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Bench & back 5x5 progression

by cmt

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Summary

  • event_availableDecember 3rd, 2016
  • schedule1 h
  • equalizer30 sets,  164 reps
  • fitness_center9145.56 lbs

1. Bench press

  • Set 1: 5 x 64.64 lbs
  • Set 2: 5 x 65.77 lbs
  • Set 3: 5 x 66.9 lbs
  • Set 4: 5 x 68.04 lbs
  • Set 5: 7 x 69.17 lbs

Total: 1810.97 lbs

2. T-bar Rows

  • Set 1: 5 x 49.9 lbs
  • Set 2: 5 x 52.16 lbs
  • Set 3: 5 x 54.43 lbs
  • Set 4: 5 x 56.7 lbs
  • Set 5: 8 x 58.97 lbs

Total: 1537.68 lbs

3. 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: 7 x 72.57 lbs

Total: 1846.12 lbs

4. Incline Bench

  • Set 1: 5 x 40.82 lbs
  • Set 2: 5 x 41.96 lbs
  • Set 3: 5 x 43.09 lbs
  • Set 4: 5 x 44.23 lbs
  • Set 5: 8 x 45.36 lbs

Total: 1213.36 lbs

5. Medium grip lat pulldowns

  • Set 1: 5 x 44 lbs
  • Set 2: 5 x 45.36 lbs
  • Set 3: 5 x 46.49 lbs
  • Set 4: 5 x 47.63 lbs
  • Set 5: 7 x 48.76 lbs

Total: 1258.72 lbs

6. Narrow grip lat pulldowns

  • Set 1: 5 x 49.9 lbs
  • Set 2: 5 x 52.16 lbs
  • Set 3: 5 x 54.43 lbs
  • Set 4: 5 x 56.7 lbs
  • Set 5: 7 x 58.97 lbs

Total: 1478.71 lbs