ROGERS UPDATES

Find a weight you can lift four repetitions with, the fourth repetition you must struggle to accomplish.  Divide this best set of 4 reps by .8.  Round the result to determine the factor you will use to figure percentages to set up your routine.

Example:

Best set of 4 reps on bench press is 225 pounds

225 divided by .8 equals - 281.25 - rounded to 280 lbs

1 set - 10 reps -   @ 50% of 280 lbs.      = 140 lbs

2 set -   8 reps -   @ 60% of 280 lbs       = 170 lbs

3 set -   6 reps -   @ 68% of 280 lbs       = 190 lbs

4 set -   4 reps -   4 rep starting weight   = 225 lbs

Add 5 lbs or 10 lbs  when you can complete the Pyramid

Pendulum Rack System