This is for bench
week 1 monday:50%x10,55%x8,60%x8,65%x8,75%x8.
thursday%50%x10,60%x8,65%x6,75%x6,80%x6,85%x6
week 2 monday:50%x10,65%x8,75%x6,80%x4,85%x4,90%x4
thursday:50%x10,75%x8,80%x6,85%x4,90%x2,95%=5 pounds x 2
week 3 monday:50%x10,75%x8,85%x6,90%x4,95%x2
thursday:50%x10,65%x5,75%x3,85%x1,95%x1,new max
Look good/worth a try or is it bull****?
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Thread: critic/rate this program.
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09-22-2003, 05:53 PM #1
critic/rate this program.
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09-23-2003, 03:20 AM #2
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09-23-2003, 10:01 AM #3
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09-23-2003, 12:46 PM #4
ok heres another 1.
monday-2 sets of 4 at 80% then 3 sets of 5 at 80%
wendseday-2 sets of 4 at 80% then 2 sets of 5 at 80% then 1 set of 6 at 80%
friday-3 sets of at 80% 2 sets of 6 at 80%
week 2
monday-4 sets of 6 at 80%,1 sets of 4 at 85%
wendseday-3 sets of 6 at 80%,2 sets of 4 at 85%
friday-2 sets of 6 at 80%,2 sets of 4 at 85%,1 set of 5 at 85%
week 3
monday-3 sets of 4 at 85%,2 sets of 5 at 85%
wendseday-2 sets of 4 at 85%,2 sets of 5 at 85%,1 set of 6 at 85%
friday-3 sets of 5 at 85%,1 set of 7 at 85%,1 set of 6 at 85%
week 4
monday-3 sets of 6 at 85%,2 sets of 7 at 85%
wendseday-2 sets of 6 at 85%,3 sets of 7 at 85%
friday-1 set of 6 at 85%,2 sets of 7 at 85%,2 sets of 6 at 90%
week 5
monday-2 sets of 7 at 85%,2 sets of 5 at 90%,1 set of 6 at 90%
wendseday-1 set of 7at 85%,3 sets of 6 at 90%,1 set of 4 at 90%
friday-3 sets of 6 at 90%,2 sets of 4 at 90%
week 6
monday-2 sets of 6 at 90%,2 sets of 4 at 95%,1 sets of 1 at 100%
wendseday-1 set of 7 at 90%,2 sets of 5 at 95%,2 sets of 1 at 100%
friday-3 sets of 5 at 95%,2 sets of 2 at 100%
week 7
monday-2 sets of 5 at 95%,2 sets of 2 at 100%,1 set of 1 at 100%+10 pounds
wendseday-3 sets of 2 at 100%,2 sets of 1 at 100%+10 pounds
friday-2 sets of 2 at 100%,2 sets of 1 at 100%+10 pounds,1 set of 1 at 100%+20 pounds
week 8
monday-1 set of 2 at 100%,2 sets of 2 at 100%+10 pounds,2 sets of 1 at 100%+20 pounds
wendseday-2 sets 0f 2 at 100%+10 pounds,3 sets of 1 at 100%+20 pounds
friday-2 sets of 3 at 100%+10 pounds,1 sets of 1 at 100%+30 pounds,2 sets of 2 at 100%+20 pounds
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09-23-2003, 01:35 PM #5
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09-23-2003, 02:10 PM #6
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09-23-2003, 02:38 PM #7
I like the 1st one a bit better. Also try www.fortifiediron.com/bench.html thats another good russian bench program.
"Power is the ultimate aphrodisiac." -Henry Kissinger
"Beware that, when fighting monsters, you yourself do not become a monster . . . for when you gaze long into the abyss, the abyss gazes also into you." -Friedrich Nietzsche
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