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WeighTrainer Bench Press Peaking Program Overview

This program takes into account the Bulgarian and former Soviet Weightlifting team's observations that strength/power peaks in three week cycles. It also utilizes the Soviet concept of a 10-12 week mesocycle. It is designed for people who are not accustomed to low-rep training (5 reps or less) but are experienced with the typical Bodybuilding rep ranges (8-12). The program contains one Bench Press workout per week. The table below gives the number of sets and reps to be performed, and the percentages of one rep max (1RM) that the program uses.

  week     sets / %age of 1RM / reps  
1
3 @ 78.3 % x 7
2
3 @ 80.4 % x 7
3
3 @ 82.6 % x 7
4
3 @ 84.8 % x 7
5
2 @ 87.0 % x 5
6
2 @ 89.1 % x 5
7
2 @ 91.3 % x 5
8
2 @ 93.5 % x 5
9
2 @ 95.7 % x 3
10
2 @ 100 % x 3
11
2 @ 104 % x 2
12
1 @ 108.7 % x 1

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