Tuesday 27th January 2026 – Back Off Week Day 2
Bench Press
3 sets
5 repetitiond
60% of your last E1RM
Retest
Build to a new 5RM Dip
Retest
Build upto a new 5 RM pendlay row
Test
Build upto a heavy set of 12 single arm row each arm
Bench Press
3 sets
5 repetitiond
60% of your last E1RM
Retest
Build to a new 5RM Dip
Retest
Build upto a new 5 RM pendlay row
Test
Build upto a heavy set of 12 single arm row each arm