Program to New MAX Rep

I started a new “program”.  It is a variation of the strategy that Matt "Kroc" Kroczaleski uses.  It is to gain on your one max rep in the 3 powerlifting moves.      The important first step is to know what your actual one max rep is.  The entire program is based on that.  

 

I started a few weeks ago and already can see results.  LOOKING FORWARD to my week 14 and seeing what my new one max rep numbers are.

Week 1: 5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)

Week 2: 5 x 3 x 75%
Week 3: 5 x 1 x 80%

Week 4: 5 x 5 x 75%

Week 5: 5 x 3 x 80%
Week 6: 5 x 1 x 85%

Week 7: 4 x 5 x 80%
Week 8:  4 x 3 x 85%
Week 9:  4 x 1 x 90%

Week 10: 3 x 5 x 85%
Week 11: 3 x 3 x 90%
Week 12: 3 x 1 x 95%

Week 13:   No bench or dead or squat that week
Week 14: Retest your max  

Good luck and STAY STRONG and FOCUSED.