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  1. #1
    eating pudding... SteR-'s Avatar
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    How to warm up for the bench test - Defranco's way

    Just in case any of you were wondering, I found out how DeFranco recommends people warm up for the bench test for football (225lb test that is):

    135x5
    185x3
    225x1
    275x1

    If you are over a 380 presser go with 315x1
    then do the test
    never go above 12 total reps for the warmup.

    Thanks to heavypresser55 over at FI.com for that!
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  2. #2
    Registered User DB15's Avatar
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    nice

    maby post that in the best sports program sticky that could be usefull for others
    Athletes.com
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