Schwab Bench Ebook FINAL Rev PDF

Table of Contents
Introduction .............................................................................................................................................................. 2
The Warmup .............................................................................................................................................................. 9
Proper Bench Setup ................................................................................................................................................. 11
Proper Shirt Setup.................................................................................................................................................... 11
The 12 Week Plan . .. .......................................................................................................................................... 12
Week 12 .................................................................................................................................................................. 13
Week 11 .................................................................................................................................................................. 16
Week 10 .................................................................................................................................................................. 19
Week 9 .................................................................................................................................................................... 22
Week 8 .................................................................................................................................................................... 25
Week 7 .................................................................................................................................................................... 28
Week 6 .................................................................................................................................................................... 31
Week 5 .................................................................................................................................................................... 34
Week 4 .................................................................................................................................................................... 37
Week 3 .................................................................................................................................................................... 40
Week 2 .................................................................................................................................................................... 43
Week 1 .................................................................................................................................................................... 46
Final Thoughts ......................................................................................................................................................... 49
About the Author ..................................................................................................................................................... 51
Frequently Asked Questions ..................................................................................................................................... 52
Appendix A: 4, 3, 2 Board Program Workout Log ..................................................................................................... 58
Appendix B: 3, 2, 1 Board Program Workout Log ...................................................................................................... 62
Appendix C: Raw Board Program Workout Log ......................................................................................................... 66
Appendix D: Percentage Charts ................................................................................................................................ 70
INTRODUCTION
Brian Schwabs World Record 12 Week Bench Press Program
Consult your physician before using this or any exercise program.
Any user of this exercise program assumes the risk of injury resulting from performing exercises or utilizing suggested equipment.
Extreme care must be taken in selecting and using properly maintained exercise equipment.
The instruction and advice presented are in no way a substitute for medical counseling.
The Creators, producers and distributors of this program disclaim any liability in connection with the exercises and advice herein.
Heres an excerpt from an article I wrote for EliteFTS in December of 2005 with my Top 10 World
Record Bench tips explaining how I began my Powerlifting career:
My enjoyment of the bench press began in 1988 when I was 14 years old and a freshman in high
school. The low ceilings, dampness, stench of body odor, and void of windows were intimidating to
most, but I felt at home in the weight room. Upon my first visit to the cramped musty space I was able
to bench 135. You may laugh and think that it is nothing but when you are only 5 foot 3 and 98 lbs, it
was everything. From my strength I gained respect and knew I had found my place.
The next few years I focused on wrestling, lifting only in the off season while the football team was on
the field. I competed on the high school weightlifting team, but lacked the strength I needed to be
successful after dropping significant bodyweight for wrestling, dropping from 120 all the way to 103,
even into my senior year. I never stopped lifting, but it wasn't until years later that I returned to my
love for competition with the iron. While attending the University of Florida I began competing in
local bench press meets in 1995, and eventually full meets, which led me to the AAU. In June of
1998, I competed at the Disney Wide World of Sports in my hometown of Orlando Florida and was
successful in breaking the AAU Junior American record with a bench of 362 @ 165.
Soon after I heard of Kieran Kidder's plans to create a Professional Powerlifting Organization
beginning with the first meet in nearby Daytona Beach. I happened to be in the right place at the right
time. The first WPO meet only had the super open classes but the following year had it broken down
into 10, including 148. After my wrestling days I vowed to never cut weight again but realized that
since my normal weight stayed around 160, it would be difficult for me to excel in the 165 lb. class,
but dropping to 148 would be a different story.
Since my WPO days I have continued on to break 27 more world records, 21 of which are still
current, 9 of which are in the bench press including the all-time highest full meet bench of 565 at 148
(the 3rd highest bench of all time in that weight class) and the highest full meet bench of 622 at 165,
(the 3rd highest bench of all time in that weight class). Ive now been actively competing in Powerlifting for 16 years. In my first meet
my lifts were around a 475 squat,
a 330 bench and a 500 deadlift for
around a 1305 total. My best lifts
now are an 825 squat, 622 bench,
a 628 deadlift and a 2045 total. I
was ranked #1 Nationally in the
148s for 7 consecutive years, from
2001 to 2008. I broke the all-time
148 total 3 times and currently
hold it at 1930. I have the 3rd
highest total of all time in the 165s
with 2045. I have been ranked in
the top 10 165s for the past 5
years, having been #2 in 2007, #1
in 2008, #2 in 2009 and was
ranked #1 in 2010.
Heres a list of my records:
6/1/98 AAU Junior American Bench Press of 362lbs in 165lb class

7/3/03 1st Bench America 148lb class Champion with 445lb bench
4 Consecutive 148lb class WPO Bench World Records
3/5/04 501.5 lbs bench
10/8/04 503.8 lbs bench
10/29/05 507 lbs bench
3/3/06 508.16 lbs bench
5/28/05 APA Florida State Bench Record of 475lbs in 165 lb class
6/18/05 APF Florida State Bench Record of 473.7 lbs in 165 lb class
8/5/05 APF American Bench Record of 512.5 lbs in 165 lb class
3/3/06 Broke the all time highest total at 148 lb for the first time with 1836 lbs
Placed 2nd in the Lightweight Division at the WPO finals to Oleksandr
3/3/06 Kutcher
12/16/06 APA Bench World Record in the 165lb open class of 545 lbs
WPO World Record bench of 573.2 lbs,which is the highest full meet 165lb
3/2/07 class bench at the time
6/20/07 WPC and APF World Record bench of 545 lbs in 165lb class
6/20/07 APF Senior National Champion
8/19/07 IPA World Record Deadlift of 600lbs in the 148lb class
Broke the IPA World Record and All-Time 148lb class total for the second
8/19/07 time with 1855lbs
1/20/08 IPA World Record Squat of 765lbs in the 148lb class
1/20/08 Highest Full Meet Bench of 565lbs in the 148lb class
1/20/08 IPA World Record and Highest All-Time total of 1930lbs in the 148lb class
2nd place overall in the lighweight division to Shawn Frankl at the IPA
1/20/08 Pro/Am
5/17/08 APA-WPA Submasters World Record Squat of 775lbs in 165lb class
APA-WPA Open Submasters World Record Bench of 565lbs in 165lb
5/17/08 class
APA-WPA Open and Submasters World Record Total of 1950lbs in 165lb
5/17/08 class
8/23/08 IPA World Record Total (3rd highest of All-Time) of 2045lbs in 165lb class
2nd place overall in the lighweight division to Shawn Frankl at the IPA
8/23/08 Pro/Am
APF and WPC Open and SubMasters World Record Bench and Highest
6/13/09 full meet 622lbs bench in 165lb class
5/9/10 APF and WPC Submasters World Record Squat of 788lbs in 165 lb class
5/9/10 APF and WPC Submasters World Record Total of 1940lbs in 165lb class
APF and WPC Raw Open and SubMasters World Record Squat of
4/30/11 534.5lbs in 165 class
APF and WPC Raw Open and SubMasters World Record Bench of
4/30/11 352.5lbs in 165 class
APF and WPC Raw Open and SubMasters World Record Deadlift of
4/30/11 584lbs in 165 class
APF and WPC Raw Open and SubMasters World Record Total of 1471lbs
4/30/11 in 165 class
When I first began training I followed a basic bodybuilding template of a 5 day split training just one
muscle group a day as follows:
Monday
Chest
Tuesday
Biceps
Wednesday Quads
Thursday
Shoulders and Tris
Friday
Back and Hamstrings
Saturday
Off
Sunday
Off
While following this routine I would bench heavy on Monday, squat on Wednesday, close grip bench
on Thursday, and deadlift on Friday, so I was still focusing on the Powerlifts. Eventually, my lifts
stopped increasing and I needed a change, which is when I began researching the Westside
template. I followed the basic Westside split for a while as follows:
Monday
Dynamic Effort Squat

Tuesday
Dynamic Effort Bench
Wednesday Off
Thursday
Off
Friday
Max Effort Squat
Saturday
Max Effort Bench
Sunday
Off
5
After following this for a while, I felt like I was neglecting my accessory work since I was too tired after
the primary movements to put enough effort into them so I modified it to this:
Monday
Dynamic Effort Squat

Tuesday
Dynamic Effort Bench
Accessory Day
(GHR's, abs, hips,
Wednesday biceps and grip)
Thursday
Off
Friday
Max Effort Squat
Saturday
Max Effort Bench
Sunday
Off
Once again I followed this for a while, but began to feel like my speed was no longer improving and
that my joints were getting too beat up from the speed work so I modified it to this:
Raw Squats with

upper back
Monday
Raw Bench
Tuesday
Accessory Day
(GHR's, abs, hips,
Thursday
Off
Friday
Equipped Squat
Saturday
Equipped Bench
Sunday
Off
Finally, I decided that my deadlift was being neglected and I needed to keep working on my squat
depth, so I made the change to my most recent routine:
Alternating ME
Deadlifts (block pulls)
with low box speed
squats with upper
back
Monday
Raw Bench
Tuesday
Accessory Day
(GHR's, abs, hips,
Thursday
Off
Friday
Equipped Squat
Saturday
Equipped Bench
Sunday
Off
My bench press program, which will be described in this EBook, can be used by both raw and shirted
lifters. It uses what I have found to be a unique combination of periodization, accommodating
resistance, and various other powerlifting routines. It has been proven by me and the Orlando Barbell
Powerlifting team to be an ideal program to promote continued improvement with low risk of overtraining and injury. The basic template has a max effort and corresponding raw repetition effort workout
with a speed day only being performed once every 3 weeks. The other 2 weeks have been replaced
by raw board work.
The methods provided in this EBook require that every exercise for every workout use training
weights based off a percentage of your projected bench max.
It is recommended that shirted lifters use 25 to 50 lbs over your current meet max and raw
lifters use their current max.
After reading this EBook you will have a definitive 12 week plan which will ideally be used
immediately prior to a meet to add a significant amount to your bench.
The Warmup
By increasing your body temperature with a minimum of a 5 to 10 minute cardio warm up, your
nervous system becomes more prepared for the task ahead. You may think it's unnecessary, but 5 to
10 minutes can save you from weeks or even months of recovery from an injury. I know that
powerlifters often pride themselves on neglecting cardio, but I recommend swallowing your pride for a
few minutes. Its worth it.
Some Cardio warm up recommendations are:
Treadmill
Sled dragging
Prowler pushing
Shoulder (deltoid) specific warm up

The deltoid consists of the anterior, medial, and posterior deltoid. The anterior deltoid is involved in
shoulder abduction when the shoulder is externally rotated. The medial are involved in shoulder
abduction when the shoulder is internally rotated. The posterior are strongly involved in transverse
extension, particularly since the lats are very weak in this position. In short, when all its fibers
contract simultaneously, the deltoid is the prime mover of arm abduction along the frontal plane,
which is very important for the bench press.
Shoulder warm up recommendations:
Front/lateral/rear delt raises with light dumbbells for 2 to 3 sets of 8 to 10 reps
Indian club swings
Rotator cuff specific warm up

The rotator cuff muscles consist of the infraspinatus, supraspinatus, teres major and teres minor that
hold the shoulder joint in place. Although small, they play a crucial role in shoulder stability during
any pressing movement. Because of this, shoulder impingement and rotator cuff tears are two of the
most common bench press injuries. By performing an isolated warm up for these muscles, you can
greatly reduce your risk of injury. Elastic tubing or the use of bands allows for a convenient way to
perform shoulder rotation with light accommodating resistance. Attach the band around a bench,
9
power rack or something similar; keep your elbow locked into place against your side with your arm at
a 90 degree angle. Use one band to rotate externally to strengthen your infraspinatus and two to
rotate internally to strengthen your supraspinatus. Perform 2 sets of 12 to 15 reps.
Lying sideways on an incline bench is also an ideal way to strengthen the rotator cuff muscles.
Keeping your arm at a 90 degree angle with your elbow against your side rotate externally with a light
dumbbell as far as you comfortably can. For internal rotation, switch to a heavier dumbbell, keeping
the same form as external rotation but rotate internally. Once again, you will want to perform 2 sets of
12 to 15 reps. I alternate between the different forms of resistance each workout.
The combined lying db internal/external rotation
The combined lying DB internal/external motion I often use, similar to using the shoulder horn, allows
for you to strengthen and actively stretch both the infraspinatus and supraspinatus prior to benching.
I believe that this is optimally performed between warm up sets. I often perform these to loosen my
shoulders prior to squatting.
Tricep specific warm up
The triceps extend the elbow, which is obviously necessary for the bench press. Over time, many
lifters develop various forms of tendinitis from overuse. Tendinitis is inflammation or irritation of a
tendon. Performing an isolated tricep warm up can help reduce your risk of injury to this area as well.
Tricep warm up recommendations:
Mini or light band pressdowns for 2 to 3 sets of 10 to 15 reps
Elbow tendinitis preventative
Elbow tendinitis is the most common form for lifters. Years ago I trained a baseball pitcher that had
severe elbow tendinitis at a young age. After some research I found that internal and external
forearm rotation helped to alleviate this issue for many athletes. I began having him use this
movement and eventually incorporated it into my training as well. To perform, kneel on the ground
with your arms at a 90 degree angle and your forearms on a bench. Using a heavier dumbbell rotate
your palm from an upward position one quarter turn until it is facing in. Using a light dumbbell rotate
your palm from a position facing the ground one quarter turn until it is facing in. Once again, perform
2 sets of 12 to 15 reps. I usually incorporate this movement on my accessory day.
10
How to set up on the bench properly

The process I follow every time I lie on the bench is to:
Grab the bar with an underhand grip. Pull your eyes to the bar and force your shoulders back
towards your feet as you lie down. I stay on my toes.
Squeeze your shoulder blades together and grab the bar to legal competition width.
I choose to take a breath when the bar is lifted off and again before I lower it.
Fill your belly with air and tuck your elbows all the way into your sides.
Lift your head and watch the bar as you take it to the natural angle that your arms follow with
your elbows tucked.
After touching, focus on pressing the bar straight up.
Flare your elbows about halfway up and push at a slight angle towards your head.
How to properly set a bench shirt

Using a proper shirt set up can make the difference in getting 50 lbs. or 150 lbs. out of your shirt. The
majority of the support of a bench shirt comes from the collar. The lower the collar, the more support
you get, but the lower your groove will have to be. Heres how we set ours by pulling the collar down
first, pulling the shirt down as far as possible, locking it in with the belt, then resetting the shoulders.
This should allow for you to get the most carryover.
The following is a 12 week program which can be used by both shirted and raw lifters. Lifters who
have longer arms or difficulty in their lockout will want to use the original 4,3,2 board program. Lifers
who have more difficulty with touching and strength off their chest will want to use the 3,2,1, and
lifters who compete without the use of a shirt will obviously want to use the raw.
11
The 12 Week Plan

We will begin with week 12 and countdown to week 0 of the meet. Youll notice that each range of
reps is based off of only two working sets. After strength training for 20 years and competitively
Powerlifting for the last 15 Ive found that performing 2 sets to failure is optimal to stimulate increases
in strength while preventing overtraining, minimizing time spent in the gym, and optimizing work
capacity and performance.
I recommend performing an exercise for the mid-range, lock-out, and lower portion of the bench
during every max workout. I opt for board presses as the primary, followed by lock-outs/pin-presses,
and either decline or floor presses last, in
that order. I alternate between
dumbbells and the bar on floor press to
maintain balance between each side.
Although every rep for every set is
based off of percentages that I have
found to be ideal, realize that not
everyone is the same. If the weight
feels too heavy or too light, then you
should adjust it to meet the proper
number of reps on the given week.
Bands and chains can be included to
reach the recommended percentage
for weeks 12 to 6, but I would
recommend using straight weight
weeks 5 to the meet.
12
Week 12
The max effort reps for week 12 will be two heavy sets of 3 reps. The heavy assistance work reps will
be 6 and 5, and the lighter assistance work reps will be 8 and 7.
Max effort for 4,3,2:
Shirted 4 board w/97.5% for 3 and 100% for 3.
Lock-outs (last 2-3) w/82.5% for 6 and 85% for 5.
Floor press: 40% for 8, 42.5% for 7
Shirted 3 board: 95% for 3, 97.5% for 3
Assistance work and percentages are the same as the previous.
Raw Max Effort:
3 board: 95% for 3, 97.5% for 3
Lock-outs: 122.5% for 6, 125% for 5
13
Week 12: Assistance day

Raw Assistance day for shirted bench routine (percentages are based on estimated raw max).
Raw 3 board: 95% for 3, 97.5% for 3
Repetition day for the raw bench routine:
Flat Bench: 65 % for 8, 67.5% for 7
Assistance work:
Pick 1 of the following tricep accessory exercises for 1 warm up set of 5 reps followed by 2 heavy
assistance work reps of 6 and 5:
Narrow grip 4 Board
Reverse light/purple, average/green, or strong/blue band presses
Pick 1 or 2 (if opting not to pick one of the previous heavy assistance exercises) of the following tricep
accessory exercises for 1 warm up set of 5 reps followed by 2 lighter assistance work reps of 8 and 7:
DB Tate Presses
Schwabs (Modified JM Presses in the smith machine)
Flat or Incline DB Tricep presses
Rolling DB Tricep presses
Lying DB tricep extensions
Cable pressdowns
Average/green band pressdowns
Single arm light/purple band pressdowns
14
Pick 1 of the following shoulder accessory exercises for 1 warm up set of 5 reps followed by 2 lighter
DB lateral raises
DB Front raises
Bar front raises
Light/purple band front raises
DB rear delt (chest on incline bench)
Blast strap rear delt
Cable rear delt
Machine rear delt
15
Week 11
Max effort for 4,3,2
Shirted 3 board w/95% for 3 and 97.5% for 3.
Lock-outs: 85% for 5, 87.5% for 4
DB Floor Press: approx. 19% for 7, 20% for 6
Shirted 2 board: 92.5% for 3, 95% for 3
Assistance work and percentages are the same as the previous
Raw Max Effort:
2 board: 92.5% for 3, 95% for 3
DB Floor press: 22.5% for 7, 25% for 6
16

2 board: 92.5% for 3, 95% for 3
Flat bench: 70% for 7, 72.5% for 6
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
17
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
18
Week 10
4,3,2 Max effort day:
Shirted 2 board w/92.5% for 3 and 95% for 3
Lock-outs w/85% for 5 and 87.5% for 4
Decline w/50% for 7 and 52.5% for 6
Raw Max Effort:
1 board: 87.5% for 3, 90% for 3
Decline: 75% for 7, 77.5% for 6
19

Speed bench with 45% of your projected max for 6 to 8 sets of 3 reps. I alternate between a close,
mid, and wide grip on each set. I choose to only use chains for accommodating resistance, since the
bands seemed to place too much stress on my shoulder joint. I also add the chains on each
progressive set performing the first 2 with straight weight, the second 2 with 40 lbs. of chains and the
last 2 with 80 lbs. of chains trying to maintain the same speed throughout.
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
20
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
21
Week 9
Floor press w/45% for 6 and w/47.5% for 5
Raw Max Effort:
3 board: 97.5% for 2, 100% for 2
22

3 board: 97.5% for 2, 100% for 2
Flat bench: 80 % for 5, 82.5% for 4
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
23
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
24
Week 8
DB Floor press w/20% for 6 and 21% for 5.
Raw Max Effort:
2 board: 95% for 2, 97.5% for 2
DB Floor press: 30% for 6, 32.5% for 5
25

Flat bench: 85 % for 4, 87.5% for 3
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
26
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
27
Week 7

Decline w/47.5% for 8 and 50% for 7
Raw Max Effort:
1 board: 92.5% for 2, 95% for 2
Decline: 72.5% for 8, 75% for 7
28

Speed bench with 47.5% of your projected max for 6 to 8 sets of 3 reps. I alternate between a close,
last 2 with 80 lbs. of chains trying to maintain the same speed throughout.
Flat bench: 82.5 % for 5, 85% for 4
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
29
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
30
Week 6
The max effort reps for week 6 will be two heavy sets of singles. The heavy assistance work reps will
4,3,2, Max effort day:
Floor press w/40% for 8 and 42.5% for 7
Raw Max Effort:
3 board: 100% for 1, 102.5% for 1
31

3 board: 100% for 1, 102.5% for 1

Flat Bench: 87.5% for 4, 90% for 3
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
32
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
33
Week 5
Lock-outs (last 2-3) w/85% for 5 and 87.5% for 4.
DB Floor Press w/19% for 7 and 20% for 6.
Raw Max Effort:
2 board: 97.5% for 1, 100 % for 1
DB Floor press: 27.5% for 7, 30% for 6
34

Raw Assistance day for shirted bench routine (percentages are based on your estimated raw
max).
2 board: 97.5% for 1, 100 % for 1
Flat Bench: 92.5% for 3, 95% for 2
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
35
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
36
Week 4
Lock-outs (last 2-3) w/85% for 5 and 87.5% for 4.
Decline w/50% for 7 and 52.5% for 6
Raw Max Effort:
1 board: 97.5% for 1, 100 % for 1
Decline: 75% for 7, 77.5% for 6
37

max).
last 2 with 80 lbs. of chains trying to maintain the same speed throughout
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
38
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
39
Week 3
Shirted Full Range w/95% for 1
Shirted 1 board w/97.5% for 1
Shirted 2 board w/100% for 1
Floor press w/45% for 6 and 47.5 for 5
Shirted full: 95% for 1
Shirted 1 board: 97.5% for 1
Shirted 2 board: 100% for 1
Raw Max Effort:
3 Board: 102.5% for 1, 105% for 1
40

max).
3 Board: 102.5% for 1, 105% for 1
Flat Bench: 95% for 3, 100% for 2
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
41
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
42
Week 2
Shirted 1 Board w/95% for 1
Shirted 2 board w/97.5% for 1
Shirted 3 board w/100% for 1
DB Floorpress w/20% for 6 and 21% for 5.
Shirted 2 board: 97.5% for 1
Raw Max Effort:
2 Board: 100% for 1, 102.5% for 1
DB Floor press: 30% for 6, 32.5% for 5
43

max).
2 Board: 100% for 1, 102.5% for 1
Flat bench: 102.5% for 2, 105% for 1
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
44
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
45
Week 1
I recommend de-loading the week prior to a meet. Working with a lower percentage at a reduced
intensity will give both your muscles and your nervous system a break and will help prepare it for PRs
the following. I also recommend not training at all the week of the meet.
The reps for week 1 will use the lowest training percentages. The max effort reps are two sets of 3
and 3. The heavy assistance work reps will be 6 and 5, and the lighter assistance work reps will be 8
and 7.
Shirted 4 Board w/95% for 3 and 97.5% for 3
Decline w/47.% for 8 and 50% for 7
Shirted 3 board w/92.5% for 3 and 95% for 3
Raw Max Effort:
3 Board: 95% for 3, 97.5% for 3
Decline: 72.5% for 8, 75% for 7
46

last 2 with 80 lbs. of chains trying to maintain the same speed throughout
Flat bench: Deload- 80% for 6, 82.5% for 5
Assistance work:
Narrow grip 4 Board
DB Tate Presses
Cable pressdowns
47
DB lateral raises
DB Front raises
Bar front raises
Cable rear delt
Machine rear delt
48
FINAL THOUGHTS
If youre a shirted bencher using this program should have chosen a reasonable projected max
of 25 to 50 lbs over your current max. This would mean that going into a meet you should
open with 95% which would be just under your current max. Your 2nd attempt of 97.5% should
be a PR, and then your 3rd attempt of 100% should give you your goal.
If youre a raw bencher using this routine, you should end up with a 5% increase over your
current max. This would be a 10 lb increase for benchers with a 200 max, 15 lbs for 300, 20
lbs for 400 and so on. If you would like to increase your max by more you could base your
training off of a higher projected max which will adjust the percentages accordingly.
If you don't know or can't find the exercises listed in this manual check The Elitefts.com
Exercise Index, http://train.elitefts.com/.
If you have any questions further questions I can be reached at
http://asp.elitefts.com/qa/default.asp?a=ask.
If youd like to purchase my corresponding Bench Press DVD it can be purchased here:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3707.
If you live in the Orlando area, are interested in setting up an online personalized Powerlifting
training program, or are interested in my other products I can be reached at
www.OrlandoBarbell.com.
If you have a home gym, limited
space or budget, but would like to
increase your squat and deadlift
with the use of a Glute Ham
Raise, then the Home GHR may
be just what you need. The Home
Glute Ham Raise is a floor based
glute ham raise that is affordable
for home gym users and offers all
49
the benefits of a full scale model. It adjusts from 39.5 to 46.5 in length and is 20.5 in width. It
is lightweight yet sturdy and can handle even the heaviest lifter due to the unique plate-loaded
counter balance system. It can be purchased on Elite,
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3704.
I hope this program will help take your bench to new levels. Check out my training log at
www.EliteFTS.com/BrianSchwab for more insight into my training methods.
Good luck and never give up!
50
About the Author

Brian has a Bachelor of Science degree in Exercise and Sport Sciences from the University of
Florida. He also holds many certifications including being a Certified Strength and Conditioning
Specialist through the National Strength and Conditioning Association. He has been Personal
Training for over fifteen years and strength training for more than twenty, the last sixteen of which he
has been competitively Powerlifting. Brian owns and operates Orlando Barbell, a 24 hour card access
gym that caters to Powerlifters and individuals who fully intend to accomplish their strength and
fitness goals. He has competed in four events which have had national television coverage and has
been a featured athlete on Orlandos Wesh News Channel 2. He has published articles for
Powerlifting USA, Powermag/Monster Muscle Magazine, Orlando Magazine, and has been pictured
in numerous issues of Powerlifting USA and Planet Muscle. Brian posts his training log on the well
known EliteFTS website and is currently participating in the Powerlifting USA forum along with some
legends of the sport.
51
FAQs (from EliteFTS.com)

Q: What and when do you do upper back for bench asst ? - Tim
A: This is a great question which has always been a topic of debate for me. Although I know the lats and upper back are
often promoted as bench assistance muscles, their primary purpose is transverse abduction of the arm, whereas the
pectoralis majors primary purpose is tranverse adduction, the opposite. Your pecs move your arms away from your body
in a forward motion, whereas the lats move your arms away from your body in a backwards motion. Basically your pecs
push and your lats pull. Because of this, Ive always thought of the lats and upper back as assisting more in the deadlift
than the bench. I can understand the idea of bracing the triceps against the lats for support and to maintain the correct
position in the bench, but other than for that purpose I dont believe they actually assist in the pressing motion.
I try to perform a warm up set followed by two working sets of either pull ups or pulldowns, and a warm up set followed by
two working sets of some form of rowing motion on my equipped deadlift day. Lately it seems like I dont have time on
Monday to do both, so Ive been incorporating the row motion on my accessory day. Ive also started performing pull ups
again on my Equipped Squat day to help loosen my shoulders to get my arms in the correct position on the bar. I dont
think one thought on this is necessarily right or wrong, as long as you get some back work in. I hope this helps.
Q: I have been having trouble staying tight and keeping my butt on the bench when I go for a heavy raw single on
bench. What would you suggest I do on staying tight off the bottom of the rep? Also wanted to say thanks for all
the logs and youtube vids. I've somewhat started to pattern my regimen and lifting style around yours and have
noticed that it's really helped me. I'm a 148 lb. lifter myself and just from watching how you pattern your routine
and lifting style, my raw deadlift has gone from nothing to 475 and raw bench from 225 to over 300. You're a huge
role model to me. -Matt
A: What Ive found has worked for me is to focus on squeezing the bench with my legs. Ive also noticed that the more I
arch the more I force my butt into the bench, rather than away from it, when I begin to press and drive with my legs. Thank
you. Hearing that really means a lot to me. I know that my training methods work, but they may not be for everyone. Ive
just found what has proven itself over time through trial and error for me.
Congratulations on the improvements and PRs! Ill do my best to keep motivating!
Q: I don't what to do with my bench it hasn't progressed in four months it is even regressing. What sort of thing
to you suggest for mu novice pressing strength? My other lifts are 455 squat and 540 deadlift, yet I am struggling
to bench 225 for 3. I have tried 5 3 1 twice over the last year each time having no effect or a decrease. At the
moment I am back on a 5*5 style routine with heavy, medium and light days and my pulls and squats are
progressing nicely, however I am at a loss with what to do with my upper body pressing? Also 17 years old, 6'4
270 (25% bf)if that helps and play no other sports. I think the main problem with programs like 5 3 1 are that with
the assistance exercises I either do them at at a higher intensity or not enough. Adam
A: If your bench isnt improving or is regressing then it is most likely because youre overtraining. Im assuming youre a
raw lifter. I would recommend benching heavy off of the boards for ME work and for reps off your chest at least 72 hours
apart from the ME training. Heres the raw template Ive posted in the past that Id recommend.
Max Effort:
Week 12- 2 board singles
Week 10- 3 board triples
52

Week 7- 3 board doubles
Week 0- Meet, if applicable
Repeat w/new projected max
Raw repetition day:
Week 12- 8,7
Week 11- 7,6
Week 10- 6,5
Week 9- 5,4
Week 8- 4,3
Week 7- 5,4
Week 6- 4,3
Week 5- 3,2
Week 4- 4,3
Week 3- 3,2
Week 2- 2,1
Week 1- Deload- 5,4
Repeat w/new projected max
For your accessory exercises I would recommend the following rep scheme:
Week 12- 8,7
Week 11- 8,7
Week 10- 7,6
Week 9- 7,6
Week 8- 6,5
Week 7- 6,5
Week 6- 8,7
Week 5- 8,7
Week 4- 7,6
Week 3- 7,6
Week 2- 6,5
Week 1- Deload- 6,5
Something that you may want to include that I often neglect is a deload day that you could incorporate once every 4 to 6
weeks. Im a big believer in doing two sets to failure within the designated number of repetitions Ive recommended.
Personally I think any more than that is overtraining. Keep me updated and let me know if this plan works for you.
53
Q: I'm having a lot of trouble with my bench about 2 inches off the chest. I've tried both max effort and rep method on floor presses, paused illegal grip presses, board presses, and such, yet my bench still sucks at this portion of the lift. any ideas on how to fix this? Thanks!
A: That actually sounds like you're doing everything right along the lines of max effort work, but what you may be lacking
is speed. If you're not already, I would recommend benching for speed with 40 to 50% of your max while including the
tension of either mini bands or chains (I recommend chains since they seem to be less stressful on the wrists and elbows). When I do speed work, I perform 6 to 8 sets of 3 reps while working on being fast off of the chest. This should
help. You may also want to incorporate some dumbbell work. Lastly, trying to increase your arch with a foam roller and/or
stretching will help to make the initial motion higher.
Q: Hey Brian always enjoy your log and have gained some great knowledge from it, keep up the great work. I
have a meet in just over a week and was planning on hitting a heavy bench session then a relatively light lower
body session then cut out training completely until meet day. Do you think a full week off is long enough for recovery after heavy bench and would you do any activity (other than walking dogs!) during the off week.
Thanks Brian, keep up the great log!
A: Hey Lou,Thanks for the compliments on my log. I'm happy to hear that it's helped you out. Everyone is a little different
when it comes to time off prior to meets. I usually hit my openers 2 weeks out, deload 1 week out, and then take the week
of the meet off. I started this back when I had to drop more weight and would start the process further out. I didn't want to
continue training while I was dropping weight since I would start getting dehydrated once I started cutting carbs which
would make me more vulnerable to injury. When I haven't had to drop weight I've had success with taking as little as 3
days off prior to a meet.
The main thing you need to remember is that at this point you're not going to get any stronger, but you could still
potentially get hurt. A week off should be good. No, you're right about that. Other than training my clients at OBB and
walking the dogs I don't do any other activities the week of the meet.
Q: Hey Brian really enjoy the log and great to see how both raw & equipped lifting can roll into one training
schedule. I've recently done my last meet of the year and don't plan to compete in 2012 until late spring so I was
wondering how you would plan your off season solely for improving strength. I'm on my weight limit year round
so have no desire to get bigger or ripped but just to continue on my road for what you people call strong
A: Hi Mike, Thanks for the compliment. I've done my best to gear my training to steadily increase both my raw and
equipped strength by having training days for both every week. My year round plan is to try to increase my strength by
consistently increasing my training percentages while modifying the volume to preventing overtraining. I peak by incorporating more gear, more straight weight, and higher percentages as I get closer to a meet. In the off season I base my
training off of 90% of my projected max rather than 100%. This is usually right around my current max. All of my training is
based off of 2 working sets (following warm up sets). Here's the rep scheme that I follow, counting down in weeks:
Max Effort Reps:
Week/Reps
12= triples
11= triples
10= doubles
9= doubles
8= singles
7= singles
54
6= triples
5= triples
4= doubles
3= doubles
2= singles
1= singles
repeat
Heavy Accessory work reps (Box squats, rack pulls, GMs, Stiff Deads, higher board presses, lockouts):
12=6 then 5
11= 6,5
10= 5,4
9= 5,4
8= 4,3
7= 4,3
6= 6,5
5= 6,5
4= 5,4
3= 5,4
2= 4,3
1= 4,3
repeat
Lighter Assistant work reps (Leg Press, floor press, decline, tricep extensions, shoulder raises, tricep pressdowns, etc.):
12= 8 then 7
11= 8,7
10= 7,6
9= 7,6
8= 6,5
7= 6,5
6= 8,7
5= 8,7
4= 7,6
3= 7,6
2= 6,5
1= 6,5
repeat
I hope this makes sense and helps you out. Let me know if you'd like more details.
Q: Hi Brian, I was wondering if you had any advice on how to make weight for a meet when you have to fly to the
meet. For my situation, my flight is Thursday, weigh-in Friday and compete Saturday. Also, I am a lightweight lifter with around 5lbs to drop. Thanks!! I appreciate the advice.
A: Hi JP, 5 lbs should be a relatively easy loss so I wouldnt worry too much about it. Ive been in your situation many
times and although it makes the trip a little tiring, its nice to get there the day before actually weighing in. Heres my entire
meet week weight loss recommendations, but this is for more extreme losses, like 10 lbs or so:
Sunday- Try to reduce your intake of high glycemic carbohydrates (breads, rice, pasta, potatoes) and drink a gallon of
regular water. Have a wrap instead of bread and whole grain rice instead of white rice or potatoes.
55
Monday- Continue reduced high glycemic carbs and drink a gallon of regular water again.
Tuesday- Start low carb (now the only carbs should be from vegetables and protein bars) and reduce your sodium intake
(no processed foods such as deli meat, cheese, frozen foods, etc.). Switch to distilled or sodium free water. Try to drink a
gallon again today.
Wednesday- Continue low sodium/carb but switch to drinking only 8 oz. of sodium free water every 2 hours.
Thursday- Continue low sodium/carb/water but stop eating and drinking by around 2 PM, depending on where your weight
is. Take dandelion root or diuretic of your choice if necessary.
Friday- Post weigh-in begin drinking diluted Gatorade ( water, Gatorade) and eat as much salt and easily digestible
carbohydrates as possible (pasta, potatoes) with lean meats
Low sodium/carb meal options:
Breakfast-Plain eggs w/mushrooms, tomatoes, onions
-Whey protein w/water
Snacks-Sodium free almonds
-boiled chicken
-low sodium cheese
Lunch/Dinner- Washed and boiled chicken (you can grill it, but it wont get rid of all of the sodium) on salad w/oil and vinegar or a low
sodium salad dressing, You can also have steamed vegetables instead of the salad. You may want to try to find some low
sodium seasonings.
Depending on how easily you drop water weight, I think you could consolidate this into the last couple days. Start by cutting your carbs and drinking at least a gallon of water on Wednesday. On Thursday cut your sodium along with your carbs
and just drink 8 oz. of water every 2 hours. Then stop eating and drinking around 2 PM.
I hope this helps. Let me know if youd like any more information.
Q: Hope you can offer some advice. Im 52 yr old recreational (raw) Bench Presser who for past 35 yrs has
benched in a power rack in my home and who flirts with a 325lb PR. I love BPing but have taken past 4 months
off to heal nagging shoulder aches and pains (no structural issues).
I'm ready to BP again with a narrower grip as at 5'10" I've always used as wide a grip as I could. My objective is to
find a grip that promotes shoulder health as I don't like to alternate grips. What are your thoughts on best grip for
shoulder health?
Thank you.
Bobby
A: Hi Bobby, I feel the best grip for shoulder health is to keep your wrists in line with your elbows. Wherever your grip is
when your arms are at a 90 degree angle on the bar is what I would recommend. The range of motion is really what's going to help promote your shoulder health. Make sure you incorporate a thorough warm up (5 to 10 mins cardio, internal/external rotation and or Indian club swings, light front raises, lateral raises, etc.) and only bench off your chest for
56
speed or reps. I would recommend your max effort work to be off boards (4 board one week, 3 the next, 2 the next, etc.).
Benching heavy through a full range of motion is what's going to cause more issues than anything. I hope this helps.
Q: I've been reading your training logs, and learning a lot just by understand your mentality and approach. I can
tell you are very scientific and have a good reason for everything you do. My question is about your ME bench
press routines....I've noticed that you regularly incorporate several sets of seated DB lateral raises (pretty heavy
too) after working your bench press. I typically don't isolate my deltoids at all on my bench days, and wondering
what your approach is here? Your routines are well structured so I imagine you have a good reason for it. Can
you share that?
BTW - I'm competing in my first meet next weekend. I'll be competing @ 165 raw and bench pressing only. I've
totally revamped my benching technique.....arching more, tucking elbows, activating lats....I'm getting better, but
it takes a lot of work. I still can't believe the amount of weight you move at your body weight. You aren't normal,
but I know how hard you work at it. Keep doing what you're doing!
A: Greg, Its not every day Im referred to as not normal, at least not for a good reason haha.
Thanks for the compliments! Youre completely right, when Im done with one meet I begin planning for the next and have
a reason for everything I do. You seem to understand my methods well. The deltoid is one of the prime movers of arm
abduction along the frontal plane which is very important for the bench press. This is why I usually try to incorporate two
shoulder exercises each week, after my primary raw bench exercise. I prefer lateral or front raises to pressing
movements, as they seem to place to much stress on my rotator cuff muscles. You shouldn't neglect your shoulders, but
also want to make sure you don't work them the day before or after benching, as that could easily lead to overtraining.
Obviously my shirted bench is superior to my raw. Theres a reason for this. There are guys in the gym who can bench
more than me raw, but nowhere near as much as I can with a shirt. Most often I can use much more weight on shoulder
and tricep exercises than them as well. I have relatively long arms which hurt my raw bench, but Ive learned to optimize
my biomechanics and strengthen my arms to work as strong levers in a shirt, which is where strong shoulders and triceps
come in to play. I hope this makes sense. Youre only as strong as your weakest link.
Q: Can you break down and describe how to get leg drive for your bench press? I've been developing an arch for
the past month or so, but my leg drive is absent, and lost how to get it. My quads and lower back are sore after
my workouts, so I feel I'm doing something right. My toes are tucked under my hips, I'm staying high, tensing my
quads, and holding my breath for stability. I keep reading about dropping your heels toward the floor, but that
concepts alludes me for now. What else do I need to do? Please help.
A: Hi Greg, To be honest, I've never put as much stock into leg drive as a lot of lifters do. After setting up as high on my
traps and shoulders as I can I tuck my feet as far underneath as possible and stay on my toes. I take a big breath as the
bar is lifted off, then again before I lower it. I make sure everything is tight and fill my chest with air. Once I touch I focus
on pushing the bar at an angle towards my head. I push some with my legs but squeeze the bench with them at the same
time so that it forces my butt into the bench, rather than up. My heels may lower some, but not dramatically. If your lower
back and quads are sore, you're most likely doing the right thing. I hope this helps.
57
Appendix A: 4, 3, 2 Board Program Workout Log
Goal Max Weight

Week 12
Shirted 4 Board
97.5% = _______
100% = _______
for 3
for 3
Week 11
Shirted 3 Board
95% = _______
97.5% = _______
for 3
for 3
Week 10
Shirted 2 Board
92.5% = _______
95% = _______
for 3
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Floorpress
40% = _______
42.5% = _______
for 8
for 7
DB Floorpress
19% = _______
20% = _______
for 7
for 6
Decline
50% = _______
52.5% = _______
for 7
for 6
Raw Asst. Day

95% = _______
97.5% = _______
Raw 3 Board
for 3
for 3
Raw Asst. Day

92.5% = _______
95% = _______
Raw 2 Board
for 3
for 3
Raw Asst. Day

45% = _______
45% = _______
45% = _______
45% = _______
45% = _______
45% = _______
45% = _______
45% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
58
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Appendix A: 4,3,2 Board Program

Workout Log cont
Week 9
Shirted 4 Board
100% = _______
102.5% = _______
for 2
for 2
Week 8
Shirted 3 Board
97.5% = _______
100% = _______
for 2
for 2
Week 7
Shirted 2 Board
95% = _______
97.5% = _______
for 2
for 2
Lock-outs
87.5% = _______
90% = _______
for 4
for 3
Lock-outs
87.5% = _______
90% = _______
for 4
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Floorpress
45% = _______
47.5% = _______
for 6
for 5
DB Floorpress
20% = _______
21% = _______
for 6
for 5
Decline
47.5% = _______
50% = _______
for 8
for 7
Raw Asst. Day

97.5% = _______
100% = _______
Raw 3 Board
for 2
for 2
Raw Asst. Day

95% = _______
97.5% = _______
Shirted 2 Board
for 2
for 2
Raw Asst. Day

47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
Shoulder Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Shoulder Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
59

Workout Log cont
Week 6
Shirted 4 Board
102.5% = _______
105% = _______
for 1
for 1
Week 5
Shirted 3 Board
100% = _______
102.5% = _______
Lock-outs
82.5% = _______
85% = _______
for 1
for 1
Week 4
Shirted 2 Board
97.5% = _______
100% = _______
for 1
for 1
for 6
for 5
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Floorpress
40% = _______
42.5% = _______
for 8
for 7
DB Floorpress
19% = _______
20% = _______
for 7
for 6
Decline
50% = _______
52.5% = _______
for 7
for 6
Raw Asst. Day

100% = _______
102.5% = _______
Raw 3 Board
for 1
for 1
Raw Asst. Day

97.5% = _______
100% = _______
Raw 2 Board
for 1
for 1
Raw Asst. Day

50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
60

Workout Log cont
61
Appendix B: 3, 2, 1 Board Program Workout Log
62
Appendix B: 3,2,1 Board Program

Workout Log cont
Week 9
Shirted 3 Board
97.5% = _______
100% = _______
for 2
for 2
Week 8
Shirted 2 Board
95% = _______
97.5% = _______
for 3
for 2
Week 7
Shirted 1 Board
92.5% = _______
95% = _______
for 2
for 2
Lock-outs
87.5% = _______
90% = _______
for 4
for 3
Lock-outs
87.5% = _______
90% = _______
for 4
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Floorpress
45% = _______
47.5% = _______
for 6
for 5
DB Floorpress
20% = _______
21% = _______
for 6
for 5
Decline
47.5% = _______
50% = _______
for 8
for 7
Raw Asst. Day

97.5% = _______
100% = _______
Raw 3 Board
for 2
for 2
Raw Asst. Day

95% = _______
97.5% = _______
Shirted 2 Board
for 2
for 2
Raw Asst. Day

47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
47.5% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
63

Workout Log cont
Week 6
Shirted 3 Board
100% = _______
102.5% = _______
for 1
for 1
Week 5
Shirted 2 Board
97.5% = _______
100% = _______
for 1
for 1
Week 4
Shirted 1 Board
92.5% = _______
95% = _______
for 3
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Lock-outs
85% = _______
87.5% = _______
for 5
for 4
Floorpress
40% = _______
42.5% = _______
for 8
for 7
DB Floorpress
19% = _______
20% = _______
for 7
for 6
Decline
50% = _______
52.5% = _______
for 7
for 6
Raw Asst. Day

100% = _______
102.5% = _______
Raw 3 Board
for 1
for 1
Raw Asst. Day

97.5% = _______
100% = _______
Raw 2 Board
for 1
for 1
Raw Asst. Day

50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
50% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
64

Workout Log cont
Week 3
Shirted Full Range
95% = _______
Shirted 1 Board
97.5% = _______
Shirted 2 Board
100% = _______
Lock-outs
87.5% = _______
90% = _______
Floorpress
45%
= _______
47.5% = _______
Raw Asst. Day
102.5% = _______
105% = _______
for 1
Week 2
Shirted 1 Board
95% = _______
for 1
for 1
Shirted 2 Board
97.5% = _______
for 1
for 1
Shirted 3 Board
100% = _______
for 4
for 3
Lock-outs
87.5% = _______
90% = _______
for 3
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Decline
47.5% = _______
50% = _______
for 8
for 7
Raw Asst. Day

40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 1
for 4
for 3
for 6
for 5
DB Floorpress
20% = _______
21% = _______
for 6
for 5
Raw 3 Board
for 1
for 1
Raw Asst. Day

100% = _______
102.5% = _______
Raw 2 Board
for 1
for 1
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
65
Week 1
Shirted 3 Board
92.5% = _______
95% = _______
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Appendix C: Raw Board Program

Workout Log
Goal Max Weight

Week 12
3 Board
95% = _______
97.5% = _______
for 3
for 3
Week 11
2 Board
92.5% = _______
95% = _______
for 3
for 3
Week 10
1 Board
87.5% = _______
90% = _______
for 3
for 3
Lock-outs
122.5% = _______
125% = _______
for 6
for 5
Lock-outs
125% = _______
127.5% = _______
for 5
for 4
Lock-outs
125% = _______
127.5% = _______
for 5
for 4
Floorpress
70% = _______
72.5% = _______
for 6
for 5
DB Floorpress
27.5% = _______
30% = _______
for 5
for 5
Decline
80% = _______
82.5% = _______
for 5
for 4
Repitition Day
65% = _______
67.5% = _______
Flat Bench
for 8
for 7
Repition Day
70% = _______
72.5% = _______
Flat Bench
for 7
for 6
Repition Day
75% = _______
77.5% = _______
Flat Bench
for 6
for 5
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
66

Workout Log cont
Week 9
3 Board
97.5% = _______
100% = _______
for 2
for 2
Week 8
2 Board
95% = _______
97.5% = _______
for 2
for 2
Week 7
1 Board
92.5% = _______
95% = _______
for 2
for 2
Lock-outs
127.5% = _______
130% = _______
for 4
for 3
Lock-outs
127.5% = _______
130% = _______
for 4
for 3
Lock-outs
122.5% = _______
125% = _______
for 6
for 5
Floorpress
75% = _______
77.5% = _______
for 4
for 4
DB Floorpress
30% = _______
32.5% = _______
for 6
for 5
Decline
77.5% = _______
80% = _______
for 6
for 5
Repitition Day
80% = _______
82.5% = _______
Flat Bench
for 5
for 4
Repitition Day
85% = _______
87.5% = _______
Flat Bench
for 4
for 3
Repitition Day
82.5% = _______
85% = _______
Flat Bench
for 5
for 4
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
67

Workout Log cont
Week 6
3 Board
100% = _______
102.5% = _______
for 1
for 1
Week 5
2 Board
97.5% = _______
100% = _______
for 1
for 1
Week 4
1 Board
97.5% = _______
100% = _______
for 1
for 1
Lock-outs
122.5% = _______
125% = _______
for 6
for 5
Lock-outs
125% = _______
127.5% = _______
for 5
for 4
Lock-outs
125% = _______
127.5% = _______
for 5
for 4
Floorpress
70% = _______
72.5% = _______
for 6
for 5
DB Floorpress
27.5% = _______
30% = _______
for 7
for 6
Decline
80% = _______
82.5% = _______
for 5
for 4
Repitition Day
87.5% = _______
90% = _______
Flat Bench
for 4
for 3
Repitition Day
92.5% = _______
95% = _______
Flat Bench
for 3
for 2
Repitition Day
90% = _______
92.5% = _______
Flat Bench
for 4
for 3
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
Tricep Accessory
_________________ for 5
_________________ for 5
_________________ for 4
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 7
_________________ for 6
_________________ for 5
_________________ for 7
_________________ for 6
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
68

Workout Log cont
Week 3
3 Board
102.5% = _______
105% = _______
for 1
for 1
Week 2
2 Board
100% = _______
102.5% = _______
Lock-outs
127.5% = _______
130% = _______
for 1
for 1
Week 1
Shirted 3 Board
92.5% = _______
95% = _______
for 3
for 3
for 4
for 3
Lock-outs
87.5% = _______
90% = _______
for 4
for 3
Lock-outs
82.5% = _______
85% = _______
for 6
for 5
Floorpress
70%
= _______
72.5% = _______
for 6
for 5
DB Floorpress
20% = _______
21% = _______
for 6
for 5
Decline
47.5% = _______
50% = _______
for 8
for 7
Repitition Day
95% = _______
100% = _______
Flat Bench
for 3
for 2
Raw Asst. Day

100% = _______
102.5% = _______
Raw 2 Board
for 1
for 1
Raw Asst. Day

40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
40% = _______
Speed Bench
for 3
for 3
for 3
for 3
for 3
for 3
for 3
for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
Tricep Accessory
_________________ for 5
_________________ for 4
_________________ for 3
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 6
_________________ for 5
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Tricep Accessory
_________________ for 5
_________________ for 6
_________________ for 5
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
Shoulder Accessory
_________________ for 5
_________________ for 8
_________________ for 7
_________________ for 5
_________________ for 8
_________________ for 7
69
APPENDIX D: PERCENTAGE CHARTS

%
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
130.0% 127.5% 125.0% 122.5% 105.0% 102.5% 100.0% 97.5% 95.0% 92.5% 90.0% 87.5% 85.0% 82.5% 80.0% 77.5% 75.0% 72.5% 70.0% 67.5% 65.0%
130.0
136.5
143.0
149.5
156.0
162.5
169.0
175.5
182.0
188.5
195.0
201.5
208.0
214.5
221.0
227.5
234.0
240.5
247.0
253.5
260.0
266.5
273.0
279.5
286.0
292.5
299.0
305.5
312.0
318.5
325.0
331.5
338.0
344.5
351.0
357.5
364.0
370.5
377.0
383.5
390.0
127.5
133.9
140.3
146.6
153.0
159.4
165.8
172.1
178.5
184.9
191.3
197.6
204.0
210.4
216.8
223.1
229.5
235.9
242.3
248.6
255.0
261.4
267.8
274.1
280.5
286.9
293.3
299.6
306.0
312.4
318.8
325.1
331.5
337.9
344.3
350.6
357.0
363.4
369.8
376.1
382.5
125.0
131.3
137.5
143.8
150.0
156.3
162.5
168.8
175.0
181.3
187.5
193.8
200.0
206.3
212.5
218.8
225.0
231.3
237.5
243.8
250.0
256.3
262.5
268.8
275.0
281.3
287.5
293.8
300.0
306.3
312.5
318.8
325.0
331.3
337.5
343.8
350.0
356.3
362.5
368.8
375.0
122.5
128.6
134.8
140.9
147.0
153.1
159.3
165.4
171.5
177.6
183.8
189.9
196.0
202.1
208.3
214.4
220.5
226.6
232.8
238.9
245.0
251.1
257.3
263.4
269.5
275.6
281.8
287.9
294.0
300.1
306.3
312.4
318.5
324.6
330.8
336.9
343.0
349.1
355.3
361.4
367.5
105.0
110.3
115.5
120.8
126.0
131.3
136.5
141.8
147.0
152.3
157.5
162.8
168.0
173.3
178.5
183.8
189.0
194.3
199.5
204.8
210.0
215.3
220.5
225.8
231.0
236.3
241.5
246.8
252.0
257.3
262.5
267.8
273.0
278.3
283.5
288.8
294.0
299.3
304.5
309.8
315.0
102.5
107.6
112.8
117.9
123.0
128.1
133.3
138.4
143.5
148.6
153.8
158.9
164.0
169.1
174.3
179.4
184.5
189.6
194.8
199.9
205.0
210.1
215.3
220.4
225.5
230.6
235.8
240.9
246.0
251.1
256.3
261.4
266.5
271.6
276.8
281.9
287.0
292.1
297.3
302.4
307.5
100.0
105.0
110.0
115.0
120.0
125.0
130.0
135.0
140.0
145.0
150.0
155.0
160.0
165.0
170.0
175.0
180.0
185.0
190.0
195.0
200.0
205.0
210.0
215.0
220.0
225.0
230.0
235.0
240.0
245.0
250.0
255.0
260.0
265.0
270.0
275.0
280.0
285.0
290.0
295.0
300.0
97.5
102.4
107.3
112.1
117.0
121.9
126.8
131.6
136.5
141.4
146.3
151.1
156.0
160.9
165.8
170.6
175.5
180.4
185.3
190.1
195.0
199.9
204.8
209.6
214.5
219.4
224.3
229.1
234.0
238.9
243.8
248.6
253.5
258.4
263.3
268.1
273.0
277.9
282.8
287.6
292.5
95.0
99.8
104.5
109.3
114.0
118.8
123.5
128.3
133.0
137.8
142.5
147.3
152.0
156.8
161.5
166.3
171.0
175.8
180.5
185.3
190.0
194.8
199.5
204.3
209.0
213.8
218.5
223.3
228.0
232.8
237.5
242.3
247.0
251.8
256.5
261.3
266.0
270.8
275.5
280.3
285.0
92.5
97.1
101.8
106.4
111.0
115.6
120.3
124.9
129.5
134.1
138.8
143.4
148.0
152.6
157.3
161.9
166.5
171.1
175.8
180.4
185.0
189.6
194.3
198.9
203.5
208.1
212.8
217.4
222.0
226.6
231.3
235.9
240.5
245.1
249.8
254.4
259.0
263.6
268.3
272.9
277.5
70
90.0
94.5
99.0
103.5
108.0
112.5
117.0
121.5
126.0
130.5
135.0
139.5
144.0
148.5
153.0
157.5
162.0
166.5
171.0
175.5
180.0
184.5
189.0
193.5
198.0
202.5
207.0
211.5
216.0
220.5
225.0
229.5
234.0
238.5
243.0
247.5
252.0
256.5
261.0
265.5
270.0
87.5
91.9
96.3
100.6
105.0
109.4
113.8
118.1
122.5
126.9
131.3
135.6
140.0
144.4
148.8
153.1
157.5
161.9
166.3
170.6
175.0
179.4
183.8
188.1
192.5
196.9
201.3
205.6
210.0
214.4
218.8
223.1
227.5
231.9
236.3
240.6
245.0
249.4
253.8
258.1
262.5
85.0
89.3
93.5
97.8
102.0
106.3
110.5
114.8
119.0
123.3
127.5
131.8
136.0
140.3
144.5
148.8
153.0
157.3
161.5
165.8
170.0
174.3
178.5
182.8
187.0
191.3
195.5
199.8
204.0
208.3
212.5
216.8
221.0
225.3
229.5
233.8
238.0
242.3
246.5
250.8
255.0
82.5
86.6
90.8
94.9
99.0
103.1
107.3
111.4
115.5
119.6
123.8
127.9
132.0
136.1
140.3
144.4
148.5
152.6
156.8
160.9
165.0
169.1
173.3
177.4
181.5
185.6
189.8
193.9
198.0
202.1
206.3
210.4
214.5
218.6
222.8
226.9
231.0
235.1
239.3
243.4
247.5
80.0
84.0
88.0
92.0
96.0
100.0
104.0
108.0
112.0
116.0
120.0
124.0
128.0
132.0
136.0
140.0
144.0
148.0
152.0
156.0
160.0
164.0
168.0
172.0
176.0
180.0
184.0
188.0
192.0
196.0
200.0
204.0
208.0
212.0
216.0
220.0
224.0
228.0
232.0
236.0
240.0
77.5
81.4
85.3
89.1
93.0
96.9
100.8
104.6
108.5
112.4
116.3
120.1
124.0
127.9
131.8
135.6
139.5
143.4
147.3
151.1
155.0
158.9
162.8
166.6
170.5
174.4
178.3
182.1
186.0
189.9
193.8
197.6
201.5
205.4
209.3
213.1
217.0
220.9
224.8
228.6
232.5
75.0
78.8
82.5
86.3
90.0
93.8
97.5
101.3
105.0
108.8
112.5
116.3
120.0
123.8
127.5
131.3
135.0
138.8
142.5
146.3
150.0
153.8
157.5
161.3
165.0
168.8
172.5
176.3
180.0
183.8
187.5
191.3
195.0
198.8
202.5
206.3
210.0
213.8
217.5
221.3
225.0
72.5
76.1
79.8
83.4
87.0
90.6
94.3
97.9
101.5
105.1
108.8
112.4
116.0
119.6
123.3
126.9
130.5
134.1
137.8
141.4
145.0
148.6
152.3
155.9
159.5
163.1
166.8
170.4
174.0
177.6
181.3
184.9
188.5
192.1
195.8
199.4
203.0
206.6
210.3
213.9
217.5
70.0
73.5
77.0
80.5
84.0
87.5
91.0
94.5
98.0
101.5
105.0
108.5
112.0
115.5
119.0
122.5
126.0
129.5
133.0
136.5
140.0
143.5
147.0
150.5
154.0
157.5
161.0
164.5
168.0
171.5
175.0
178.5
182.0
185.5
189.0
192.5
196.0
199.5
203.0
206.5
210.0
67.5
70.9
74.3
77.6
81.0
84.4
87.8
91.1
94.5
97.9
101.3
104.6
108.0
111.4
114.8
118.1
121.5
124.9
128.3
131.6
135.0
138.4
141.8
145.1
148.5
151.9
155.3
158.6
162.0
165.4
168.8
172.1
175.5
178.9
182.3
185.6
189.0
192.4
195.8
199.1
202.5
65.0
68.3
71.5
74.8
78.0
81.3
84.5
87.8
91.0
94.3
97.5
100.8
104.0
107.3
110.5
113.8
117.0
120.3
123.5
126.8
130.0
133.3
136.5
139.8
143.0
146.3
149.5
152.8
156.0
159.3
162.5
165.8
169.0
172.3
175.5
178.8
182.0
185.3
188.5
191.8
195.0
% 62.5% 60.0% 57.5% 55.0% 52.50% 50% 47.50% 45% 42.50% 40% 37.50% 35% 32.50% 30% 27.50% 25% 22.50% 21% 20% 19%
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
62.5
65.6
68.8
71.9
75.0
78.1
81.3
84.4
87.5
90.6
93.8
96.9
100.0
103.1
106.3
109.4
112.5
115.6
118.8
121.9
125.0
128.1
131.3
134.4
137.5
140.6
143.8
146.9
150.0
153.1
156.3
159.4
162.5
165.6
168.8
171.9
175.0
178.1
181.3
184.4
187.5
60.0
63.0
66.0
69.0
72.0
75.0
78.0
81.0
84.0
87.0
90.0
93.0
96.0
99.0
102.0
105.0
108.0
111.0
114.0
117.0
120.0
123.0
126.0
129.0
132.0
135.0
138.0
141.0
144.0
147.0
150.0
153.0
156.0
159.0
162.0
165.0
168.0
171.0
174.0
177.0
180.0
57.5
60.4
63.3
66.1
69.0
71.9
74.8
77.6
80.5
83.4
86.3
89.1
92.0
94.9
97.8
100.6
103.5
106.4
109.3
112.1
115.0
117.9
120.8
123.6
126.5
129.4
132.3
135.1
138.0
140.9
143.8
146.6
149.5
152.4
155.3
158.1
161.0
163.9
166.8
169.6
172.5
55.0
57.8
60.5
63.3
66.0
68.8
71.5
74.3
77.0
79.8
82.5
85.3
88.0
90.8
93.5
96.3
99.0
101.8
104.5
107.3
110.0
112.8
115.5
118.3
121.0
123.8
126.5
129.3
132.0
134.8
137.5
140.3
143.0
145.8
148.5
151.3
154.0
156.8
159.5
162.3
165.0
52.5
55.1
57.8
60.4
63.0
65.6
68.3
70.9
73.5
76.1
78.8
81.4
84.0
86.6
89.3
91.9
94.5
97.1
99.8
102.4
105.0
107.6
110.3
112.9
115.5
118.1
120.8
123.4
126.0
128.6
131.3
133.9
136.5
139.1
141.8
144.4
147.0
149.6
152.3
154.9
157.5
50.0
52.5
55.0
57.5
60.0
62.5
65.0
67.5
70.0
72.5
75.0
77.5
80.0
82.5
85.0
87.5
90.0
92.5
95.0
97.5
100.0
102.5
105.0
107.5
110.0
112.5
115.0
117.5
120.0
122.5
125.0
127.5
130.0
132.5
135.0
137.5
140.0
142.5
145.0
147.5
150.0
47.5
49.9
52.3
54.6
57.0
59.4
61.8
64.1
66.5
68.9
71.3
73.6
76.0
78.4
80.8
83.1
85.5
87.9
90.3
92.6
95.0
97.4
99.8
102.1
104.5
106.9
109.3
111.6
114.0
116.4
118.8
121.1
123.5
125.9
128.3
130.6
133.0
135.4
137.8
140.1
142.5
45.0
47.3
49.5
51.8
54.0
56.3
58.5
60.8
63.0
65.3
67.5
69.8
72.0
74.3
76.5
78.8
81.0
83.3
85.5
87.8
90.0
92.3
94.5
96.8
99.0
101.3
103.5
105.8
108.0
110.3
112.5
114.8
117.0
119.3
121.5
123.8
126.0
128.3
130.5
132.8
135.0
42.5
44.6
46.8
48.9
51.0
53.1
55.3
57.4
59.5
61.6
63.8
65.9
68.0
70.1
72.3
74.4
76.5
78.6
80.8
82.9
85.0
87.1
89.3
91.4
93.5
95.6
97.8
99.9
102.0
104.1
106.3
108.4
110.5
112.6
114.8
116.9
119.0
121.1
123.3
125.4
127.5
40.0
42.0
44.0
46.0
48.0
50.0
52.0
54.0
56.0
58.0
60.0
62.0
64.0
66.0
68.0
70.0
72.0
74.0
76.0
78.0
80.0
82.0
84.0
86.0
88.0
90.0
92.0
94.0
96.0
98.0
100.0
102.0
104.0
106.0
108.0
110.0
112.0
114.0
116.0
118.0
120.0
71
37.5 35.0
39.4 36.8
41.3 38.5
43.1 40.3
45.0 42.0
46.9 43.8
48.8 45.5
50.6 47.3
52.5 49.0
54.4 50.8
56.3 52.5
58.1 54.3
60.0 56.0
61.9 57.8
63.8 59.5
65.6 61.3
67.5 63.0
69.4 64.8
71.3 66.5
73.1 68.3
75.0 70.0
76.9 71.8
78.8 73.5
80.6 75.3
82.5 77.0
84.4 78.8
86.3 80.5
88.1 82.3
90.0 84.0
91.9 85.8
93.8 87.5
95.6 89.3
97.5 91.0
99.4 92.8
101.3 94.5
103.1 96.3
105.0 98.0
106.9 99.8
108.8 101.5
110.6 103.3
112.5 105.0
32.5
34.1
35.8
37.4
39.0
40.6
42.3
43.9
45.5
47.1
48.8
50.4
52.0
53.6
55.3
56.9
58.5
60.1
61.8
63.4
65.0
66.6
68.3
69.9
71.5
73.1
74.8
76.4
78.0
79.6
81.3
82.9
84.5
86.1
87.8
89.4
91.0
92.6
94.3
95.9
97.5
30.0
31.5
33.0
34.5
36.0
37.5
39.0
40.5
42.0
43.5
45.0
46.5
48.0
49.5
51.0
52.5
54.0
55.5
57.0
58.5
60.0
61.5
63.0
64.5
66.0
67.5
69.0
70.5
72.0
73.5
75.0
76.5
78.0
79.5
81.0
82.5
84.0
85.5
87.0
88.5
90.0
27.5
28.9
30.3
31.6
33.0
34.4
35.8
37.1
38.5
39.9
41.3
42.6
44.0
45.4
46.8
48.1
49.5
50.9
52.3
53.6
55.0
56.4
57.8
59.1
60.5
61.9
63.3
64.6
66.0
67.4
68.8
70.1
71.5
72.9
74.3
75.6
77.0
78.4
79.8
81.1
82.5
25.0
26.3
27.5
28.8
30.0
31.3
32.5
33.8
35.0
36.3
37.5
38.8
40.0
41.3
42.5
43.8
45.0
46.3
47.5
48.8
50.0
51.3
52.5
53.8
55.0
56.3
57.5
58.8
60.0
61.3
62.5
63.8
65.0
66.3
67.5
68.8
70.0
71.3
72.5
73.8
75.0
22.5
23.6
24.8
25.9
27.0
28.1
29.3
30.4
31.5
32.6
33.8
34.9
36.0
37.1
38.3
39.4
40.5
41.6
42.8
43.9
45.0
46.1
47.3
48.4
49.5
50.6
51.8
52.9
54.0
55.1
56.3
57.4
58.5
59.6
60.8
61.9
63.0
64.1
65.3
66.4
67.5
21.0
22.1
23.1
24.2
25.2
26.3
27.3
28.4
29.4
30.5
31.5
32.6
33.6
34.7
35.7
36.8
37.8
38.9
39.9
41.0
42.0
43.1
44.1
45.2
46.2
47.3
48.3
49.4
50.4
51.5
52.5
53.6
54.6
55.7
56.7
57.8
58.8
59.9
60.9
62.0
63.0
20.0
21.0
22.0
23.0
24.0
25.0
26.0
27.0
28.0
29.0
30.0
31.0
32.0
33.0
34.0
35.0
36.0
37.0
38.0
39.0
40.0
41.0
42.0
43.0
44.0
45.0
46.0
47.0
48.0
49.0
50.0
51.0
52.0
53.0
54.0
55.0
56.0
57.0
58.0
59.0
60.0
19.0
20.0
20.9
21.9
22.8
23.8
24.7
25.7
26.6
27.6
28.5
29.5
30.4
31.4
32.3
33.3
34.2
35.2
36.1
37.1
38.0
39.0
39.9
40.9
41.8
42.8
43.7
44.7
45.6
46.6
47.5
48.5
49.4
50.4
51.3
52.3
53.2
54.2
55.1
56.1
57.0
% 130.0% 127.5% 125.0% 122.5% 105.0% 102.5% 100.0% 97.5% 95.0% 92.5% 90.0% 87.5% 85.0% 82.5% 80.0% 77.5% 75.0% 72.5% 70.0% 67.5% 65.0%
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
396.5
403.0
409.5
416.0
422.5
429.0
435.5
442.0
448.5
455.0
461.5
468.0
474.5
481.0
487.5
494.0
500.5
507.0
513.5
520.0
526.5
533.0
539.5
546.0
552.5
559.0
565.5
572.0
578.5
585.0
591.5
598.0
604.5
611.0
617.5
624.0
630.5
637.0
643.5
650.0
388.9
395.3
401.6
408.0
414.4
420.8
427.1
433.5
439.9
446.3
452.6
459.0
465.4
471.8
478.1
484.5
490.9
497.3
503.6
510.0
516.4
522.8
529.1
535.5
541.9
548.3
554.6
561.0
567.4
573.8
580.1
586.5
592.9
599.3
605.6
612.0
618.4
624.8
631.1
637.5
381.3
387.5
393.8
400.0
406.3
412.5
418.8
425.0
431.3
437.5
443.8
450.0
456.3
462.5
468.8
475.0
481.3
487.5
493.8
500.0
506.3
512.5
518.8
525.0
531.3
537.5
543.8
550.0
556.3
562.5
568.8
575.0
581.3
587.5
593.8
600.0
606.3
612.5
618.8
625.0
373.6
379.8
385.9
392.0
398.1
404.3
410.4
416.5
422.6
428.8
434.9
441.0
447.1
453.3
459.4
465.5
471.6
477.8
483.9
490.0
496.1
502.3
508.4
514.5
520.6
526.8
532.9
539.0
545.1
551.3
557.4
563.5
569.6
575.8
581.9
588.0
594.1
600.3
606.4
612.5
320.3
325.5
330.8
336.0
341.3
346.5
351.8
357.0
362.3
367.5
372.8
378.0
383.3
388.5
393.8
399.0
404.3
409.5
414.8
420.0
425.3
430.5
435.8
441.0
446.3
451.5
456.8
462.0
467.3
472.5
477.8
483.0
488.3
493.5
498.8
504.0
509.3
514.5
519.8
525.0
312.6
317.8
322.9
328.0
333.1
338.3
343.4
348.5
353.6
358.8
363.9
369.0
374.1
379.3
384.4
389.5
394.6
399.8
404.9
410.0
415.1
420.3
425.4
430.5
435.6
440.8
445.9
451.0
456.1
461.3
466.4
471.5
476.6
481.8
486.9
492.0
497.1
502.3
507.4
512.5
305.0
310.0
315.0
320.0
325.0
330.0
335.0
340.0
345.0
350.0
355.0
360.0
365.0
370.0
375.0
380.0
385.0
390.0
395.0
400.0
405.0
410.0
415.0
420.0
425.0
430.0
435.0
440.0
445.0
450.0
455.0
460.0
465.0
470.0
475.0
480.0
485.0
490.0
495.0
500.0
297.4
302.3
307.1
312.0
316.9
321.8
326.6
331.5
336.4
341.3
346.1
351.0
355.9
360.8
365.6
370.5
375.4
380.3
385.1
390.0
394.9
399.8
404.6
409.5
414.4
419.3
424.1
429.0
433.9
438.8
443.6
448.5
453.4
458.3
463.1
468.0
472.9
477.8
482.6
487.5
289.8
294.5
299.3
304.0
308.8
313.5
318.3
323.0
327.8
332.5
337.3
342.0
346.8
351.5
356.3
361.0
365.8
370.5
375.3
380.0
384.8
389.5
394.3
399.0
403.8
408.5
413.3
418.0
422.8
427.5
432.3
437.0
441.8
446.5
451.3
456.0
460.8
465.5
470.3
475.0
282.1
286.8
291.4
296.0
300.6
305.3
309.9
314.5
319.1
323.8
328.4
333.0
337.6
342.3
346.9
351.5
356.1
360.8
365.4
370.0
374.6
379.3
383.9
388.5
393.1
397.8
402.4
407.0
411.6
416.3
420.9
425.5
430.1
434.8
439.4
444.0
448.6
453.3
457.9
462.5
274.5
279.0
283.5
288.0
292.5
297.0
301.5
306.0
310.5
315.0
319.5
324.0
328.5
333.0
337.5
342.0
346.5
351.0
355.5
360.0
364.5
369.0
373.5
378.0
382.5
387.0
391.5
396.0
400.5
405.0
409.5
414.0
418.5
423.0
427.5
432.0
436.5
441.0
445.5
450.0
72
266.9
271.3
275.6
280.0
284.4
288.8
293.1
297.5
301.9
306.3
310.6
315.0
319.4
323.8
328.1
332.5
336.9
341.3
345.6
350.0
354.4
358.8
363.1
367.5
371.9
376.3
380.6
385.0
389.4
393.8
398.1
402.5
406.9
411.3
415.6
420.0
424.4
428.8
433.1
437.5
259.3
263.5
267.8
272.0
276.3
280.5
284.8
289.0
293.3
297.5
301.8
306.0
310.3
314.5
318.8
323.0
327.3
331.5
335.8
340.0
344.3
348.5
352.8
357.0
361.3
365.5
369.8
374.0
378.3
382.5
386.8
391.0
395.3
399.5
403.8
408.0
412.3
416.5
420.8
425.0
251.6
255.8
259.9
264.0
268.1
272.3
276.4
280.5
284.6
288.8
292.9
297.0
301.1
305.3
309.4
313.5
317.6
321.8
325.9
330.0
334.1
338.3
342.4
346.5
350.6
354.8
358.9
363.0
367.1
371.3
375.4
379.5
383.6
387.8
391.9
396.0
400.1
404.3
408.4
412.5
244.0
248.0
252.0
256.0
260.0
264.0
268.0
272.0
276.0
280.0
284.0
288.0
292.0
296.0
300.0
304.0
308.0
312.0
316.0
320.0
324.0
328.0
332.0
336.0
340.0
344.0
348.0
352.0
356.0
360.0
364.0
368.0
372.0
376.0
380.0
384.0
388.0
392.0
396.0
400.0
236.4
240.3
244.1
248.0
251.9
255.8
259.6
263.5
267.4
271.3
275.1
279.0
282.9
286.8
290.6
294.5
298.4
302.3
306.1
310.0
313.9
317.8
321.6
325.5
329.4
333.3
337.1
341.0
344.9
348.8
352.6
356.5
360.4
364.3
368.1
372.0
375.9
379.8
383.6
387.5
228.8
232.5
236.3
240.0
243.8
247.5
251.3
255.0
258.8
262.5
266.3
270.0
273.8
277.5
281.3
285.0
288.8
292.5
296.3
300.0
303.8
307.5
311.3
315.0
318.8
322.5
326.3
330.0
333.8
337.5
341.3
345.0
348.8
352.5
356.3
360.0
363.8
367.5
371.3
375.0
221.1
224.8
228.4
232.0
235.6
239.3
242.9
246.5
250.1
253.8
257.4
261.0
264.6
268.3
271.9
275.5
279.1
282.8
286.4
290.0
293.6
297.3
300.9
304.5
308.1
311.8
315.4
319.0
322.6
326.3
329.9
333.5
337.1
340.8
344.4
348.0
351.6
355.3
358.9
362.5
213.5
217.0
220.5
224.0
227.5
231.0
234.5
238.0
241.5
245.0
248.5
252.0
255.5
259.0
262.5
266.0
269.5
273.0
276.5
280.0
283.5
287.0
290.5
294.0
297.5
301.0
304.5
308.0
311.5
315.0
318.5
322.0
325.5
329.0
332.5
336.0
339.5
343.0
346.5
350.0
205.9
209.3
212.6
216.0
219.4
222.8
226.1
229.5
232.9
236.3
239.6
243.0
246.4
249.8
253.1
256.5
259.9
263.3
266.6
270.0
273.4
276.8
280.1
283.5
286.9
290.3
293.6
297.0
300.4
303.8
307.1
310.5
313.9
317.3
320.6
324.0
327.4
330.8
334.1
337.5
198.3
201.5
204.8
208.0
211.3
214.5
217.8
221.0
224.3
227.5
230.8
234.0
237.3
240.5
243.8
247.0
250.3
253.5
256.8
260.0
263.3
266.5
269.8
273.0
276.3
279.5
282.8
286.0
289.3
292.5
295.8
299.0
302.3
305.5
308.8
312.0
315.3
318.5
321.8
325.0
62.5% 60.0% 57.5% 55.0% 52.50% 50% 47.50% 45% 42.50% 40% 37.50% 35% 32.50% 30% 27.50% 25% 22.50% 21%
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480
485
490
495
500
190.6
193.8
196.9
200.0
203.1
206.3
209.4
212.5
215.6
218.8
221.9
225.0
228.1
231.3
234.4
237.5
240.6
243.8
246.9
250.0
253.1
256.3
259.4
262.5
265.6
268.8
271.9
275.0
278.1
281.3
284.4
287.5
290.6
293.8
296.9
300.0
303.1
306.3
309.4
312.5
183.0
186.0
189.0
192.0
195.0
198.0
201.0
204.0
207.0
210.0
213.0
216.0
219.0
222.0
225.0
228.0
231.0
234.0
237.0
240.0
243.0
246.0
249.0
252.0
255.0
258.0
261.0
264.0
267.0
270.0
273.0
276.0
279.0
282.0
285.0
288.0
291.0
294.0
297.0
300.0
175.4
178.3
181.1
184.0
186.9
189.8
192.6
195.5
198.4
201.3
204.1
207.0
209.9
212.8
215.6
218.5
221.4
224.3
227.1
230.0
232.9
235.8
238.6
241.5
244.4
247.3
250.1
253.0
255.9
258.8
261.6
264.5
267.4
270.3
273.1
276.0
278.9
281.8
284.6
287.5
167.8
170.5
173.3
176.0
178.8
181.5
184.3
187.0
189.8
192.5
195.3
198.0
200.8
203.5
206.3
209.0
211.8
214.5
217.3
220.0
222.8
225.5
228.3
231.0
233.8
236.5
239.3
242.0
244.8
247.5
250.3
253.0
255.8
258.5
261.3
264.0
266.8
269.5
272.3
275.0
160.1
162.8
165.4
168.0
170.6
173.3
175.9
178.5
181.1
183.8
186.4
189.0
191.6
194.3
196.9
199.5
202.1
204.8
207.4
210.0
212.6
215.3
217.9
220.5
223.1
225.8
228.4
231.0
233.6
236.3
238.9
241.5
244.1
246.8
249.4
252.0
254.6
257.3
259.9
262.5
152.5
155.0
157.5
160.0
162.5
165.0
167.5
170.0
172.5
175.0
177.5
180.0
182.5
185.0
187.5
190.0
192.5
195.0
197.5
200.0
202.5
205.0
207.5
210.0
212.5
215.0
217.5
220.0
222.5
225.0
227.5
230.0
232.5
235.0
237.5
240.0
242.5
245.0
247.5
250.0
144.9
147.3
149.6
152.0
154.4
156.8
159.1
161.5
163.9
166.3
168.6
171.0
173.4
175.8
178.1
180.5
182.9
185.3
187.6
190.0
192.4
194.8
197.1
199.5
201.9
204.3
206.6
209.0
211.4
213.8
216.1
218.5
220.9
223.3
225.6
228.0
230.4
232.8
235.1
237.5
137.3
139.5
141.8
144.0
146.3
148.5
150.8
153.0
155.3
157.5
159.8
162.0
164.3
166.5
168.8
171.0
173.3
175.5
177.8
180.0
182.3
184.5
186.8
189.0
191.3
193.5
195.8
198.0
200.3
202.5
204.8
207.0
209.3
211.5
213.8
216.0
218.3
220.5
222.8
225.0
129.6
131.8
133.9
136.0
138.1
140.3
142.4
144.5
146.6
148.8
150.9
153.0
155.1
157.3
159.4
161.5
163.6
165.8
167.9
170.0
172.1
174.3
176.4
178.5
180.6
182.8
184.9
187.0
189.1
191.3
193.4
195.5
197.6
199.8
201.9
204.0
206.1
208.3
210.4
212.5
122.0
124.0
126.0
128.0
130.0
132.0
134.0
136.0
138.0
140.0
142.0
144.0
146.0
148.0
150.0
152.0
154.0
156.0
158.0
160.0
162.0
164.0
166.0
168.0
170.0
172.0
174.0
176.0
178.0
180.0
182.0
184.0
186.0
188.0
190.0
192.0
194.0
196.0
198.0
200.0
73
114.4
116.3
118.1
120.0
121.9
123.8
125.6
127.5
129.4
131.3
133.1
135.0
136.9
138.8
140.6
142.5
144.4
146.3
148.1
150.0
151.9
153.8
155.6
157.5
159.4
161.3
163.1
165.0
166.9
168.8
170.6
172.5
174.4
176.3
178.1
180.0
181.9
183.8
185.6
187.5
106.8
108.5
110.3
112.0
113.8
115.5
117.3
119.0
120.8
122.5
124.3
126.0
127.8
129.5
131.3
133.0
134.8
136.5
138.3
140.0
141.8
143.5
145.3
147.0
148.8
150.5
152.3
154.0
155.8
157.5
159.3
161.0
162.8
164.5
166.3
168.0
169.8
171.5
173.3
175.0
99.1
100.8
102.4
104.0
105.6
107.3
108.9
110.5
112.1
113.8
115.4
117.0
118.6
120.3
121.9
123.5
125.1
126.8
128.4
130.0
131.6
133.3
134.9
136.5
138.1
139.8
141.4
143.0
144.6
146.3
147.9
149.5
151.1
152.8
154.4
156.0
157.6
159.3
160.9
162.5
91.5
93.0
94.5
96.0
97.5
99.0
100.5
102.0
103.5
105.0
106.5
108.0
109.5
111.0
112.5
114.0
115.5
117.0
118.5
120.0
121.5
123.0
124.5
126.0
127.5
129.0
130.5
132.0
133.5
135.0
136.5
138.0
139.5
141.0
142.5
144.0
145.5
147.0
148.5
150.0
83.9
85.3
86.6
88.0
89.4
90.8
92.1
93.5
94.9
96.3
97.6
99.0
100.4
101.8
103.1
104.5
105.9
107.3
108.6
110.0
111.4
112.8
114.1
115.5
116.9
118.3
119.6
121.0
122.4
123.8
125.1
126.5
127.9
129.3
130.6
132.0
133.4
134.8
136.1
137.5
76.3
77.5
78.8
80.0
81.3
82.5
83.8
85.0
86.3
87.5
88.8
90.0
91.3
92.5
93.8
95.0
96.3
97.5
98.8
100.0
101.3
102.5
103.8
105.0
106.3
107.5
108.8
110.0
111.3
112.5
113.8
115.0
116.3
117.5
118.8
120.0
121.3
122.5
123.8
125.0
68.6
69.8
70.9
72.0
73.1
74.3
75.4
76.5
77.6
78.8
79.9
81.0
82.1
83.3
84.4
85.5
86.6
87.8
88.9
90.0
91.1
92.3
93.4
94.5
95.6
96.8
97.9
99.0
100.1
101.3
102.4
103.5
104.6
105.8
106.9
108.0
109.1
110.3
111.4
112.5
64.1
65.1
66.2
67.2
68.3
69.3
70.4
71.4
72.5
73.5
74.6
75.6
76.7
77.7
78.8
79.8
80.9
81.9
83.0
84.0
85.1
86.1
87.2
88.2
89.3
90.3
91.4
92.4
93.5
94.5
95.6
96.6
97.7
98.7
99.8
100.8
101.9
102.9
104.0
105.0
20% 19%
61.0
62.0
63.0
64.0
65.0
66.0
67.0
68.0
69.0
70.0
71.0
72.0
73.0
74.0
75.0
76.0
77.0
78.0
79.0
80.0
81.0
82.0
83.0
84.0
85.0
86.0
87.0
88.0
89.0
90.0
91.0
92.0
93.0
94.0
95.0
96.0
97.0
98.0
99.0
100.0
58.0
58.9
59.9
60.8
61.8
62.7
63.7
64.6
65.6
66.5
67.5
68.4
69.4
70.3
71.3
72.2
73.2
74.1
75.1
76.0
77.0
77.9
78.9
79.8
80.8
81.7
82.7
83.6
84.6
85.5
86.5
87.4
88.4
89.3
90.3
91.2
92.2
93.1
94.1
95.0
% 130.0% 127.5% 125.0% 122.5% 105.0% 102.5% 100.0% 97.5% 95.0% 92.5% 90.0% 87.5% 85.0% 82.5% 80.0% 77.5% 75.0% 72.5% 70.0% 67.5% 65.0%
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680
685
690
695
700
656.5
663.0
669.5
676.0
682.5
689.0
695.5
702.0
708.5
715.0
721.5
728.0
734.5
741.0
747.5
754.0
760.5
767.0
773.5
780.0
786.5
793.0
799.5
806.0
812.5
819.0
825.5
832.0
838.5
845.0
851.5
858.0
864.5
871.0
877.5
884.0
890.5
897.0
903.5
910.0
643.9
650.3
656.6
663.0
669.4
675.8
682.1
688.5
694.9
701.3
707.6
714.0
720.4
726.8
733.1
739.5
745.9
752.3
758.6
765.0
771.4
777.8
784.1
790.5
796.9
803.3
809.6
816.0
822.4
828.8
835.1
841.5
847.9
854.3
860.6
867.0
873.4
879.8
886.1
892.5
631.3
637.5
643.8
650.0
656.3
662.5
668.8
675.0
681.3
687.5
693.8
700.0
706.3
712.5
718.8
725.0
731.3
737.5
743.8
750.0
756.3
762.5
768.8
775.0
781.3
787.5
793.8
800.0
806.3
812.5
818.8
825.0
831.3
837.5
843.8
850.0
856.3
862.5
868.8
875.0
618.6
624.8
630.9
637.0
643.1
649.3
655.4
661.5
667.6
673.8
679.9
686.0
692.1
698.3
704.4
710.5
716.6
722.8
728.9
735.0
741.1
747.3
753.4
759.5
765.6
771.8
777.9
784.0
790.1
796.3
802.4
808.5
814.6
820.8
826.9
833.0
839.1
845.3
851.4
857.5
530.3
535.5
540.8
546.0
551.3
556.5
561.8
567.0
572.3
577.5
582.8
588.0
593.3
598.5
603.8
609.0
614.3
619.5
624.8
630.0
635.3
640.5
645.8
651.0
656.3
661.5
666.8
672.0
677.3
682.5
687.8
693.0
698.3
703.5
708.8
714.0
719.3
724.5
729.8
735.0
517.6
522.8
527.9
533.0
538.1
543.3
548.4
553.5
558.6
563.8
568.9
574.0
579.1
584.3
589.4
594.5
599.6
604.8
609.9
615.0
620.1
625.3
630.4
635.5
640.6
645.8
650.9
656.0
661.1
666.3
671.4
676.5
681.6
686.8
691.9
697.0
702.1
707.3
712.4
717.5
505.0
510.0
515.0
520.0
525.0
530.0
535.0
540.0
545.0
550.0
555.0
560.0
565.0
570.0
575.0
580.0
585.0
590.0
595.0
600.0
605.0
610.0
615.0
620.0
625.0
630.0
635.0
640.0
645.0
650.0
655.0
660.0
665.0
670.0
675.0
680.0
685.0
690.0
695.0
700.0
492.4
497.3
502.1
507.0
511.9
516.8
521.6
526.5
531.4
536.3
541.1
546.0
550.9
555.8
560.6
565.5
570.4
575.3
580.1
585.0
589.9
594.8
599.6
604.5
609.4
614.3
619.1
624.0
628.9
633.8
638.6
643.5
648.4
653.3
658.1
663.0
667.9
672.8
677.6
682.5
479.8
484.5
489.3
494.0
498.8
503.5
508.3
513.0
517.8
522.5
527.3
532.0
536.8
541.5
546.3
551.0
555.8
560.5
565.3
570.0
574.8
579.5
584.3
589.0
593.8
598.5
603.3
608.0
612.8
617.5
622.3
627.0
631.8
636.5
641.3
646.0
650.8
655.5
660.3
665.0
467.1
471.8
476.4
481.0
485.6
490.3
494.9
499.5
504.1
508.8
513.4
518.0
522.6
527.3
531.9
536.5
541.1
545.8
550.4
555.0
559.6
564.3
568.9
573.5
578.1
582.8
587.4
592.0
596.6
601.3
605.9
610.5
615.1
619.8
624.4
629.0
633.6
638.3
642.9
647.5
74
454.5
459.0
463.5
468.0
472.5
477.0
481.5
486.0
490.5
495.0
499.5
504.0
508.5
513.0
517.5
522.0
526.5
531.0
535.5
540.0
544.5
549.0
553.5
558.0
562.5
567.0
571.5
576.0
580.5
585.0
589.5
594.0
598.5
603.0
607.5
612.0
616.5
621.0
625.5
630.0
441.9
446.3
450.6
455.0
459.4
463.8
468.1
472.5
476.9
481.3
485.6
490.0
494.4
498.8
503.1
507.5
511.9
516.3
520.6
525.0
529.4
533.8
538.1
542.5
546.9
551.3
555.6
560.0
564.4
568.8
573.1
577.5
581.9
586.3
590.6
595.0
599.4
603.8
608.1
612.5
429.3
433.5
437.8
442.0
446.3
450.5
454.8
459.0
463.3
467.5
471.8
476.0
480.3
484.5
488.8
493.0
497.3
501.5
505.8
510.0
514.3
518.5
522.8
527.0
531.3
535.5
539.8
544.0
548.3
552.5
556.8
561.0
565.3
569.5
573.8
578.0
582.3
586.5
590.8
595.0
416.6
420.8
424.9
429.0
433.1
437.3
441.4
445.5
449.6
453.8
457.9
462.0
466.1
470.3
474.4
478.5
482.6
486.8
490.9
495.0
499.1
503.3
507.4
511.5
515.6
519.8
523.9
528.0
532.1
536.3
540.4
544.5
548.6
552.8
556.9
561.0
565.1
569.3
573.4
577.5
404.0
408.0
412.0
416.0
420.0
424.0
428.0
432.0
436.0
440.0
444.0
448.0
452.0
456.0
460.0
464.0
468.0
472.0
476.0
480.0
484.0
488.0
492.0
496.0
500.0
504.0
508.0
512.0
516.0
520.0
524.0
528.0
532.0
536.0
540.0
544.0
548.0
552.0
556.0
560.0
391.4
395.3
399.1
403.0
406.9
410.8
414.6
418.5
422.4
426.3
430.1
434.0
437.9
441.8
445.6
449.5
453.4
457.3
461.1
465.0
468.9
472.8
476.6
480.5
484.4
488.3
492.1
496.0
499.9
503.8
507.6
511.5
515.4
519.3
523.1
527.0
530.9
534.8
538.6
542.5
378.8
382.5
386.3
390.0
393.8
397.5
401.3
405.0
408.8
412.5
416.3
420.0
423.8
427.5
431.3
435.0
438.8
442.5
446.3
450.0
453.8
457.5
461.3
465.0
468.8
472.5
476.3
480.0
483.8
487.5
491.3
495.0
498.8
502.5
506.3
510.0
513.8
517.5
521.3
525.0
366.1
369.8
373.4
377.0
380.6
384.3
387.9
391.5
395.1
398.8
402.4
406.0
409.6
413.3
416.9
420.5
424.1
427.8
431.4
435.0
438.6
442.3
445.9
449.5
453.1
456.8
460.4
464.0
467.6
471.3
474.9
478.5
482.1
485.8
489.4
493.0
496.6
500.3
503.9
507.5
353.5
357.0
360.5
364.0
367.5
371.0
374.5
378.0
381.5
385.0
388.5
392.0
395.5
399.0
402.5
406.0
409.5
413.0
416.5
420.0
423.5
427.0
430.5
434.0
437.5
441.0
444.5
448.0
451.5
455.0
458.5
462.0
465.5
469.0
472.5
476.0
479.5
483.0
486.5
490.0
340.9
344.3
347.6
351.0
354.4
357.8
361.1
364.5
367.9
371.3
374.6
378.0
381.4
384.8
388.1
391.5
394.9
398.3
401.6
405.0
408.4
411.8
415.1
418.5
421.9
425.3
428.6
432.0
435.4
438.8
442.1
445.5
448.9
452.3
455.6
459.0
462.4
465.8
469.1
472.5
328.3
331.5
334.8
338.0
341.3
344.5
347.8
351.0
354.3
357.5
360.8
364.0
367.3
370.5
373.8
377.0
380.3
383.5
386.8
390.0
393.3
396.5
399.8
403.0
406.3
409.5
412.8
416.0
419.3
422.5
425.8
429.0
432.3
435.5
438.8
442.0
445.3
448.5
451.8
455.0
% 62.5% 60.0% 57.5% 55.0% 52.50% 50% 47.50% 45% 42.50% 40% 37.50% 35% 32.50% 30% 27.50% 25% 22.50% 21%
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680
685
690
695
700
315.6
318.8
321.9
325.0
328.1
331.3
334.4
337.5
340.6
343.8
346.9
350.0
353.1
356.3
359.4
362.5
365.6
368.8
371.9
375.0
378.1
381.3
384.4
387.5
390.6
393.8
396.9
400.0
403.1
406.3
409.4
412.5
415.6
418.8
421.9
425.0
428.1
431.3
434.4
437.5
303.0
306.0
309.0
312.0
315.0
318.0
321.0
324.0
327.0
330.0
333.0
336.0
339.0
342.0
345.0
348.0
351.0
354.0
357.0
360.0
363.0
366.0
369.0
372.0
375.0
378.0
381.0
384.0
387.0
390.0
393.0
396.0
399.0
402.0
405.0
408.0
411.0
414.0
417.0
420.0
290.4
293.3
296.1
299.0
301.9
304.8
307.6
310.5
313.4
316.3
319.1
322.0
324.9
327.8
330.6
333.5
336.4
339.3
342.1
345.0
347.9
350.8
353.6
356.5
359.4
362.3
365.1
368.0
370.9
373.8
376.6
379.5
382.4
385.3
388.1
391.0
393.9
396.8
399.6
402.5
277.8
280.5
283.3
286.0
288.8
291.5
294.3
297.0
299.8
302.5
305.3
308.0
310.8
313.5
316.3
319.0
321.8
324.5
327.3
330.0
332.8
335.5
338.3
341.0
343.8
346.5
349.3
352.0
354.8
357.5
360.3
363.0
365.8
368.5
371.3
374.0
376.8
379.5
382.3
385.0
265.1
267.8
270.4
273.0
275.6
278.3
280.9
283.5
286.1
288.8
291.4
294.0
296.6
299.3
301.9
304.5
307.1
309.8
312.4
315.0
317.6
320.3
322.9
325.5
328.1
330.8
333.4
336.0
338.6
341.3
343.9
346.5
349.1
351.8
354.4
357.0
359.6
362.3
364.9
367.5
252.5
255.0
257.5
260.0
262.5
265.0
267.5
270.0
272.5
275.0
277.5
280.0
282.5
285.0
287.5
290.0
292.5
295.0
297.5
300.0
302.5
305.0
307.5
310.0
312.5
315.0
317.5
320.0
322.5
325.0
327.5
330.0
332.5
335.0
337.5
340.0
342.5
345.0
347.5
350.0
239.9
242.3
244.6
247.0
249.4
251.8
254.1
256.5
258.9
261.3
263.6
266.0
268.4
270.8
273.1
275.5
277.9
280.3
282.6
285.0
287.4
289.8
292.1
294.5
296.9
299.3
301.6
304.0
306.4
308.8
311.1
313.5
315.9
318.3
320.6
323.0
325.4
327.8
330.1
332.5
227.3
229.5
231.8
234.0
236.3
238.5
240.8
243.0
245.3
247.5
249.8
252.0
254.3
256.5
258.8
261.0
263.3
265.5
267.8
270.0
272.3
274.5
276.8
279.0
281.3
283.5
285.8
288.0
290.3
292.5
294.8
297.0
299.3
301.5
303.8
306.0
308.3
310.5
312.8
315.0
214.6
216.8
218.9
221.0
223.1
225.3
227.4
229.5
231.6
233.8
235.9
238.0
240.1
242.3
244.4
246.5
248.6
250.8
252.9
255.0
257.1
259.3
261.4
263.5
265.6
267.8
269.9
272.0
274.1
276.3
278.4
280.5
282.6
284.8
286.9
289.0
291.1
293.3
295.4
297.5
202.0
204.0
206.0
208.0
210.0
212.0
214.0
216.0
218.0
220.0
222.0
224.0
226.0
228.0
230.0
232.0
234.0
236.0
238.0
240.0
242.0
244.0
246.0
248.0
250.0
252.0
254.0
256.0
258.0
260.0
262.0
264.0
266.0
268.0
270.0
272.0
274.0
276.0
278.0
280.0
75
189.4
191.3
193.1
195.0
196.9
198.8
200.6
202.5
204.4
206.3
208.1
210.0
211.9
213.8
215.6
217.5
219.4
221.3
223.1
225.0
226.9
228.8
230.6
232.5
234.4
236.3
238.1
240.0
241.9
243.8
245.6
247.5
249.4
251.3
253.1
255.0
256.9
258.8
260.6
262.5
176.8
178.5
180.3
182.0
183.8
185.5
187.3
189.0
190.8
192.5
194.3
196.0
197.8
199.5
201.3
203.0
204.8
206.5
208.3
210.0
211.8
213.5
215.3
217.0
218.8
220.5
222.3
224.0
225.8
227.5
229.3
231.0
232.8
234.5
236.3
238.0
239.8
241.5
243.3
245.0
164.1
165.8
167.4
169.0
170.6
172.3
173.9
175.5
177.1
178.8
180.4
182.0
183.6
185.3
186.9
188.5
190.1
191.8
193.4
195.0
196.6
198.3
199.9
201.5
203.1
204.8
206.4
208.0
209.6
211.3
212.9
214.5
216.1
217.8
219.4
221.0
222.6
224.3
225.9
227.5
151.5
153.0
154.5
156.0
157.5
159.0
160.5
162.0
163.5
165.0
166.5
168.0
169.5
171.0
172.5
174.0
175.5
177.0
178.5
180.0
181.5
183.0
184.5
186.0
187.5
189.0
190.5
192.0
193.5
195.0
196.5
198.0
199.5
201.0
202.5
204.0
205.5
207.0
208.5
210.0
138.9
140.3
141.6
143.0
144.4
145.8
147.1
148.5
149.9
151.3
152.6
154.0
155.4
156.8
158.1
159.5
160.9
162.3
163.6
165.0
166.4
167.8
169.1
170.5
171.9
173.3
174.6
176.0
177.4
178.8
180.1
181.5
182.9
184.3
185.6
187.0
188.4
189.8
191.1
192.5
126.3
127.5
128.8
130.0
131.3
132.5
133.8
135.0
136.3
137.5
138.8
140.0
141.3
142.5
143.8
145.0
146.3
147.5
148.8
150.0
151.3
152.5
153.8
155.0
156.3
157.5
158.8
160.0
161.3
162.5
163.8
165.0
166.3
167.5
168.8
170.0
171.3
172.5
173.8
175.0
113.6
114.8
115.9
117.0
118.1
119.3
120.4
121.5
122.6
123.8
124.9
126.0
127.1
128.3
129.4
130.5
131.6
132.8
133.9
135.0
136.1
137.3
138.4
139.5
140.6
141.8
142.9
144.0
145.1
146.3
147.4
148.5
149.6
150.8
151.9
153.0
154.1
155.3
156.4
157.5
106.1
107.1
108.2
109.2
110.3
111.3
112.4
113.4
114.5
115.5
116.6
117.6
118.7
119.7
120.8
121.8
122.9
123.9
125.0
126.0
127.1
128.1
129.2
130.2
131.3
132.3
133.4
134.4
135.5
136.5
137.6
138.6
139.7
140.7
141.8
142.8
143.9
144.9
146.0
147.0
20%
19%
101.0
102.0
103.0
104.0
105.0
106.0
107.0
108.0
109.0
110.0
111.0
112.0
113.0
114.0
115.0
116.0
117.0
118.0
119.0
120.0
121.0
122.0
123.0
124.0
125.0
126.0
127.0
128.0
129.0
130.0
131.0
132.0
133.0
134.0
135.0
136.0
137.0
138.0
139.0
140.0
96.0
96.9
97.9
98.8
99.8
100.7
101.7
102.6
103.6
104.5
105.5
106.4
107.4
108.3
109.3
110.2
111.2
112.1
113.1
114.0
115.0
115.9
116.9
117.8
118.8
119.7
120.7
121.6
122.6
123.5
124.5
125.4
126.4
127.3
128.3
129.2
130.2
131.1
132.1
133.0
% 130.0% 127.5% 125.0% 122.5% 105.0% 102.5% 100.0% 97.5% 95.0% 92.5% 90.0% 87.5% 85.0% 82.5% 80.0% 77.5% 75.0% 72.5% 70.0% 67.5% 65.0%
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
780
785
790
795
800
805
810
815
820
825
830
835
840
845
850
855
860
865
870
875
880
885
890
895
900
916.5
923.0
929.5
936.0
942.5
949.0
955.5
962.0
968.5
975.0
981.5
988.0
994.5
1001.0
1007.5
1014.0
1020.5
1027.0
1033.5
1040.0
1046.5
1053.0
1059.5
1066.0
1072.5
1079.0
1085.5
1092.0
1098.5
1105.0
1111.5
1118.0
1124.5
1131.0
1137.5
1144.0
1150.5
1157.0
1163.5
1170.0
898.9
905.3
911.6
918.0
924.4
930.8
937.1
943.5
949.9
956.3
962.6
969.0
975.4
981.8
988.1
994.5
1000.9
1007.3
1013.6
1020.0
1026.4
1032.8
1039.1
1045.5
1051.9
1058.3
1064.6
1071.0
1077.4
1083.8
1090.1
1096.5
1102.9
1109.3
1115.6
1122.0
1128.4
1134.8
1141.1
1147.5
881.3
887.5
893.8
900.0
906.3
912.5
918.8
925.0
931.3
937.5
943.8
950.0
956.3
962.5
968.8
975.0
981.3
987.5
993.8
1000.0
1006.3
1012.5
1018.8
1025.0
1031.3
1037.5
1043.8
1050.0
1056.3
1062.5
1068.8
1075.0
1081.3
1087.5
1093.8
1100.0
1106.3
1112.5
1118.8
1125.0
863.6
869.8
875.9
882.0
888.1
894.3
900.4
906.5
912.6
918.8
924.9
931.0
937.1
943.3
949.4
955.5
961.6
967.8
973.9
980.0
986.1
992.3
998.4
1004.5
1010.6
1016.8
1022.9
1029.0
1035.1
1041.3
1047.4
1053.5
1059.6
1065.8
1071.9
1078.0
1084.1
1090.3
1096.4
1102.5
740.3
745.5
750.8
756.0
761.3
766.5
771.8
777.0
782.3
787.5
792.8
798.0
803.3
808.5
813.8
819.0
824.3
829.5
834.8
840.0
845.3
850.5
855.8
861.0
866.3
871.5
876.8
882.0
887.3
892.5
897.8
903.0
908.3
913.5
918.8
924.0
929.3
934.5
939.8
945.0
722.6
727.8
732.9
738.0
743.1
748.3
753.4
758.5
763.6
768.8
773.9
779.0
784.1
789.3
794.4
799.5
804.6
809.8
814.9
820.0
825.1
830.3
835.4
840.5
845.6
850.8
855.9
861.0
866.1
871.3
876.4
881.5
886.6
891.8
896.9
902.0
907.1
912.3
917.4
922.5
705.0
710.0
715.0
720.0
725.0
730.0
735.0
740.0
745.0
750.0
755.0
760.0
765.0
770.0
775.0
780.0
785.0
790.0
795.0
800.0
805.0
810.0
815.0
820.0
825.0
830.0
835.0
840.0
845.0
850.0
855.0
860.0
865.0
870.0
875.0
880.0
885.0
890.0
895.0
900.0
687.4
692.3
697.1
702.0
706.9
711.8
716.6
721.5
726.4
731.3
736.1
741.0
745.9
750.8
755.6
760.5
765.4
770.3
775.1
780.0
784.9
789.8
794.6
799.5
804.4
809.3
814.1
819.0
823.9
828.8
833.6
838.5
843.4
848.3
853.1
858.0
862.9
867.8
872.6
877.5
669.8
674.5
679.3
684.0
688.8
693.5
698.3
703.0
707.8
712.5
717.3
722.0
726.8
731.5
736.3
741.0
745.8
750.5
755.3
760.0
764.8
769.5
774.3
779.0
783.8
788.5
793.3
798.0
802.8
807.5
812.3
817.0
821.8
826.5
831.3
836.0
840.8
845.5
850.3
855.0
652.1
656.8
661.4
666.0
670.6
675.3
679.9
684.5
689.1
693.8
698.4
703.0
707.6
712.3
716.9
721.5
726.1
730.8
735.4
740.0
744.6
749.3
753.9
758.5
763.1
767.8
772.4
777.0
781.6
786.3
790.9
795.5
800.1
804.8
809.4
814.0
818.6
823.3
827.9
832.5
76
634.5
639.0
643.5
648.0
652.5
657.0
661.5
666.0
670.5
675.0
679.5
684.0
688.5
693.0
697.5
702.0
706.5
711.0
715.5
720.0
724.5
729.0
733.5
738.0
742.5
747.0
751.5
756.0
760.5
765.0
769.5
774.0
778.5
783.0
787.5
792.0
796.5
801.0
805.5
810.0
616.9
621.3
625.6
630.0
634.4
638.8
643.1
647.5
651.9
656.3
660.6
665.0
669.4
673.8
678.1
682.5
686.9
691.3
695.6
700.0
704.4
708.8
713.1
717.5
721.9
726.3
730.6
735.0
739.4
743.8
748.1
752.5
756.9
761.3
765.6
770.0
774.4
778.8
783.1
787.5
599.3
603.5
607.8
612.0
616.3
620.5
624.8
629.0
633.3
637.5
641.8
646.0
650.3
654.5
658.8
663.0
667.3
671.5
675.8
680.0
684.3
688.5
692.8
697.0
701.3
705.5
709.8
714.0
718.3
722.5
726.8
731.0
735.3
739.5
743.8
748.0
752.3
756.5
760.8
765.0
581.6
585.8
589.9
594.0
598.1
602.3
606.4
610.5
614.6
618.8
622.9
627.0
631.1
635.3
639.4
643.5
647.6
651.8
655.9
660.0
664.1
668.3
672.4
676.5
680.6
684.8
688.9
693.0
697.1
701.3
705.4
709.5
713.6
717.8
721.9
726.0
730.1
734.3
738.4
742.5
564.0
568.0
572.0
576.0
580.0
584.0
588.0
592.0
596.0
600.0
604.0
608.0
612.0
616.0
620.0
624.0
628.0
632.0
636.0
640.0
644.0
648.0
652.0
656.0
660.0
664.0
668.0
672.0
676.0
680.0
684.0
688.0
692.0
696.0
700.0
704.0
708.0
712.0
716.0
720.0
546.4
550.3
554.1
558.0
561.9
565.8
569.6
573.5
577.4
581.3
585.1
589.0
592.9
596.8
600.6
604.5
608.4
612.3
616.1
620.0
623.9
627.8
631.6
635.5
639.4
643.3
647.1
651.0
654.9
658.8
662.6
666.5
670.4
674.3
678.1
682.0
685.9
689.8
693.6
697.5
528.8
532.5
536.3
540.0
543.8
547.5
551.3
555.0
558.8
562.5
566.3
570.0
573.8
577.5
581.3
585.0
588.8
592.5
596.3
600.0
603.8
607.5
611.3
615.0
618.8
622.5
626.3
630.0
633.8
637.5
641.3
645.0
648.8
652.5
656.3
660.0
663.8
667.5
671.3
675.0
511.1
514.8
518.4
522.0
525.6
529.3
532.9
536.5
540.1
543.8
547.4
551.0
554.6
558.3
561.9
565.5
569.1
572.8
576.4
580.0
583.6
587.3
590.9
594.5
598.1
601.8
605.4
609.0
612.6
616.3
619.9
623.5
627.1
630.8
634.4
638.0
641.6
645.3
648.9
652.5
493.5
497.0
500.5
504.0
507.5
511.0
514.5
518.0
521.5
525.0
528.5
532.0
535.5
539.0
542.5
546.0
549.5
553.0
556.5
560.0
563.5
567.0
570.5
574.0
577.5
581.0
584.5
588.0
591.5
595.0
598.5
602.0
605.5
609.0
612.5
616.0
619.5
623.0
626.5
630.0
475.9
479.3
482.6
486.0
489.4
492.8
496.1
499.5
502.9
506.3
509.6
513.0
516.4
519.8
523.1
526.5
529.9
533.3
536.6
540.0
543.4
546.8
550.1
553.5
556.9
560.3
563.6
567.0
570.4
573.8
577.1
580.5
583.9
587.3
590.6
594.0
597.4
600.8
604.1
607.5
458.3
461.5
464.8
468.0
471.3
474.5
477.8
481.0
484.3
487.5
490.8
494.0
497.3
500.5
503.8
507.0
510.3
513.5
516.8
520.0
523.3
526.5
529.8
533.0
536.3
539.5
542.8
546.0
549.3
552.5
555.8
559.0
562.3
565.5
568.8
572.0
575.3
578.5
581.8
585.0
% 62.5% 60.0% 57.5% 55.0% 52.50% 50% 47.50% 45% 42.50% 40% 37.50% 35% 32.50% 30% 27.50% 25% 22.50% 21%
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
780
785
790
795
800
805
810
815
820
825
830
835
840
845
850
855
860
865
870
875
880
885
890
895
900
440.6
443.8
446.9
450.0
453.1
456.3
459.4
462.5
465.6
468.8
471.9
475.0
478.1
481.3
484.4
487.5
490.6
493.8
496.9
500.0
503.1
506.3
509.4
512.5
515.6
518.8
521.9
525.0
528.1
531.3
534.4
537.5
540.6
543.8
546.9
550.0
553.1
556.3
559.4
562.5
423.0
426.0
429.0
432.0
435.0
438.0
441.0
444.0
447.0
450.0
453.0
456.0
459.0
462.0
465.0
468.0
471.0
474.0
477.0
480.0
483.0
486.0
489.0
492.0
495.0
498.0
501.0
504.0
507.0
510.0
513.0
516.0
519.0
522.0
525.0
528.0
531.0
534.0
537.0
540.0
405.4
408.3
411.1
414.0
416.9
419.8
422.6
425.5
428.4
431.3
434.1
437.0
439.9
442.8
445.6
448.5
451.4
454.3
457.1
460.0
462.9
465.8
468.6
471.5
474.4
477.3
480.1
483.0
485.9
488.8
491.6
494.5
497.4
500.3
503.1
506.0
508.9
511.8
514.6
517.5
387.8
390.5
393.3
396.0
398.8
401.5
404.3
407.0
409.8
412.5
415.3
418.0
420.8
423.5
426.3
429.0
431.8
434.5
437.3
440.0
442.8
445.5
448.3
451.0
453.8
456.5
459.3
462.0
464.8
467.5
470.3
473.0
475.8
478.5
481.3
484.0
486.8
489.5
492.3
495.0
370.1
372.8
375.4
378.0
380.6
383.3
385.9
388.5
391.1
393.8
396.4
399.0
401.6
404.3
406.9
409.5
412.1
414.8
417.4
420.0
422.6
425.3
427.9
430.5
433.1
435.8
438.4
441.0
443.6
446.3
448.9
451.5
454.1
456.8
459.4
462.0
464.6
467.3
469.9
472.5
352.5
355.0
357.5
360.0
362.5
365.0
367.5
370.0
372.5
375.0
377.5
380.0
382.5
385.0
387.5
390.0
392.5
395.0
397.5
400.0
402.5
405.0
407.5
410.0
412.5
415.0
417.5
420.0
422.5
425.0
427.5
430.0
432.5
435.0
437.5
440.0
442.5
445.0
447.5
450.0
334.9
337.3
339.6
342.0
344.4
346.8
349.1
351.5
353.9
356.3
358.6
361.0
363.4
365.8
368.1
370.5
372.9
375.3
377.6
380.0
382.4
384.8
387.1
389.5
391.9
394.3
396.6
399.0
401.4
403.8
406.1
408.5
410.9
413.3
415.6
418.0
420.4
422.8
425.1
427.5
317.3
319.5
321.8
324.0
326.3
328.5
330.8
333.0
335.3
337.5
339.8
342.0
344.3
346.5
348.8
351.0
353.3
355.5
357.8
360.0
362.3
364.5
366.8
369.0
371.3
373.5
375.8
378.0
380.3
382.5
384.8
387.0
389.3
391.5
393.8
396.0
398.3
400.5
402.8
405.0
299.6
301.8
303.9
306.0
308.1
310.3
312.4
314.5
316.6
318.8
320.9
323.0
325.1
327.3
329.4
331.5
333.6
335.8
337.9
340.0
342.1
344.3
346.4
348.5
350.6
352.8
354.9
357.0
359.1
361.3
363.4
365.5
367.6
369.8
371.9
374.0
376.1
378.3
380.4
382.5
282.0
284.0
286.0
288.0
290.0
292.0
294.0
296.0
298.0
300.0
302.0
304.0
306.0
308.0
310.0
312.0
314.0
316.0
318.0
320.0
322.0
324.0
326.0
328.0
330.0
332.0
334.0
336.0
338.0
340.0
342.0
344.0
346.0
348.0
350.0
352.0
354.0
356.0
358.0
360.0
77
264.4
266.3
268.1
270.0
271.9
273.8
275.6
277.5
279.4
281.3
283.1
285.0
286.9
288.8
290.6
292.5
294.4
296.3
298.1
300.0
301.9
303.8
305.6
307.5
309.4
311.3
313.1
315.0
316.9
318.8
320.6
322.5
324.4
326.3
328.1
330.0
331.9
333.8
335.6
337.5
246.8
248.5
250.3
252.0
253.8
255.5
257.3
259.0
260.8
262.5
264.3
266.0
267.8
269.5
271.3
273.0
274.8
276.5
278.3
280.0
281.8
283.5
285.3
287.0
288.8
290.5
292.3
294.0
295.8
297.5
299.3
301.0
302.8
304.5
306.3
308.0
309.8
311.5
313.3
315.0
229.1
230.8
232.4
234.0
235.6
237.3
238.9
240.5
242.1
243.8
245.4
247.0
248.6
250.3
251.9
253.5
255.1
256.8
258.4
260.0
261.6
263.3
264.9
266.5
268.1
269.8
271.4
273.0
274.6
276.3
277.9
279.5
281.1
282.8
284.4
286.0
287.6
289.3
290.9
292.5
211.5
213.0
214.5
216.0
217.5
219.0
220.5
222.0
223.5
225.0
226.5
228.0
229.5
231.0
232.5
234.0
235.5
237.0
238.5
240.0
241.5
243.0
244.5
246.0
247.5
249.0
250.5
252.0
253.5
255.0
256.5
258.0
259.5
261.0
262.5
264.0
265.5
267.0
268.5
270.0
193.9
195.3
196.6
198.0
199.4
200.8
202.1
203.5
204.9
206.3
207.6
209.0
210.4
211.8
213.1
214.5
215.9
217.3
218.6
220.0
221.4
222.8
224.1
225.5
226.9
228.3
229.6
231.0
232.4
233.8
235.1
236.5
237.9
239.3
240.6
242.0
243.4
244.8
246.1
247.5
176.3
177.5
178.8
180.0
181.3
182.5
183.8
185.0
186.3
187.5
188.8
190.0
191.3
192.5
193.8
195.0
196.3
197.5
198.8
200.0
201.3
202.5
203.8
205.0
206.3
207.5
208.8
210.0
211.3
212.5
213.8
215.0
216.3
217.5
218.8
220.0
221.3
222.5
223.8
225.0
158.6
159.8
160.9
162.0
163.1
164.3
165.4
166.5
167.6
168.8
169.9
171.0
172.1
173.3
174.4
175.5
176.6
177.8
178.9
180.0
181.1
182.3
183.4
184.5
185.6
186.8
187.9
189.0
190.1
191.3
192.4
193.5
194.6
195.8
196.9
198.0
199.1
200.3
201.4
202.5
148.1
149.1
150.2
151.2
152.3
153.3
154.4
155.4
156.5
157.5
158.6
159.6
160.7
161.7
162.8
163.8
164.9
165.9
167.0
168.0
169.1
170.1
171.2
172.2
173.3
174.3
175.4
176.4
177.5
178.5
179.6
180.6
181.7
182.7
183.8
184.8
185.9
186.9
188.0
189.0
20%
19%
141.0
142.0
143.0
144.0
145.0
146.0
147.0
148.0
149.0
150.0
151.0
152.0
153.0
154.0
155.0
156.0
157.0
158.0
159.0
160.0
161.0
162.0
163.0
164.0
165.0
166.0
167.0
168.0
169.0
170.0
171.0
172.0
173.0
174.0
175.0
176.0
177.0
178.0
179.0
180.0
134.0
134.9
135.9
136.8
137.8
138.7
139.7
140.6
141.6
142.5
143.5
144.4
145.4
146.3
147.3
148.2
149.2
150.1
151.1
152.0
153.0
153.9
154.9
155.8
156.8
157.7
158.7
159.6
160.6
161.5
162.5
163.4
164.4
165.3
166.3
167.2
168.2
169.1
170.1
171.0
78

Schwab Bench Ebook FINAL Rev PDF

Uploaded by

Copyright:

Available Formats

Schwab Bench Ebook FINAL Rev PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Schwab Bench Ebook FINAL Rev PDF

Uploaded by

Copyright:

Available Formats

What is the structure and organization of the 12 week program?

What is the structure and organization of the 12 week program?

What are the different phases/weeks of the program?

What are the different phases/weeks of the program?

Table of Contents

Heres a list of my records:

6/1/98 AAU Junior American Bench Press of 362lbs in 165lb class

Dynamic Effort Squat

Dynamic Effort Squat

Raw Squats with

Shoulder (deltoid) specific warm up

Rotator cuff specific warm up

How to set up on the bench properly

How to properly set a bench shirt

The 12 Week Plan

Week 12: Assistance day

Week 11: Assistance day

Week 10: Assistance day

Week 9: Assistance day

Week 8: Assistance day

4,3,2 Max effort day:

Week 7: Assistance day

Week 6: Assistance day

Repetition day for the raw bench routine:

Week 5: Assistance day

Week 4: Assistance day

Week 3: Assistance day

Week 2: Assistance day

Week 1: Assistance day

About the Author

FAQs (from EliteFTS.com)

Week 9- 2 board triples

Appendix A: 4, 3, 2 Board Program Workout Log

Goal Max Weight

Raw Asst. Day

Raw Asst. Day

Raw Asst. Day

Appendix A: 4,3,2 Board Program

Raw Asst. Day

Raw Asst. Day

Raw Asst. Day

Appendix A: 4,3,2 Board Program

Raw Asst. Day

Raw Asst. Day

Raw Asst. Day

Appendix A: 4,3,2 Board Program

Appendix B: 3, 2, 1 Board Program Workout Log

Appendix B: 3,2,1 Board Program

Raw Asst. Day

Raw Asst. Day

Raw Asst. Day

Appendix B: 3,2,1 Board Program

Raw Asst. Day

Raw Asst. Day

Raw Asst. Day

Appendix B: 3,2,1 Board Program

Raw Asst. Day

Raw Asst. Day

Appendix C: Raw Board Program