61 lines
1.3 KiB
Plaintext
61 lines
1.3 KiB
Plaintext
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* Max means 5RM in this context. Start with 92% of your
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* actual 5RM, you are supposed to pass that number
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* between weeks 3 and 4
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]
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Lifts:
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Squat Max: 180 Increment: 2.5%,
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HighPull Max: 120 Increment: 2.5%,
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Bench Max: 100 Increment: 2.5%,
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Press Max: 75 Increment: 2.5%,
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Clean Max: 80 Increment: 2.5%
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SetTemplates:
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- Warmup:
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5 reps @ 40%,
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5 reps @ 55%,
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5 reps @ 70%
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- MondaySets:
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Warmup,
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5 reps @ 85%,
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5 reps @ 100%
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- WednesdaySquat:
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Warmup,
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5 reps @ 70%
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- WednesdayOther:
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5 reps @ 55%,
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5 reps @ 70%,
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5 reps @ 85%,
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5 reps @ 100%
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- FridaySets:
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Warmup,
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5 reps @ 85%,
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3 reps @ 102.5%,
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8 reps @ 70%
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TrainingDays:
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- Squat: MondaySets
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Bench: MondaySets
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Clean: MondaySets
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"2 sets of weighted hypers"
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"4 sets of weighted sit-ups"
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- Squat: WednesdaySquat
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Press: WednesdayOther increase
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HighPull: WednesdayOther increase
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"3 sets of sit-ups"
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- Squat: FridaySets increase
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Bench: FridaySets increase
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Clean: FridaySets increase
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"3 sets of weighted dips (5-8 reps)"
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"3 sets of barbell curls"
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"3 sets of triceps extensons (8 reps)"
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