Beruflich Dokumente
Kultur Dokumente
100
Bench Press
Deadlift
Secondary 1
Secondary 2
Secondary Bench
100
100
100
100
100
Increment
2.5
Week 1
Week 2
Week 3
Week 3
Week 4
Week 5
Week 6
Week 7
Week 7
Intermediate CLUTZ
Updated: 06/03/15
Exercise
Squat
Day #1
Sets x Reps
5x6
Weight
Exercise
70 Secondary 1
67.5 Bench
72.5 3 ct Bench
Day #3
Sets x Reps
4x5
5x5
2x2
DB Flies
5x10
DB Flies
5x10
Upper back
50 Total Reps
Upper back
50 Total Reps
Squat
6x5
72.5 Secondary 1
3x5
72.5 Bench
75 3 ct Bench
5x4
3x2
5x10
50 Total Reps
Squat
6x4
DB Flies
Upper back
75 Secondary 1
70 Bench
77.5 3 ct Bench
5x10
50 Total Reps
4x4
5x5
3x3
5x10
50 Total Reps
DB Flies
5x10
Upper back
Squat
4x6
50 Total Reps
72.5 Secondary 1
3x4
75 Bench
80 3 ct Bench
5x4
2x2
DB Flies
Upper back
5x10
50 Total Reps
Squat
5x5
DB Flies
Upper back
5x10
50 Total Reps
75 Secondary 1
4x3
85 Bench
90
80
1x3
1x2
2x1
2x4
5x10
50 Total Reps
Squat
6x4
DB Flies
Upper back
5x10
50 Total Reps
Squat
3x3
DB Flies
Upper back
80 Secondary 1
85 Bench
90
82.5
5x10
50 Total Reps
5x2
1x3
1x1
1x1
2x3
Deadlift
4x2
DB Flies
Upper back
5x10
50 Total Reps
70 Squats
3x1
70 Bench
3x1
Deadlifts
70 Deadlift
3x1
TZ
By Connor Lutz
#3
Weight
Exercise
67.5 Squat
Day #5
Sets x Reps
6x2
Weight
80
75 Bench
75 Touch and Go
5x3
1x3+
82.5
82.5
65 Secondary 2
4x5
Pulls or Deficits
DB Flies
5x10
Upper back
50 Total Reps
70 Squat
4x3
80 Bench
75 Touch and Go
5x2
1x2+
Secondary 2
3x5
DB Flies
Upper back
5x10
50 Total Reps
80
87.5
87.5
70
70
72.5 Squat
3x4
80
77.5 Bench
75 Touch and Go
5x3
1x3+
85
85
75 Secondary 2
DB Flies
4x4
5x10
72.5
Upper back
75 Squat
82.5
80
Bench
80 Touch and Go
Secondary 2
DB Flies
Upper back
77.5 Squat
82.5
90
95 Bench
80
50 Total Reps
2x3
2x2
2x5
80
85
75
5x2
1x2+
90
90
3x4
75
5x10
50 Total Reps
2x3
2x2
2x5
82.5
90
77.5
1x3
1x3
2x6
82.5
87.5
80
4x3
77.5
5x10
50 Total Reps
1x3
1x3
2x1-2
2x4
80
87.5
95
80
1x3
1x3
2x5
85
90
82.5
85
Secondary 2
DB Flies
Upper back
80 Squats
85
90
97.5
82.5 Bench
90
DB Flies
Upper back
5x10
50 Total Reps
60
60
Rest
Exercise
Deadlifts
Speed Bench
Day #6
Sets x Reps
1x4
2x3
3x3
5x1
Weight
70
75
80
75
DB Flies
5x10
Upper back
50 Total Reps
Deadlifts
1x4
2x3
2x3
72.5
77.5
82.5
Speed Bench
5x1
77.5
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
1x3
3x2
2x2
70
80
85
Speed Bench
5x1
80
DB Flies
5x10
Upper back
50 Total Reps
Deadlifts
1x3
3x2
2x 1-2
Speed Bench
5x1
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
1x2
2x1
87.5
92.5
Overload Bench
3 ct Bench
4x1
3x2
102.5
80
80
85
90
82.5
DB Flies
Upper back
5x10
50 Total Reps
Deadlifts
3x1
75
Overload Bench
3 ct Bench
4x1
3x3
105
80
DB Flies
Upper back
5x10
50 Total Reps
Squat
1RM
Bench
1RM
Deadlift
1RM