To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.com 315 Bench 1RM: WEEK 1 DAY 1 DAY 2 Movement Bench Press Superset x3 Dumbbell Incline Face Pull Sets 8 Reps 3 %1RM 77.5% Weight 245 3 3 10 30 - Movement Bench Overhead Press Rows Sets 4 3 3 Reps 6-8 5 8-10 %1RM 65% 70% - Weight 205 220 Movement Bench Press Superset x3 Dumbbell Incline Face Pull Sets 6 Reps 3 %1RM 80.0% Weight 250 3 3 10 30 - Movement Bench Overhead Press Rows Sets 3 4 3 Reps 5 5 8-10 %1RM 70% 70% - Weight 220 220 Movement Bench Press Superset x3 Dumbbell Incline Face Pull Sets 5 Reps 3 %1RM 82.5% Weight 260 3 3 10 30 - Movement Bench Overhead Press Rows Sets 4 5 3 Reps 6-8 5 8-10 %1RM 72.5% 70% - Weight 230 220 Movement Bench Press Superset x3 Dumbbell Incline Face Pull Sets 5 Reps 3 %1RM 85% Weight 270 3 3 10 30 - Movement Bench Overhead Press Rows Sets 4 3 3 Reps 5 5 8-10 %1RM 75% 72.5% - Weight 235 230 Movement Bench Press Superset x3 Dumbbell Incline Face Pull Sets 5 Reps 2 %1RM 87.5% Weight 275 3 3 10 30 - Movement Bench Overhead Press Rows Sets 3 4 3 Reps 3-5 5 8-10 %1RM 77.5% 72.5% - RPE - Journal Notes RPE 9 Journal Notes RPE - Journal Notes RPE 9 Journal Notes RPE - Journal Notes RPE 8 Journal Notes RPE - Journal Notes RPE 8 Journal Notes RPE - Journal Notes Journal Notes 9 9 WEEK 2 DAY 1 DAY 2 9 9 WEEK 3 DAY 1 DAY 2 8 8 WEEK 4 DAY 1 DAY 2 8 8 WEEK 5 DAY 1 DAY 2 WEEK 6 7 7 Weight 245 230 RPE 7 WEEK 6 DAY 1 DAY 2 Movement Bench Press Bench Press Superset x3 Dumbbell Incline Face Pull Sets 1 1 Reps 2 1 %1RM 90% 95% 3 3 10 30 - Movement Sets 3 3 Reps 5 8-10 %1RM 60.0% - Weight 190 Sets 1 1 1 Reps 1 1 1 %1RM 90% 95% 100% Weight 285 300 315 Bench Rows Weight 285 300 RPE - Journal Notes RPE 7 Journal Notes RPE - Journal Notes 7 7 WEEK 7 - Test Movement DAY 1 Bench Press Bench Press Bench Press