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  • BenchPolkov351 Template

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    kishan
    157 views4 pages
    This document contains a strength training program consisting of 4 exercises per session - squats, bench press, deadlifts, and press. It lists the target weights, sets, and reps for the main and accessory work over 3 sessions. The main lifts follow a pattern of a heavy single (HS), heavy triple (HT), and as many reps as possible (AMRAP). Each is followed by 5x10 reps at 60-70% of the training max for that exercise.

    Original Description:

    Bench program for powerlifting intermediates

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    This document contains a strength training program consisting of 4 exercises per session - squats, bench press, deadlifts, and press. It lists the target weights, sets, and reps for the main and accessory work over 3 sessions. The main lifts follow a pattern of a heavy single (HS), heavy triple (HT), and as many reps as possible (AMRAP). Each is followed by 5x10 reps at 60-70% of the training max for that exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    157 views4 pages

    BenchPolkov351 Template

    Uploaded by

    kishan
    This document contains a strength training program consisting of 4 exercises per session - squats, bench press, deadlifts, and press. It lists the target weights, sets, and reps for the main and accessory work over 3 sessions. The main lifts follow a pattern of a heavy single (HS), heavy triple (HT), and as many reps as possible (AMRAP). Each is followed by 5x10 reps at 60-70% of the training max for that exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 4

    Bench Polkov 3/5/1

    Wt

    Reps

    1RM

    90%

    HS - Heavy Single

    Squat

    275

    289

    260.1

    HT - Heavy Triple

    Bench

    185

    204

    183.6

    AMRAP - As many reps as po

    Deadlift

    340

    374

    336.6

    Press

    135

    142

    127.8

    Exercise
    Squat

    Squat (BBB)
    Exercise
    Bench

    Bench (BBB)
    Back Accessory
    Exercise
    Deadlift

    Deadlift/Deficit DL
    or SLDL/RDL
    Squat Accessory
    Exercise
    Press

    Bench Accessory
    Back Accessory

    Reps
    3
    3
    3
    HT
    AMRAP
    5x10

    Wt
    208
    221
    234

    Reps
    3
    3
    3
    HT
    AMRAP
    5x10
    5x10

    Wt
    147
    156
    165

    Reps
    3
    3
    3
    HT
    5x5
    5x10

    Wt
    269
    286
    303

    Reps
    3
    3
    3
    HT
    AMRAP

    Wt
    102
    109
    115

    5x10

    Reps
    5
    5
    5+

    Wt
    182
    195
    208

    Reps
    5
    3
    1
    HS
    AMRAP
    5x10

    Wt
    195
    221
    247

    Reps
    5
    3
    1
    HS
    AMRAP
    5x10
    5x10

    Wt
    138
    156
    174

    Wt
    236
    252
    269

    Reps
    5
    3
    1
    HS
    5x5
    5x10

    Wt
    252
    286
    320

    Wt
    89
    96
    102

    Reps
    5
    3
    1
    HS
    AMRAP

    Wt
    96
    109
    121

    234
    5x10
    Reps
    5
    5
    5+

    Wt
    129
    138
    147

    165
    5x10
    5x10
    Reps
    5
    5
    5
    5x5
    5x10
    Reps
    5
    5
    5+

    115
    5x10

    5x10

    247

    174

    121

    S - Heavy Single

    T - Heavy Triple

    MRAP - As many reps as possible

    Reps
    5
    5
    5

    Wt
    182
    195
    208

    5x10
    Reps
    5
    5
    5

    Wt
    129
    138
    147

    5x10
    5x10
    Reps
    5
    5
    5

    Wt
    236
    252
    269

    5x5
    5x10
    Reps
    5
    5
    5

    5x10

    Wt
    89
    96
    102

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