Week 1

On day 4, instead of doing 85% 4×2, do one se

Day 1 – 75% 4×3 (four sets of 3 reps)  If you get 8 or 9 reps, add 10lbs/5kg to your t
at week 1 with your new training max.
Day 2 – 80% 3×2 If you can only train 4 days per week, you can
well.
Day 3 – 70% 4×4
Day 4 – 85% 3×1
Day 5 – 65% 5×5

Week 2
Add one set to each day (so Day 1 becomes 75% 5×3)
Week 3
Add one rep to each set (so Day 1 becomes 75% 5×4)
RM 135
WEEK 1 WEEK 2
Dagur 1 4x3 75% 101.25 5x3 101.25
Dagur 2 3x2 80% 108 4x2 108
Dagur 3 4x4 70% 94.5 5x4 94.5
Dagur 4 3x1 85% 114.75 4x1 114.75
Dagur 5 5x5 65% 87.75 6x5 87.75

RM 142.5
WEEK 1 WEEK 2
Dagur 1 4x3 75% 106.875 5x3 106.875
Dagur 2 3x2 80% 114 4x2 114
Dagur 3 4x4 70% 99.75 5x4 99.75
Dagur 4 3x1 85% 121.125 4x1 121.125
Dagur 5 5x5 65% 92.625 6x5 92.625

RM 150
WEEK 1 WEEK 2
Dagur 1 4x3 75% 112.5 5x3 112.5
Dagur 2 3x2 80% 120 4x2 120
Dagur 3 4x4 70% 105 5x4 105
Dagur 4 3x1 85% 127.5 4x1 127.5
Dagur 5 5x5 65% 97.5 6x5 97.5
, instead of doing 85% 4×2, do one set of as many as possible with 85%.  If you get 6 or 7 reps, add 5lbs/2.5kg to your training max.
t 8 or 9 reps, add 10lbs/5kg to your training max.  If you get 10 or more reps, add 15lbs/7.5kg to your training max.  Start back over
1 with your new training max.
n only train 4 days per week, you can just drop the 65% day.  If you can only train 3 days per week, you can drop the 70% day as

WEEK 3
5x4 101.25
4x3 108
5x5 94.5
1xAMRAP 114.75 (ef 6 og 7, þá plús 2,5 - ef 8 - 9 þá 5kg - ef 10 plús, þá 7,5)
6x6 87.75

WEEK 3
5x4 106.875
4x3 114
5x5 99.75
1xAMRAP 121.125
6x6 92.625

WEEK 3
5x4 112.5
4x3 120
5x5 105
1xAMRAP 127.5
6x6 97.5
s/2.5kg to your training max.
training max.  Start back over

can drop the 70% day as

10 plús, þá 7,5)