Getting Started
A Four Set Program based on percentages if the trainee can bench press 70 pounds or more for 4 repetitions.
To set up the program based on the ability to lift 70 lbs x 4 reps with effort; First divide the best set of four by .8 -- in this incidence 70 lbs divided by .8 = 87.5 lbs rounded to 90 lbs.
Set #1 - 10 reps - @ 50% of 90 lbs. = 45 lbs for 10 reps
Set #2 - 8 reps - @ 60% of 90 lbs = 55 lbs for 8 reps
Set #3 - 6 reps - @ 68% of 90 lbs = 60 lbs for 6 reps
(was 61.2 rounded down to 60)
Set #4 - 4 reps - = 70 lbs for 4 reps
(70 pounds is the best set of four that was achieved to start the program and should be beat or equalled in the first workout)
When the athlete achieves:
1 Set - 45 lbs - 10 reps
1 Set - 55 lbs - 8 reps
1 Set - 60 lbs - 6 reps
1 Set - 70 lbs - 4 reps
Once achieve the goal weight in each of the 4 sets add 5 lbs in all 4 sets the next workout:
Set #1 - 50 lbs -10 reps
Set #2 - 60 lbs - 8 reps
Set #3 - 65 lbs - 6 reps
Set #4 - 75 lbs - 4 reps
Training on the Pendulum Rack System