POW/MAX.STR (2080).

1 STRENGTH AND CONDITIONING RECORDING FORM STRENGTH TEST GOALS

BENCH PRESS: kgs
NAME: WEEKS: DATES: SQUATS: kgs
CLEANS: kgs
COMMENTS:
DATE: N/A
UPPER BODY WEEK RECOVERY WEEK
REPS 6 4 3 2 2 6 4 3 2 2 6 4 3 1
BENCH PRESS -> INTENSITY 80 90 100 100 100 80 90 100 100 100 80 90 90 90
CLAP PUSHUPS (x3) RECOVERY 60 90 90 90 - 60 90 90 90 - 60 90 90 -
WEIGHT
BENT OVER ROW REPS
WEIGHT
SEATED BB PRESS -> WEIGHT
MB PUSH PRESS THROW (x3) MB KG
LATPULLDOWN - 45 DEG REPS
WEIGHT

LOWER BODY WEEK

REPS 3 4 2 4 2 3 4 2 4 2 3 3 3 3
SUPERSET

SQUAT INTENSITY 80 90 90 90 90 80 90 90 90 90 70 80 80 70
WEIGHT
REPS 2 2 2 2 2 2 2 2 2 2 2 2 2 2
JUMP SQUAT (LIGHT) WEIGHT
RECOVERY 60 90 90 90 - 60 90 90 90 - 60 90 90 -
REPS 2 2 2 2 2 2 2 2 2 2
CLEAN PULL FROM RACK INTENSITY 80 90 100 100 100 80 90 100 100 100
RECOVERY 60 90 90 90 - 60 90 90 90 -
WEIGHT

UPPER BODY WEEK

REPS 6 4 3 2 2 6 4 3 2 2 6 4 3 10
DB BENCH PRESS -> INTENSITY 80 90 100 100 100 80 90 100 100 100 80 90 90 90
CLAP PUSHUPS RECOVERY 60 90 90 90 - 60 90 90 90 - 60 90 90 -
WEIGHT
BENT OVER ROW REPS
WEIGHT
SEATED BB PRESS -> WEIGHT
MB PUSH PRESS THROW (x3) MB KG
LATPULLDOWN - 45 DEG REPS
WEIGHT

LOWER BODY WEEK

REPS 3 3 3 2 2 3 3 3 2 2 3 2 2
POWER CLEAN INTENSITY 80 90 100 90 100 80 90 100 90 100 80 90 90
RECOVERY 60 90 90 120 - 60 90 90 120 - 60 90 -
WEIGHT
REPS 3 4 3 2 2 3 4 3 2 2 3 4 3
SUPERSET

SQUAT INTENSITY 80 90 100 100 100 80 90 100 100 100 80 90 100

WEIGHT
REPS 2 2 2 2 2 2 2 2 2 2 2 2 2
JUMP SQUAT (LIGHT) WEIGHT
RECOVERY 60 90 90 90 - 60 90 90 90 - 60 90 -