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    This document outlines a 12 week strength training program that gradually increases the weight lifted for the bench press exercise over time. It shows the number of sets and reps (SxR), percentage of 1 rep max lifted (%1RM), and weight in kilograms for each week, starting at 81kg in week 1 and culminating in a max weight of 123kg in week 12.

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    powerlifting program

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    This document outlines a 12 week strength training program that gradually increases the weight lifted for the bench press exercise over time. It shows the number of sets and reps (SxR), percentage of 1 rep max lifted (%1RM), and weight in kilograms for each week, starting at 81kg in week 1 and culminating in a max weight of 123kg in week 12.

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    10 views2 pages

    FS Paused

    Uploaded by

    Neshxa
    This document outlines a 12 week strength training program that gradually increases the weight lifted for the bench press exercise over time. It shows the number of sets and reps (SxR), percentage of 1 rep max lifted (%1RM), and weight in kilograms for each week, starting at 81kg in week 1 and culminating in a max weight of 123kg in week 12.

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    © All Rights Reserved
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    of 2

    week SxR %1RM kg

    1 5x5 0.66 81
    2 5x5 0.68 84
    3 5x5 0.7 86
    4 4x5 0.72 89
    5 4x5 0.75 92
    6 4x5 0.78 96
    7 4x4 0.81 100
    8 4x3 0.84 103
    9 3x3 0.87 107
    10 2x2 0.91 112
    11 2x2 0.95 117
    12 1x1 MAX 123
    date
    24.9.18

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