I was reading a book hat showed a pretty solid 2x a week chest routine. it's based off of the bench and your 5 rep max....so say right now my max 5 rep max is 175. Day 1 would be 50%, 60, 70, 80, 90, 100%
then thursday or day 2 would be the same but the last set would be 3 reps of your 5x5 max multiplied by 1.02. then the followig week, the 3 reps of 1.02% would be your last 5x5 session.....keeps increasing....what are your thoughts for today?
INCLINE barbell
135x11 12 6 INCLINE barbell
145x7*8 8 6 135x11
145x7-8 8 145x7*8
160x4 DROP 4 145x7-8
145x5 3 160x4
135x6 4 145x5
135x6
FLAT BARBELL (startHERE)
0X15 180
90 0.5
110.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
182.50 1.02 3
PECK DECKS
120+x12 12
135x10 10
135x10 10
135+x9 DROP 9
120+x5 4
105+x6 4
INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10
DECLINE BURNOUT
145X10 10
155X8 8
165X6 6
Seated Angled Calf-raise:
45+10x10
45x20x10
45x20+25x5
45+10x10, 45x5
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10