Bench press excel spreadsheet. It was primarily written for a strongman athlete.
Bench press excel spreadsheet Working from 90% of… Feb 12, 2024 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Feb 3, 2024 · Programs & Spreadsheets. There are two versions here: original and taper (to help with meet preparation). This insane spreadsheet combined 4 different versions (4 day, 5 day, 6 day squat focus, and 6 day deadlift focus) with automated tracking. Using the template presented here, you can take a note of your prospective bench press lifts while you follow the Smolov Jr Bench protocol. It originally appeared in Alex’s book Peak Strength. You can even switch them up as you progress through the workout Mar 25, 2024 · Bench Press. Powerlifting Programs. It is very simple to understand the program and to make it further accessible a detailed template spreadsheet is also included. There is also a 20 week version available. "1A" is the first bench press workout of the week and "1B" is the… Jun 13, 2020 · Great article. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Mar 3, 2025 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way. Simply download this spreadsheet and type in cell D1 your current one-rep max bench press (in lbs). 1RM improvements are saved for meet day. Is the Pin Press written here implying a Bench Pin Press or an OHP Pin Press? What about Substitute for the Sling-shot bench? Is this a program which you think is sub-par for an intermediate around 300 wilks lifter to use? i. e only advanced? Aug 14, 2023 · Learn how to improve your programming skills by building your very own 1-rep max calculators in Excel. It’s based on personal bests of a 315 squat, 225 bench press, and 415 deadlift, but you can try this sample workout with your own weights by plugging them into this 5×5 workout program. Everything you need to know is explained in this guide! 4 Week Smolov Jr. If I did that, everyone would use the same sheet. 3 to 9 Weeks Aug 21, 2021 · The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. The bench press is one of the best exercises to work the chest muscles, but it also works the triceps, front delts, and biceps. I’ve included a sample program for two weeks of training below. It’s called […] Jun 20, 2023 · There is a variation that helps maximize the bench press as this program doesn't do it for most people, you can find that here: Candito 6 Week + Advanced Bench. Two weeks later you’ll go for 2 reps of your previous 1RM weight, and then you’ll go for 3 reps two weeks after that (week 5). May 3, 2023 · nSuns LP Spreadsheet (Advanced Spreadsheet, Same Program) This is a fancier version of the same programs you’ll find above, except with more guidance on accessory exercises. xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. You will understand how the 5/3/1 Program works, the benefits and the answers to commonly asked questions. Candito 6 Week + Advanced Bench Press Hybrid Program Overview If you enjoy […] Feb 1, 2021 · I want to share with you Ed’s bench press training routine. 12 Week Bench Press Peaking Program Spreadsheet. [Read more…] Feb 23, 2024 · Powerlifting programs specific to the bench press are a great way to make gains. Plus, there are supporting documents that supplement the excel spreadsheets. It is based on training twice each week: once heavy, once light. 3x weekly training; Competition lifts are the primary focus, but the following variations are also used: Squat Pause squats; Bench Press Bench press, closer grip Excel spreadsheet for 1RM in the range of 100 to 330 pounds your 1RM of 280 Ibs indicates that in Bench-Press Workout #1, you'll be using 220 lbs, 235 lbs, and Jun 1, 2020 · German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is a 16 week program, run 4 days per week. Make a copy of the spreadsheet for your own use. They aid in targeting and reducing the weaknesses of the smaller muscle groups. From here, their week 3 5/3/1 loads would be 63. It attempts to add 20 pounds onto the lifter’s 1 rep max by the end of the cycle, which is pretty ambitious. This 12-week bench press program outlines a heavy and light day each week. Because of it's 1:1 rep ratio between Download Free Spreadsheets for every Stronglifts Program. Aug 26, 2020 · Greg Nuckols released 28 program variations through his site, Stronger by Science. Enter the Juggernaut Method Training Program, a 16 week training plan to revolutionize your workouts. Bullmastiff […] Mar 3, 2025 · This is a 6 week week bench press program based upon the Prilepin chart. Jun 2, 2024 · The Calgary Barbell 8 Week Program is a powerlifting routine designed to enhance strength in the three major powerlifting movements: the squat, bench press, and deadlift. 3 to 9 Weeks Apr 18, 2020 · Developed by Stephan Korte, the 3×3 program is a two-phased powerlifting program: one high volume, one heavy weight. So, if you want to achieve peak preparedness, you can follow the training routine by downloading the spreadsheet from here. Dec 29, 2020 · 12 Week Bench Press Peaking Program Spreadsheet. He also co-authors the best monthly round-up of cutting edge research on strength, hypertrophy, and related subjects. OHP also shows up on deload […] Apr 18, 2020 · Frozenkilt 8 Week Overhead Press Program Spreadsheet. xlsx - Free download as Excel Spreadsheet (. I want to ask about the cases when you do not have enough free days during the week. . It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter’s 1 rep max before tapering down volume and increasing intensity. I'm a guy who hates doing math! So I made an excel spreadsheet that does every # calculation for you so you don't have to do literally anything! Just mark down S for Success or F for failure, a Apr 18, 2020 · 12 Week Bench Press Peaking Program Spreadsheet. [Read more…] See full list on liftvault. Feb 13, 2022 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. It is known as a “push” movement and helps work the opposite muscles as the barbell row (in a very basic, over-simplified sense). Brad Gillingham's 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program. This is a Jim Wendler’s 5/3/1 workout spreadsheet and template resource page. Like many advanced peaking programs, Scott Warman's is set up… These retests come in the form of plus sets or AMRAPs, where you will perform a set of Competition Squat and Competition Bench Press for as many reps as you can at a certain weight, leaving one rep left in the tank. Both are 10 week bench press programs with 2 workouts per week. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover from three bench press training days per week. Oct 20, 2020 · Update: Spreadsheet now rounds weights to the nearest 5 (lb) or 2. Program Type. The free spreadsheets will help you get the best results with all Stronglifts program. Sep 28, 2013 · The spreadsheet was created by Juri (who also shared his first meet experience here) and covers the entire 13 week program, not just the base cycle. Apr 18, 2020 · 16 Week Strongman Wave Program Spreadsheet. Final words. How to use for 1RM (1 Rep max): Take the results of a single set - warmed up and well rested - in which you completed more than 1 repetition. for Bench Press Cycle + Squat&Deadlift. a 5RM) in order to estimate a 1RM. The spreadsheet will do the rest and calculate the weight, number of reps For example, if your bench press max was 200 pounds, and you wanted to do a set of 10 reps to an RPE of 8, you should aim for a weight of 140 pounds. Most of the spreadsheets included in the page are created by reddit users. Get your starting weights calculated for you, see how your weights will progress over time, and track your workouts in the gym. Apr 18, 2020 · Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper) Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) - the Deathbench program is a disciple of the "if you want a bigger bench press, bench more" church. 3 to 9 Weeks Aug 4, 2023 · Bench Press and Overhead Press have some interesting variation to them. 5×3 /6×2. Exercises can include various forms of the board press, floor press, close grip bench press and rack press, performed at a 1-3 rep max. May 11, 2022 · 16 Week Strongman Wave Program Spreadsheet. In the old days, Hepburn used to […] Brad Gillingham Raw Bench 12 Week Program - Free download as Excel Spreadsheet (. Download: Link to Google Docs; choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for Aug 16, 2021 · Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. pdf), Text File (. Download: link to Google Docs (choose ‘File’ – ‘Make a Copy’ or ‘Download as’) Features: Rep goal (details below) Assistance Planner (new in v3. Bench press (5 sets of 3 reps), Deadlift (4 sets of 4 reps), squats (3 sets of 10 reps) progress by adding weight. At the end of every session I do GPP circuits to get more volume in (upper body circuits on Bench and Press days) so things like dumbbell presses, dips, Klovkov presses, curls, tricep ext, etc are what I used. This dataset contains the vertical velocities of the barbell while a person is performing a bench press. xls / . Apr 17, 2020 · 12 Week Bench Press Peaking Program Spreadsheet. Jan 8, 2023 · For example, if a lifter’s one-rep max at the bench press is 100 lbs and they use an 85% training max, their training max would be 85 lbs. Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up. The 6 Week Power Bench Press Program contains two workouts per week (A and B) over 6 weeks that progressively increase the weight lifted. I can now enter up to 4 of my best sets for a particular exercise, get my max, and then have a chart auto populated with a full table of intensity values based on percentages found from a beginning RTS article . Your 1RM will be calculated and will be the goal weight on the first workout. Peaking Programs; Bodybuilding Program; Strength Training Program; Powerbuilding Programs; Hypertrophy Programs; Bodyweight Workout Programs; Lift Specific Program. Aug 30, 2011 · Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. Sep 22, 2019 · Programs & Spreadsheets. As you bench twice per week, it has "1A" and "1B" workouts. Ken Lain’s 10 Week Matrix Bench Program Spreadsheet (Original + Modified Versions) By Kyle Risley Last updated April 17, 2020 May 25, 2023 · How To Track Your Strength Gains With A Spreadsheet The 2 best ways to see how much stronger you’re getting are to record and regularly review every set, rep, and pound you’re lifting and to test your max strength on a regular basis and record that information into your tracker. Bench Press; Back Squat; in formulas that correspond with the spreadsheet cells This is a variation of the Smolov Powerlifting program, with some of the numbers and percentages tuned down to a more reasonable expectation for the bench press. Upping your benching numbers will now be much easier for you with the use of this Google sheet. The meet-style bench press is usually not performed until the meet. Sheiko programs are powerlifting programs attributed to Boris Sheiko, renowned Russian powerlifting coach. It’s based on the this post here (which is a copy of the original article by Smolov). For the Part II, we will focus on the "Linear Kinematics" tab. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. Jan 6, 2025 · Use that spreadsheet to calculate your weights; Don’t request access to edit my Stronglifts 5×5 spreadsheet. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Apr 18, 2020 · Scott Warman 10 Week Bench Press Peaking Program. By training the paused bench, spoto press, close grip bench, dumbbell accessories, and more - these free spreadsheets will have you adding weight onto the bar in no time. Please do not do this program if you are not already benching multiple times per week and are effectively stretching and warming up both your chest and shoulders. After a few clicks, anyone can have a personally tailored Candito strength program. Dec 22, 2021 · The programs are enormous, unwieldy beasts from a visual representation perspective. Apr 18, 2020 · If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. How the Stronglifts 5×5 workout spreadsheet looks Nov 6, 2013 · No problem. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Apr 18, 2020 · This is the Powerlifting Academy 16 week program spreadsheet, 3x weekly training version. Mar 17, 2019 · Of the athlete’s 1 rep bench press on the given exercise in straight weight, then add 25% of accommodating resistance (bands or chains) on top of the straight weight for 9setsof3reps Rest only 45 seconds Between sets. Apr 17, 2020 · Filed Under: 12 Week Bench Press Programs, 12 Week Programs, 12 Week Squat Programs, Bench Press Workout Program, Lift Specific Program, Powerlifting Program, Programs, Squat Program, Strength Training Program Tagged With: 12 Week Workout Plan, 3 Day Workout Plan Squat frequency: 3 Bench press frequency: 2 Overhead press frequency: 3 Aug 4, 2023 · Frozenkilt 8 Week Overhead Press Program Spreadsheet. Bench press- 5 Sets of 3 reps; Deadlift- 4 Sets of 4 reps; Squats- 3 Sets of 10 reps; Wednesday. All you need is to determine your 1 RM on your bench press and you are ready to go. The novice peaking template is designed for lifters who’ve had little to no experience performing singles at intensities over 90%. Squats (5 sets of 3 reps), Bench press (4 sets of 4 reps) increase weight in every next set, Deadlift (3 sets of 1 rep) Squats- 5 Sets Imagine it as a workout plan with 4 main exercises: squats, bench press, deadlifts, and shoulder press. It's a creation of Bryce Krawczyk, a Canadian powerlifting competitor and the mind behind Calgary Barbell. Matt has stated […] Feb 3, 2024 · Bullmastiff is a base-building strength program created by Alex Bromley at Empire Barbell. Hello! I've been running a 5/3/1 now for about 6 months now. "1A" is the first bench press workout of the week and "1B" is the… Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day) The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. The result is a solid program for intermediate level strength athletes seeking considerable bench press volume. [Read more…] Apr 13, 2012 · If you want to bring up your bench press, try a cycle of Smolov Jr. This is another old school bench press peaking program spreadsheet. Powerlifting Academy 16 Week Program Overview. Basically it went from Squat: 315-335-360-405 Bench: 205-215-245-270 Deadlift: 315-315-355-405 I also switched to lowbar squat on my last run, which is mostly why it went up so much. While only calling for three workouts per week, each session includes the squat, bench, and deadlift. If you have a smart phone and an app like “DOCUMENTS TO GO,” you can download the spreadsheet your phone and take with you to the gym. Simply plug in the 1RM for your squat, bench, and […] Mar 1, 2025 · This post will cover Jim Wendler’s 5/3/1 Workout Program, one of the most popular to gain strength. It Smolov Jr Bench Spreadsheet. After warm-up you will set a new 5RM. The WeighTrainer6WeekBench - Free download as Excel Spreadsheet (. Frozenkilt 8 Week Pressing Program Spreadsheet Source Aug 27, 2024 · On this day, you will perform an exercise similar to the bench press, up to a 1-3 rep max. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. This is […] Apr 18, 2020 · Cube Predator 6 Week Bench Program Spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. The best time to use the bench press program is before a competition or for powerlifters’ meet preparations. 75 lbs (85 lbs x 95%). Aug 24, 2020 · Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church. The document provides details on a 4-week strength training program, including exercises, sets, reps and loads for each day of each week. Power clean/Power snatch. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. Scott Warman's 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. Someone else would overwrite your data, making the spreadsheet unusable for all of us. Table of Contents1 Try the 12 Week Bench Press Cycle2 About the Program3 About […] Apr 18, 2020 · Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program. 25 (85 lbs x 85%), and 80. More of a loose working […] Bench Accessory 2. It’s a 12-week cycle that consists of regular bench presses, narrow-grip bench presses, and incline presses. g. Instruction: open the spreadsheet in Google docs go to ‘File’ – ‘Make a Copy’ o ‘Download as’ enter your max lift and hit the gym via this Smolov Jr. Apr 18, 2020 · Doug Hepburn has become synonymous with brute force and sheer simplicity. The bottom line of the Smolov Jr – 5/3/1 program is to increase your strength levels with a low-rep approach. A weight that is challenging enough to get you through the prescribed sets and reps. It was primarily written for a strongman athlete. "1A" is the first bench press workout of the week and "1B" is the… Feb 16, 2014 · I have included a spreadsheet for each of the three APRE programs (Download Here). Or Bench Press, rest, Squat, rest, Shoulder Press and Deadlift, rest, rest and so on. Feb 13, 2022 · Filed Under: 10 Week Bench Press Programs, 10 Week Programs, Bench Press Workout Program, Lift Specific Program, Peaking Program, Powerlifting Program, Programs Tagged With: 10 Week Workout Plan Bench press frequency: 1. The Excel spreadsheet containing the data necessary to complete the following assignment is provided on Canvas. com 6 Week Power Bench Press Peaking Program Spreadsheet. Written (or maybe concocted is a better word…) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, and Ben Gillingham’s Raw Bench Program. We also provide a spreadsheet for the 5/3/1 Program so you can track your progress. To better condense and make sense of the plans, it is best to view them in an excel spreadsheet. Below there are essentially 2 programs, each with a power phase and a pump phase. Bench Report by a redditor Mar 11, 2023 · Download a sample 5×5 workout spreadsheet, make a copy, and plug in your numbers to set up a program. The main objective is to achieve this growth without putting a strain on your body, and allowing yourself to recover physically and mentally. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Feb 12, 2024 · Good luck increasing your bench press! To your continued gains, Kyle. xls), PDF File (. Jun 3, 2023 · Programs & Spreadsheets. Time to get to work! Mar 29, 2023 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. We know as lifters that muscular hypertrophy leads to longer lasting strength gains. One can be found here. The heavy day focuses on working up to a heavy single at a percentage of the lifter's max, followed by back-off sets. May 8, 2023 · Basically, BBB follows the 5/3/1 template where one main lift is trained per session (squat, bench, deadlift, or overhead press) using the 5/3/1 rep scheme before dropping the weight and doing 5 sets of 10 reps for the same lift. Though it’s a lot of information to take in at first, each day is relatively simple. Instead, Cube Predator focuses primarily on the bench press and bench accessories, allowing it to be "plugged in"… After a quick Find & Replace function - KG spreadsheet. and 5/3/1 into one program. Nov 28, 2016 · Last Update: January 1, 2019 (added Jacked and Tactical variation)Bred from the popular Reddit user /u/gzcl (also check out his blog and personal subreddit), these easy to use spreadsheets and calculators are based on the general "GZCL Method" for powerlifting. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Apr 18, 2020 · 16 Week Strongman Wave Program Spreadsheet. Brandon Lilly's Cube Predator program is a successor to the Cube Method, which is a 4x weekly powerlifting program with a "back to basics" approach to training. Apr 18, 2020 · 12 Week Bench Press Peaking Program Spreadsheet. Apr 18, 2020 · As you bench twice per week, it has "1A" and "1B" workouts. Dec 29, 2020 · We all want to get bigger, faster, stronger, and more powerful. Squat Programs; Bench Press Programs; Deadlift Programs; Olympic Weightlifting Programs; Number of Weeks. This movement is usually rotated each week. It Sep 9, 2016 · Knowing your one rep max is a crucial step for starting any program based on one rep max percentages. [Read more…] Aug 4, 2023 · This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito’s Advanced Bench Press Program. 5 (kg). I generally do push presses as my press supplemental lift (after bench press) and then later in the week I do OHP. Then once I did 1 again I put 40 on squat, 25 on bench, and 40 on deadlift. What Is The Candito Program? The 6 Week Candito Program, created by powerlifter Jonnie Candito, is a comprehensive strength training regimen designed to improve your one rep max in Feb 23, 2024 · Good luck increasing your bench press! To your continued gains, Kyle. txt) or read online for free. Candito’s programs, like his powerlifting programs, come in Excel format. This 6 week program is designed to help peak the bench press, squat, or deadlift. Apr 18, 2020 · Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. The main goal of the program is develop your base strength in the four big lifts (squat, bench press, deadlift, overhead press) and then use that wider base to achieve higher peak strength. Dec 24, 2021 · The Basic Format and Candito Excel Spreadsheets. xlsx), PDF File (. This spreadsheet allows the user to input 1-10RM (e. The spreadsheets are well designed and simple to use. These exercises help you build up your strength and feel awesome. Apr 17, 2020 · Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:Train the squat 2x per week for 12 weeksEach training session programs front and back squatsDescending pyramid rep schemeAttempt a 103% of 1RM squat in week 11This program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. For example Bench Press and Squat one day and rest /rest, rest/ and Shoulder Press and Deadlift on the next day. But progressing when you are already an intermediate to advanced lifter can be a challenge. Based on how many repetitions you get, the spreadsheet will notate what to change your new training maxes to. Can you sometimes work out 2 or 3 days a week. Luckily, this calculator hosted on Google Sheets makes attempt selection a breeze. His programs are known for their high volume and great results for those who can complete them. Bench press (if you did OHP on Monday) Overhead press (if you did bench press on Monday) 1×5. I put together a spreadsheet (based off of MEatRHIT’s original Workout2. Frozenkilt 8 Week Pressing Program Spreadsheet Source Instead, I created this RPE Training Calculator, an Excel based solution to my issue. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)… Excel spreadsheet for 1RM in the range of 100 to 330 pounds your 1RM of 280 Ibs indicates that in Bench-Press Workout #1, you'll be using 220 lbs, 235 lbs, and Apr 18, 2020 · This is another old school bench press peaking program spreadsheet. Comprising on squats, deadlifts, overhead press, bench press and bent-over rows, the Madcow workout program is a more specific iteration of generic Bill Star 5×5 program. You will be benching once or twice every week, depending on the week May 3, 2023 · 12 Week Bench Press Peaking Program Spreadsheet. Jun 29, 2023 · The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. In addition to these programs, I strongly recommend you check out The Art & Science of Lifting and the free lifting guides he authored. This is Frozenkilt's pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. Unfortunately, many popular novice programs don’t have the lifter finding a one rep max, instead operating in higher rep ranges. Jul 15, 2021 · 12 Week Bench Press Peaking Program Spreadsheet. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. The program can be run as a 4 week or 8 week program, depending upon whether one or two phases are […] Mar 3, 2025 · Programs & Spreadsheets. Download Aug 4, 2023 · Mdisbrow Deathbench 10 Week Bench Press Program Spreadsheets (Original + Taper) Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) - the Deathbench program is a disciple of the "if you want a bigger bench press, bench more" church. The goal of the bench press program is to allow a lifter to increase their 1RM by around 20 pounds by the end of the 12th week. 3 to 9 Weeks Mar 24, 2024 · All programs are designed to peak the squat, bench press, and deadlift In the case of a strengthlifting meet, overhead press should be substituted in place of the bench press; Notes from Barbell Medicine: Novice. "1A" is the first bench press workout of the week and "1B" is the… Smolov Jr Squat and Bench Press Spreadsheets Smolov Squat Program Russian Squat Program 10 Wendler’s 5/3/1 Program Spreadsheets nSuns 531 LP Workout Programs with Spreadsheet. 75 lbs (85 lbs x 75%), 72. Overview. Known simply as "wave program" via Strongman Ontario. [Read more…] Then 3 really blew my stuff up, another 25 lbs on squat, 30 on bench, and 40 on deadlifts. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions. Push press; Incline bench press; Seated barbell press; Standing overhead barbell press; You will also find some slots for isolation accessory exercises in most of the workouts. You can then print out the sheet or keep it on your phone for meet day. [Read more…] Jul 21, 2012 · Give redditor diregna an upvote for making a 5/3/1 Excel Spreadsheet which also calculates the number of reps to aim for, based on your previous week’s estimated 1RM. Dec 30, 2020 · 12 Week Bench Press Peaking Program Spreadsheet. The 12 week bench press Sheiko Bench Press Specialization, #32 Peaking Cycle, #29, #31, #30, #37, CMS Base and Competition The excel sheet presented below will give you detailed information about the program. 0) featuring Boring but Big and Simplest Strength […] Jul 17, 2020 · Selecting attempts for an upcoming powerlifting meet is one of the most important parts of meet preparation. Dec 9, 2021 · Lift-specific powerlifting routines (squat, bench press, and deadlift programs) Specialty and peaking powerlifting routines As mentioned above, each routine comes with a free-to-download excel spreadsheet and PDF that will personalize each plan to your specific needs regarding what weights to use. Oct 1, 2019 · Brad Gillingham 12 Week Bench Press Program. […] Aug 4, 2023 · To best understand Sheiko’s training methodology, Lift Vault highly recommends you read or listen to his interview with Omar Isuf. bhqhhkmmtkmfeelowvythjtlrhplloovdvqcgdalevodzlbxohfwyfgnaxlmmmmikwxnffbwstqvrfpxkicch