49 lines
1.4 KiB
Plaintext
49 lines
1.4 KiB
Plaintext
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[ Max refers to 5RM or 3RM for PowerClean ]
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Lifts:
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Squat Max: 180 Increment: 2.5,
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Deadlift Max: 210 Increment: 2.5,
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Bench Max: 120 Increment: 1.25,
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Press Max: 80 Increment: 1.25,
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PowerClean Max: 80 Increment: 1.25
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SetTemplates:
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- empty:
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5 reps @ 0%
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- warmups:
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3 reps @ 25%,
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2 reps @ 50%,
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2 reps @ 75%
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- worksetMonday:
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5 reps @ 90%
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- worksetFriday:
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5 reps @ 100%
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TrainingDays:
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- Squat: empty, empty, warmups, worksetMonday x 5
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Bench: empty, warmups, worksetMonday x 5
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Deadlift: empty, warmups, worksetMonday
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- Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
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Press: empty, warmups, 5 reps @ 81% x 3 increase
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"3 sets of bodyweight Chin-ups"
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"5 sets of 10 Back Extensions or Glute-Ham Raises"
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- Squat: empty, empty, warmups, 5 reps @ 100%
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Bench: empty, warmups, 5 reps @ 100%
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PowerClean: empty, warmups, 3 reps @ 90% x 5
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- Squat: empty, empty, warmups, worksetMonday x 5
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Press: empty, warmups, worksetMonday x 5
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Deadlift: empty, warmups, worksetMonday
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- Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
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Bench: empty, warmups, 5 reps @ 81% x 3 increase
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"3 sets of bodyweight Chin-ups"
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"5 sets of 10 Back Extensions or Glute-Ham Raises"
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- Squat: empty, empty, warmups, 5 reps @ 100%
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Press: empty, warmups, 5 reps @ 100%
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PowerClean: empty, warmups, 3 reps @ 90% x 5
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