first of thank you for the Workout template.
I get little confused about some parts of the workout. I would be glad if you could explain them through an example.
I did´t get how to warm up properly and use the two heavy sets before doing the last one?
If my Bench is 250 pounds . How should i warm up and use them right?
which weights?
i need currently about 8 sets wo get on my 250 pounds. Then i do one set of 240 rest 2min . then i do 245 rest 2 min and then try the last set? is it correct?
i hope someone can explain me the way how to structure the 2 heavy sets before.
For example in the program you can see:
“Bench press 2 sets of 6 and one all-out heavy set of double rest/pause”
This means using a weight you can do around 6 reps with… doing your 6 reps, resting about 15 sec and getting a few more reps… resting another 15 sec and doing a few more reps.
For example… if your bench press maximum is 250lbs for 1 rep then you can likely use around 205-210lbs for 6 reps.
So your bench press progression would look like this:
Set 0 = warm-up with bar
Set 1 = 135lbs x 6
Set 2 = 185lbs x 6
Set 3 = 205 x 6 / rest 15 sec / 3 more reps / rest 15 sec / 2 more reps