Using the programme outlined here (part 1): http://www.impulseadventure.com/weights/bench-rick.html
I found a spreadsheet online and used it. (it is attached as a zip because the forum will not allow me to upload xls files).
My 1-RM on the bench press was 87.5 kg. I entered it and the following was generated:
I was NOT able to get all of the reps on every single one of the last sets in each session - I was always one rep shy of what was given.
The spreadsheet predicted a new 1-RM of 97.5kg (+10kg/22lbs). I was not able to achieve this.
Instead my results were:
Still pretty happy with the results and would definitely recommend the programme for someone who is at a bench plateau!
I benched Monday and Thursday with no other work for chest. I did do some tricep work after every workout though.
Ad blocker detected: Our website is made possible by displaying online advertisements to our visitors. Please consider supporting us by disabling your ad blocker on our website.
Ask or answer questions, discuss and express your views
1 post • Page 1 of 1
- Excel Spreadsheet To Generate Weights To Use in Kilos
- (4.99 KiB) Downloaded 502 times