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  • Powerlifting Program

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    Alexandru Mosgoreanu
    14 views12 pages
    9 week peaking program for competition

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    powerlifting program

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    9 week peaking program for competition

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views12 pages

    Powerlifting Program

    Uploaded by

    Alexandru Mosgoreanu
    9 week peaking program for competition

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    Duminica 15 ian 2017 % Weight Sets Reps

    Bench 80% 95 6 3
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 17 ian 2017 % Weight Sets Reps


    Deadlift 80% 160 6 3
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 19 ian 2017 % Weight Sets Reps


    Squat 80% 135 6 3
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 20 ian 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 22 ian 2017 % Weight Sets Reps
    Bench 80% 95 6 4
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 24 ian 2017 % Weight Sets Reps


    Deadlift 80% 160 6 4
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 26 ian 2017 % Weight Sets Reps


    Squat 80% 135 6 4
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 27 ian 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 29 ian 2017 % Weight Sets Reps
    Bench 80% 95 6 5
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 31 ian 2017 % Weight Sets Reps


    Deadlift 80% 160 6 5
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 2 feb 2017 % Weight Sets Reps


    Squat 80% 135 6 5
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 3 feb 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 5 feb 2017 % Weight Sets Reps
    Bench 80% 95 6 6
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 7 feb 2017 % Weight Sets Reps


    Deadlift 80% 160 6 6
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 9 feb 2017 % Weight Sets Reps


    Squat 80% 135 6 6
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 10 feb 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 12 feb 2017 % Weight Sets Reps
    Bench 85% 102.5 5 5
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 14 feb 2017 % Weight Sets Reps


    Deadlift 85% 170 5 5
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 16 feb 2017 % Weight Sets Reps


    Squat 85% 145 5 5
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 17 feb 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 19 feb 2017 % Weight Sets Reps
    Bench 90% 107.5 4 4
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 21 feb 2017 % Weight Sets Reps


    Deadlift 90% 180 4 4
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 23 feb 2017 % Weight Sets Reps


    Squat 90% 152.5 4 4
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 24 feb 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 26 feb 2017 % Weight Sets Reps
    Bench 95% 115 3 3
    Weighted Dips - 4 6-10
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 3-4 6

    Marti 28 feb 2017 % Weight Sets Reps


    Deadlift 95% 190 3 3
    Glute Bridge - 4 8-12
    Weighted Pull-Up - 4 6-8
    Row - 3-4 10/8/6

    Joi 2 mar 2017 % Weight Sets Reps


    Squat 95% 162.5 3 3
    Lunges - 4 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 3-4 10/8/6

    Vineri 3 mar 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 5 mar 2017 % Weight Sets Reps
    Bench 100% 120 2 2
    Weighted Dips - 3 6-8
    2 Sec Pause Squat 80% 135 6 2
    Front Squat - 4 3

    Marti 7 mar 2017 % Weight Sets Reps


    Deadlift 100% 200 2 2
    Glute Bridge - 4 10-12
    Weighted Pull-Up - 4 6
    Row - 4 5

    Joi 9 mar 2017 % Weight Sets Reps


    Squat 100% 170 2 2
    Lunges - 3 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline - 4 3

    Vineri 10 mar 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 12 mar 2017 % Weight Sets Reps
    Bench 100% 120 3 1
    Weighted Dips - 3 6-8
    2 Sec Pause Squat 75% 127.5 6 2
    Front Squat - 2 3

    Marti 14 mar 2017 % Weight Sets Reps


    Deadlift 100% 200 3 1
    Glute Bridge - 2 9-Jan
    Weighted Pull-Up - 3 6
    Row - 4 6

    Joi 13 mar 2017 % Weight Sets Reps


    Squat 100% 170 3 1
    Lunges - 3 8-10
    2 sec Spoto Press 80% 95 6 2
    OHP/Incline 2 6

    Vineri 17 mar 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12
    Duminica 19 mar 2017 % Weight Sets
    Bench opener 120 1
    Weighted Dips - 3
    2 Sec Pause Squat 75% 127.5 6
    Front Squat - 2

    Marti 21 mar 2017 % Weight Sets


    Deadlift opener 200 1
    Glute Bridge - 2
    Weighted Pull-Up - 3
    Row - 4

    Joi 23 mar 2017 % Weight Sets


    Squat opener 170 1
    Lunges - 3
    2 sec Spoto Press 80% 95 6
    OHP/Incline 2

    Vineri 24 mar 2017 % Weight Sets


    Floor Press Close Grip - 4
    Delt Flyes - 4
    Tricep Extension - 4
    Shrugs - 4
    Curls - 4
    Reps
    1
    6-8
    2
    3

    Reps
    1
    9-Jan
    6
    6

    Reps
    1
    8-10
    2
    6

    Reps
    8-12
    15
    15
    6-8
    10-12
    Duminica 26 mar 2017 % Weight Sets Reps
    Bench 100% 120 3 1
    Weighted Dips - 3 6-8
    2 Sec Pause Squat 70% 115 4 2
    Front Squat - 2 3

    Marti 28 mar 2017 % Weight Sets Reps


    Deadlift 100% 200 3 1
    Glute Bridge - 2 9-Jan
    Weighted Pull-Up - 3 6
    Row - 4 6

    Joi 30 mar 2017 % Weight Sets Reps


    Squat 100% 170 3 1
    Lunges - 3 8-10
    2 sec Spoto Press 80% 95 4 2
    OHP/Incline - 2 6

    Vineri 31 mar 2017 % Weight Sets Reps


    Floor Press Close Grip - 4 8-12
    Delt Flyes - 4 15
    Tricep Extension - 4 15
    Shrugs - 4 6-8
    Curls - 4 10-12

    Duminica 30 apr 2017 % Weight Sets Reps


    Squat 100% 170 3 1
    Lunges - 3 8-10
    2 sec Spoto Press 80% 95 4 2
    OHP/Incline - 2 6

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