The Russwole Program Vol. 2 - Spreadsheet.pdf - DAY 1(SUPER SET WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 BENCH 1X1 90 OF 1RM BENCH 1X1

The Russwole Program Vol. 2 - Spreadsheet.pdf - DAY 1(SUPER...

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:((. ± :((. ² :((. ³ :((. ´ :((. µ :((. ¶ :((. · :((. %(1&+ ±;± !¸¹ 2) ±50 %(1&+ ±;± !²ºµ¹ 2) ±50 %(1&+ ³;· ··ºµ¹ 2) ±50 %(1&+ ´;¶ ··ºµ» ¸¹ 2) ±50 %(1&+ ´;µ ¸» ²ºµ¹ 2) ±50 %(1&+ µ;³ µ¹ 2) ±50 %(1&+ ³;² !¸»!µ¹ 2) ±50 %(1&+ ±;± 0$; 287 '$< ± %(1&+ ³; ·µ¹ 2) ±50 %(1&+ ³; ·µ¹ 2) ±50 ² &2817 '2:1 :,'( *5,3 %(1&+ ·µ¹ 2) ±50 ² &2817 '2:1 :,'( *5,3 %(1&+ ·µ¹ 2) ±50 &/26( *5,3 %(1&+ ³;¶ ·¸¹ 2) ±50 &/26( *5,3 %(1&+ ³;¶ ·¸¹ 2) ±50 &/26( *5,3 %(1&+ ³;¶ ·¸¹ 2) ±50 ¼683(5 6(7½ /$1'0,1( 35(66 ´;±²»±µ µµ¹ 2) ±50 &/26( *5,3 %(1&+ ±;)$,/85(¾ ²; ¼683(5 6(7½ /$1'0,1( 35(66 ´;±²»±µ µµ¹ 2) ±50 &/26( *5,3 %(1&+ ±;)$,/85(¾ ²; ,1&/,1( '% 35(66 ±;)$,/85(¾ ²; ¼35( (;+$67,21 :25.½ &$%/( )/< ±;)$,/85( ,1&/,1( '% 35(66 ±;)$,/85(¾ ²; ¼35( (;+$67,21 :25.½ &$%/( )/< ±;)$,/85( /$1'0,1( 52: ´;±¸ ¼($&+ $50½ +$00(5 6751*7+ 52: ´;±¸ /$1'0,1( 52: ´;±¸ ¼($&+ $50½ +$00(5 6751*7+ 52: ´;±¸ %$%5(// 52: ±;)$,/85(¾ ³; $512/' &+(67 35(66 ±;)$,/85(¾ ²;· %$%5(// 52: ±;)$,/85(¾ ³; $512/' &+(67 35(66 ±;)$,/85(¾ ²;· ¼683(5 6(7½ '% &+(67 35(66 ±;)$,/85(¾ ²; '% &+(67 )/< ±;)$,/85(¾ ²; ¼683(5 6(7½ '% &+(67 35(66 ±;)$,/85(¾ ²; '% &+(67 )/< ±;)$,/85(¾ ²; 0$&+,1( &+(67 35(66 ´;±¸ /$1'0,1( 52: ´; 0$&+,1( &+(67 35(66 ´;±¸ /$1'0,1( 52: ´; '% 52: ±;)$,/85(¾ ²; .1((/,1* &$%/( 38//29(5 ´;±² '% 52: ±;)$,/85(¾ ²; .1((/,1* &$%/( 38//29(5 ´;±² 7»%$5 52: ´;±² +$00(5 6751*7+ 52: ´;±¸ 7»%$5 52: ´;±² ¼($&+ /(*½ +$00(5 6751*7+ 52: ´;±¸ 0$&+,1( )/< ´;±µ %2'< :(,*+7 %(1&+ ',36 ³;±µ 0$&+,1( )/< ´;±µ %2'< :(,*+7 %(1&+ ',36 ³;±µ &$%/( )/< ³;±µ '% 52: ´; ¼($&+ /(*½ &$%/( )/< ³;±µ '% 52: ´; &$%/( 52:6 ´;±¸»±² &$%/( 52:6 ±;)$,/85(¾ ²; &$%/( 52:6 ´;±¸»±² &$%/( 52:6 ±;)$,/85(¾ ²; 523( 38//'2:1 ³;±² 523( 38//'2:1 ³;±² '$< ² 648$7 ³;¶ ··ºµ¹ 2) <285 ±50 648$7 ±;± ·ºµ¹ 2) ±50 648$7 ±;± !¸»!µ¹ 2) ±50 648$7 ±;± !¸»!µ¹ 2) ±50 648$7 ´;µ ¸¹ 2) ±50 648$7 ´;´ µ» ·ºµ¹ 2) ±50 648$7 ³;² µ» ·ºµ¹ 2) ±50 648$7 ±;± 0$; 287 6,1*/( /(* 35(66 ±;)$,/85(¾ ³; 648$7 ³;· ··ºµ¹ 2) ±50 648$7 ³;· ··ºµ¹ 2) ±50 648$7 ³;· ··ºµ¹ 2) ±50 *2%/(7 648$7 ´; 683(5 6(7 /(* (;7(16,216 ´;±² *2%/(7 648$7 ´; 683(5 6(7 /(* (;7(16,216
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