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  • 5 - 3 - 1 2edtwo

    Загружено:

    Duke03
    13 просмотров5 страниц

    Оригинальное название

    5_3_1 2edtwo

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    Отметить как неприемлемый контент
    13 просмотров5 страниц

    5 - 3 - 1 2edtwo

    Загружено:

    Duke03

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате XLS, PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 5

    Workout A

    Workout B

    Press

    Deadlift

    Close-Grip Bench

    Front Squat

    Pull-ups

    Hanging Leg Raise

    Any (Optional)

    Any (Optional)

    Workout C

    Workout D

    Bench

    Power Clean

    Incline Press

    Squat

    Rows

    Good Morning

    Any (Optional)

    Any (Optional)

    1RMs
    1

    0.9

    Press

    185

    167

    Deadlift

    385

    347

    Bench
    Squat

    265
    365

    239
    329

    0.9

    Close-Grip Bench

    220

    198

    Front Squat

    315

    284

    Incline Press
    Good Morning

    220
    225

    198
    203

    Assistance 1RMs

    Cycle

    Deadlift Asst.
    1

    Good Morning
    SLDL
    Trap Bar DL
    Rack Pull
    DL off Blocks

    Week 1

    Press
    Deadlift
    Bench
    Squat

    5
    =ROUND(((.65*R20
    C4)/5))*5
    =ROUND(((.65*R21
    C4)/5))*5
    =ROUND(((.65*R22
    C4)/5))*5
    =ROUND(((.65*R23
    C4)/5))*5

    5
    =ROUND(((.75*R[1
    5]C4)/5))*5
    =ROUND(((.75*R[1
    5]C4)/5))*5
    =ROUND(((.75*R[1
    5]C4)/5))*5
    =ROUND(((.75*R[1
    5]C4)/5))*5

    5+
    =ROUND(((.85*R[1
    5]C4)/5))*5
    =ROUND(((.85*R[1
    5]C4)/5))*5
    =ROUND(((.85*R[1
    5]C4)/5))*5
    =ROUND(((.85*R[1
    5]C4)/5))*5

    3
    =ROUND(((.70*R[8]
    C4)/5))*5
    =ROUND(((.70*R[8]
    C4)/5))*5
    =ROUND(((.70*R[8]
    C4)/5))*5
    =ROUND(((.70*R[8]
    C4)/5))*5

    3
    =ROUND(((.80*R[8]
    C4)/5))*5
    =ROUND(((.80*R[8]
    C4)/5))*5
    =ROUND(((.80*R[8]
    C4)/5))*5
    =ROUND(((.80*R[8]
    C4)/5))*5

    3+
    =ROUND(((.90*R[8]
    C4)/5))*5
    =ROUND(((.90*R[8]
    C4)/5))*5
    =ROUND(((.90*R[8]
    C4)/5))*5
    =ROUND(((.90*R[8]
    C4)/5))*5

    5
    =ROUND(((.75*R[1]
    C4)/5))*5
    =ROUND(((.75*R[1]
    C4)/5))*5
    =ROUND(((.75*R[1]
    C4)/5))*5
    =ROUND(((.75*R[1]
    C4)/5))*5

    3
    =ROUND(((.85*R[1]
    C4)/5))*5
    =ROUND(((.85*R[1]
    C4)/5))*5
    =ROUND(((.85*R[1]
    C4)/5))*5
    =ROUND(((.85*R[1]
    C4)/5))*5

    1+
    =ROUND(((.95*R[1]
    C4)/5))*5
    =ROUND(((.95*R[1]
    C4)/5))*5
    =ROUND(((.95*R[1]
    C4)/5))*5
    =ROUND(((.95*R[1]
    C4)/5))*5

    Week 2

    Press
    Deadlift
    Bench
    Squat
    Week 3

    Press
    Deadlift
    Bench
    Squat
    Deload Week

    5
    Press
    Deadlift
    Bench
    Squat

    =ROUND(((.40*R[6]C4)/5))*5
    =ROUND(((.40*R[6]C4)/5))*5
    =ROUND(((.40*R[6]C4)/5))*5
    =ROUND(((.40*R[6]C4)/5))*5

    5
    =ROUND(((.50*R[6]C4)/5))*5
    =ROUND(((.50*R[6]C4)/5))*5
    =ROUND(((.50*R[6]C4)/5))*5
    =ROUND(((.50*R[6]C4)/5))*5

    Squat Asst.

    Press/Bench Asst.

    Box Squat
    Front Squat
    SSB Squat

    Log Press
    Log Bench Press
    CG Bench Press
    Swiss Bar Bench
    Swiss Bar Press
    Incline Press

    5
    =ROUND(((.60*R[6]C4)/5))*5
    =ROUND(((.60*R[6]C4)/5))*5
    =ROUND(((.60*R[6]C4)/5))*5
    =ROUND(((.60*R[6]C4)/5))*5

    2-Board Press
    Floor Press

    Week 1

    Close-Grip Bench
    Front Squat
    Incline Press
    Good Morning

    10
    =ROUND(((.5*R[22]
    C4)/5))*5
    =ROUND(((.5*R[22]
    C4)/5))*5
    =ROUND(((.5*R[22]
    C4)/5))*5
    =ROUND(((.5*R[22]
    C4)/5))*5

    10
    =ROUND(((.6*R[22]
    C4)/5))*5
    =ROUND(((.6*R[22]
    C4)/5))*5
    =ROUND(((.6*R[22]
    C4)/5))*5
    =ROUND(((.6*R[22]
    C4)/5))*5

    10
    =ROUND(((.7*R[22]
    C4)/5))*5
    =ROUND(((.7*R[22]
    C4)/5))*5
    =ROUND(((.7*R[22]
    C4)/5))*5
    =ROUND(((.7*R[22]
    C4)/5))*5

    8
    =ROUND(((.6*R[15]
    C4)/5))*5
    =ROUND(((.6*R[15]
    C4)/5))*5
    =ROUND(((.6*R[15]
    C4)/5))*5
    =ROUND(((.6*R[15]
    C4)/5))*5

    8
    =ROUND(((.7*R[15]
    C4)/5))*5
    =ROUND(((.7*R[15]
    C4)/5))*5
    =ROUND(((.7*R[15]
    C4)/5))*5
    =ROUND(((.7*R[15]
    C4)/5))*5

    6
    =ROUND(((.8*R[15]
    C4)/5))*5
    =ROUND(((.8*R[15]
    C4)/5))*5
    =ROUND(((.8*R[15]
    C4)/5))*5
    =ROUND(((.8*R[15]
    C4)/5))*5

    5
    =ROUND(((.65*R[8]
    C4)/5))*5
    =ROUND(((.65*R[8]
    C4)/5))*5
    =ROUND(((.65*R[8]
    C4)/5))*5
    =ROUND(((.65*R[8]
    C4)/5))*5

    5
    =ROUND(((.75*R[8]
    C4)/5))*5
    =ROUND(((.75*R[8]
    C4)/5))*5
    =ROUND(((.75*R[8]
    C4)/5))*5
    =ROUND(((.75*R[8]
    C4)/5))*5

    5
    =ROUND(((.85*R[8]
    C4)/5))*5
    =ROUND(((.85*R[8]
    C4)/5))*5
    =ROUND(((.85*R[8]
    C4)/5))*5
    =ROUND(((.85*R[8]
    C4)/5))*5

    5
    =ROUND(((.40*R[1]
    C4)/5))*5
    =ROUND(((.40*R[1]
    C4)/5))*5
    =ROUND(((.40*R[1]
    C4)/5))*5
    =ROUND(((.40*R[1]
    C4)/5))*5

    5
    =ROUND(((.50*R[1]
    C4)/5))*5
    =ROUND(((.50*R[1]
    C4)/5))*5
    =ROUND(((.50*R[1]
    C4)/5))*5
    =ROUND(((.50*R[1]
    C4)/5))*5

    5
    =ROUND(((.60*R[1]
    C4)/5))*5
    =ROUND(((.60*R[1]
    C4)/5))*5
    =ROUND(((.60*R[1]
    C4)/5))*5
    =ROUND(((.60*R[1]
    C4)/5))*5

    Reps

    1RM

    Week 2

    Close-Grip Bench
    Front Squat
    Incline Press
    Good Morning
    Week 3

    Close-Grip Bench
    Front Squat
    Incline Press
    Good Morning
    Deload Week

    Close-Grip Bench
    Front Squat
    Incline Press
    Good Morning

    1RM Calculator
    Weight
    130

    10

    173
    173

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