power lifting programs office

8/3/2019 Power Lifting Programs Office

1/42

Squat 30x8 45x6 60x5 65x4 75x3 80x4x4

Bench 45x2x10 60x6 70x3 80x1 90x5x6

Bench 50x2x10 65x6 80x3 90x1 100x5x3

Deadlift 60x2x10 80x6 95x3 110x1 120x45

Squat 40x8 55x6 70x5 80x4 90x3 95x2x1 75x3x7

Bench 45x2x10 60x6 75x3 85x1 92.5x6 90x4x6

Bench50x2x10 65x6 80x3 90x1 102.5x3 100x4x3

Deadlift 65x2x10 80x6 100x3 115x1 125x3 140x32Squat 40x8 50x6 65x5 65x4 70x4x9

Bench50x2x10 60x6 75x3 85x1 95x6 92.5x6 90x3x6

Bench55x2x10 70x6 85x3 95x1 105x3 102.5x3 100x3x3

Deadlift 70x2x10 90x6 110x3 120x1 135x3 145x2 155x31

Squat 45x2x10 55x6 70x3 75x1 85x4x4

Bench 50x2x10 65x6 80x3 90x197.5x6 95x6 92.5x6 90x2x6

Bench 55x2x10 70x6 85x3 95x1 107.5x3 105x3 102.5x3 100x2x3

Deadlift 65x2x10 80x6 100x3 115x1 125x45

Squat 50x2x10 65x6 80x3 90x1 100x2x1 85x3x5

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x6 95x6 92.5x6 90x6

Bench55x2x10 70x6 90x3 100x1 110x3 107.5x3 105x3 102.5x3 100x3

Deadlift 65x2x10 85x6 105x3 115x1 130x3 145x32

Squat 40x2x10 50x6 60x3 70x1 75x4x9

Bench50x2x10 65x6 80x3 90x1 100x6 97.5x6 95x6 92.5x2x6



Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x6 95x3x6

Bench 55x2x10 70x6 90x3 100x1 110x3 107.5x3 105x3x3

Deadlift 65x2x10 85x6 105x3 115x1 130x34Squat 55x2x10 70x6 85x3 95x1 105x2x1 90x3x3

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x4x6

Bench55x2x10 70x6 90x3 100x1 110x3 107.5x4x3


Squat 40x2x10 50x6 65x3 70x1 80x4x9

Bench

50x2x10 65x6 80x3 90x1 100x5x6

Bench55x2x10 70x6 90x3 100x1 110x5x3


Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 45x2x10 60x6 75x3 85x1 92.5x3x4

Bench 50x2x10 65x6 80x3 90x1 100x1 110x1 120x1 125x1 130x1

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 50x2x10 60x6 75x3 85x1 95x1 105x1 110x1

Bench 45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x22 110x23

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x43


Squat 30x8 45x6 60x5 65x4 65x4x9

Bench45x8 70x6 85x6 95x5 100x4 105x55

Bench 45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x33 110x33


Week7

Week8

19

20

21

22

23

24

Week5

Week6

13

14

15

16

17

18

Week3

Week4

7

8

9

10

11

12

1

2

3

Week1

Week2

4

5

6


2/42

Squat 35x2x10 45x6 55x3 65x1 70x3 80x32

Bench 45x2x10 60x6 70x3 80x1 90x5x6

Bench 50x2x10 65x6 80x3 90x1 100x5x3

Deadlift 60x2x10 80x6 95x3 110x1 120x45

Squat 40x2x10 50x6 60x3 70x1 75x3 80x2 85x31

Bench 45x2x10 60x6 75x3 85x1 92.5x6 90x4x6

Bench50x2x10 65x6 80x3 90x1 102.5x3 100x4x3


Squat 35x2x10 40x6 50x3 60x1 65x45

Bench50x2x10 60x6 75x3 85x1 95x6 92.5x6 90x3x6

Bench55x2x10 70x6 85x3 95x1 105x3 102.5x3 100x3x3


Squat 35x2x10 45x6 55x3 65x1 70x3 80x32



Deadlift 65x2x10 80x6 100x3 115x1 125x45

Squat 40x2x10 50x6 65x3 70x1 80x3 85x2 90x31




Squat 35x2x10 45x6 55x3 65x1 70x45




Squat 40x2x10 50x6 60x3 70x1 75x3 80x32

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x6 95x3x6

Bench 55x2x10 70x6 90x3 100x1 110x3 107.5x3 105x3x3

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 40x2x10 50x6 65x3 70x1 80x3 85x2 95x31Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x4x6

Bench55x2x10 70x6 90x3 100x1 110x3 107.5x4x3


Squat 35x2x10 45x6 55x3 65x1 70x34

Bench50x2x10 65x6 80x3 90x1 100x5x6

Bench55x2x10 70x6 90x3 100x1 110x5x3


Squat 40x2x10 50x6 60x3 70x1 75x3 85x32

Bench 45x2x10 60x6 75x3 85x1 92.5x3x4

Bench 50x2x10 65x6 80x3 90x1 100x1 110x1 120x1 125x1 130x1

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 40x2x10 50x6 65x3 70x1 80x3 90x2 95x31

Bench 45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x22 110x23

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x43


Squat 40x2x10 50x6 60x3 70x1 75x34

Bench45x8 70x6 85x6 95x5 100x4 105x55

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x33 110x33


Week1

1

2

3

Week2

4

5

6

Week3

7

8

9

Week4

10

11

12

Week5

13

14

15

Week6

16

17

18

Week7

19

20

21

Week8

22

23

24


3/42


4/42

qua x x x x x x x

Bench 50x2x10 60x6 75x3 85x1 95x24 90x22

Bench 40x8 50x6 70x6 80x5 90x4 105x2 110x2 95x25 90x22 127.5x32

Deadlift 60x2x10 80x6 95x3 110x1 120x45

Squat 40x2x10 50x6 60x3 70x1 75x3 80x2 85x31 x100x32

Bench 40x8 50x6 70x6 80x5 90x4 105x3 95x26 90x23

Bench40x8 50x6 70x6 80x5 90x4 105x2 110x1 115x1 100x23 90x23 127.5x33


Squat 35x2x10 40x6 50x3 60x1 65x45

Bench40x8 50x6 70x6 80x5 90x4 105x3 100x24 90x33

Bench40x8 50x6 70x6 80x5 90x4 105x2 110x2 100x25 90x33

Deadlift 70x2x10 90x6 110x3 120x1 135x3 145x2 155x31 x180x32

Squat 35x2x10 45x6 55x3 65x1 70x3 80x32

Bench 40x8 50x6 70x6 80x5 90x4 105x2 110x2 115x1 100x23 95x22 127.5x34

Bench 40x8 50x6 70x6 80x5 90x4 105x3 110x2 100x24 95x23

Deadlift 65x2x10 80x6 100x3 115x1 125x45


Bench 40x8 50x6 70x6 80x5 90x4 105x3 110x2 115x1 102.5x23 95x33



Squat 35x2x10 45x6 55x3 65x1 70x45

Bench40x2x10 50x6 65x3 70x1 8035

Bench40x8 60x6 80x5 85x4 95x4 105x2 115x1 120x1 125x1


Squat 40x2x10 50x6 60x3 70x175x3 80x32

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x22 105x23

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x43

Deadlift 65x2x10 85x6 105x3 115x1 130x34


Bench 45x8 65x6 80x6 90x5 95x4 100x55

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x33 105x33


Squat 35x2x10 45x6 55x3 65x1 70x34

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x33

Bench45x8 65x6 80x5 90x4 100x3 110x3 120x1 125x1 130x1


Squat 40x2x10 50x6 60x3 70x1 75x3 85x32

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x22 105x23

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x43

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 40x2x10 50x6 65x3 70x1 80x3 90x2 95x31

Bench 45x8 65x6 80x6 90x5 95x4 100x55

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x33 105x33


Squat 40x2x10 50x6 60x3 70x1 75x34

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x33

Bench45x8 65x6 80x5 90x4 100x3 110x3 120x1 125x1 130x1


Week1

Mo

We

Fr

Week2

Mo

We

Fr

Week3

Mo

We

Fr

Week4

Mo

We

Fr

Week5

Mo

We

Fr

Week6

Mo

We

Fr

Week7

Mo

We

Fr

Week8

Mo

We

Fr


5/42


6/42

qua x x x x x x x

Bench 50x2x10 60x6 75x3 85x1 95x24 90x22

Bench 40x8 50x6 70x6 80x5 90x4 105x2 110x2 95x25 90x22 127.5x32

Deadlift 60x2x10 80x6 95x3 110x1 120x45

Squat 40x8 55x6 70x5 80x4 90x3 95x2x1 75x3x7

Bench 40x8 50x6 70x6 80x5 90x4 105x3 95x26 90x23



Squat 40x8 50x6 65x5 65x4 70x4x9

Bench40x8 50x6 70x6 80x5 90x4 105x3 100x24 90x33

Bench40x8 50x6 70x6 80x5 90x4 105x2 110x2 100x25 90x33


Squat 45x2x10 55x6 70x3 75x1 85x4x4

Bench 40x8 50x6 70x6 80x5 90x4 105x2 110x2 115x1 100x23 95x22 127.5x34

Bench 40x8 50x6 70x6 80x5 90x4 105x3 110x2 100x24 95x23

Deadlift 65x2x10 80x6 100x3 115x1 125x45

Squat 50x2x10 65x6 80x3 90x1 100x2x1 85x3x5

Bench 40x8 50x6 70x6 80x5 90x4 105x3 110x2 115x1 102.5x23 95x33



Squat 40x2x10 50x6 60x3 70x1 75x4x9

Bench40x2x10 50x6 65x3 70x1 8035

Bench40x8 60x6 80x5 85x4 95x4 105x2 115x1 120x1 125x1


Squat 45x2x10 60x6 70x3 80x190x4x4

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x22 105x23

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x43

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 55x2x10 70x6 85x3 95x1 105x2x1 90x3x3

Bench 45x8 65x6 80x6 90x5 95x4 100x55

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x33 105x33


Squat 40x2x10 50x6 65x3 70x1 80x4x9

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x33

Bench45x8 65x6 80x5 90x4 100x3 110x3 120x1 125x1 130x1


Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x22 105x23

Bench 45x8 65x6 80x6 90x5 95x4 100x3 105x43

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 50x2x10 60x6 75x3 85x1 95x1 105x1 110x1

Bench 45x8 65x6 80x6 90x5 95x4 100x55

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x3 110x33 105x33


Squat 30x8 45x6 60x5 65x4 65x4x9

Bench45x8 65x6 80x6 90x5 95x4 100x3 105x33

Bench45x8 65x6 80x5 90x4 100x3 110x3 120x1 125x1 130x1


Week7

19

20

21

Week8

22

23

24

Week5

13

14

15

Week6

16

17

18

Week3

7

8

9

Week4

10

11

12

Week1

1

2

3

Week2

4

5

6


7/42


8/42

Squat 40x2x10 50x6 60x3 70x1 75x3 80x32

Bench 25x8 45x7 65x6 82.5x5x5

Bench 25x8 45x7 65x6 82.5x5 90x4 100x3 x2.5

Deadlift 60x2x10 80x6 95x3 110x1 120x45

Squat 40x2x10 50x6 65x3 70x1 80x3 85x2 90x31

Bench 25x8 45x7 65x6 82.5x5x5

Bench25x8 45x7 65x6 82.5x5 90x4 x2.5


Squat 35x2x10 45x6 55x3 65x1 70x45

Bench25x8 45x7 65x6 82.5x5x5

Bench

25x8 45x7 65x6 82.5x5 90x4 100x3 110x2 x2.5Deadlift 70x2x10 90x6 110x3 120x1 135x3 145x2 155x31

Squat 40x2x10 50x6 60x3 70x1 75x3 85x32

Bench 25x8 45x7 65x6 82.5x5x5

Bench 25x8 45x7 65x6 82.5x5 x2.5

Deadlift 65x2x10 80x6 100x3 115x1 125x45

Squat 40x2x10 50x6 65x3 70x1 80x3 90x2 95x31

Bench 25x8 45x7 65x6 82.5x5x5

Bench25x8 45x7 65x6 82.5x5 90x4 100x3 110x2 120x1 x2.5


Squat 40x2x10 50x6 60x3 70x1 75x45

Bench

25x8 47.5x7 67.5x685x5x5

Bench20x8 40x7 57.5x6 72.5x5 80x4 87.5x3 97.5x3 105x3 x2.5


Squat 40x2x10 50x6 65x3 70x1 80x3 85x32

Bench 25x8 47.5x7 67.5x6 85x5x5

Bench 20x8 37.5x7 55x6 67.5x5 75x4 85x4 92.5x4 100x4 x2.5

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 45x2x10 55x6 70x3 75x1 85x3 90x2 100x31

Bench 25x8 47.5x7 67.5x6 85x5x5

Bench22.5x8 42.5x7 60x6 75x5 82.5x4 92.5x3 100x2 110x2 x2.5


Squat 40x2x10 50x6 60x3 70x1 75x34

Bench25x8 47.5x7 67.5x6 85x5x5

Bench20x8 35x7 52.5x6 65x5 72.5x5 80x5 87.5x5 95x5 x2.5


Squat 40x2x10 50x6 65x3 70x1 80x3 90x32

Bench 25x8 47.5x7 67.5x6 85x5x5

Bench 25x8 47.5x7 67.5x6 85x5 95x4 105x3 115x2 125x1 x2.5

Deadlift 65x2x10 85x6 105x3 115x1 130x34

Squat 45x2x10 55x6 70x3 75x1 85x3 95x2 100x31

Bench 45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x22 110x23

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x43

Deadlift 70x2x10 90x6 110x3 120x1 135x3 150x32Squat 40x2x10 50x6 65x3 70x1 80x34

Bench45x8 70x6 85x6 95x5 100x4 105x55

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x3 115x33 110x33


Week1

25

26

27

Week2

28

29

30

Week3

31

32

33

Week4

34

35

36

Week5

37

38

39

Week6

40

41

42

Week7

43

44

45

Week8

46

47

48


9/42

107.5x4


10/42

. .

120 2.5

-

1 25 x8 45 x7 65 x6 82.5 x5x5

2 25 x8 45 x7 65 x6 82.5 x5 90 x4 100 x3 102.5 x3 105 x3 107.5 x3 110 x3 112.5 x3 115 x3 1103 25 x8 45 x7 65 x6 82.5 x5x5

4 25 x8 45 x7 65 x6 82.5 x5 90 x4 92.5 x4 95 x4 97.5 x4 100 x4 102.5 x4 105 x4 1055 25 x8 45 x7 65 x6 82.5 x5x5

6 25 x8 45 x7 65 x6 82.5 x5 90 x4 100 x3 110 x2 112.5 x2 115 x2 117.5 x2 120 x2 122.5 x2 125 x2 1157 25 x8 45 x7 65 x6 82.5 x5x5

8 25 x8 45 x7 65 x6 82.5 x5 85 x5 87.5 x5 90 x5 92.5 x5 95 x5 97.5 x5 1009 25 x8 45 x7 65 x6 82.5 x5x5

10 25 x8 45 x7 65 x6 82.5 x5 90 x4 100 x3 110 x2 120 x1 122.5 x1 125 x1 128 x1 130 x1 132.5 x1 135 x1 1251 25 x8 47.5 x7 67.5 x6 85 x5x5

2 20 x8 40 x7 57.5 x6 72.5 x5 80 x4 87.5 x3 97.5 x3 105 x3 107.5 x3 110 x3 112.5 x3 115 x3 117.5 x3 120 x3 1153 25 x8 47.5 x7 67.5 x6 85 x5x5

4 20 x8 37.5 x7 55 x6 67.5 x5 75 x4 85 x4 92.5 x4 100 x4 102.5 x4 105 x4 107.5 x4 110 x4 112.5 x4 115 x4 1105 25 x8 47.5 x7 67.5 x6 85 x5x5

6 23 x8 42.5 x7 60 x6 75 x5 82.5 x4 92.5 x3 100 x2 110 x2 112.5 x2 115 x2 117.5 x2 120 x2 122.5 x2 125 x2 1207 25 x8 47.5 x7 67.5 x6 85 x5x5

8 20 x8 35 x7 52.5 x6 65 x5 72.5 x5 80 x5 87.5 x5 95 x5 97.5 x5 100 x5 102.5 x5 105 x5 107.5 x5 110 x5 1059 25 x8 47.5 x7 67.5 x6 85 x5x5

10 25 x8 47.5 x7 67.5 x6 85 x5 95 x4 105 x3 115 x2 125 x1 127.5 x1 130 x1 133 x1 135 x1 137.5 x1 140 x1 1301 25 x8 50 x7 70 x6 87.5 x5x5

2 23 x8 42.5 x7 60 x6 75 x5 82.5 x4 92.5 x3 100 x3 110 x3 112.5 x3 115 x3 117.5 x3 120 x3 122.5 x3 125 x3

3 25 x8 50 x7 70 x6 87.5 x5x5

4 20 x8 40 x7 57.5 x6 72.5 x5 80 x4 87.5 x4 97.5 x4 105 x4 107.5 x4 110 x4 112.5 x4 115 x4 117.5 x4 120 x4

5 25 x8 50 x7 70 x6 87.5 x5x5

6 23 x8 42.5 x7 62.5 x6 77.5 x5 87.5 x4 97.5 x3 105 x2 115 x2 117.5 x2 120 x2 122.5 x2 125 x2 127.5 x2 130 x2

7 25 x8 50 x7 70 x6 87.5 x5x5

8 20 x8 37.5 x7 55 x6 67.5 x5 75 x5 85 x5 92.5 x5 100 x5 102.5 x5 105 x5 107.5 x5 110 x5 112.5 x5 115 x5

9 25 x8 50 x7 70 x6 87.5 x5x510 25 x8 50 x7 70 x6 87.5 x5 100 x4 110 x3 120 x2 130 x1 132.5 x1 135 x1 138 x1 140 x1 142.5 x1 145 x1


11/42

Squat 30x8 45x6 60x5 65x4 75x3 80x4x4

Bench 45x8 60x6 80x5x5

Bench 45x8 60x6 80x5 90x4 100x3 110x2x2

Deadlift 50x8 70x6 95x5 100x4 110x4x9

Squat 40x8 55x6 70x5 80x4 90x3 95x2x1 75x3x7

Bench 45x8 60x6 80x5 90x4x4

Bench45x8 60x6 80x5 90x4 100x3 110x2 120x2x1

Deadlift 50x8 70x6 95x5 110x4 120x3 130x4x4

Squat 40x8 50x6 65x5 65x4 70x4x9

Bench30x8 55x6 75x4 90x3 120x3 112.5x24 105x33

Bench 30x8 55x6 75x4 90x3 120x2 125x2 112.5x25 105x33

Deadlift 60x8 90x6 115x5 130x4 145x3 155x2x1 120x3x7

Squat 45x2x10 55x6 70x3 75x1 85x4x4

Bench 30x8 55x6 75x4 90x3 120x2 125x2 130x1 115x23

Bench 30x8 55x6 75x4 90x3 1 20 x3 12 5x 2 11 5x 24 1 07 .5 x2 3

Deadlift 60x2x10 75x6 90x3 105x1 115x4x9 x4x9

Squat 50x2x10 65x6 80x3 90x1 100x2x1 85x3x5

Bench 30x8 55x6 75x4 90x3 120x3 125x2 130x1 117.5x23

Bench30x8 55x6 75x4 90x3 120x3 125x2 130x1 120x23

Deadlift 70x2x10 90x6 110x3 120x1 135x4x4

Squat 40x2x10 50x6 60x3 70x1 75x4x9 x4x9

Bench

4010 57.58 77.56 9035

Bench47.5x8 70x6 87.5x5 1004 110x4 120x2 130x1 137.5x1 140x1

Deadli ft 85x2x10 105x6 130x3 150x1 165x2x1 135x3x5

Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 45x8 70x6 85x6 95x5 100x4 105x3 1 10 x3 1 15x 2 2 1 10x 2 3

Bench 45x8 70x6 85x6 95x5 100x4 105x3 110x43


Squat 55x2x10 70x6 85x3 95x1 105x2x1 90x3x3

Bench 45x8 70x6 85x6 95x5 100x4 105x55

Bench45x8 70x6 85x6 95x5 100x4 105x3 1 10 x3 1 15x 3 3 1 10x 3 3


Squat 40x2x10 50x6 65x3 70x1 80x4x9 x4x9

Bench45x8 70x6 85x6 95x5 100x4 105x3 110x33

Bench45x8 70x6 85x5 95x4 105x3 115x3 125x1 130x1 140x1

Deadli ft 85x2x10 110x6 135x3 155x1 170x2x1 145x3x3

Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 45x8 70x6 85x5 95x4 105x4x3

Bench 45x8 70x6 85x5 95x4x3


Squat 50x2x10 60x6 75x3 85x1 95x1 105x1 110x1

Bench 45x8 70x6 80x10x3

Bench

45x8 70x6 85x5 95x4 105x6x3Deadli ft 75x2x10 100x6 120x3 135x1 150x4x4

Squat 30x8 45x6 60x5 65x4 65x4x9

Bench45x8 70x6 85x5 95x6x3

Bench45x8 70x6 80x10x3

Deadli ft 80x2x10 100x6 125x3 140x1 155x1 170x1 185x1

Week1

Mo

We

Fr

Week2

Mo

We

Fr

Week3

Mo

We

Fr

Week4

Mo

We

Fr

Week5

Mo

We

Fr

Week6

Mo

We

Fr

Week7

Mo

We

Fr

Week8

Mo

We

Fr


12/42

107.5x22

107.5x33

110x22


13/42

Squat

: 105 5 50% 65% 80% 90%

1 30 x8 45 x6 60 x5 65 x4 65 x4x9 x2x10 x6 x3 x1

2 30 x8 45 x6 60 x5 65 x4 75 x3 80 x4x4

3 40 x8 55 x6 70 x5 80 x4 90 x3 95 x2x1 75 x3x7

4 40 x8 50 x6 65 x5 65 x4 70 x4x9

5 45 x2x10 55 x6 70 x3 75 x1 85 x4x4

6 50 x2x10 65 x6 80 x3 90 x1 100 x2x1 85 x3x5

7 40 x2x10 50 x6 60 x3 70 x1 75 x4x9

8 45 x2x10 60 x6 70 x3 80 x1 90 x4x4

9 55 x2x10 70 x6 85 x3 95 x1 105 x2x1 90 x3x3

10 40 x2x10 50 x6 65 x3 70 x1 80 x4x9

11 45 x2x10 60 x6 70 x3 80 x1 90 x4x4

12 50 x2x10 60 x6 75 x3 85 x1 95 x1 105 x1 110 x1

:

Deadlift

: 170 5

1 50 x8 70 x6 95 x5 100 x4 110 x4x9

2 50 x8 70 x6 95 x5 110 x4 120 x3 130 x4x4

3 60 x8 90 x6 115 x5 130 x4 145 x3 155 x2x1 120 x3x7

4 60 x2x10 75 x6 90 x3 105 x1 115 x4x9

5 70 x2x10 90 x6 110 x3 120 x1 135 x4x4

6 85 x2x10 105 x6 130 x3 150 x1 165 x2x1 135 x3x5

7 60 x2x10 80 x6 95 x3 110 x1 120 x4x9

8 75 x2x10 95 x6 115 x3 130 x1 145 x4x4

9 85 x2x10 110 x6 135 x3 155 x1 170 x2x1 145 x3x3

10 65 x2x10 85 x6 105 x3 115 x1 130 x4x9

11 75 x2x10 100 x6 120 x3 135 x1 150 x4x4

12 80 x2x10 100 x6 125 x3 140 x1 155 x1 170 x1 185 x1

:

"12-".

..

"12-".

..


14/42

100 5T 170 ..

50% 65% 80% 90% 1

1 40 x2x1 50 x6 60 x3 70 x1 75 x3 80 x32 1 74/3, 82/322 60 x2x1 80 x6 95 x3 110 x1 120 x45 2 70/3-5 53 40 x2x1 50 x6 65 x3 70 x1 80 x3 85 x2 90 x31 x 105 x32 3 80/3, 85/2, 90/3 1, : 105/32

2


3

7 40 x2x1 50 x6 60 x3 70 x1 75 x3 85 x32 1 76/3, 84/328 65 x2x1 80 x6 100 x3 115 x1 125 x45 2 72,5/3-5 59 40 x2x1 50 x6 65 x3 70 x1 80 x3 90 x2 95 x31 x 110 x32 3 82/3, 88/2, 94/3 1, : 110/32

4


5


6


7 19 40 x2x1 50 x6 65 x3 70 x1 80 x3 90 x32 1 80/3, 88/3220 65 x2x1 85 x6 105 x3 115 x1 130 x34 2 77,5/3-4 421 45 x2x1 55 x6 70 x3 75 x1 85 x3 95 x2 100 x31 x 3 86/3, 94/2, 102/2 1,

8 22 70 x2x1 90 x6 110 x3 120 x1 135 x3 150 x32 1 80/3, 88/3223 40 x2x1 50 x6 65 x3 70 x1 80 x34 2 77,5/3-4 424 75 x2x1 95 x6 115 x3 130 x1 145 x3 160 x2 175 x31 x 3 86/3, 94/2, 102/2 1, .

3

2

- 8

1

4

5

6

7

8


15/42


16/42

95 5T 170 ..

50% 65% 80% 90% 1


2


3


4


5


6


7 19 40 x2x1 50 x6 60 x3 70 x1 75 x3 85 x32 1 80/3, 88/3220 65 x2x1 85 x6 105 x3 115 x1 130 x34 2 77,5/3-4 421 40 x2x1 50 x6 65 x3 70 x1 80 x3 90 x2 95 x31 x 3 86/3, 94/2, 102/2 1,

8 22 70 x2x1 90 x6 110 x3 120 x1 135 x3 150 x32 1 80/3, 88/3223 40 x2x1 50 x6 60 x3 70 x1 75 x34 2 77,5/3-4 424 75 x2x1 95 x6 115 x3 130 x1 145 x3 160 x2 175 x31 x 3 86/3, 94/2, 102/2 1, .

7

6

- 8

4

5

8

1

2

3


17/42


18/42

50% 65% 80% 90%

5 5 x2x10 x6 x3 x1

. 120 . 2.5

95.0% 93.0% 91.0% 89.0% 87.0% 85.0% 83.0% 81.0% 79.0% 77.0% 75.0%

110.00 ##### ##### ##### ##### ##### ##### 97.50 95.00 #### ####

1 x5x6 # x2x1 60 x6 70 x3 80 x1 90.00

2 x5x3 # x2x1 65 x6 80 x3 90 x1 100.00

3 x6 x4x6 # x2x1 60 x6 75 x3 85 x1 92.50

4 x3 x4x3 # x2x1 65 x6 80 x3 90 x1 102.50

5 x6 x6 x3x6 # x2x1 60 x6 75 x3 85 x1 95.00

6 x3 x3 x3x3 # x2x1 70 x6 85 x3 95 x1 105.00

7 x6 x6 x6 x2x6 # x2x1 65 x6 80 x3 90 x1 97.50

8 x3 x3 x3 x2x3 # x2x1 70 x6 85 x3 95 x1107.50

9 x6 x6 x6 x6 x6 # x2x1 65 x6 80 x3 90 x1 100.00

10 x3 x3 x3 x3 x3 # x 2x 1 7 0 x 6 90 x3 100 x 1 110.00

11 x6 x6 x6 x2x6 # x2x1 65 x6 80 x3 90 x1 100.00

12 x3 x3 x3 x2x3 # x 2x 1 7 0 x 6 90 x3 100 x 1 110.00

13 x6 x6 x3x6 # x2x1 65 x6 80 x3 90 x1 100.00

14 x3 x3 x3x3 # x 2x 1 7 0 x 6 90 x3 100 x 1 110.00

15 x6 x4x6 # x2x1 65 x6 80 x3 90 x1 100.00

16 x3 x4x3 # x 2x 1 7 0 x 6 90 x3 100 x 1 110.00

17 x5x6 # x2x1 65 x6 80 x3 90 x1 100.00

18 x5x3 # x 2x 1 7 0 x 6 90 x3 100 x 1 110.00

19 x3x4 # x2x1 60 x6 75 x3 85 x1 92.50

20 # x2x1 65 x6 80 x3 90 x1 100 x1 110 x1 120

-, -.


19/42

x1 ## x1 130 x1


20/42

50% 65% 80% 90%

5 5 x2x10 x6 x3 x1

. 120 . 2.5

95.0% 93.0% 91.0% 89.0% 87.0% 85.0% 83.0% 81.0% 79.0% 77.0% 75.0%

115.00 ##### ##### ##### ##### ##### ##### #### #### #### ####

1 x5x6 # x 2x1 60 x6 70 x3 80 x1 90.00

2 x5x2 # x 2x1 70 x6 85 x3 95 x1 105.00

3 x6 x4x6 # x 2x1 60 x6 75 x3 85 x1 92.50

4 x2 x4x2 # x 2x1 70 x6 85 x3 95 x1 107.50

5 x6 x6 x3x6 # x 2x1 60 x6 75 x3 85 x1 95.00

6 x2 x2 x3x2 # x 2x 1 70 x 6 90 x 3 10 0 x 1 110.00

7 x6 x6 x6 x2x6 # x 2x1 65 x6 80 x3 90 x197.50

8 x2 x2 x2 x2x2 # x 2x 1 75 x 6 90 x 3 10 0 x 1 112.50

9 x6 x6 x6 x6 x6 # x 2x1 65 x6 80 x3 90 x1 100.00

10 x2 x2 x2 x2 x2 # x 2x 1 75 x 6 90 x 3 10 5 x 1 115.00

11 x6 x6 x6 x2x6 # x 2x1 65 x6 80 x3 90 x1 100.00

12 x2 x2 x2 x2x2 # x 2x 1 75 x 6 90 x 3 10 5 x 1 115.00

13 x6 x6 x3x6 # x 2x1 65 x6 80 x3 90 x1 100.00

14 x2 x2 x3x2 # x 2x 1 75 x 6 90 x 3 10 5 x 1 115.00

15 x6 x4x6 # x 2x1 65 x6 80 x3 90 x1 100.00

16 x2 x4x2 # x 2x 1 75 x 6 90 x 3 10 5 x 1 115.00

17 x5x6 # x 2x1 65 x6 80 x3 90 x1 100.00

18 x5x2 # x 2x 1 75 x 6 90 x 3 10 5 x 1 115.00

19 x3x4 # x 2x1 60 x6 75 x3 85 x1 92.50

20 # x2x1 65 x6 80 x3 90 x1 100 x1 110 x1 120 x1

-, -.


21/42

## x1 130.0 x1


22/42

50% 65% 80% 90%

5 5 x2x10 x6 x3 x1

. 60 . 2.5

95.0% 93.0% 91.0% 89.0% 87.0% 85.0% 83.0% 81.0% 79.0% 77.0% 75.0%

57.50 55.00 55.00 52.50 52.50 50.00 50.00 #### #### #### ####

1 x5x6 # x 2x1 30 x6 35 x3 40 x1 45.00

2 x5x2 # x 2x1 35 x6 40 x3 45 x1 52.50

3 x6 x4x6 # x 2x1 30 x6 35 x3 40 x1 45.00

4 x2 x4x2 # x 2x1 35 x6 40 x3 45 x1 52.50

5 x6 x6 x3x6 # x 2x1 30 x6 40 x3 45 x1 47.50

6 x2 x2 x3x2 # x 2x1 35 x6 45 x3 50 x1 55.00

7 x6 x6 x6 x2x6 # x 2x1 30 x6 40 x3 45 x1 47.50

8 x2 x2 x2 x2x2 # x 2x1 35 x6 45 x3 50 x1 55.00

9 x6 x6 x6 x6 x6 # x 2x1 35 x6 40 x3 45 x1 50.00

10 x2 x2 x2 x2 x2 # x 2x1 35 x6 45 x3 50 x1 57.50

11 x6 x6 x6 x2x6 # x 2x1 35 x6 40 x3 45 x1 50.00

12 x2 x2 x2 x2x2 # x 2x1 35 x6 45 x3 50 x1 57.50

13 x6 x6 x3x6 # x 2x1 35 x6 40 x3 45 x1 50.00

14 x2 x2 x3x2 # x 2x1 35 x6 45 x3 50 x1 57.50

15 x6 x4x6 # x 2x1 35 x6 40 x3 45 x1 50.00

16 x2 x4x2 # x 2x1 35 x6 45 x3 50 x1 57.50

17 x5x6 # x 2x1 35 x6 40 x3 45 x1 50.00

18 x5x2 # x 2x1 35 x6 45 x3 50 x1 57.50

19 x3x4 # x 2x1 30 x6 35 x3 40 x1 45.00

20 # x2x1 65 x6 80 x3 90 x1 100 x1 110 x1 120 x1

-, -.


23/42

## x1 130 x1


24/42

Squat

: 110 5 50% 65% 80% 90%

1 35 x8 45 x6 60 x5 65 x4 70 x4x9 x2x10 x6 x3 x1

2 35 x8 45 x6 60 x5 70 x4 80 x3 85 x4x4

3 40 x8 60 x6 75 x5 85 x4 90 x3 100 x2x1 80 x3x7

4 40 x8 50 x6 65 x5 70 x4 75 x4x9

5 45 x2x10 60 x6 70 x3 80 x1 90 x4x4

6 55 x2x10 70 x6 85 x3 95 x1 105 x2x1 90 x3x5

7 40 x2x10 50 x6 65 x3 70 x1 80 x4x9

8 45 x2x10 60 x6 70 x3 80 x1 90 x4x4

9 55 x2x10 70 x6 90 x3 100 x1 110 x2x1 90 x3x3

10 45 x2x10 55 x6 70 x3 75 x1 85 x4x9

11 50 x2x10 60 x6 75 x3 85 x1 95 x4x4

12 50 x2x10 65 x6 80 x3 90 x1 100 x1 110 x1 120 x1

:

Deadlift

: 175 5

1 55 x8 75 x6 100 x5 105 x4 110 x4x9

2 55 x8 75 x6 100 x5 110 x4 125 x3 135 x4x4

3 65 x8 95 x6 120 x5 135 x4 145 x3 160 x2x1 125 x3x7

4 60 x2x10 80 x6 95 x3 110 x1 120 x4x9

5 70 x2x10 90 x6 110 x3 125 x1 140 x4x4

6 85 x2x10 110 x6 135 x3 155 x1 170 x2x1 140 x3x5

7 65 x2x10 80 x6 100 x3 115 x1 125 x4x9

8 75 x2x10 95 x6 115 x3 130 x1 145 x4x4

9 90 x2x10 115 x6 140 x3 160 x1 175 x2x1 145 x3x3

10 70 x2x10 90 x6 110 x3 120 x1 135 x4x9

11 80 x2x10 100 x6 125 x3 140 x1 155 x4x4

12 80 x2x10 105 x6 130 x3 145 x1 160 x1 175 x1 195 x1

:

"12-".

..

"12-".

..


25/42

Squat

: 110 5

1 35 x8 45 x6 60 x5 65 x4 70 x4x9

2 35 x8 45 x6 60 x5 70 x4 80 x3 85 x4x4

3 40 x8 60 x6 75 x5 85 x4 90 x3 100 x2x1 80 x3x7

4 40 x8 50 x6 65 x5 70 x4 75 x4x9

5 40 x8 50 x6 65 x5 75 x4 85 x3 90 x4x4

6 40 x8 60 x6 75 x5 85 x4 90 x3 100 x2 105 x2x1 90 x3x5

7 40 x8 55 x6 70 x5 75 x4 80 x4x9

8 40 x8 55 x6 70 x5 80 x4 90 x3 90 x4x49 40 x8 60 x6 75 x5 85 x4 90 x3 100 x2 110 x2x1 90 x3x3

10 40 x8 60 x6 75 x5 80 x4 85 x4x9

11 40 x8 60 x6 75 x5 85 x4 90 x3 95 x4x4

12 40 x8 60 x6 75 x4 85 x3 90 x2 100 x1 110 x1 120 x1

:

Deadlift

: 175 5

1 55 x8 75 x6 100 x5 105 x4 110 x4x9

2 55 x8 75 x6 100 x5 110 x4 125 x3 135 x4x43 65 x8 95 x6 120 x5 135 x4 145 x3 160 x2x1 125 x3x7

4 65 x8 80 x6 105 x5 110 x4 120 x4x9

5 65 x8 80 x6 105 x5 120 x4 135 x3 140 x4x4

6 65 x8 95 x6 120 x5 135 x4 145 x3 160 x2 170 x2x1 140 x3x5

7 65 x8 90 x6 110 x5 120 x4 125 x4x9

8 65 x8 90 x6 110 x5 125 x4 140 x3 145 x4x4

9 65 x8 95 x6 120 x5 135 x4 145 x3 160 x2 175 x2x1 145 x3x3

10 65 x8 95 x6 120 x5 125 x4 135 x4x9

11 65 x8 95 x6 120 x5 135 x4 145 x3 155 x4x4

12 65 x8 95 x6 120 x4 135 x3 145 x2 160 x1 175 x1 195 x1

:

"12-".

..

"12-".

..


26/42

115

1

5 ... .. 50% 65%

40 50 70 80 90 95 100 2.5 x2x10 x6

x8 x6 x6 x5 x4 x3 x3

% 92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 110%

\105 110 115 105 102.5 100 100 95 95 90 127.5

1 x24 x22 # x 2x1 # x 6 # x3 85 x1 95

2 x2 x2 x25 x22 x32 # x 2x1 # x 6 # x3 95 x1 105

3 x3 x26 x23 # x 2x1 # x 6 # x3 95 x1 105

4 x2 x1 x1 x23 x23 x33 # x 2x1 # x 6 # x3 95 x1 1055 x3 x24 x33 # x 2x1 # x 6 # x3 95 x1 105

6 x2 x2 x25 x33 # x 2x1 # x 6 # x3 95 x1 105

7 x2 x2 x1 x23 x22 x34 # x 2x1 # x 6 # x3 95 x1 105

8 x3 x2 x24 x23 # x 2x1 # x 6 # x3 95 x1 105

9 x3 x2 x1 x23 x33 # x 2x1 # x 6 # x3 95 x1 105

10 x3 x2 x1 x23 x22 x35 # x 2x1 # x 6 # x3 95 x1 105

11

11 35 10 52.5 8 70 6 80 35 # x 2x1 # x 6 # x3 70 x1 80

12

12 40x8 60x6 80x5 85x4 95x4 105x2 115x1 120x1 125x1 # x2 # x6 90 x3 ## x 1 115

30%10; 45%8; 60%6; 70%35

36%8; 54%6; 68%5; 76%4% 84%3; 92%2; 100%1,

.

.

2-3 . 1 10 .

10-12 . -

, - .

. 1

2.


27/42

80% 90%

x3 x1


28/42

120 5

% 36% 54% 68% 76% 80% 84% 88% 92% 88% 100% 105% 110%

45 65 80 90 95 100 105 110 105 120 125 130

1 x8 x6 x6 x5 x4 x3 x3 x22 x23

2 x8 x6 x6 x5 x4 x3 x43

3 x8 x6 x6 x5 x4 x554 x8 x6 x6 x5 x4 x3 x3 x33 x33

5 x8 x6 x6 x5 x4 x3 x33

6 x8 x6 x5 x4 x3 x3 x1 x1 x1

84%3; 92%3, 100%1

... ..

.

2

. % .


29/42

130

1

5 ... .. 50% 65%

40 57.5 77.5 90 105 110 115 2.5 x2x10 x6

8 6 6 5 4 3 3

% 92% 96% 100% 92% 90% 88% 86% 84% 82% 80% 105%

\120 125 130 120 117.5 115 112.5 110 107.5 105 137.5

1 x24 x22 ###### # # x6 # # # # 110

2 x2 x2 x25 x22 x32 30 x8 # x6 # x4 # x3 120

3 x3 x26 x23 30 x8 # x6 # x4 # x3 120

4 x2 x1 x1 x23 x23 x33 30 x8 # x6 # x4 # x3 1205 x3 x24 x33 30 x8 # x6 # x4 # x3 120

6 x2 x2 x25 x33 30 x8 # x6 # x4 # x3 120

7 x2 x2 x1 x23 x22 x34 30 x8 # x6 # x4 # x3 120

8 x3 x2 x24 x23 30 x8 # x6 # x4 # x3 120

9 x3 x2 x1 x23 x33 30 x8 # x6 # x4 # x3 120

10 x3 x2 x1 x23 x22 x35 30 x8 # x6 # x4 # x3 120

11

11 40 10 57.5 8 77.5 6 90 35

12

12 47.5x8 8 70x6 6 87.5x5 5 1004 4 110x4 120x2 130x1 137.5x1 140x1

30%10; 45%8; 60%6; 70%35

36%8; 54%6; 68%5; 76%4% 84%3; 92%2; 100%1,

.

.

2-3 . 1 10 .

10-12 . -

, - .

. 1

2.


30/42

80% 90%

x3 x1


31/42

125 5

% 36% 54% 68% 76% 80% 84% 88% 92% 88% 100% 105% 110%

45 70 85 95 100 105 110 115 110 125 130 140

1 x8 x6 x6 x5 x4 x3 x3 x22 x23

2 x8 x6 x6 x5 x4 x3 x43


5 x8 x6 x6 x5 x4 x3 x33

6 x8 x6 x5 x4 x3 x3 x1 x1 x1

84%3; 92%3, 100%1

... ..

.

2

. % .


32/42


33/42

125 5

% 36% 54% 68% 76% 80% 84% 88% 92% 88% 100% 105% 110%

45 70 85 95 100 105 110 115 110 125 130 140

1 x8 x6 x6 x5 x4 x3 x3 x22 x23

2 x8 x6 x6 x5 x4 x3 x43


5 x8 x6 x6 x5 x4 x3 x33

6 x8 x6 x5 x4 x3 x3 x1 x1 x1

84%3; 92%3, 100%1

... ..

.

2

. % .


34/42

.. 16

105

175

1 20 *8 35 *6 47.5 *4 55 *3 65 *3 72.5 *3 77.5 *3 3 .

1 . 2 25 *8 42.5 *6 57.5 *5 67.5 *5 77.5 *5 85 *5 90 *3 5 .

3 20 *8 37.5 *6 52.5 *4 62.5 *3 75 *2 82.5 *1 90 *3 1 .

4 32.5 *8 57.5 *6 77.5 *4 92.5 *3 107.5 *3 117.5 *3 127.5 *3 3 .

2 . 5 12.5 *8 25 *6 32.5 *5 37.5 *5 45 *5 50 *5 52.5 *3 5 .6 35 *8 65 *6 90 *4 107.5 *3 127.5 *2 140 *1 152.5 *3 1 .

7 20 *8 35 *6 47.5 *4 55 *3 65 *3 72.5 *3 77.5 *3 3 .

3 . 8 25 *8 42.5 *6 57.5 *5 70 *5 80 *5 87.5 *5 92.5 *3 5 .

9 25 *8 45 *6 62.5 *4 75 *3 87.5 *2 95 *1 105 *2 1 .

10 32.5 *8 60 *6 80 *4 97.5 *3 112.5 *3 122.5 *3 132.5 *3 3 .

4 . 11 15 *8 25 *6 35 *5 40 *5 47.5 *5 52.5 *5 55 *3 5 .

12 40 *8 75 *6 105 *4 125 *3 145 *2 160 *1 175 *2 1 .

13 20 *8 35 *6 47.5 *4 57.5 *3 67.5 *3 75 *3 80 *3 3 .

5 . 14 25 *8 45 *6 60 *5 72.5 *5 85 *5 92.5 *5 97.5 *3 5 .

15 20 *8 40 *6 55 *4 65 *3 77.5 *2 85 *1 92.5 *3 1 .

16 35 *8 60 *6 82.5 *4 97.5 *3 115 *3 125 *3 135 *3 3 .

6 . 17 15 *8 27.5 *6 35 *5 42.5 *5 50 *5 55 *5 57.5 *3 5 .

18 37.5 *8 67.5 *6 92.5 *4 112.5 *3 130 *2 142.5 *1 157.5 *3 1 .

19 20 *8 37.5 *6 50 *4 60 *3 70 *3 77.5 *3 82.5 *3 3 .

7 . 20 27.5 *8 47.5 *6 62.5 *5 75 *5 87.5 *5 95 *5 100 *3 5 .

21 25 *8 45 *6 62.5 *4 75 *3 87.5 *2 95 *1 105 *1 . .

22 35 *8 62.5 *6 85 *4 102.5 *3 120 *3 130 *3 140 *3 3 .

8 . 23 15 *8 27.5 *6 37.5 *5 45 *5 52.5 *5 57.5 *5 60 *3 5 .

24 40 *8 75 *6 105 *4 125 *3 145 *2 160 *1 175 *1 . .

25 20 *8 37.5 *6 52.5 *4 62.5 *3 72.5 *3 77.5 *3 85 *3 3 .

9 . 26 27.5 *8 50 *6 65 *5 77.5 *5 90 *5 100 *5 105 *3 5 .27 22.5 *8 40 *6 55 *4 67.5 *3 77.5 *2 85 *1 95 *3 1 .

28 35 *8 65 *6 87.5 *4 105 *3 122.5 *3 132.5 *3 142.5 *3 3 .

10 . 29 17.5 *8 30 *6 40 *5 47.5 *5 55 *5 60 *5 62.5 *3 5 .

30 37.5 *8 70 *6 95 *4 115 *3 132.5 *2 145 *1 160 *3 1 .

31 22.5 *8 40 *6 52.5 *4 62.5 *3 75 *3 80 *3 87.5 *3 3 .

11 . 32 30 *8 50 *6 67.5 *5 80 *5 92.5 *5 102.5 *5 107.5 *3 5 .

33 25 *8 45 *6 62.5 *4 75 *3 32.5 *2 95 *1 105 *2 1 .

34 37.5 *8 65 *6 87.5 *4 105 *3 122.5 *3 135 *3 145 *3 3 .

12 . 35 17.5 *8 30 *6 40 *5 47.5 *5 55 *5 60 *5 65 *3 5 .

36 42.5 *8 77.5 *6 105 *4 127.5 *3 147.5 *2 162.5 *1 177.5 *2 1 .

37 22.5 *8 40 *6 55 *4 65 *3 75 *3 82.5 *3 90 *3 3 .

13 . 38 30 *8 52.5 *6 70 *5 82.5 *5 95 *5 105 *5 110 *3 5 .

39 22.5 *8 42.5 *6 57.5 *4 70 *3 80 *2 87.5 *1 97.5 *3 1 .

40 37.5 *8 67.5 *6 92.5 *4 110 *3 127.5 *3 140 *3 150 *3 3 .

14 . 41 17.5 *8 30 *6 40 *5 47.5 *5 55 *5 60 *5 65 *3 5 .

42 37.5 *8 70 *6 97.5 *4 115 *3 135 *2 147.5 *1 162.5 *3 1 .

43 22.5 *8 40 *6 55 *4 65 *3 75 *3 82.5 *3 90 *3 3 .

15 . 44 30 *8 55 *6 72.5 *5 85 *5 100 *5 110 *5 115 *3 5 .

45 25 *8 45 *6 62.5 *4 75 *3 87.5 *2 95 *1 105 *1 . .

46 37.5 *8 70 *6 92.5 *4 112.5 *3 130 *3 142.5 *3 152.5 *3 3 .

16 . 47 17.5 *8 30 *6 42.5 *5 50 *5 57.5 *5 62.5 *5 67.5 *3 5 .48 40 *8 75 *6 105 *4 125 *3 145 *2 160 *1 175 *1 . .

.. 16


35/42

125 5

36% 54% 68% 65% 75% 85% 92% 100%

45 70 85 80 95 105 115 125

1 x8 x6 x5 x4 x4x3

2 x8 x6 x5 x4x3

3 x8 x6 x10x3

4 x8 x6 x5 x4 x3 x2 x1

45 70 85 80 95 105 115 125

5 x8 x6 x5 x4 x6x3

6 x8 x6 x5 x6x3

7 x8 x6 x10x3

8 x8 x6 x5 x4 x3 x2 x1

5

45 70 85 85 95 100 105 110 115 125

9 x8 x6 x5 x4 x4x3

10 x8 x6 x5 x4x3

11 x8 x6 x10x3

12 x8 x6 x5 x4 x3 x2 x1

45 70 85 87.5 95 100 105 110 115 125

9 x8 x6 x5 x4 x6x310 x8 x6 x5 x6x3

11 x8 x6 x10x3

12 x8 x6 x5 x4 x3 x2 x1

.. .

"" ( + + + ). ,

:

1). 85%/ x4x3 .

2). 75%/ x4x3 ( 3 ).

3). x6x3 ( 30 ).

x4x3- ).

:1). 85%/x6x3 .

2). 75%/ x6x3 ( 3 ).

3). x6x3 ( 30 ).

x4x3- ).

: 2,5 - 5 .

3


36/42


37/42

.

#### 54.0% 68.0% 72.0% 76.0% 80.0% 84.0% 88.0% 92.0% 96.0% ##### 100%+2,5 100%+5 103.0% 106.0% 109.0% 112.0%

45.00 60.00 80.00 85.00 90.00 95.00 100.00 105.00 110.00 ##### 120.00 122.50 125.00 122.50 125.00 130.00 132.50

1 x8 x6 x5x5

2 x8 x6 x5 x4 x3 x2x2 x3 x2x2

3 x8 x6 x5 x4x4

4 x8 x6 x5 x4 x3 x2 x2x1 x2 x2x1

5 x8 x6 x5 x4 x3x3

6 x8 x6 x5 x5x5

7 x8 x6 x5 x4 x3 x2x3 x3 x2x2

8 x8 x6 x5 x4x5

9 x8 x6 x5 x4 x3 x2 x1 x1 x2 x2x110 x8 x6 x5 x4 x3x4

11 x8 x6 x5 x5x5

12 x8 x6 x5 x4 x3 x3x3 x3 x2 x1

13 x8 x6 x5 x4 x4x4

14 x8 x6 x5 x4 x3 x2 x1 x2x1 x3 x2x2

15 x8 x6 x5 x4 x4x4

16 x8 x6 x5 x4 x4x5

17 x8 x6 x5 x4 x3 x2 x2x2 x3 x2 x1

18 x8 x6 x5 x4 x5x5

19 x8 x6 x5 x4 x3 x2 x1 x1 x2 x2x1

20 x8 x6 x5 x4 x3 x3x3

21 x8 x6 x5 x4 x3 x3x4

22 x8 x6 x5 x4 x3 x2 x2x3 x3 x3 x323 x8 x6 x5 x4 x3 x4x4

24 x8 x6 x5 x4 x3 x2 x1 x2x1 x3 x2x2

25 x8 x6 x5 x4 x3 x2 x3x3

26 10 x8 x6 x4x4

27 x8 x6 x4 x3 x2 x1 x1

120 3*3 *


38/42

() ..

=##

23 /8 45 /7 63 /6 80 /5 90 /3 90 - 100 /3 90 - 100 /3 90 - 100 /3

23 /8 45 /7 63 /6 70 /5 70 - 80 /5 70 - 80 /5 70 - 80 /5 70 - 80 /5

23 /8 45 /7 63 /6 80 /5 90 /4 100 /3 110 /1 110 - 120 /1 110 - 120 /1

23 /8 45 /7 63 /6 80 /5 90 /4 100 /2 100 - 110 /2 100 - 110 /2 100 - 110 /2

23 /8 45 /7 63 /6 80 /4 80 - 90 /4 80 - 90 /4 80 - 90 /4 80 - 90 /4

23 /8 45 /7 63 /6 80 /5 90 /4 100 /3 110 /3 120 /1 120 - 128 /1 120 - 128 /16 (2)

3 (1)

4 (2)

5 (2)

1 (1)

2 (1)

: - - . .

1- : 1 - 1 - 1 - 2 - 2 - 2.

.

: , . . 1-

1- : 1 = 76-84%, 4 3. 76%, .

! .

( 84% ) . ,

, - .

1 = 60-68%, 5 5, 2 = 68-76%, 5 4, 1 = 76-84%, 4 3, 2 = 84-92%, 4 2, 1 = 92-100%, 3 1, 2 = 100-108%, 3 1 .

1 2 110-120%, 3 2.

: .

, :

20/8, 38/7, 54/6, 68/5, 76/4, 84/3, 92/2, 100/1.

. .

. , = 76%, 4 : 20/8, 38/7, 54/6, 68/5.

.

(1- 2-), (1- 2-) (1- 2-). : 1, 2, 1, 2, 1, 2.

( ),

:


39/42

5

.. (%)/-

! 1-

25 x8 45 x6 60 x4 70 x3 85 x2 90 x1 100 x1

25 x8 45 x6 60 x4 75 x3 85 x2 95 x2 100 x2

25 x8 45 x6 60 x4 75 x3 85 x3 95 x3 100 x3

25 x8 45 x6 65 x4 75 x4 85 x4 95 x4 100 x4

30 x8 50 x6 65 x5 75 x5 90 x5 95 x5 100 x5

100%- ,.. , 100


40/42

5 5 5

x2x10 x6 x3 x1

Squat 40x2x10 50x6 65x3 70x1 80x4x4

Bench 45x2x10 60x6 70x3 80x1 90x5x6

Bench 50x2x10 65x6 80x3 90x1 100x5x3


Squat 50x2x10 60x6 75x3 85x1 95x2x1 75x3x7

Bench 45x2x10 60x6 75x3 85x1 92.5x6 90x4x6

Bench50x2x10 65x6 80x3 90x1 102.5x3 100x4x3


Squat 40x8 50x6 65x5 65x4 70x4x9

Bench45x2x10 60x6 75x3 85x1 95x6 92.5x6 90x3x6

Bench55x2x10 70x6 85x3 95x1 105x3 102.5x3 100x3x3

Deadlift 60x8 90x6 115x5 130x4 145x3 155x2x1 120x3x7

Squat 45x2x10 55x6 70x3 75x1 85x4x4




Squat 50x2x10 65x6 80x3 90x1 100x2x1 85x3x5




Squat 40x2x10 50x6 60x3 70x1 75x4x9 x4x9



Deadlift 85x2x10 105x6 130x3 150x1 165x2x1 135x3x5

Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x6 95x3x6

Bench 55x2x10 70x6 90x3 100x1 110x3 107.5x3 105x3x3


Squat 55x2x10 70x6 85x3 95x1 105x2x1 90x3x3

Bench 50x2x10 65x6 80x3 90x1 100x6 97.5x4x6

Bench

55x2x10 70x6 90x3 100x1 110x3 107.5x4x3Deadlift 75x2x10 95x6 115x3 130x1 145x4x4

Squat 40x2x10 50x6 65x3 70x1 80x4x9 x4x9

Bench50x2x10 65x6 80x3 90x1 100x5x6

Bench55x2x10 70x6 90x3 100x1 110x5x3

Deadlift 85x2x10 110x6 135x3 155x1 170x2x1 145x3x3

Squat 45x2x10 60x6 70x3 80x1 90x4x4

Bench 45x8 70x6 85x5 95x4 105x4x3

Bench 45x8 70x6 85x5 95x4x3


Squat 50x2x10 60x6 75x3 85x1 95x1 105x1 110x1

Bench 45x8 70x6 80x10x3

Bench45x8 70x6 85x5 95x4 105x6x3


Squat 30x8 45x6 60x5 65x4 65x4x9

Bench

45x8 70x6 85x5 95x6x3

Bench45x8 70x6 80x10x3

D lif x2x1 1 x 12 x 14 x1 1 x1 17 x1 1 x1

Week7

Mo

We

Fr

Week8

Mo

We

Fr

Week5

Mo

We

Fr

Week6

Mo

We

Fr

Week3

Mo

We

Fr

Week4

Mo

We

Fr

Week1

Mo

We

Fr

Week2

Mo

We

Fr


41/42

max 100 5 0.511627907 0.558139535 0.604651163 0.651162791 0.697674419

1 10x 50 8x 55 6x 60 4x 65 3x 70 240 270 290 300 320

2 10x 55 8x 65 6x 65 4x 70 3x 75 0.558139535 0.627906977 0.674418605 0.697674419 0.744186047

3 3x 45 3x 55 3x 65 3x 65 3x 70 3x 75 3x 80 200 240 270 290 310

4 5x 70 5x 70 5x 70 0.465116279 0.558139535 0.627906977 0.674418605 0.720930233

5 4x 70 4x 75 4x 80 4x 85 4x 90 300 320 340 360 380

6 3x 70 3x 75 3x 80 3x 85 3x 90 3x 95 0.697674419 0.744186047 0.790697674 0.837209302 0.88372093

7 5x 75 5x 75 5x 75 300 330 350 370 390

8 2x 75 2x 80 2x 85 1x 90 1x 95 1x 100 0.697674419 0.76744186 0.813953488 0.860465116 0.906976744

9 3x 50 3x 55 3x 60 3x 65 320 340 360 380 400

10 0.744186047 0.790697674 0.837209302 0.88372093 0.930232558

max 120 5 245 120 140 1601 4x 60 4x 70 4x 80 0.489795918 0.571428571 0.653061224

2 4x 60 4x 70 4x 80 4x 90 120 140 160 180

3 3x 60 3x 70 3x 80 3x 90 3x 100 0.489795918 0.571428571 0.653061224 0.734693878

4 4x 60 4x 70 3x 80 3x 90 2x 100 2x 105 2x 110 120 140 160 180 200

5 4x 50 4x 50 4x 55 4x 75 0.489795918 0.571428571 0.653061224 0.734693878 0.816326531

6 3x 60 3x 70 3x 80 3x 90 3x 100 3x 105 3x 110 120 140 160 180 200

7 2 x 60 2x 70 2x 80 2x 90 2x 100 2x 110 1x 115 1x 120 0.489795918 0.571428571 0.653061224 0.734693878 0.816326531

8 4x 60 4x 70 4x 80 120 140 160 180 200

0.489795918 0.571428571 0.653061224 0.734693878 0.816326531

120 140 160 180 200

0.489795918 0.571428571 0.653061224 0.734693878 0.816326531

100 120 140 180

0.408163265 0.489795918 0.571428571 0.734693878

390 200 220 240

max 165 5 0.512820513 0.564102564 0.615384615

1 4x 85 4x 95 4x 100 3x4x100 200 240 280

2 3x 85 3x 100 3x 120 3x100,110,120 0.512820513 0.615384615 0.717948718

3 3x 95 3x 100 3x 120 3x 125 3x100,110,120,130 220 240 280 300

4 3x 95 3x 100 3x 120 3x 125 3x 135 3x 145 3x100,110,120,130,140 0.564102564 0.615384615 0.717948718 0.769230769

5 3x 95 3x 100 3x 120 3x 125 3x 135 220 240 280 300 320

6 5x 120 0.564102564 0.615384615 0.717948718 0.769230769 0.820512821

7 2x 95 2x 100 2x 120 2x 125 2x 135 1x 145 1x 150 1x 160 1x 160 220 240 280 300 320

8 3x 120 3x 125 0.564102564 0.615384615 0.717948718 0.769230769 0.820512821

9 220 240 280 300 320

1 . 41 2 4 . 1 4 1 .717 4 71 .7 2 7 . 2 12 21


42/42

330 350

0.76744186 0.813953488

400

0.930232558

4301

210 220

0.857142857 0.897959184

210 220

0.857142857 0.897959184

220 230 2450.897959184 0.93877551 1

340

0 871794872

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