Professional Documents
Culture Documents
Heavy Day
150
Light Day
Week
Single
Weight
Sets
Weight
Week
135
90.0%
3x5
120
80.0%
139
92.5%
5x3
124
82.5%
143
95.0%
5x3
128
85.0%
146
97.5%
5x3
131
87.5%
139
92.5%
3x5
124
82.5%
143
95.0%
5x3
128
85.0%
146
97.5%
5x3
131
87.5%
150
100.0%
5x3
135
90.0%
143
95.0%
3x5
124
82.5%
10
146
97.5%
5x3
128
85.0%
10
11
150
100.0%
5x3
131
87.5%
11
12
154
102.5%
5x3
135
90.0%
12
Heavy Day: After warm up sets, do the heavy single for the day
followed by the working sets for that day.
Light Day
Sets
Weight
2x8
98
65.00%
8x3
90
60.00%
2x8
101
67.50%
8x3
90
60.00%
2x8
105
70.00%
8x3
90
60.00%
2x8
109
72.50%
8x3
90
60.00%
2x8
113
75.00%
8x3
90
60.00%
2x8
116
77.50%
8x3
90
60.00%