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HELP -> doubleclik --- 1.

Write
Jump every
down your starting progression under Start, 2. Directly indicate your desired jump p
two weeks:
Start
Frq per 2 weeks Jump per workout
Bench
7.5
225
3
2.5
Press
7.5
135
3
2.5
Weighted Chin
7.5
45
3
2.5
Curl
7.5
80
3
2.5
Squat
20
315
4
5
Deadlift
10
365
2
5
Neck harness
0
15
6
0
Starting day:
17-Nov
Exercise

Sets

Reps

Week 1

Thursday
Bench
Curl
Squat
Neck harness

3
2
3
4

Press
Weighted Chin
Deadlift
Neck harness

3 5,5,5+
2 6 to 8
1 5+

Bench
Curl
Squat
Neck harness

3 5,5,5+
2 10 to 15
3 5,5,5+

17-Nov
225
80
315
15
19-Nov
135
45
365
15
21-Nov
227.5
82.5
320
15

5,5,5+
10 to 15
5,5,5+
20+

Saturday

Monday

Exercise

Sets

Reps

Thursday
Press
Weighted Chin
Squat
Neck harness

3 5,5,5+
2 6 to 8
3 5,5,5+

Bench
Curl
Deadlift
Neck harness

3 5,5,5+
2 10 to 15
1 5+

Press
Weighted Chin
Squat
Neck harness

3 5,5,5+
2 6 to 8
3 5,5,5+

Saturday

Monday

Week 3

Week 2

1-Dec
232.5
87.5
335
15
3-Dec
142.5
52.5
375
15
5-Dec
235
90
340
15
Week 4

24-Nov
137.5
47.5
325
15
26-Nov
230
85
370
15
28-Nov
140
50
330
15

8-Dec
145
55
345
15
10-Dec
237.5
92.5
380
15
12-Dec
147.5
57.5
350
15

per workout
Saturday

0
3/30/2013 Today's workout
No workout

Reset %:
Reset calculator
Week 5
15-Dec
240
95
355
15
17-Dec
150
60
385
15
19-Dec
242.5
97.5
360
15
Week 6

Week 9
29-Dec
247.5
102.5
375
15
31-Dec
157.5
67.5
395
15
2-Jan
250
105
380
15

Week 8
22-Dec
152.5
62.5
365
15
24-Dec
245
100
390
15
26-Dec
155
65
370
15

Round down to nearest


315
5

12-Jan
255
110
395
15
14-Jan
165
75
405
15
16-Jan
257.5
112.5
400
15

Week 11
Week 13
Week 15
26-Jan
9-Feb
262.5
270
117.5
125
415
435
15
15
28-Jan
11-Feb
172.5
180
82.5
90
415
425
15
15
30-Jan
13-Feb
265
272.5
120
127.5
420
440
15
15

23-Feb
277.5
132.5
455
15
25-Feb
187.5
97.5
435
15
27-Feb
280
135
460
15

19-Jan
167.5
77.5
405
15
21-Jan
260
115
410
15
23-Jan
170
80
410
15

Week 12
Week 14
Week 16
2-Feb
16-Feb
175
182.5
85
92.5
425
445
15
15
4-Feb
18-Feb
267.5
275
122.5
130
420
430
15
15
6-Feb
20-Feb
177.5
185
87.5
95
430
450
15
15

1-Mar
190
100
465
15
3-Mar
282.5
137.5
440
15
5-Mar
192.5
102.5
470
15

Week 10
5-Jan
160
70
385
15
7-Jan
252.5
107.5
400
15
9-Jan
162.5
72.5
390
15

Sunday

Weight
10%

Week 7

0
3/31/2013

Tomorrow's workout
No workout

Result

Monday

0
4/1/2013 After tomorrow's workout
No workout

Rnd. Down
283.50
280

Week 17
8-Mar
285
140
475
15
10-Mar
195
105
445
15
12-Mar
287.5
142.5
480
15

Week 19
Week 21
Week 23
22-Mar
5-Apr
292.5
300
147.5
155
495
515
15
15
24-Mar
7-Apr
202.5
210
112.5
120
455
465
15
15
26-Mar
9-Apr
295
302.5
150
157.5
500
520
15
15

Week 18
Week 20
Week 22
Week 24
15-Mar
29-Mar
12-Apr
197.5
205
212.5
107.5
115
122.5
485
505
525
15
15
15
17-Mar
31-Mar
14-Apr
290
297.5
305
145
152.5
160
450
460
470
15
15
15
19-Mar
2-Apr
16-Apr
200
207.5
215
110
117.5
125
490
510
530
15
15
15

Week 25
19-Apr
307.5
162.5
535
15
21-Apr
217.5
127.5
475
15
23-Apr
310
165
540
15

3-May
315
170
555
15
5-May
225
135
485
15
7-May
317.5
172.5
560
15

Week 27
17-May
322.5
177.5
575
15
19-May
232.5
142.5
495
15
21-May
325
180
580
15

10-May
227.5
137.5
565
15
12-May
320
175
490
15
14-May
230
140
570
15

Week 28
24-May
235
145
585
15
26-May
327.5
182.5
500
15
28-May
237.5
147.5
590
15

Week 26
26-Apr
220
130
545
15
28-Apr
312.5
167.5
480
15
30-Apr
222.5
132.5
550
15

0
4/2/2013 After that
Tuesday
No workout

Week 29
31-May
330
185
595
15
2-Jun
240
150
505
15
4-Jun
332.5
187.5
600
15
Week 30
7-Jun
242.5
152.5
605
15
9-Jun
335
190
510
15
11-Jun
245
155
610
15

0
4/3/2013
Wednesday

No workout