69 lines
1.5 KiB
Plaintext
69 lines
1.5 KiB
Plaintext
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[ Max is your 1RM of part one ]
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Lifts:
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Squat Max: 230 Increment: 0
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TrainingDays:
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[ Week seven ]
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- Squat: 1 reps @ 50% (several with dynamic effort)
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- Squat: 1 reps @ 50% (several with dynamic effort)
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- Squat: 1 reps @ 50% (several with dynamic effort)
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[ Week eight ]
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- Squat: 1 reps @ 50% (several with dynamic effort)
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- Squat: 1 reps @ 50% (several with dynamic effort)
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- Squat: 1 reps @ 50% (several with dynamic effort)
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[ Week nine ]
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- Squat: 3 reps @ 65%, 4 reps @ 75%, 4 reps @ 85% x 3, 5 reps @ 85%
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- Squat: 3 reps @ 60%, 3 reps @ 70%, 4 reps @ 80%, 3 reps @ 90%, 5 reps @ 85% x 2
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- Squat: 4 reps @ 65%, 4 reps @ 70%, 4 reps @ 80% x 5
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[ Week ten ]
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- Squat: 4 reps @ 60%, 4 reps @ 70%, 4 reps @ 80%, 3 reps @ 90%, 4 reps @ 90% x 2
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- Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 3 reps @ 90% x 3, 3 reps @ 95%
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- Squat: 3 reps @ 65%, 3 reps @ 75%, 4 reps @ 85%, 5 reps @ 90%
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[ Week eleven ]
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- Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 5 reps @ 90% x 5
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- Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 95% x 2
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- Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 3 reps @ 95% x 4
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[ Week twelve ]
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- Squat: 3 reps @ 70%, 4 reps @ 80%, 5 reps @ 90% x 5
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- Squat: 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 95% x 4
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- Squat: 3 reps @ 75%, 4 reps @ 90%, 4 reps @ 80% x 3
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[ Taper Week ]
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- Squat: 3 reps @ 70%, 3 reps @ 80%, 5 reps @ 90% x 2, 4 reps @ 95%
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- Squat: 4 reps @ 75%, 4 reps @ 85% x 4
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- "Build to 1RM"
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