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
