Bench(ios)+40c: 240x3, RPE 9 Bench (comp)+80c: 195x3, RPE 8

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Week 4 : Comp bench 3x97,5kg RPE 9 top set Week 4 : Comp bench 3x97,5kg RPE 9 top set
Week 4 : Comp bench 2x105kg RPE 9 top set Week 4 : Comp bench 2x105kg RPE 9 top set
Week 2 : 3:1:0 bench 4x82,5kg RPE sub 6 Week 2 : 3:1:0 bench 4x82,5kg RPE sub 6
Week 1 : Comp bench 4x85kg RPE 6,5 backoff set 3/3 Week 1 : Comp bench 4x85kg RPE 6,5 backoff set 3/3
Week 2 : Comp bench 4x84kg RPE 6 backoff set 3/3 Week 2 : Comp bench 4x84kg RPE 6 backoff set 3/3
Week 1 : Comp bench top set 3x92,5kg RPE 6,5 Week 1 : Comp bench top set 3x92,5kg RPE 6,5
3,2,1 and 0 RIR examples #lifting #rir #trainhard #trainsmart #hypertrophy #musclegain #ryburnmuscle 3,2,1 and 0 RIR examples #lifting #rir #trainhard #trainsmart #hypertrophy #musclegain #ryburnmuscle
Week 1 : 3:1:0 bench last set 4x75kg RPE sub6 Week 1 : 3:1:0 bench last set 4x75kg RPE sub6