Workout Routine

Test

by JamieB69

Starting TM is 95% of 1RM.

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
110% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
55% 1RM
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec
4
65% TM
5 +
amrap
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5 +
amrap
100 sec
2
55% 1RM
5
100 sec
3
55% 1RM
5
100 sec
4
55% 1RM
5
100 sec

deadlift

4 sets