Dietmar Wolf Volume Program 3u2l6d
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BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Training Survey 3 days per week (Copyright: Dietmar Wolf) Goals SQ ** BP ** DL** ** Raw Maxes KG 460.0 315.0 515.0
Dato Navn
Recommended Change:
Competition Squat
Load Interval
415
90
80 - 90
High Bar Squat w/Pause
322.5
70
60 - 70
Benchpress
267.5
85
75 - 85
Incline Bench
157.5
50
50 - 60
220
70
70 - 80
Benchpress with Bottle
347.5
110
95 - 110 http://www.youtube.com/watch?v=FuHDGOjCd04
Military press
157.5
50
50 - 60
125
40
40 - 50
Deadlift from Box
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
Close Grip Bench
BTN Press
Defecit Deadlift StifflegDefecit Deadlift Good mornings **
StifflegDeadlift From Hang *** 282.5 * Or Reverse Grip
** Lifters use sumo-style competition, to use traditional style in training ** Lifters who use traditional style of competition, will use Halvsumo style in training ***Novice and young lifters should not train Good mornings, they can istede train stifflegDeadlift From Hang, with slightly wider grip Example "Trisett" - Benchpress: 1.Set: benchpress 1x7, then 1x7 Biceps, then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 2.Set: benchpress 1x6, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 3.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 4.Reset: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 5.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break Superset for example. Week 2 - Powerlifting Squat: 1.Set: Squat 1x5 2.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 3.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 4.Reset (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break Superset for example. Week 2 - Dead Lift: 1.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 2.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 3.Set: from block 1x5, then 1x5 from the ground - without a break
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 1 Uke 2 MA TI ON TO FR MA TI Powerlifting Squat SetXReps
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
trisett 200.0 Medium Grip
SXR
3x8
trisett 215.0 Medium Grip
1x7
w/Pause
207.5 wide 1x6
stopp
1x6
1x6-5
240.0 Competition Grip
3x5
125.0
3x5-4
130.0
135.0
1x7
1x6
1x5
135.0
137.5
142.5
3x6-7
Benchpress
235.0 wide
227.5 Competition Grip
3x5 SXR
1x7-6
220.0 wide
215.0 Competition Grip Incline Bench med
trisett 227.5 Medium Grip
1x7
3x5-6
føttene på 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
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 4 Uke 5 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps
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
High Bar Squat
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
277.5 Medium Grip
flaske 305.0 wide
1x5-4
295.0 Competition Grip
1x6-5
255.0
3x5
"
3x5-4
130.0
145.0
1x6
1x5
1x4
137.5
145.0
152.5
3x5-6
312.5 Competition Grip 3x5-4
137.5
3x4-5
føttene på benken
295.0 Medium Grip 1x7-6
247.5
1x6
Benchpress
på
1x6-5
flaske 287.5 wide "
4x4-3
3x8
trisett 240.0
1x7
Competition Grip
315.0
3x4
1x12
w/Pause
stopp
4x4-5
1x15
på
1x5
Standard 297.5
1x12
SXR
SXR
1x5
290.0
1x15
Benchpress
Incline Bench med
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
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 7 Uke 8 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps
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
High Bar Squat
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
på
1x6-5 1x5-4
267.5
"
3x4-5
stopp
330.0 Competition Grip 3x5-4
137.5
150.0
1x5
1x3
145.0
157.5
3x4-5
Benchpress
312.5 Medium Grip
flaske 322.5 wide
1x5-4
Competition Grip
SXR
4x3-4
3x8
trisett 255.0
SXR
Incline Bench med
322.5
3x3
1x15 3x8
1x5
Standard 307.5
3x3-2
føttene på benken
192.5
210.0
Tough and Go
1x6
1x4
Narrow Grip*
202.5
220.0
3x6-5
3x3-4
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
Dato Navn
Recommended Change:
Competition Squat
Load Interval
415
90
80 - 90
High Bar Squat w/Pause
322.5
70
60 - 70
Benchpress
267.5
85
75 - 85
Incline Bench
157.5
50
50 - 60
220
70
70 - 80
Benchpress with Bottle
347.5
110
95 - 110 http://www.youtube.com/watch?v=FuHDGOjCd04
Military press
157.5
50
50 - 60
125
40
40 - 50
Deadlift from Box
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
Close Grip Bench
BTN Press
Defecit Deadlift StifflegDefecit Deadlift Good mornings **
StifflegDeadlift From Hang *** 282.5 * Or Reverse Grip
** Lifters use sumo-style competition, to use traditional style in training ** Lifters who use traditional style of competition, will use Halvsumo style in training ***Novice and young lifters should not train Good mornings, they can istede train stifflegDeadlift From Hang, with slightly wider grip Example "Trisett" - Benchpress: 1.Set: benchpress 1x7, then 1x7 Biceps, then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 2.Set: benchpress 1x6, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 3.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 4.Reset: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break - pause 2 - 3 min. 5.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break Superset for example. Week 2 - Powerlifting Squat: 1.Set: Squat 1x5 2.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 3.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break - Break 2-3 min. 4.Reset (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break Superset for example. Week 2 - Dead Lift: 1.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 2.Set: from block 1x5, then 1x5 from the ground - without a break - Break 2-3 min. 3.Set: from block 1x5, then 1x5 from the ground - without a break
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 1 Uke 2 MA TI ON TO FR MA TI Powerlifting Squat SetXReps
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
trisett 200.0 Medium Grip
SXR
3x8
trisett 215.0 Medium Grip
1x7
w/Pause
207.5 wide 1x6
stopp
1x6
1x6-5
240.0 Competition Grip
3x5
125.0
3x5-4
130.0
135.0
1x7
1x6
1x5
135.0
137.5
142.5
3x6-7
Benchpress
235.0 wide
227.5 Competition Grip
3x5 SXR
1x7-6
220.0 wide
215.0 Competition Grip Incline Bench med
trisett 227.5 Medium Grip
1x7
3x5-6
føttene på 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
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 4 Uke 5 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps
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
High Bar Squat
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
277.5 Medium Grip
flaske 305.0 wide
1x5-4
295.0 Competition Grip
1x6-5
255.0
3x5
"
3x5-4
130.0
145.0
1x6
1x5
1x4
137.5
145.0
152.5
3x5-6
312.5 Competition Grip 3x5-4
137.5
3x4-5
føttene på benken
295.0 Medium Grip 1x7-6
247.5
1x6
Benchpress
på
1x6-5
flaske 287.5 wide "
4x4-3
3x8
trisett 240.0
1x7
Competition Grip
315.0
3x4
1x12
w/Pause
stopp
4x4-5
1x15
på
1x5
Standard 297.5
1x12
SXR
SXR
1x5
290.0
1x15
Benchpress
Incline Bench med
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
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V. BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf Trainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf) Øvelse Uke 7 Uke 8 MA TI ON TO FR MA TI ON Powerlifting Squat SetXReps
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
High Bar Squat
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
på
1x6-5 1x5-4
267.5
"
3x4-5
stopp
330.0 Competition Grip 3x5-4
137.5
150.0
1x5
1x3
145.0
157.5
3x4-5
Benchpress
312.5 Medium Grip
flaske 322.5 wide
1x5-4
Competition Grip
SXR
4x3-4
3x8
trisett 255.0
SXR
Incline Bench med
322.5
3x3
1x15 3x8
1x5
Standard 307.5
3x3-2
føttene på benken
192.5
210.0
Tough and Go
1x6
1x4
Narrow Grip*
202.5
220.0
3x6-5
3x3-4
Dips or Push Ups with Emphasis SXR
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
Pull Ups or Lat Pulldown SXR Narrow Grip*
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
From Hang SXR
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
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