onsdag 28. desember 2011

Gene Bell Jr. Squat Program

Week 1:
2 x 8 @ 22.5%
1 x 8 @ 37.5%
4 x 6 @ 52.5%
1 x 4 @ 60.0%

Week 2
2 x 10 @ 22.5%
1 x 8 @ 37.5%
1 x 8 @ 52.5%
4 x 4 @ 60.0%

Week 3
1 x 8 @ 22.5%
1 x 8 @ 37.5%
1 x 6 @ 52.5%
1 x 8 @ 60.0%
1 x 4 @ 65.0%

Week 4
1 x 8 @ 22.5%
1 x 8 @ 37.5%
1 x 6 @ 52.5%
1 x 4 @ 65.0%
4 x 6 @ 70.0%


Week 5
1 x 8 @ 22.5%
1 x 8 @ 37.5%
1 x 6 @ 52.5%
1 x 4 @ 66.3%
2 x 4 @ 75.0%


Week 6
1 x 8 @ 22.5%
1 x 8 @ 37.5%
1 x 6 @ 52.5%
1 x 2 @ 67.5%
4 x 4 @ 80.0%


Week 7
1 x 8 @ 22.5%
1 x 8 @ 37.5%
1 x 4 @ 52.5%
1 x 4 @ 70.0%
1 x 2 @ 80.0%
2 x 2 @ 85.5%


Week 8
1 x 6 @ 22.5%
1 x 6 @ 37.5%
1 x 6 @ 52.5%
1 x 4 @ 70.0%
1 x 1 @ 83.3%
3 x 3 @ 90.8%


Week 9
1 x 6 @ 22.5%
1 x 5 @ 37.5%
1 x 5 @ 52.5%
1 x 3 @ 70.0%
1 x 1 @ 83.3%
2 x 3
92.5%


Week 10
1 x 6 @ 22.5%
1 x 5 @ 37.5%
1 x 3 @ 52.5%
1 x 3 @ 71.7%
1 x 1 @ 86.7%
2 x 3 @ 96.7%


Week 11
1 x 5 @ 22.5%
1 x 3 @ 41.7%
1 x 2 @ 60.0%
1 x 1 @ 75.0%
1 x 1 @ 86.7%


Week 12

1 x 5 @ 22.5%
1 x 3 @ 41.7%
1 x 2 @ 60.0%
1 x 1 @ 75.0%
1 x 1 @ 86.7%
1 x 1 @ 95.8%
1 x 1 @ 102.5%
1 x 1 @ 106.7%