A.
Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 3 minutes between sets. Leave the weights on the bar when you finish, you’ll come back to this.

Movement Standard – Your butt must remain on the bench throughout the lift.