Great tip from Gabe Valencia, C.S.C.S., owner, Focus Integrated Fitness on how to be able to bench your own body weight in just 10 weeks!
“Grab a spotter and figure out the maximum amount you can bench once while maintaining good form—that is, your 1-rep max. Once you know it, compute the weight you need to be lifting each week by multiplying your 1-rep max by the percentages on the following slides.”
WEEK 1
- SETS: 3 sets of 10
- % 1-REP MAX: 55
WEEK 2
- SETS: 2 sets of 9
- % 1-REP MAX: 60
WEEK 3
- SETS: 3 sets of 8
- % 1-REP MAX: 65
WEEK 4
- SETS: 3 sets of 7
- % 1-REP MAX: 70
WEEK 5
- SETS: 3 sets of 6
- % 1-REP MAX: 75
WEEK 6
- SETS: 3 sets of 5
- % 1-REP MAX: 80
WEEK 7
- SETS: 3 sets of 4
- % 1-REP MAX: 85
WEEK 8
- SETS: 3 sets of 3
- % 1-REP MAX: 90
WEEK 9
- SETS: 3 sets of 2
- % 1-REP MAX: 95
WEEK 10
- SETS: 3 sets of 1
- % 1-REP MAX: 100
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