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Dato
Navn
Recommended
Change:
Competition Squat
Load Interval
415
90
80 - 90
322.5
70
60 - 70
Benchpress
267.5
85
75 - 85
Incline Bench
157.5
50
50 - 60
220
70
70 - 80
347.5
110
95 - 110 http://www.youtube.com/watch?v=FuHDGOjCd04
Military press
157.5
50
50 - 60
125
40
40 - 50
462.5
90
90 - 100
Deadlift
412.5
80
80 - 90
360
70
70 - 80
257.5
50
50 - 60
180
35
35 - 45
55
55 - 65 http://www.youtube.com/watch?v=aSgLPMZfJNg
BTN Press
Defecit Deadlift
StifflegDefecit Deadlift
Good mornings **
290.0
Dato
Navn
ON
FR
332.5
1x8
1x5
312.5
312.5
3x6-5
supersett
1.sett
FR
1x6
372.5
3x5-4
242.5
TO
352.5
352.5
on the 225.0
ON
1x8
2.sett
1x6
3x5
Uke 3
MA
TI
332.5
332.5
High Bar Squat
TO
3x5
on the 242.5
257.5
on the 257.5
275.0
SXR
block
1x10
1x8
block
1x10
1x8
block
1x10
1x8
w/Pause
wide
235.0
250.0
wide
250.0
265.0
wide
265.0
282.5
1x8
1x6
Standard 242.5
1x8
257.5
3x6
1x6
Standard 257.5
4x5
1x8
275.0
3x6
1x6
Standard 275.0
4x5
290.0
3x6
4x5
watch?v=FuHDGOjCd04
Leg Curl
1x15
1x15
1x15
1x12
1x12
1x12
3x8
3x8
Benchpress
SXR
3x8
1x7
w/Pause
207.5 wide
1x6
stopp
1x6
1x6-5
3x5
125.0
3x5-4
130.0
135.0
1x7
1x6
1x5
135.0
137.5
142.5
3x6-7
Benchpress
235.0 wide
3x5
SXR
1x7-6
220.0 wide
1x7
3x5-6
fttene p benken
3x5-4
175.0
187.5
Tough and Go
1x7
1x5
182.5
1x6
Narrow Grip*
187.5
197.5
192.5
3x7-6
3x4-5
3x5-6
5x7
5x7
5x7
Triceps
SXR
5x6-8
5x6-8
5x6-8
Biceps
trisett
SXR
trisett
5x7
Deadlift
310.0
SXR
1x7-6
Wide Grip
330.0
trisett
5x7
1.sett
supersett
2. sett
1x6-5
5x7
From
392.5
Box
3x5
330.0
1x7-6
From
350.0
350.0
Ground
3x5
1x6-5
350.0
372.5
3x5-4
Defecit Deadlift**
SXR
StifflegDeadlift
From Defecit
3x5-4
270.0
287.5
3x7
305.0
3x6-5
3x5-4
232.5
237.5
245.0
3x8
3x7
3x8
Barbell Rows
trisett
SXR
trisett
5x8
trisett
5x8
5x8
3x15-8
3x15-8
3x15-8
Machine Rows
SXR
Military press
SXR
3x10-12
110.0
1x7
117.5
Good Mornings***
SXR
StifflegDeadlift ***
BTN
3x10-12
117.5
1x6
1x6
100.0 press
125.0
100.0
BTN
1x6-5
107.5 press
3x10-12
125.0
87.5
1x6-5
1x6-5
135.0
2x5-6
2x5-6
2x5-4
2x5-4
2x5-6
125.0
145.0
130.0
147.5
135.0
152.5
3x10-8
3x8
3x10-8
3x8
3x10-8
BTN
95.0 press
2x6-5
Deadlift SXR
with Emphasis
Abs SXR
95.0
3x8
225.0
197.5
232.5
205.0
240.0
212.5
3x8
3x10-8
3x8
3x10-8
3x8
3x10-8
2x10-12
2x12-15
3x15
3x15
2x12-15
2x10-12
3x15
3x15
2x12-15 2x12-15
3x15
3x15
2x10-12
3x15
2x12-15 2x12-15
3x15
3x15
332.5
Dato
Navn
TO
FR
352.5
1x5
Uke 6
MA
TI
ON
1x6-8
1x5
312.5
2.sett
372.5
312.5
3x6-5
supersett
1x6-5
3x6-5
supersett
352.5
1.sett
395.0
352.5
1.sett
3x3
3x4-5
on the 275.0
297.5
TO
FR
332.5
2.sett
3x3
on the 257.5
257.5
on the 282.5
282.5
SXR
block
1x8
1x7
block
1x10
1x8
block
1x6
1x6
w/Pause
wide
282.5
290.0
wide
265.0
275.0
wide
290.0
297.5
1x6
1x6
Standard 290.0
3x5
Leg Curl
1x8
307.5
4x4-5
3x6
1x15
1x12
3x8
3x8
1x5-4
1x6-5
255.0
3x5
"
3x5-4
130.0
145.0
1x6
1x5
1x4
137.5
145.0
152.5
3x5-6
137.5
3x4-5
fttene p benken
247.5
1x6
Benchpress
1x6-5
4x4-3
3x8
trisett 240.0
1x7
Competition Grip
315.0
3x4
1x12
w/Pause
stopp
4x4-5
1x15
1x5
Standard 297.5
1x12
SXR
SXR
1x5
290.0
1x15
Benchpress
1x6
Standard 275.0
3x3-4
197.5
192.5
Tough and Go
1x5
1x6
202.5
1x4
Narrow Grip*
210.0
202.5
215.0
3x4-5
3x6-5
3x3-4
5x7
5x7
5x7
Triceps
SXR
5x6-8
5x6-8
5x6-8
Biceps
SXR
trisett
5x7
Deadlift
1.sett
SXR
supersett
2. sett
5x7
5x7
From
417.5
360.0
Box
3x5-4
1x6
From
372.5
382.5
Ground
3x5-4
1.sett
supersett
2. sett
1x5
From
440.0
Box
3x4-3
From
372.5
Ground
3x3-4
402.5
3x3-4
Defecit Deadlift**
325.0
305.0
SXR
3x4-5
3x5-4
StifflegDeadlift
on Box SXR
342.5
3x4-3
237.5
250.0
245.0
3x7
3x7
3x8
Barbell Rows
SXR
trisett
5x8
5x8
5x8
3x15-8
3x15-8
3x15-8
Machine Rows
SXR
Military press
SXR
3x10-12
117.5
1x6
125.0
Good Mornings***
SXR
StifflegDeadlift ***
BTN
3x10-12
135.0
1x6-5
1x5-4
112.5 press
142.5
112.5
BTN
3x10-12
142.5
1x4-3
1x4-3
120.0 press
150.0
95.0
1x6
2x5-6
2x5-4
2x4-3
2x4-3
2x-4-3
2x5-6
157.5
145.0
162.5
147.5
167.5
3x8
3x7
3x7
3x6
3x7-6
BTN
100.0 press
140.0
Deadlift SXR
with Emphasis
Abs SXR
107.5
3x6-5
247.5
220.0
255.0
225.0
232.5
3x7
3x8
3x6
3x7
3x7-6
3x6-5
2x10-12
2x12-15
3x15
3x15
2x12-15
2x10-12
3x15
3x15
2x12-15 2x12-15
3x15
3x15
2x10-12
3x15
2x12-15 2x12-15
3x15
3x15
262.5
372.5
TO
FR
332.5
1x6-5
1x5
395.0
312.5
1x5-4
3x6-5
supersett
415.0
352.5
1.sett
3x3-4
Dato
Navn
2.sett
3x3
on the 257.5
265.0
on the 290.0
290.0
SXR
block
1x8
1x8
block
1x5
1x6
w/Pause
wide
265.0
282.5
wide
297.5
307.5
1x6
1x6
Standard 275.0
3x5
Leg Curl
1x4
297.5
4x5
1x15
1x12
1x12
Benchpress
1x6-5
w/Pause
260.0
1x6-5
1x5-4
267.5
"
3x4-5
stopp
137.5
150.0
1x5
1x3
145.0
157.5
3x4-5
Benchpress
1x5-4
Competition Grip
SXR
4x3-4
3x8
trisett 255.0
SXR
322.5
3x3
1x15
3x8
1x5
Standard 307.5
3x3-2
fttene p benken
192.5
210.0
Tough and Go
1x6
1x4
Narrow Grip*
202.5
220.0
3x6-5
3x3-4
5x7
5x7
Triceps
SXR
5x6-8
5x6-8
Biceps
trisett
SXR
5x7
5x7
Deadlift
372.5
SXR
1x5-4
1.sett
supersett
392.5
2. sett
1x4-3
From
462.5
Box
3x3-4
From
372.5
Ground
3x3-4
412.5
3x3-2
Defecit Deadlift**
305.0
SXR
StifflegDeadlift
on Box SXR
360.0
3x5
3x3-4
257.5
245.0
3x6
3x8
Barbell Rows
trisett
SXR
5x8
5x8
3x15-8
3x15-8
Machine Rows
SXR
Military press
SXR
3x10-12
125.0
1x6
135.0
Good Mornings***
SXR
StifflegDeadlift ***
BTN
3x10-12
150.0
1x4-3
1x4-3
125.0 press
157.5
100.0
1x6-5
2x5-6
2x3-2
2x3-2
2x5-4
170.0
162.5
180.0
3x7-6
3x5
3x6-5
BTN
107.5 press
152.5
Deadlift SXR
with Emphasis
Abs SXR
120.0
3x4
267.5
240.0
282.5
3x5-4
3x7-6
3x4-3
3x6-5
2x10-12
2x12-15
3x15
3x15
2x12-15
2x10-12
3x15
3x15
2x12-15 2x12-15
3x15
3x15
255.0