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190 Accessories at RPE 8: 1rm To Edit, Make A Copy of The Sheet To Your Own Google Drive or Download It
190 Accessories at RPE 8: 1rm To Edit, Make A Copy of The Sheet To Your Own Google Drive or Download It
Week 2 Week 7
Day 1 Strict press 5 3 155 Day 1 Strict press 5 3
3 3 157.5 3 3
2 3 160
Z press 5 5 Floor press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
Week 3 Week 8
Day 1 Strict press 5 3 157.5 Day 1 Strict press 5 2
3 3 160 3 3
2 3 162.5
CGBP 5 5 Z press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
Day 2 Push press/jerk 5 5 145 Day 2 Push press/jerk 5 5
BB Incline 5 8 Reduce BB Incline 5 5
NG seated DB 5 15 All NG seated DB 5 15
NG Incline DB 5 10 Work NG Incline DB 5 10
BB Close Grip 3 8 20% BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
Week 4 Week 9
Day 1 Strict press 5 3 160 Day 1 Strict press 5 3
3 3 162.5
2 3 167.5
Floor press 5 5 CGBP 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
Week 5 Week 10
Day 1 Strict press 5 3 162.5 Day 1 Strict press ME 3
3 3 167.5 ME 3
2 3 170 Continue increasing to failure
Z press 5 5 Floor press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
145
172.5
177.5
145
177.5
182.5
105
182.5
145
185
190
sing to failure
145