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  • John Fadel

Thursday Strength

intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at a moderate level for the first set (RPE about 7). By the 5th set it should be fairly difficult 8th set should be failure or close to it. Each week we will/should go up 5-10 pounds.

Rig Bench press 15min - running timer

8x8 .30 sec between each set

3sec decent each rep


circuit 30:20 3 sets 2 laps -22min


BB Deadlifts 185/125 +225/145

DB strict shoulder press iso hold 45/25

DB Bulgarian split squats 35/20

DB bench SA rows 70/40

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