Robot | Path | Permission |
GoogleBot | / | ✔ |
BingBot | / | ✔ |
BaiduSpider | / | ✔ |
YandexBot | / | ✔ |
Title | 12 Week Bench |
Description | 12 Week Bench Program Brad Gillingham inspired, program courtesy of Maryland Powerlifting One Rep Max: Calculate Heavy Day: After warm up sets, do the hea |
Keywords | N/A |
WebSite | benchprogram.com |
Host IP | 66.96.149.1 |
Location | United States |
Site | Rank |
US$557,528
Last updated: 2022-07-02 17:44:01
benchprogram.com has Semrush global rank of 18,984,369. benchprogram.com has an estimated worth of US$ 557,528, based on its estimated Ads revenue. benchprogram.com receives approximately 64,331 unique visitors each day. Its web server is located in United States, with IP address 66.96.149.1. According to SiteAdvisor, benchprogram.com is safe to visit. |
Purchase/Sale Value | US$557,528 |
Daily Ads Revenue | US$515 |
Monthly Ads Revenue | US$15,440 |
Yearly Ads Revenue | US$185,271 |
Daily Unique Visitors | 4,289 |
Note: All traffic and earnings values are estimates. |
Host | Type | TTL | Data |
benchprogram.com. | A | 3599 | IP: 66.96.149.1 |
benchprogram.com. | NS | 3600 | NS Record: ns2.domain.com. |
benchprogram.com. | NS | 3600 | NS Record: ns1.domain.com. |
benchprogram.com. | TXT | 3600 | TXT Record: v=spf1 include:mailgun.org ~all |
benchprogram.com. | TXT | 3600 | TXT Record: k=rsa |
benchprogram.com. | TXT | 3600 | TXT Record: p=MIGfMA0GCSqGSIb3DQEBAQUAA4GNADCBiQKBgQC6f07ULkjYwNOVyPZFNs6AlrsKKmu5h XLg32qy2gZHvYr DlgCivXhZy26HFaTvo9Uu3qv2 j6hbvXHFpE0ive9leiHr/inXdezUOW YXOeaeUwu9rZBRw5TpiDB6vy5T1YfOKGMMNqiRkA9tyi8C4D aNEDZn5WKtNFz9 CveQIDAQAB |
12 Week Bench Program Brad Gillingham inspired, program courtesy of Maryland Powerlifting One Rep Max: Calculate Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. Heavy Day Single Weight Percent Working Sets Weight Percent Week 1 1 90.0% 3×5 80.0% Week 2 1 92.5% 5×3 82.5% Week 3 1 95.0% 5×3 85.0% Week 4 1 97.5% 5×3 87.5% Week 5 1 92.5% 3×5 82.5% Week 6 1 95.0% 5×3 85.0% Week 7 1 97.5% 5×3 87.5% Week 8 1 100% 5×3 90.0% Week 9 1 95.0% 3×5 82.5% Week 10 1 97.5% 5×3 85.0% Week 11 1 100.0% 5×3 87.5% Week 12 1 102.5% 5×3 90.0% Light Day : After warm up, follow the working sets for the day. Light Day Working Sets Weight Percent Week 1 2×8 65.0% Week 2 8×3 60.0% Week 3 2×8 67.5% Week 4 8×3 60.0% Week 5 2×8 70.0% Week 6 8×3 60.0% Week 7 2×8 72.5% Week 8 8×3 60.0% Week 9 2×8 75.0% Week 10 8×3 60.0% Week 11 2×8 77.5% Week 12 8×3 |
HTTP/1.1 200 OK Date: Thu, 28 Oct 2021 00:12:10 GMT Content-Type: text/html Content-Length: 12688 Connection: keep-alive Server: Apache/2 Last-Modified: Mon, 15 Jun 2015 21:58:20 GMT Accept-Ranges: bytes Cache-Control: max-age=3600 Etag: "3190-518958e508a66" Expires: Thu, 28 Oct 2021 01:12:10 GMT Age: 1 |
Domain Name: BENCHPROGRAM.COM Registry Domain ID: 1939062198_DOMAIN_COM-VRSN Registrar WHOIS Server: whois.domain.com Registrar URL: http://www.domain.com Updated Date: 2021-05-31T13:56:12Z Creation Date: 2015-06-15T19:50:09Z Registry Expiry Date: 2022-06-15T19:50:09Z Registrar: Domain.com, LLC Registrar IANA ID: 886 Registrar Abuse Contact Email: compliance@domain-inc.net Registrar Abuse Contact Phone: 602-226-2389 Domain Status: ok https://icann.org/epp#ok Name Server: NS1.DOMAIN.COM Name Server: NS2.DOMAIN.COM DNSSEC: unsigned >>> Last update of whois database: 2021-09-15T18:53:14Z <<< |