Bench & back 5x5 progression

by cmt

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Summary

  • event_availableDecember 29th, 2016
  • schedule2 h
  • equalizer44 sets,  237 reps
  • fitness_center33477.5 lbs

1. Bench press

  • Set 1: 5 x 152.5 lbs
  • Set 2: 5 x 155 lbs
  • Set 3: 5 x 157.5 lbs
  • Set 4: 5 x 160 lbs
  • Set 5: 4 x 162.5 lbs

Total: 3775 lbs

2. Reverse band bench

  • Set 1: 5 x 227.5 lbs
  • Set 2: 5 x 227.5 lbs
  • Set 3: 5 x 227.5 lbs
  • Set 4: 5 x 227.5 lbs
  • Set 5: 5 x 227.5 lbs

Total: 5687.5 lbs

3. T-bar Rows

  • Set 1: 5 x 115 lbs
  • Set 2: 5 x 120 lbs
  • Set 3: 5 x 125 lbs
  • Set 4: 5 x 130 lbs
  • Set 5: 8 x 135 lbs

Total: 3530 lbs

4. Rack bench

  • Set 1: 5 x 155 lbs
  • Set 2: 6 x 160 lbs
  • Set 3: 5 x 165 lbs
  • Set 4: 5 x 170 lbs
  • Set 5: 5 x 175 lbs

Total: 4285 lbs

5. Incline Bench

  • Set 1: 5 x 95 lbs
  • Set 2: 5 x 97.5 lbs
  • Set 3: 5 x 100 lbs
  • Set 4: 5 x 102.5 lbs
  • Set 5: 6 x 105 lbs

Total: 2605 lbs

6. Medium grip lat pulldowns

  • Set 1: 5 x 110 lbs
  • Set 2: 5 x 112.5 lbs
  • Set 3: 5 x 115 lbs
  • Set 4: 5 x 117.5 lbs
  • Set 5: 6 x 120 lbs

Total: 2995 lbs

7. DB bench

  • Set 1: 8 x 130 lbs
  • Set 2: 6 x 140 lbs

Total: 1880 lbs

8. Seated Cable Rows

  • Set 1: 8 x 150 lbs
  • Set 2: 8 x 155 lbs

Total: 2440 lbs

9. Wide grip lat pulldowns

  • Set 1: 5 x 90 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 5 x 100 lbs
  • Set 4: 6 x 105 lbs
  • Set 5: 5 x 110 lbs

Total: 2605 lbs

10. T-bar rows narrow grip

  • Set 1: 5 x 135 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 5 x 140 lbs
  • Set 4: 5 x 145 lbs
  • Set 5: 6 x 150 lbs

Total: 3675 lbs