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Monday Wed. Friday Bench 70% 3x8 Bench 75% 3x8 Bench 80% 3x8 Incline 70% 3x8 Incline 75% 3x8 Incline 80% 3x8 Powerclean 70% 3x5 Bench and Incline 4x12 (50%) Powerclean 75% 3x5 **All days Squat x5-4-3 Monday Wed Friday Bench 75% 4x6 Bench 80% 4x6 Bench 85% 4x6 Incline 75% 4x6 Incline 80%...

Deadlift Routine: Deadlift: 1) 3x6 70% 2)3x6 75% 3)6x3 70% 4) 3x6 75% 5) 4x4 80% 6) 4x4 80% 7) 4x3 85% 8) 4x3 90% 9)OFF 10) 6 (70%) 5 (80%) 4 (85%) 2 (95%) 11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%) 12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%) 13) 3 (95%) 2x1(100%) 14) 3x1 (100%) 2x1(Over...

Prilepin Table ...

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MS/MS 9-week Cycle There are two periods(plans): the training period and the competition period. Training period Week 1 1 Day (Monday) 1. Squat 50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29) 2. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3. Lateral side rises with...

Simmons - trening s percentami (prilepin) Week 1: 70% x 8x3 ,2 minutes between sets Week 2: 75% x 8x3, 2 minutes between...

  Bench Press Training System   by Boris Sheiko – the main coach of Russian National Powerlifting Team   In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week,...

Training 1 : 10*5@100%(10RM) Training 2 : 10*4@105%(10RM) Training 3 : 10*3@110%(10RM) Training 4 : 10*5@105%(10RM) Training 5 : 10*4@110%(10RM) Training 6 : 10*3@115%(10RM) Dobre ako druha faza GVT.. alebo cely trening ..