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1rm 280 Accessories at RPE 8 To edit, make a copy of the sheet t
Rounding 2.5 <-- 5 = lb, 2.5 = kg

Week 1 Week 6
Set Reps Weight Set Reps Weight
Day 1 Bench 5 3 225 Day 1 Bench 5 3 245
3 3 227.5 3 3 250
2 2 232.5 2 2 252.5
Floor press 5 5 Closegrip 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 210 Day 2 Bench Paused 5 5 210

Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Week 2 Week 7
Day 1 Bench 5 3 227.5 Day 1 Bench 5 3 250
3 3 232.5 3 3 252.5
2 2 237.5 2 2 257.5
Slingshot 5 5 Floor press 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 210 Day 2 Bench Paused 5 5 210

Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Week 3 Week 8
Day 1 Bench 5 3 232.5 Day 1 Bench 5 3 252.5
3 3 237.5 3 3 257.5
2 2 240 2 2 262.5
Closegrip 5 5 Slingshot 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 210 Day 2 Bench Paused 5 5 210

Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Week 4 Week 9
Day 1 Bench 5 3 237.5 Day 1 Bench 5 3 257.5
3 3 240 3 3 262.5
2 2 245 2 2 265
Floor press 5 5 Floor press 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 210 Day 2 Bench Paused 5 5 210

Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Week 5 Week 10
Day 1 Bench 5 3 240 Day 1 Bench 5 3 262.5
3 3 245 3 3 265
2 2 250 2 2 270
Slingshot 5 5 Closegrip 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
 Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 210 Day 2 Bench Paused 5 5 210

Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
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