70 lines
1004 B
Plaintext
70 lines
1004 B
Plaintext
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Lifts:
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Squat Max: 200 Increment: 0
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TrainingDays:
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[ Week one ]
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- Squat: 8 reps @ 65% x 3, 5 reps @ 70%, 2 reps @ 75% x 2, 1 reps @ 80%
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- Squat: 8 reps @ 65% x 3, 5 reps @ 70%, 2 reps @ 75% x 2, 1 reps @ 80%
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- Squat: 5 reps @ 70% x 4, 3 reps @ 75%, 2 reps @ 80% x 2, 1 reps @ 90%
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[ Week two ]
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- "Lunges"
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Squat: 5 reps @ 80%
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- "Lunges"
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Squat: 5 reps @ 82.5%
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- "Lunges"
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Squat: 5 reps @ 85%
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[ Week three ]
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- Squat: 9 reps @ 70% x 4
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- Squat: 7 reps @ 75% x 5
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- Squat: 5 reps @ 80% x 7
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- Squat: 3 reps @ 85% x 10
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[ Week four ]
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- Squat: 9 reps @ 70% + 9 x 4
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- Squat: 7 reps @ 75% + 9 x 5
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- Squat: 5 reps @ 80% + 9 x 7
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- Squat: 3 reps @ 85% + 9 x 10
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[ Week five ]
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- Squat: 9 reps @ 70% + 13.5 x 4
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- Squat: 7 reps @ 75% + 13.5 x 5
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- Squat: 5 reps @ 80% + 13.5 x 7
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- Squat: 3 reps @ 85% + 13.5 x 10
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[ Week six ]
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- "Rest"
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- "Rest"
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- "Build to 1RM"
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- "Build to 1RM"
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[ Continue with Part 2 ]
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