Program to go from 100kg to 140kg for reps
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Week 1: 45% x 8 sets x 3 reps
Week 2: 50% x 8 sets x 3 reps
Week 3: 55% x 8 sets x 3 reps
Week 4: 60 % x 8 sets x 3 reps
Week 5: 65% x 8 sets x 3 reps
Week 6: 70% x 8 sets x 3 reps
Week 7: 75% x 4 sets x 3 reps
Week 8: 80% x 4 sets x 3 reps
Week 9: 85% x 2 sets x 3 reps
Week 10: 90% x 2 sets x 3 reps
Week 11: 95% x 2 sets x 3 reps
Week 12: 100% x 1 set x 3 reps
Start over with a 10% higher maximum lift as a starting point. Assistance Exercises: Rack Lock Outs, narrow bench, French press.
In the assistance exercises you will do 5 sets of 5 increasing the weight in each set.
