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Bench 5x5 progression

by cmt

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Summary

  • event_availableOctober 12th, 2020
  • schedule2 h
  • equalizer30 sets,  166 reps
  • fitness_center9466.47 lbs

1. Bench press

  • Set 1: 5 x 61.23 lbs
  • Set 2: 5 x 61.23 lbs
  • Set 3: 5 x 62.37 lbs
  • Set 4: 5 x 62.37 lbs
  • Set 5: 6 x 63.5 lbs

Total: 1617.06 lbs

2. Reverse band bench green

  • Set 1: 5 x 92.99 lbs
  • Set 2: 5 x 92.99 lbs
  • Set 3: 5 x 94.12 lbs
  • Set 4: 5 x 94.12 lbs
  • Set 5: 5 x 95.25 lbs

Total: 2347.34 lbs

3. Narrow grip bench

  • Set 1: 5 x 34.02 lbs
  • Set 2: 5 x 38.56 lbs
  • Set 3: 8 x 43.09 lbs
  • Set 4: 8 x 47.63 lbs
  • Set 5: 7 x 52.16 lbs

Total: 1453.76 lbs

4. Rack bench

  • Set 1: 5 x 63.5 lbs
  • Set 2: 5 x 65.77 lbs
  • Set 3: 5 x 68.04 lbs
  • Set 4: 5 x 70.31 lbs
  • Set 5: 5 x 72.57 lbs

Total: 1700.97 lbs

5. Incline Bench

  • Set 1: 5 x 34.02 lbs
  • Set 2: 6 x 36.29 lbs
  • Set 3: 6 x 38.56 lbs
  • Set 4: 6 x 40.82 lbs
  • Set 5: 8 x 43.09 lbs

Total: 1208.82 lbs

6. DB flies

  • Set 1: 5 x 36.29 lbs
  • Set 2: 5 x 40.82 lbs
  • Set 3: 5 x 45.36 lbs
  • Set 4: 5 x 45.36 lbs
  • Set 5: 6 x 49.9 lbs

Total: 1138.52 lbs