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A sample training program of the Polish, World, and European champion in the bench press (M.W.).
| Order | Number of sets | %1RM | Number of repetitions | Mechanical compression |
| 1 | 2 | 80% | 4 | NO |
| 2 | 1 | 85% | 3 | NO |
| 3 | 3 | 90% | 3 | NO |
| 4 | 2 | 95% | 2 | YES |
| 5 | 1 | 100% | 2 | YES |
| 6 | 1 | 105% | 1 | YES |
| 7 | 2 | 85% | 3 | NO |
