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3×5 Squat. 3×5 Press. 3×5 Bench Press. 1×5 Deadlift. 1×5 Deadlift. Then, once you get a good deadlift you will stop doing deadlift twice a week and add power cleans in the place of one of the deadlift sessions. After that, you will eventually add chin-ups and pull-ups and even back extensions or glue/ham raises.. Josh Bryant designs his bench press programs in a very unique way. He blends together the best elements of old-school linear periodization with If you are going to use Josh Bryant's unique form of bench press programming then I highly recommend you start out by deloading every 4th week. If your goal is 225 lbs: Week 1: 5×1 with 200 lbs; 3×5 with 180 lbs Week 2: 6×1 with 205 lbs; 3×5 with 190 lbs Week 3: 7×1 with 210 lbs; 3×4 with 195 lbs Week 4: ... Key Points . Shoulder blades squeezed; Stable body; Elbows in tight. This is a 6 week week bench press program based upon the Prilepin chart.

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Mar 12, 2014 · Weeks 5 & 6 - 3 sets x 4 reps. Week 7 - 3 sets x 3 reps. Weeks 8, 9 & 10 - 3 sets x 2 reps. Week 11 - Complete rest. Week 12 - Test your new one rep max. Week 11 is a rest week. Do not workout during this week. When 2 exercise choices are listed, you are to alternate these exercises week to week.. Pull: Pull Up. Squat: Front. Read the full article here: Creating a Map Based on Zip/Postal Sep 28, 2021 · The USPS will permanently change the delivery time for some mail, slowing it down by 30 percent. 31, Ward 6 Council member Charles Allen said the delays The Amazon Fresh Distribution Center Network in the United States. 6-million square-foot warehouse complex on a 247-acre parcel just north of.

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