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%
_____________________________
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%
lørdag 31. desember 2011
Mike Robertson Squat Program
Below is a squat program by Mike Robertson from the article The Modified 5x5 Squat Program
Sets and Reps | Load | Rest Period | Gear Used | |
Week 1 | 4x5 | 70% | 3-4 minutes | None |
Week 2 | 5 x 5 | 80% | 4-5 minutes | Belt (Optional) |
Week 3 | 3x3 | 65% | 3 minutes | None |
Week 4 | 3x5 | 85% | As needed | Belt |
Chris Taylors 100 Rep Triceps Hell
This is a nice hypertrophy method for the triceps.
You pick three exercises for the triceps. One nice combination is skull-crushers, JM-press and close grip bench press but you can pick any three exercises that you like.
You then do 3 tri-sets with 11 reps of each exercise, but work in one set of 12 to get the magic effects of 100 reps.
You pick three exercises for the triceps. One nice combination is skull-crushers, JM-press and close grip bench press but you can pick any three exercises that you like.
You then do 3 tri-sets with 11 reps of each exercise, but work in one set of 12 to get the magic effects of 100 reps.
Squatting with sore elbows - A 9 week Program
This program is designed for a lifter that has problems with sore elbows from squatting. Because of this we will spend a minimal portion of the program squatting with the low bar position. In addition we will only squat once per week.
Workout structure
Each workout in the program will consist of three phases:
-Progressive work-up phase
-Volume phase
-Assistance phase
The Progressive Work-up
In this phase we will do three different exercises:
-Front squat
-High bar squat
-Low bar squat
In this phase we will use only singles so after a couple of high rep sets with the bar only, you start jumping 10kg per set doing sets of 1 in the front squat. It is very important to remember that you do not work up to a weight that is challenging mentally. You should stop when you reach a weight that you feel you could not do for more than three reps. At this point you will change exercise to the High bar squat. I would advise to drop the weight by 20-30 kg to get a smooth start and then continue the process of doing singles in 10kg jumps. As with the front squats you should stop when you feel that you could not have done more than three reps with the weight. Now you drop the weight 20-30kg again and do the same for the low-bar squat. If you wish you can use equipment like knee wraps or squat suits for this exercise.
For a 200kg squatter the whole work-up process might look like this:
Front squat:
30 x1
40 x1
50 x1
60 x1
70 x1
80 x1
90 x1
100 x1
110 x1
120 x1
This felt like a weight where more than three reps would not be possible so we change exercise.
High bar squat:
90x1
100x1
110x1
120x1
130x1
140x1
This felt like a weight where more than three reps would not be possible so we change exercise.
Low bar squat
110x1
120x1
130x1
140x1
150x1 add knee-wraps
160x1
170x1
180x1
This felt like a weight where more than three reps would not be possible so we end the progressive work-up phase
The progressive work-up phase will be the same throughout the program. How high you go in each workout will be dependent on your capacity for that specific day. Try not to care if you feel weak in one workout, because it is completely normal and do not necessarily mean that you are getting weaker.
The Volume phase
The exercise and rep scheme we use in the volume phase will change throughout the program:
Week 1: Front squat – do three waves of 5,3,2 reps for a total of 30 reps.
For an explanation of the wave-loading that is used take a look at: Auto Regulation of Weight through Wave Loading.
Week 2: Front squat – do three waves of 5,3,2 reps for a total of 30 reps. Try to beat week 1.
Week 3: Front squat – do just one wave of 5,3,2 for a total of 10 reps. Try to get a pr on the last set.
Week 4: High bar squat - do three waves of 5,3,2 reps for a total of 30 reps.
Week 5: High bar squat – do three waves of 5,3,2 reps for a total of 30 reps. Try to beat week 4.
Week 6: High bar squat – do just one wave of 5,3,2 for a total of 10 reps. Try to get a pr on the last set.
Week 7: Low bar squat - do three waves of 3,2,1 reps for a total of 18 reps. Ice your elbows after this workout
Week 8: Low bar squat – do three waves of 3,2,1 reps for a total of 18 reps. Try to beat week 4. Ice your elbows after this workout
Week 9: Low bar squat – Just work up to a max single after the progressive work-up
Assistance phase
This phase is up to you. You will do a couple of assistance exercises according to your needs and preferences.
Auto Regulation of Weight through Wave Loading
On many occasions it is beneficial from a programming standpoint to get in a predetermined amount of reps in a training session while auto regulating the weights depending on your capacity for that particular day. A nice way to do this is through auto regulating waves. I will give one example of how to do this, but you can make up your own rules if you like.
For a thorough explanation of wave loading you should read The Wave Loading Manifesto by Ian King.
Let us say that we want to do 30 reps in a particular session.
30 reps adds up to three waves of 5,3,2.
This means that we will do nine sets in all:
First set – 5 reps:
This should be a very easy 5.
Second set – 3 reps:
You will add whatever weight you feel is appropriate based on the first set of 5 while remembering that you must keep something in the tank for the following waves.
Third set – 2 reps:
You will add whatever weight you feel is appropriate based on the previous set of 3 while remembering that you must keep something in the tank for the following waves.
Fourth set – 5 reps:
There is only one rule: You must do more weight than in the first set of five.
Fifth set – 3 reps:
There is only one rule: You must do more weight than in the first set of three.
Sixth set – 2 reps:
There is only one rule: You must do more weight than in the first set of two.
Seventh set – 5 reps:
Based on the feeling of the previous wave you decide what weight you want to use. If the second wave felt great you will add a little weight from the fourth set, if it felt hard you might stay with the same weight, and if it felt so hard that you could barely finish it or you missed reps you will take some weight off.
Eighth set – 3 reps:
You will add whatever weight you feel is appropriate based on the previous set of 5
Ninth set – 2 reps:
You will add whatever weight you feel is appropriate based on the previous set of 3
As you can see you need to be conservative with the weights in the first wave because you will increase the weight for the second wave. In the third wave is where most of the auto regulation is happening. This is the wave where you will move into PR-territory on a good day, or do lighter sets just to get the volume in on a bad day.
fredag 30. desember 2011
Program for the bench press from Ed Coan
This program is designed for a lifter who wants to reach a 140kg bench.
| Week 1 | 85kg | 10 reps | 2 sets |
| Week 2 | 85kg | 10 reps | 2 sets |
| Week 3 | 90kg | 8 reps | 2 sets |
| Week 4 | 95kg | 8 reps | 2 sets |
| Week 5 | 100kg | 5 reps | 2 sets |
| Week 6 | 105kg | 5 reps | 2 sets |
| Week 7 | 110kg | 5 reps | 2 sets |
| Week 8 | 115kg | 3 reps | 2 sets |
| Week 9 | 120kg | 3 reps | 2 sets |
| Week 10 | 125kg | 2 reps | 2 sets |
| Week 11 | 85kg | 10 reps | 2 sets |
| Week 12 | 140kg | 1 rep | 1 set |
Monster Bench Press Program
Program to go from 100kg to 140kg for reps
read the entire article
Week 1: 45% x 8 sets x 3 reps
Week 2: 50% x 8 sets x 3 reps
Week 3: 55% x 8 sets x 3 reps
Week 4: 60 % x 8 sets x 3 reps
Week 5: 65% x 8 sets x 3 reps
Week 6: 70% x 8 sets x 3 reps
Week 7: 75% x 4 sets x 3 reps
Week 8: 80% x 4 sets x 3 reps
Week 9: 85% x 2 sets x 3 reps
Week 10: 90% x 2 sets x 3 reps
Week 11: 95% x 2 sets x 3 reps
Week 12: 100% x 1 set x 3 reps
Start over with a 10% higher maximum lift as a starting point. Assistance Exercises: Rack Lock Outs, narrow bench, French press.
In the assistance exercises you will do 5 sets of 5 increasing the weight in each set.
read the entire article
Week 1: 45% x 8 sets x 3 reps
Week 2: 50% x 8 sets x 3 reps
Week 3: 55% x 8 sets x 3 reps
Week 4: 60 % x 8 sets x 3 reps
Week 5: 65% x 8 sets x 3 reps
Week 6: 70% x 8 sets x 3 reps
Week 7: 75% x 4 sets x 3 reps
Week 8: 80% x 4 sets x 3 reps
Week 9: 85% x 2 sets x 3 reps
Week 10: 90% x 2 sets x 3 reps
Week 11: 95% x 2 sets x 3 reps
Week 12: 100% x 1 set x 3 reps
Start over with a 10% higher maximum lift as a starting point. Assistance Exercises: Rack Lock Outs, narrow bench, French press.
In the assistance exercises you will do 5 sets of 5 increasing the weight in each set.
Horace Bench
Horace bench press is a fun alternative to your normal bench press program.
I first saw this technique described in the article Hanna Hybrid by Wade Hanna. Wade Hanna tells you to start with 40kg and do 5 reps, add 20 more kg and do 5 more reps, add 20 kg and do 5 more reps, and so on until you fail at doing 5 reps. You will then reduce the weight 20kg for each set of 5 reps until it again is down to 40kg. The break between sets is no more than the time you need to change the weights. A session may then look as follows:
40kgx5
60kgx5
80kgx5
100kgx5
120kgx4
100kgx5
80kgx5
60kgx5
40kgx5
For some, it will be too much to increase the weight by 20kg for each set. You can then start with 40 and increase by 10kg per set.
I first saw this technique described in the article Hanna Hybrid by Wade Hanna. Wade Hanna tells you to start with 40kg and do 5 reps, add 20 more kg and do 5 more reps, add 20 kg and do 5 more reps, and so on until you fail at doing 5 reps. You will then reduce the weight 20kg for each set of 5 reps until it again is down to 40kg. The break between sets is no more than the time you need to change the weights. A session may then look as follows:
40kgx5
60kgx5
80kgx5
100kgx5
120kgx4
100kgx5
80kgx5
60kgx5
40kgx5
For some, it will be too much to increase the weight by 20kg for each set. You can then start with 40 and increase by 10kg per set.
torsdag 29. desember 2011
Anthony Ditillo - Bench Press Program
This is a bench press program described by Anthony Ditillo in the article
Increase Your Bench Pressing Power
He describes a program he set up for a friend who had stagnated at 90kg in the bench press.
Exercise 1: Press behind the neck
A little unconventional start to a bench press programe, but ditillo says that this gives a better feel for the subsequent bench press since the shoulders will be nice and warm after the press. If you get shoulder problems from press behind the neck you can do millitary presses instead.
Start with triples or singles at around 65% of 1RM and increase by 10 kg per set until you get up to a heavy single for the day. Do not be afraid to cheat a bit by pushing a little bit with the legs of the heaviest sets.
Exercise 2: Bench Press
Start with triples around 75% of 1RM and increase by 5 kg per set. When the triples get too heavy, start doing singles. work your way up to 3 singles on the heaviest weight you can for the day.
Exercise 3: Rowing with barbell
Start with strict rowing for 3 reps per set with about 75% of the heaviest triples you think you can do. Add weight until you fail to do strict triples anymore. Then go over to a slightly looser version and continues to increase the weights by 5 kg per set until you can do no more.
Exercise 4: Press behind the neck
We go back to the press behind the neck and do 2 sets of 10 reps
Exercise 5: Bench Press
Again, we do 2 sets of 10 reps
Exercise 6: Rowing with bar
2 sets of 10 reps
Ditillos friend is said to have increased his bench press 30kg on this program
Increase Your Bench Pressing Power
He describes a program he set up for a friend who had stagnated at 90kg in the bench press.
Exercise 1: Press behind the neck
A little unconventional start to a bench press programe, but ditillo says that this gives a better feel for the subsequent bench press since the shoulders will be nice and warm after the press. If you get shoulder problems from press behind the neck you can do millitary presses instead.
Start with triples or singles at around 65% of 1RM and increase by 10 kg per set until you get up to a heavy single for the day. Do not be afraid to cheat a bit by pushing a little bit with the legs of the heaviest sets.
Exercise 2: Bench Press
Start with triples around 75% of 1RM and increase by 5 kg per set. When the triples get too heavy, start doing singles. work your way up to 3 singles on the heaviest weight you can for the day.
Exercise 3: Rowing with barbell
Start with strict rowing for 3 reps per set with about 75% of the heaviest triples you think you can do. Add weight until you fail to do strict triples anymore. Then go over to a slightly looser version and continues to increase the weights by 5 kg per set until you can do no more.
Exercise 4: Press behind the neck
We go back to the press behind the neck and do 2 sets of 10 reps
Exercise 5: Bench Press
Again, we do 2 sets of 10 reps
Exercise 6: Rowing with bar
2 sets of 10 reps
Ditillos friend is said to have increased his bench press 30kg on this program
Surovetsky Deadlift Program
Repetitions are touch and go on day 1, while all reps are paused on the floor on day 2.
Week 1:
Day 1: 70% x 5x5
Day 2: 81% x3 - 85 x2% - 88.5% x 1,1,1
Week 2:
Day 1: 72.5% x 5x5
Day 2: 81% x3 - 85% x2 - 88.5% x 2,2,2
Week 3:
Day 1: 75% x 5x5
Day 2: 82,5% x3 - x2 97.5% - 94% x 1,1,1
Week 4:
Day 1: 77.5% x 4x4
Day 2: 82,5% x3 - x2 97.5% - 94% x 2,2,2
Week 5:
Day 1: 80% x 4x4
Day 2:84% x3 - 94 % x2 - 100% x 1,1,1
Week 6:
Day 1: 82.5% x 4x4
Day 2:84% x3 - 94 x2% - 100% x 2,2,2
Week 7:
Day 1: 85% x 3x3
Day 2: 85.5% x3 - x2 97.5% - 105% x 1,1,1
Week 8:
Day 1: 87.5% x 3x3
Day 2:85,5% x3 - 97.5% x2 - 105% x 2,2,2
Week 9:
Day 1: 90% x 2x2
Day 2: MAX
Week 1:
Day 1: 70% x 5x5
Day 2: 81% x3 - 85 x2% - 88.5% x 1,1,1
Week 2:
Day 1: 72.5% x 5x5
Day 2: 81% x3 - 85% x2 - 88.5% x 2,2,2
Week 3:
Day 1: 75% x 5x5
Day 2: 82,5% x3 - x2 97.5% - 94% x 1,1,1
Week 4:
Day 1: 77.5% x 4x4
Day 2: 82,5% x3 - x2 97.5% - 94% x 2,2,2
Week 5:
Day 1: 80% x 4x4
Day 2:84% x3 - 94 % x2 - 100% x 1,1,1
Week 6:
Day 1: 82.5% x 4x4
Day 2:84% x3 - 94 x2% - 100% x 2,2,2
Week 7:
Day 1: 85% x 3x3
Day 2: 85.5% x3 - x2 97.5% - 105% x 1,1,1
Week 8:
Day 1: 87.5% x 3x3
Day 2:85,5% x3 - 97.5% x2 - 105% x 2,2,2
Week 9:
Day 1: 90% x 2x2
Day 2: MAX
The Brothers Smolov in under 100 words!
Found an excellent post by drpp on the Power and Bulk forum
The Brothers Smolov in under 100 words!
the intro cycle is always the same, two easy weeks to get started:
x8x3 = 8 reps x 3 sets
May I introduce Mark I, the conservative first born, aka 'I don't care about percentages!'
Mark I
x9x3 = 9 reps x 3 sets
Here is Mark II, the second child, aka 'But, I DO care about percentages!!'
Mark II
x9x3 = 9 reps x 3 sets
and finally the benjamin, Mark III, aka 'I don't care - I just want the VERY best there is!!?'
Mark III
x9x3 = 9 reps x 3 sets
each offers the same yield as the father - for half the effort - who needs any more?!
P.S.: to those who copy-cat my programs and pretend that they 'invented'...
It's cool - it really is - Just give credit where credit is due, thanks!
The Brothers Smolov in under 100 words!
the intro cycle is always the same, two easy weeks to get started:
Introductory Microcycle
Week 1 | ||||
Monday | 65%x8x3 | 70%x5 | 75%x2x2 | 80%x1 |
Wednesday | 65%x8x3 | 70%x5 | 75%x2x2 | 80%x1 |
Friday | 70%x5x4 | 75%x3 | 80%x2x2 | 90%x1 |
Week 2 | ||||
Monday | 85%x2x2-3 | - | - | - |
Wednesday | 85%x3x1-2 | - | - | - |
Friday | 85%x5 | - | - | - |
x8x3 = 8 reps x 3 sets
May I introduce Mark I, the conservative first born, aka 'I don't care about percentages!'
Mark I
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 70%+10kgx9x3 | 75%+10kgx7x4 | 80%+10kgx5x5 | 85%+10kgx3x6 |
Week 3 | 70%+15kgx9x3 | 75%+15kgx7x4 | 80%+15kgx5x5 | 85%+15kgx3x6 |
x9x3 = 9 reps x 3 sets
Here is Mark II, the second child, aka 'But, I DO care about percentages!!'
Mark II
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 75%x9x3 | 80%x7x4 | 85%x5x5 | 90%x3x6 |
Week 3 | 77.5%x9x3 | 82.5%x7x4 | 87.5%x5x5 | 92.5%x3x6 |
x9x3 = 9 reps x 3 sets
and finally the benjamin, Mark III, aka 'I don't care - I just want the VERY best there is!!?'
Mark III
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 75%x9x3 | 80%x7x4 | 85%x5x5 | 90%x3x6 |
Week 3 | 80%x9x3 | 85%x7x4 | 90%x5x5 | 95%x3x6 |
x9x3 = 9 reps x 3 sets
each offers the same yield as the father - for half the effort - who needs any more?!
P.S.: to those who copy-cat my programs and pretend that they 'invented'...
It's cool - it really is - Just give credit where credit is due, thanks!
onsdag 28. desember 2011
Brad Gillinghams Russian Front Squat Program
Week 1 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 1 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 1 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
5 x 5 x 85%
Week 2 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 2 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 2 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85%
Week 3 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 3 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 3 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 85%
Week 4 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 4 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 4 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 90% (Perform 1-4 sets)
Week 5 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 5 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 5 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85% (Perform 5-6 sets)
Week 6 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 6 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 65%
Week 6 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 80% (Perform 5-6 sets)
Calculator for the program at Jackal's Gym
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 1 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 1 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
5 x 5 x 85%
Week 2 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 2 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 2 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85%
Week 3 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 3 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 3 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 85%
Week 4 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 5 x 80%
Week 4 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 4 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 90% (Perform 1-4 sets)
Week 5 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 5 x 75%
Week 5 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 60%
Week 5 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
6 x 5 x 85% (Perform 5-6 sets)
Week 6 - Day 1
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
4 x 3 x 75%
Week 6 - Day 2
Front Squat
1 x 5 x 50%
1 x 5 x 55%
4 x 3 x 65%
Week 6 - Day 3
Front Squat
1 x 5 x 50%
1 x 5 x 55%
1 x 5 x 65%
3 x 3 x 80% (Perform 5-6 sets)
Calculator for the program at Jackal's Gym
Travis "The Texas Stoneman" Ortmeyer Deadlift Program
Week 1
4x4 @ 70%
2x2 @ 80%
10 reps @ 70%
Week 2
4x4 @ 70%
2 reps @ 80%
2 reps @ 90%
8 reps @ 70%
If you can manage all the repetitions, increase the weight by 10lbs in week 3. If you can not do it, take the weights from week 2 again.
week3
warm up
4x4 @ 70% +10
2 reps @ 80% +10
2 reps @ 90% +10
8 reps @ 70% +10
In week 4 you should do no ordinary deadlifts so that you get a mental and physical break.
This program is discussed in some detail in this thread on marunde-muscle.
4x4 @ 70%
2x2 @ 80%
10 reps @ 70%
Week 2
4x4 @ 70%
2 reps @ 80%
2 reps @ 90%
8 reps @ 70%
If you can manage all the repetitions, increase the weight by 10lbs in week 3. If you can not do it, take the weights from week 2 again.
week3
warm up
4x4 @ 70% +10
2 reps @ 80% +10
2 reps @ 90% +10
8 reps @ 70% +10
In week 4 you should do no ordinary deadlifts so that you get a mental and physical break.
This program is discussed in some detail in this thread on marunde-muscle.
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% |
søndag 25. desember 2011
Gary Edward Bench Press Program
I found a bench press program on Dave Drapers forum.
Below is an outline of the program with broadly estimated starting weights based on this pdf document.
week 1:
12x60%
12x60%
10x60%
8x65%
8x65%
10x60%
week 2:
10x55%
8x65%
6x75%
4x85%
8x65%
week 3:
8x70%
5x75%
3x85%
1x95%
1x95%
5x75%
week 4:
3x85%
3x90%
3x90%
If you can do all the reps you add 5lbs to all sets and start over.
Buy chalk cheap from eBay!
Below is an outline of the program with broadly estimated starting weights based on this pdf document.
week 1:
12x60%
12x60%
10x60%
8x65%
8x65%
10x60%
week 2:
10x55%
8x65%
6x75%
4x85%
8x65%
week 3:
8x70%
5x75%
3x85%
1x95%
1x95%
5x75%
week 4:
3x85%
3x90%
3x90%
If you can do all the reps you add 5lbs to all sets and start over.
Buy chalk cheap from eBay!
lørdag 24. desember 2011
Ed Coan Bench Program
Stolen from Iron Dungeons Article Ed Coan Bench Press Routine
Wednesday:
Bench Press: 2 sets
Narrow Bench Press: 2 sets of 20-30kg lighter than the bench press
Incline Bench Press: 2 sets of about 20 kg lighter than the narrow bench press
Thursday:
Press behind the neck: 2 sets
Front lateral raise: 2 sets x 10-12 reps
Side lateral raises: 2 sets x 10-12 reps
Forward Bent Lateral Raise: 2 sets x 10-12 reps
Saturday:
Easy bench press about 60% of 1RM: 2 sets x 8-10 reps
Light hantel flyes: 2 sets x 8-10 reps
Triceps Push Downs: 3 sets x 8-10 reps
Dips: 1 set x 8-10 reps
Preacher curls: 2 sets x10-12 reps
Reps on the heavy sets of bench press:
Week 1-2 - 10 reps,
Week 3-4 - 8 reps,
Week 5-8 - 5 reps,
Week 9-10 - 3 reps,
Week 11-12 - 2 reps,
Week 13-14 - 1 rep set.
Each week, increase the weights by approximately 2.5% in the following way:
Goal for week 14 = 220kg
Weight at week 13 = 220kg-(220kg x 0.025) = 214.5 kg2215kg
Weight at week 12 =215kg-(220kg x 0.025) = 209.5 kg210kg
Weight at week 11 =210kg-(220kg x 0.025) = 204.5 kg205kg
Weight at week 10 = 200
Weight in week 9 = 195
Weight at week 8 = 190
Weight in week 7 = 185
Weight at week 6 = 180
Weight in week 5 = 175
Weight at week 4 = 170
Weight in week 3 = 165
Weight in week 2 = 160
Weight in Week 1 = 155
Wednesday:
Bench Press: 2 sets
Narrow Bench Press: 2 sets of 20-30kg lighter than the bench press
Incline Bench Press: 2 sets of about 20 kg lighter than the narrow bench press
Thursday:
Press behind the neck: 2 sets
Front lateral raise: 2 sets x 10-12 reps
Side lateral raises: 2 sets x 10-12 reps
Forward Bent Lateral Raise: 2 sets x 10-12 reps
Saturday:
Easy bench press about 60% of 1RM: 2 sets x 8-10 reps
Light hantel flyes: 2 sets x 8-10 reps
Triceps Push Downs: 3 sets x 8-10 reps
Dips: 1 set x 8-10 reps
Preacher curls: 2 sets x10-12 reps
Reps on the heavy sets of bench press:
Week 1-2 - 10 reps,
Week 3-4 - 8 reps,
Week 5-8 - 5 reps,
Week 9-10 - 3 reps,
Week 11-12 - 2 reps,
Week 13-14 - 1 rep set.
Each week, increase the weights by approximately 2.5% in the following way:
Goal for week 14 = 220kg
Weight at week 13 = 220kg-(220kg x 0.025) = 214.5 kg2215kg
Weight at week 12 =215kg-(220kg x 0.025) = 209.5 kg210kg
Weight at week 11 =210kg-(220kg x 0.025) = 204.5 kg205kg
Weight at week 10 = 200
Weight in week 9 = 195
Weight at week 8 = 190
Weight in week 7 = 185
Weight at week 6 = 180
Weight in week 5 = 175
Weight at week 4 = 170
Weight in week 3 = 165
Weight in week 2 = 160
Weight in Week 1 = 155
Gerrit Badenhorst Deadlift Program.
Week 1: 85% x 3 reps x 4 sets
Week 2: 87% x 3 reps x 4 sets
Week 3: 89% x 3 reps x 4 sets
Week 5: 92% x 2 reps x 3 sets
Week 6: 95% x 1 rep
Week 7:100% x 1 rep
Week 8: 52% x 3 reps
Week 9: Max Test
Week 2: 87% x 3 reps x 4 sets
Week 3: 89% x 3 reps x 4 sets
Week 5: 92% x 2 reps x 3 sets
Week 6: 95% x 1 rep
Week 7:100% x 1 rep
Week 8: 52% x 3 reps
Week 9: Max Test
Pavel Tsatsuoline's Delorme Program
Monday:
50% of 10RM x 5reps
75% of 10RM x 5reps
100% of 10RM x 5reps
Do as many rounds of these sets as you can with the right technique
when you manage 5 rounds, add 2.5-5kg to your 10RM.
Wednesday:
50% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
Friday:
50% of 10RM x 5reps
75% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
50% of 10RM x 5reps
75% of 10RM x 5reps
100% of 10RM x 5reps
Do as many rounds of these sets as you can with the right technique
when you manage 5 rounds, add 2.5-5kg to your 10RM.
Wednesday:
50% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
Friday:
50% of 10RM x 5reps
75% of 10RM x 5reps
You do the same amount of rounds as you did on Monday.
Old School Westside Percent Training
SQUAT and BENCH
Week 1: 70% x 8x3
Week 2: 75% x 8x3
Week 3: 80% x 6x3
Week 4: 85% x 5x2
Week 5: 80%x2, 85%x2, 90%x2
DEADLIFT
Week 1 - 15 singles @ 65%
Week 2 - 12 singles @ 70%
Week 3 - 10 singles @ 75%
Week 4 - 8 singles @ 80%
Week 5 - 6 singles @ 85%
Week 1: 70% x 8x3
Week 2: 75% x 8x3
Week 3: 80% x 6x3
Week 4: 85% x 5x2
Week 5: 80%x2, 85%x2, 90%x2
DEADLIFT
Week 1 - 15 singles @ 65%
Week 2 - 12 singles @ 70%
Week 3 - 10 singles @ 75%
Week 4 - 8 singles @ 80%
Week 5 - 6 singles @ 85%
onsdag 21. desember 2011
Doug Young Bench Press Program
The program is 12 weeks long. A good starting weight will be your 10RM.
Week 1-4: 3 sets x 6 reps + 1 set to failure.
For each rep you can do after the sixth in the final set you increase the weight 5lbs in the next session. So if Doug did 400x6,6,6,10 his increase would be (10-6)x5lbs=20lbs. This might have to be adapted for people of lesser strength, so that you increase the weight by only 2,5lbs per extra rep.
This session will be done 2 times per week.
Week 5-8:
session 1: Same as weeks 1-4
session 2: 5 sets x 3 reps + one lighter set to failure.
Week 9 and 10: 5 sets x 3 reps + a light set to failure.
This session will be done 2 times per week.
Week 11: 5 sets x 2 reps twice this week.
Week 12: 5 sets x 2 reps. Time it so that you do this workout five days before your max attempt.
Week 1-4: 3 sets x 6 reps + 1 set to failure.
For each rep you can do after the sixth in the final set you increase the weight 5lbs in the next session. So if Doug did 400x6,6,6,10 his increase would be (10-6)x5lbs=20lbs. This might have to be adapted for people of lesser strength, so that you increase the weight by only 2,5lbs per extra rep.
This session will be done 2 times per week.
Week 5-8:
session 1: Same as weeks 1-4
session 2: 5 sets x 3 reps + one lighter set to failure.
Week 9 and 10: 5 sets x 3 reps + a light set to failure.
This session will be done 2 times per week.
Week 11: 5 sets x 2 reps twice this week.
Week 12: 5 sets x 2 reps. Time it so that you do this workout five days before your max attempt.
Gilpin Deadlift Program
I found this program on the power and bulk board
Sets x Reps
Week 1:70 x 10%, 63% x 10
Week 2: 85% 3 x 4
Week 3: 75% x 6, 68% x 6
Week 4: 90% 3 x 3
Week 5: 80% x 5 , 72% x 5
Week 6: 95% 3 x 2
Week 7: Deload
Week 8: New Max
Calculator for the program.
Sets x Reps
Week 1:70 x 10%, 63% x 10
Week 2: 85% 3 x 4
Week 3: 75% x 6, 68% x 6
Week 4: 90% 3 x 3
Week 5: 80% x 5 , 72% x 5
Week 6: 95% 3 x 2
Week 7: Deload
Week 8: New Max
Calculator for the program.
1976 Russian Squat Routine
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| 1 | 80% x 2reps x 6sets | 80% x 4reps x 6sets | 80% x 2reps x 6sets | % Kg x 5reps x 5sets | 80% x 2reps x 6sets | 100% x 2reps x 2sets |
| 2 | 80% x 3reps x 6sets | 80% x 2reps x 6sets | 80% x 6reps x 6sets | 80% x 2reps x 6sets | 95% x 3reps x 3sets | 80% x 2reps x 6sets |
| 3 | 80% x 2reps x 6sets | 80% x 5reps x 6sets | 80% x 2reps x 6sets | 90% x 4reps x 4sets | 80% x 2reps x 6sets | 105% x 1reps x 1sets |
When I did this program I hit my peak in session 2 of week 5 If I were to do it again I would have either gone for the maximum on that day, or done a deload in the beginning of week 6.
Calculator for the program
lørdag 10. desember 2011
JM Blakley bench press program
Day 1: Bench Press
warm up:
For example: 10, 8, 6, 4, 2, 2 (easy)
Technical training:
2-3 singles with heavy weights, but with perfect technique. If the technique is not perfect you have to reduce the weight. For most people a good weight will be around 85% of 1RM.
If you use the bench shirt in contests, you should do 2-3 singles at about 90% of 1RM in the shirt at least every other week.
Main part:
Bench press with pause on the chest. Try doing 4x6reps your 6RM. When you can do it go up 2.5 kg.
When all sets are done you are ready for the day. Go home.
Day 2: Support Exercises
General warmup
Main part:
4x6 in the same way as the bench press day for 2 optional exercises.
JM prefer the combinations of Floor press with chains and reverse band press, or the rack lock outs and JM presses, but use the exercises that work well for you. The exercises need to be replaced when the progress stops, usually after 8-12 weeks.
Brad Gillingham 12 week bench program
Week 1: 90% x 1 - 80% x3x5
Week 2: 92.5% x1 - 82.5% x5x3
Week 3: 95% x 1 - 85% x5x3
Week 4: 97.5% x1 - 87.5% x5x3
Week 5: 92.5% x1 - 82.5% x3x5
Week 6: 95% x 1 - 85% x5x3
Week 7: 97.5% -87.5% x1 x5x3
Week 8: 100% x1 - 90% x5x3
Week 9: 95% -82.5% x1 x3x5
Week 10: 97.5% -85% x1 x5x3
Week 11: 100% x1 -87.5% x5x3
Week 12: 102.5% x1 90% x5x3
Easy day:
Week 1: 65.0% x2x8
Week 2: 60.0% x8x2
Week 3: 67.5% x2x8
Week 4 60.0% x8x2
Week 5: 70.0% x2x8
Week 6: 60.0% x8x2
Week 7: 72.5% x2x8
Week 8: 60.0% x8x2
Week 9: 75.0% x2x8
Week 10: 60.0% x8x2
Week 11: 77.5% x2x8
Week 12: 60.0% x8x2
Calculator for the program
Deadlift Program from Finland
This deadlift program is divided into 3 parts. The percentages in all parts of the program are based on your current max. The program has two training days a week.
Part 1 lasts for 7 weeks. The exercise you will use in this part of the program is straight legged deadlift standing on blocks to increase the range of motion. You will do 10 reps on all sets.
Support exercises will be light power cleans (run before deadlifts), Barbell Rowing (5 sets)
And chin-ups (5 sets)
Week 1
Day 1:27% x1, 31% x1, 27% x2
Day 2:27% x1, 33% x1, 40% x1, 27% x1
Week 2
Day 1:27% x1, 33% x4
Day 2:27% x1, 37% x1, 44% x1, 35% x1
Week 3
Day 1:27% x1, 33% x4
Day 2:33% x1, 40% x1, 47% x1, 35% x1
Week 4
Day 1:33% x5
Day 2:33% x1, 44% x1, 49% x1, 35% x1
Week 5
Day 1:33% x5
Day 2:33% x1, 44% x1, 51% x1, 37% x1
Week 6
Day 1:33% x1, 37% x4
Day 2:35% x1, 49% x1, 53% x1, 40% x2x2
Week 7
Day 1:33% x1, 40% x4
Day 2:35% x1, 49% x1, 55% x1, 40% x2
In Part 2,You will do the regular deadlift standing on blocks. You will do 5 reps on all sets.
Support exercises will be light power cleans (run before deadlifts), Rod Rowing
, Hantelroing, and shrugs. 4-6 sets of all exercises with increasing weight each set.
Week 1
Day 1:44% x1, 50% x1, 55% x3
Day 2:44% x1, 52% x1, 60% x1, 66% x1, 44% x1
Week 2
Day 1:44% x1, 50% x1, 55% x1
Day 2:44% x1, 55% x1, 64% x1, 70% x1, 44% x1
Week 3
Day 1:44% x1, 55% x1
Day 2:44% x1, 55% x1, 64% x1, 73% x1, 44% x1
Week 4
Day 1:44% x1, 55% x1
Day 2:49% x1, 66% x1, 75% x1, 49% x1
Week 5
Day 1:49% x1, 57% x3, 49% x1
Day 2:49% x1, 66% x1, 77% x1, 71% x, 49% x1
Week 6
Day 1:49% x1, 57% x3, 49% x1
Day 2:49% x1, 68% x1, 79% x1, 55% x1, 49% x1
Week 7
Day 1:49% x1, 57% x3;
Day 2:49% x1, 68% x1, 808% x1, 55% x1, 49% x1
In 3 part of the program you will do the regular deadlift. Number of reps and sets will vary and are specified below. Support exercises will be chins and barbell rowing with a wide grip.
Week 1
Day 1:44% x1, 60% x3, 70% x3x3
Day 2:44% x5, 60% x3, 70% x2, 80% x1, 90% x1
Week 2
Day 1:44% x1, 60% x3, 70% x3x3
Day 2:44% x5, 60% x3, 70% x2, 84% x1, 94% x1, 86% x3
Week 3
Day 1:44% x1, 60% x3, 74% x3x3
Day 2:44% x5, 60% x3, 74% x2, 90% x1, 94% x1, 90% x3
Week 4
Day 1:44% x1, 60% x3, 74% x3x3
Day 2:44% x5, 64% x3, 80% x2, 95% x1, 101% x1, 93% x3
Week 5
Day 1:44% x5, 76% x3x4
Day 2:44% x5, 70% x3, 84% x2, 94% x1, 103% x1, 96% x3
Week 6
Day 1:44% x5, 80% x3x4
Day 2:44% x5, 70% x3, 84% x2, 96% x1, 105% x1
Squat program.
I came across a squat program that reportedly was used a lot by Svend Karlsen. The program runs for 8 weeks. The program is based on the goal weight that you want to do 4 singles with in week 8.
For example, say that this weight is 180kg.
To determine the starting weight subtract 70kg from the target weight. 180-70 = 110. So you start at 110kg and add 10 kg per week:
Week 1: 7reps x4 110kg
Week 2: 6reps x4 120kg
Week 3: 5reps x4 130kg
Week 4: 4reps x4 140kg
Week 5: 3reps x4 150kg
Week 6: 2reps x4 160kg
week 7: 1rep x4 170kg
Week 8: 1rep x4 180kg
søndag 4. desember 2011
Coan / Phillipi Deadlift Program
A thorough review of the program with support exercises can be read in the article "The Coan / Phillipi Dead Lift routine" by Mark Phillipi.
Calculator for the program.
1974 Russian Squat Routine
| uke1 | Week 2 | Week 3 | |
| Day1 | 75% x 5reps x 4sets | 80% x 5reps x 3sets | 75% x 3reps x 4sets |
| Day2 | 85% x 5reps x 5sets | 85% x 5reps x 6sets | 85% x 3reps x 3sets |
| Day3 | 60% x 3reps x 4sets | 60% x 3reps x 4sets | 60% x 3reps x 4sets |
This program is not as well known as the 1976 version, but it is a good program that can be run for a long time.
After three weeks, you can either take an week and go for a new maximum at the end of the week, or increase your maximum for the calculations by 2.5-5kg and start over.
Calculator for the program
Verkhoshansky Peaking Program
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 6 | 65% x 5 |
| Set 4 | 65% -70% by 6 | 75% x 5 |
| Set 5 | 65% -70% by 6 | 80% x 5 |
| Set 6 | 65% -70% by 6 | 80% x 5 |
| Set 7 | 65% -70% by 6 | 80% x 5 |
| set 8 | 75% x 5 | |
| Set 9 | 65% x 8.6 | |
| Set 10 | 50% -55% x 8.12 |
Week 2:
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 6 | 65% x 5 |
| Set 4 | 70% x 6 | 75% x 4 |
| Set 5 | 70% -75% x 5 | 80% x 4 |
| Set 6 | 70% -75% x 5 | 85% x 4 |
| Set 7 | 85% x 4 | |
| set 8 | 85% x 4 | |
| Set 9 | 80% x 5 | |
| Set 10 | 70% x 8.6 |
Week 3:
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 6 | 65% x 5 |
| Set 4 | 70% x 4 | 75% x 4 |
| Set 5 | 75% x 3 | 85% x 3 |
| Set 6 | 75% -80% x 3 | 90% x 3 |
| Set 7 | 75% -80% x 3 | 90% x 3 |
| set 8 | 80% x 5 | |
| Set 9 | 50% -55% x 6.10 |
Week 4:
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 5 | 65% x 5 |
| Set 4 | 75% x 4 | 75% x 4 |
| Set 5 | 80% -85% x 3 | 85% x 2 |
| Set 6 | 80% -85% x 3 | 90% x 2 |
| Set 7 | 95% x 2 | |
| set 8 | 75% x 4.6 |
Week 5:
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 5 | 65% x 5 |
| Set 4 | 75% x 5 | 75% x 3 |
| Set 5 | 75% x 5 | 80% x 3 |
| Set 6 | 85% x 2 |
Week 6:
| Day 1 | Day 2 | |
| set 1 | 45% x 8.10 | 45% x 8.10 |
| Set 2 | 55% x 8.6 | 55% x 8.6 |
| Set 3 | 65% x 5 | 65% x 5 |
| Set 4 | 75% x 3 | 75% x 3 |
| Set 5 | 80% x 2 | 85% x 2 |
| Set 6 | 80% x 2 | 90% x 1 |
| Set 7 | 95% x 1 | |
| set 8 | 100% x 1 | |
| Set 9 | 102% x 1 | |
| Set 10 | 105% x 1 |
Calculator for the program