First, start by quickly warming up thoroughly with cardio and planks. Let’s say you’re doing bench press and your top set of four reps is 100kg . Warm up with pushups and then press the bar for about 20 reps.
After that, add a 10kg plate on each side for six reps, then add 5kg for sets of six until you get to around 100kg for a set of six.
SO IT LOOKS LIKE THIS:
- Week 1: 5 warmup sets and 1 top set of 6 reps, leaving 2 reps in the tank
- Week 2: 5 warmup sets and 1 top set of 5 reps, leaving 1 rep in the tank
- Week 3: 5 warmup sets and 1 top set of 4 reps, going all out and trying to get a personal record
- Week 4: Rest and do reps with 50% of what you hit last week
Tucker Loken is an elite powerlifter, bodybuilder, and contest prep coach in Los Angeles.