lørdag 31. desember 2011

Mark Rippetoe Squat Program

This program is from http://www.mikesgym.org/index.php

Week 1

Day 1
Squat 5x5 @ 70%

Day 2
Front Squat 6x2-3 @ 65%

Day 3
Squat 6x1 @ 90%
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Week 2

Day 1
Squat 5x5 @ 73%

Day 2
Front Squat 6x2-3 @ 65%

Day 3
Squat 6x1 @ 91%
_____________________________
Week 3

Day 1
Squat 5x5 @ 75%

Day 2
Front Squat 6x2-3 @ 67%

Day 3 Squat 6x1 @ 92%

_____________________________
Week 4

Day 1
Squat 5x5 @ 77%

Day 2
Front Squat 6x2-3 @ 67%

Day 3
Squat 6x1 @ 93%
_____________________________
Week 5

Day 1
Squat 5x5 @ 79%

Day 2
Front Squat 6x2-3 @ 67%

Day 3
Squat 6x1 @ 93%
_____________________________
Week 6

Day 1
Squat 5x5 @ 81%

Day 2
Front Squat 6x2-3 @ 67%

Day 3
Squat 6x1 @ 93%
_____________________________
Week 7

Day 1
Squat 5x5 @ 83%

Day 2
Front Squat 6x2-3 @ 68%

Day 3
Squat 6x1 @ 94%
_____________________________
Week 8

Day 1
Squat 5x5 @ 85%

Day 2
Front Squat 6x2-3 @ 64%

Day 3
Squat 6x1 @ 94%

_____________________________

Week 9

Day 1
Squat 5x5 @ 87%

Day 2
Front Squat 6x2-3 @ 62%

Day 3
Squat 6x1 @ 96 %
_____________________________
Week 10

Day 1
Squat 5x5 @ 88%

Day 2
Front Squat 6x2-3 @ 60%

Day 3
Squat 6x1 @ 95%