JV Askem Strongman Periodized Program | LiftVault.com
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PERIODIZED WORKOUT GENERATOR
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OVERHEAD OR BENCH PRESS
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Enter your current Single Rep Max (SRM):
300
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Enter desired weight increments:
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Week #1195x 5 - 8225x 4240x 4 reps x 4 sets
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Week #2195x 5 - 8225x 4250x 4 x 3
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Week #3195x 5 - 8235x 4260x 4 x 2
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Week #4195x 5 - 8240x 4265x 4 x 1
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Week #5195x 5 - 8225x 4250x 4 x 4
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Week #6195x 5 - 8235x 4260x 4 x 3
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Week #7195x 5 - 8240x 4265x 4 x 2
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Week #8195x 5 - 8250x 4280x 4 x 1
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NOTE
Your target should be at least 3 reps with 92% - 94% of your 1RM
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Based on JV Askem's "4 Steps Forward Three Steps Back" approach.
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