(03/06/14) BenchWendler Phase 2 Bench Press - 90% of 1RM is baseline70% x3 reps80% x3 reps90% x3+ rounds (for quality) of: 30 sec. Split jumps (scale would be lunges/walking lunges) 30 sec. Rest 30 sec. Strict pull-ups 30 sec. Rest30 sec. HSPU 30 sec. Rest**Scale rounds as needed for fitness level/experience Posted on March 6, 2014 by Krista Lopez.