Deadlif 290 5 x 5 10 x 3 ohp 115 5 x 5 percentage 60

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Deadlif 290 5 x 5 10 x 3 OHP 115 5 x 5 PERCENTAGE 60%
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DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 275 5 x 5 10 x 3 Bench 165 5 x 5 10 x 3 Deadlif 295 5 x 5 10 x 3 OHP 115 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 280 5 x 5 10 x 3 Bench 170 5 x 5 10 x 3 Deadlif 305 5 x 5 10 x 3 OHP 120 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 285 5 x 5 10 x 3 Bench 170 5 x 5 10 x 3 Deadlif 310 5 x 5 10 x 3 OHP 125 5 x 5 PERCENTAGE 60%
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DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 290 5 x 5 10 x 3 Bench 175 5 x 5 10 x 3 Deadlif 315 5 x 5 10 x 3 OHP 125 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 295 5 x 5 10 x 3 Bench 175 5 x 5 10 x 3 Deadlif 320 5 x 5 10 x 3 OHP 130 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 305 5 x 5 10 x 3 Bench 180 5 x 5 10 x 3 Deadlif 325 5 x 5 10 x 3 OHP 130 5 x 5 PERCENTAGE 60%
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DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 310 5 x 5 10 x 3 Bench 185 5 x 5 10 x 3 Deadlif 335 5 x 5 10 x 3 OHP 135 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 315 5 x 5 10 x 3 Bench 185 5 x 5 10 x 3 Deadlif 340 5 x 5 10 x 3 OHP 140 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 320 5 x 5 10 x 3 Bench 190 5 x 5 10 x 3 Deadlif 345 5 x 5 10 x 3 OHP 140 5 x 5 PERCENTAGE 60%
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DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 325 5 x 5 10 x 3 Bench 190 5 x 5 10 x 3 Deadlif 350 5 x 5 10 x 3 OHP 145 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 335 5 x 5 10 x 3 Bench 195 5 x 5 10 x 3 Deadlif 355 5 x 5 10 x 3 OHP 145 5 x 5 PERCENTAGE 60% DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 340 5 x 5 10 x 3 Bench 200 5 x 5 10 x 3 Deadlif 365 5 x 5 10 x 3 OHP 150 5 x 5 PERCENTAGE 60%
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DELOAD Sets x Reps Weight Sets x Reps 10 x 3 Squat 345 5 x 5 10 x 3 Bench 200 5 x 5 10 x 3 Deadlif 370 5 x 5 10 x 3 OHP 155 5 x 5 PERCENTAGE 60%
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"SIMPLE" 7/5/3 TYPE ACCESORY WORK OR SELECT FROM DROPDOWN SQUAT Sets Reps Squat XXX XXX Stiff Leg Deadlift 3 8 to 10 Leg Extensions 3 10 to 15 Standing Calf Raise 5 5 to 6 Cable Crunches 2 to 3 10 to 12 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20 BENCH Sets Reps Benchpress XXX XXX Weighted Pullups 2 6 to 10 Shoulder Press 2to3 8 to 10 Machine/Chest Supported Row 2 to 3 10 to 15 Pulldowns (Neutral, shoulder width recommend 2 to 3 8 to 10 Triceps Pushdowns/Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 Face Pulls 2 to 3 10 to 15 Rear Delt Flyes 2 to 3 12 to 15 DEADLIFT Sets Reps Deadlift XXX XXX Reverse Lunges 3 10 to 15 Seated Leg Curls 3 8 to 12 Seated Calf Raise 3 to 4 8 to 10 Hanging/Roman Chair Leg Lifts 2 to 3 10 to 15 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20 OHP Sets Reps OHP (Overhead Press) XXX XXX Weighted Chinups 2 6 to 10 Incline DB Press 3 8 to 12 Dumbell Row 2 to 3 10 to 15 Machine/Chest Supported Row 2 to 3 8 to 10 Preacher Triceps Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 MAIN PAGE STAT PAGE
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Face Pulls 2 to 3 10 to 15 Rear Delt Flyes 2 to 3 12 to 15 Everything here is customizable, this is just a basic template that ought to wo For Microcycle 1, Microcycle 2, and Microcycle 3…
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  • Fall '19
  • powerlifting, Weight training exercises, Deadlift, OHP

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