Bill Star 5x5 Periodisert
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BILL STARR - GLENN Periodized Version for A Intro to Period Introduction: This program is a template designed to match the program description linked It is not intended as a stand-alone, this is all just some raw estimation th with a few years of experience a look at how the weights might be arranged. be estimating and resestimating as he runs through the program to peak every Obviously, given that this is all very general, someone who does this progra themseleves up much better in the future using even very limited experience, than hoping all the assumptions I made here actually work for them. Hopeful Instructions: Only change blue cells. Do not alter the Tonnage Calc worksheet. Test Weight and Reps Achieved is to help you calculate your single rep max a These estimats are more accurate with lower rep tests and lifters who train i.e. testing with a set of 12 and a lifter who is typically used to 10-15 re The deload/intensification calculation is based on your Week 4 top set and r Week 1 Offset is how far back you start from your Week 3 goal. The first ti Keep in mind that it's the final 2 weeks that are the real core (i.e. you co Once you are familiar with heavy loading periods 10-14 days is about right f Set Interval is the percent change between sets based on the top set of the The lower this value the less space between sets (i.e. higher workload and m the possibility of fatiguing too soon and limiting progress (i.e. fewer week An easy way to increase load is by decreasing this incriment. A more advanc Note - this spreadsheet can't do that by setting it to 0% as cells are linke Week 3/8 PR Increase is the amount to exceed current personal records (PRs) in week 3 and then exceed in week 4 (same for week 8/9 respectively). Once and see how this is tolerated. Tonnage is calculated based on core lifts, it is the combined sum of volume i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation mo towards the total since the impact from very light work is not going to be a Link to Main Website Link to Program Description
Transcript of Bill Star 5x5 Periodisert
BILL STARR - GLENN PENDLAY 5x5Periodized Version for Advanced Lifters
Intro to Periodization
Introduction:
This program is a template designed to match the program description linked above.It is not intended as a stand-alone, this is all just some raw estimation that would give a general traineewith a few years of experience a look at how the weights might be arranged. In reality he willbe estimating and resestimating as he runs through the program to peak everything at the right time.Obviously, given that this is all very general, someone who does this program even once will be able to setthemseleves up much better in the future using even very limited experience, their brain, and a pencil ratherthan hoping all the assumptions I made here actually work for them. Hopefully that's clear.
Instructions:
Only change blue cells. Do not alter the Tonnage Calc worksheet.
Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.These estimats are more accurate with lower rep tests and lifters who train using lower repsi.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.The deload/intensification calculation is based on your Week 4 top set and recalcs a new 1RM
Week 1 Offset is how far back you start from your Week 3 goal. The first time you do this 80% is probably a good number.Keep in mind that it's the final 2 weeks that are the real core (i.e. you could start lighter and build over 6 weeks to the final 2).Once you are familiar with heavy loading periods 10-14 days is about right for most people.
Set Interval is the percent change between sets based on the top set of the day for a given exercise (only relevant for days building to a top set).The lower this value the less space between sets (i.e. higher workload and more density) the greaterthe possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on top sets)An easy way to increase load is by decreasing this incriment. A more advanced version would be making Monday and Friday all 5x5 with straight sets.Note - this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. But you can change it or make a new one yourself.
Week 3/8 PR Increase is the amount to exceed current personal records (PRs) by. First time through one should start with 0% and match current PRsin week 3 and then exceed in week 4 (same for week 8/9 respectively). Once you know what you are doing, feel comfortable and have relevant maxes try new PRs in weeks 3 and 4and see how this is tolerated.
Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for workload.i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light setstowards the total since the impact from very light work is not going to be as significant (this is common in practice)
Link to Main Website
Link to Program Description
Obviously most people will need to round the weights. If you want to train by percents and be more precise with weightselection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensivemicrochain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller.
Inputs:Loading Phase
Test Weight Reps Achieved (<6) 1RM 5RM 5x5RMSquat 100 1 100.0 85.1 80.6Bench 100 1 100.0 85.1 80.6Row 65 1 65.0 55.3 52.4Dead 100 1 100.0 85.1 80.6Incline 80 1 80.0 68.1 64.4
Week 1 Offset 90% Where you start in relation to Week 3, 80% is a good place to start for your first time.
1x5/1x3 Set Interval 5.0% For ramped days that build to a single heavy set of 5. Generally 6-12% is probably the range.
Week 3/8 PR Increase 2.5% Amount your Week 3 weight will be above current PR. Default is 0% where Wk 3 = Current PR and Wk 4 = 5% more.
Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage
Template:Loading/Volume Phase
Day Exercise Reps Wk 1 Wk 2 Wk 3Monday Squat 5 73 77 82
5 73 77 825 73 77 825 73 77 825 73 77 82
Bench 5 62 66 695 66 70 735 70 74 785 74 78 825 78 82 86
Row 5 40 43 455 43 45 485 45 48 505 48 51 535 50 53 56
Assistance:2 Sets of Weighted Hypers4 Sets of Weighted Situps
Wednesday Squat 5 66 68 705 66 68 70
Microloading and Fractional Plates
5 66 68 705 66 68 705 66 68 70
Deadlift 5 73 77 825 73 77 825 73 77 825 73 77 825 73 77 82
Incline Bench 5 59 62 655 59 62 655 59 62 655 59 62 655 59 62 65
Assistance:5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase weekly to PR then lower volume and increase again)3 Sets of Situps
Friday Squat 5 62 66 695 66 70 735 70 74 785 74 78 825 78 82 86
Bench 5 73 77 825 73 77 825 73 77 825 73 77 825 73 77 82
Row 5 48 50 535 48 50 535 48 50 535 48 50 535 48 50 53
Assistance3 Sets of Barbell Curls x 8 reps3 Sets of Triceps Extensions x 8 reps
Tonnage:
Core Exercise Tonnage Monday 4,716 4,978 5,239 Wednesady 4,955 5,191 5,424
Friday 4,774 5,039 5,304 Weekly 14,444 15,208 15,967
Tonnage w/Significance Cutoff Monday 4,716 4,978 5,239 Wednesady 4,955 5,191 5,424 Friday 4,774 5,039 5,304 Weekly 14,444 15,208 15,967
BILL STARR - GLENN PENDLAY 5x5Periodized Version for Advanced Lifters
Version Beta 0.3
Obviously, given that this is all very general, someone who does this program even once will be able to setthemseleves up much better in the future using even very limited experience, their brain, and a pencil rather
Week 1 Offset is how far back you start from your Week 3 goal. The first time you do this 80% is probably a good number.Keep in mind that it's the final 2 weeks that are the real core (i.e. you could start lighter and build over 6 weeks to the final 2).
Set Interval is the percent change between sets based on the top set of the day for a given exercise (only relevant for days building to a top set).
the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on top sets)An easy way to increase load is by decreasing this incriment. A more advanced version would be making Monday and Friday all 5x5 with straight sets.Note - this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. But you can change it or make a new one yourself.
Week 3/8 PR Increase is the amount to exceed current personal records (PRs) by. First time through one should start with 0% and match current PRsin week 3 and then exceed in week 4 (same for week 8/9 respectively). Once you know what you are doing, feel comfortable and have relevant maxes try new PRs in weeks 3 and 4
Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for workload.i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light setstowards the total since the impact from very light work is not going to be as significant (this is common in practice)
Obviously most people will need to round the weights. If you want to train by percents and be more precise with weightselection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensivemicrochain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently smaller.
Deload/Intensification FinishNew 1RM 3RM 3x3RM New 1RM
103.8 93.7 90.2 109.0103.8 93.7 90.2 109.067.5 60.9 58.6 70.9
103.8 93.7 90.2 109.083.0 74.9 72.1 87.2
Where you start in relation to Week 3, 80% is a good place to start for your first time.
For ramped days that build to a single heavy set of 5. Generally 6-12% is probably the range.
Amount your Week 3 weight will be above current PR. Default is 0% where Wk 3 = Current PR and Wk 4 = 5% more.
Loading/Volume Phase Deloading and Intensification PhaseWk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
84 3 84 87 89 92 9584 3 84 87 89 92 9584 3 84 87 89 92 95848471 3 71 73 75 77 7975 3 80 82 84 86 8980 3 88 91 93 96 98848846 3 46 47 49 50 5149 3 52 53 55 56 5852 3 57 59 61 62 645557
7171
71717184 3 84 87 89 92 9584 3 84 87 89 92 9584 3 84 87 89 92 95848467 3 67 69 72 74 7667 3 67 69 72 74 7667 3 67 69 72 74 766767
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase weekly to PR then lower volume and increase again)
71 3 71 73 75 77 7975 3 80 82 84 86 8980 3 88 91 93 96 98848884 3 84 87 89 92 9584 3 84 87 89 92 9584 3 84 87 89 92 95848454 3 54 57 60 62 6454 3 54 57 60 62 6454 3 54 57 60 62 645454
5,370 1,933 1,994 2,054 2,115 2,168 5,538 1,354 1,402 1,449 1,497 1,534 5,437 1,957 2,028 2,100 2,171 2,225 16,346 5,245 5,424 5,603 5,783 5,927
5,370 1,933 1,994 2,054 2,115 2,168 5,538 1,354 1,402 1,449 1,497 1,534 5,437 1,957 2,028 2,100 2,171 2,225 16,346 5,245 5,424 5,603 5,783 5,927
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9Relevant 14444 15208 15967 16346 5245 5424 5603 5783 5927
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 90
2000
4000
6000
8000
10000
12000
14000
16000
18000
Core Tonnage by Week
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 90
2000
4000
6000
8000
10000
12000
14000
16000
18000
Core Tonnage by Week
NOTE: All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)Don't Change or Touch Anything
0 Test WeighReps Achie1RM 5RM 5x5RM New 1RM 3RM 3x3RM New 1RMSquat 100 1 100 85.14375 80.55397 103.7812 93.66258 90.15023 109.0352Bench 100 1 100 85.14375 80.55397 103.7812 93.66258 90.15023 109.0352Row 65 1 65 55.34344 52.36008 67.45781 60.88068 58.59765 70.87286Dead 100 1 100 85.14375 80.55397 103.7813 93.66258 90.15023 109.0352Incline 80 1 80 68.115 64.44318 83.025 74.93006 72.12019 87.22814
0 0 0 0 0 0 0 0 0 01x5/1x3 Set 0.05 For ramped 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0Week 3/8 P 0.025 Amount you 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0Tonnage Cu 0.6 Given % of 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0
Template: 0 0 0 0 0 0 0 0 00 0 Loading/V 0 0 0 0 Deloading a 0 0
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Reps Wk 5 Wk 6Monday Squat 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.53461
0 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 Bench 5 62.06979 65.51812 68.96644 70.6906 3 70.6906 72.728170 0 5 65.94916 69.613 73.27684 75.10876 3 79.52692 81.819190 0 5 69.82852 73.70788 77.58724 79.52692 3 88.36325 90.910210 0 5 73.70788 77.80276 81.89764 83.94509 0 0 00 0 5 77.58724 81.89764 86.20805 88.36325 0 0 00 Row 5 40.34537 42.58678 44.82818 45.94889 3 45.94889 47.273310 0 5 42.86695 45.24845 47.62995 48.82069 3 51.6925 53.182470 0 5 45.38854 47.91012 50.43171 51.6925 3 57.43611 59.091640 0 5 47.91012 50.5718 53.23347 54.56431 0 0 00 0 5 50.43171 53.23347 56.03523 57.43611 0 0 00 Assistance 0 0 0 0 0 0 0 00 2 Sets of 0 0 0 0 0 0 0 00 4 Sets of 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0
WednesdaSquat 5 66.06432 68.18491 70.14237 71.05993 0 0 00 0 5 66.06432 68.18491 70.14237 71.05993 0 0 00 0 5 66.06432 68.18491 70.14237 71.05993 0 0 00 0 5 66.06432 68.18491 70.14237 71.05993 0 0 00 0 5 66.06432 68.18491 70.14237 71.05993 0 0 00 Deadlift 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 Incline Be 5 58.72384 61.98628 65.24872 66.87993 3 66.87993 69.22769
0 0 5 58.72384 61.98628 65.24872 66.87993 3 66.87993 69.227690 0 5 58.72384 61.98628 65.24872 66.87993 3 66.87993 69.227690 0 5 58.72384 61.98628 65.24872 66.87993 0 0 00 0 5 58.72384 61.98628 65.24872 66.87993 0 0 00 Assistance 0 0 0 0 0 0 0 00 5x5 or 3x8 0 0 0 0 0 0 0 00 3 Sets of S 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0
Friday Squat 5 62.06979 65.51812 68.96644 70.6906 3 70.6906 72.728170 0 5 65.94916 69.613 73.27684 75.10876 3 79.52692 81.819190 0 5 69.82852 73.70788 77.58724 79.52692 3 88.36325 90.910210 0 5 73.70788 77.80276 81.89764 83.94509 0 0 00 0 5 77.58724 81.89764 86.20805 88.36325 0 0 00 Bench 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 3 83.59992 86.534610 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 0 5 73.4048 77.48285 81.56089 83.59992 0 0 00 Row 5 47.71312 50.36385 53.01458 54.33995 3 54.33995 57.027530 0 5 47.71312 50.36385 53.01458 54.33995 3 54.33995 57.027530 0 5 47.71312 50.36385 53.01458 54.33995 3 54.33995 57.027530 0 5 47.71312 50.36385 53.01458 54.33995 0 0 00 0 5 47.71312 50.36385 53.01458 54.33995 0 0 00 Assistance 0 0 0 0 0 0 0 00 3 Sets of B 0 0 0 0 0 0 0 00 3 Sets of T 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0
Tonnage: 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0
Relevant Tonnage Monday 4716 4978 5239 5370 1933 1994 2054Wednesda 4955 5191 5424 5538 1354 1402 1449Friday 4774 5039 5304 5437 1957 2028 2100
All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i.e. if <, then 0, otherwise X)
0 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 00 0 0 0 0 0
Wk 7 Wk 8 Wk 9 0 0 Day Exercise89.4693 92.40399 94.71409 0 0 0 Monday Squat89.4693 92.40399 94.71409 0 0 0 0 089.4693 92.40399 94.71409 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 0
74.76574 76.80331 78.7234 0 0 0 0 Bench84.11146 86.40373 88.56382 0 0 0 0 093.45718 96.00414 98.40425 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 0
48.59773 49.92215 51.17021 0 0 0 0 Row54.67245 56.16242 57.56648 0 0 0 0 060.74717 62.40269 63.96276 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 00 0 0 0 0 0 0 Assistance0 0 0 0 0 0 0 2 Sets of 0 0 0 0 0 0 0 4 Sets of 0 0 0 0 0 0 0 00 0 0 0 0 0 WednesdaSquat0 0 0 0 0 0 0 00 0 0 0 0 0 0 00 0 0 0 0 0 0 00 0 0 0 0 0 0 0
89.4693 92.40399 94.71409 0 0 0 0 Deadlift89.4693 92.40399 94.71409 0 0 0 0 089.4693 92.40399 94.71409 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 0
71.57544 73.92319 75.77127 0 0 0 0 Incline Be
71.57544 73.92319 75.77127 0 0 0 0 071.57544 73.92319 75.77127 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 00 0 0 0 0 0 0 Assistance0 0 0 0 0 0 0 5x5 or 3x8 0 0 0 0 0 0 0 3 Sets of S0 0 0 0 0 0 0 0
74.76574 76.80331 78.7234 0 0 0 Friday Squat84.11146 86.40373 88.56382 0 0 0 0 093.45718 96.00414 98.40425 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 0
89.4693 92.40399 94.71409 0 0 0 0 Bench89.4693 92.40399 94.71409 0 0 0 0 089.4693 92.40399 94.71409 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 0
59.71511 62.40269 63.96276 0 0 0 0 Row59.71511 62.40269 63.96276 0 0 0 0 059.71511 62.40269 63.96276 0 0 0 0 0
0 0 0 0 0 0 0 00 0 0 0 0 0 0 00 0 0 0 0 0 0 Assistance0 0 0 0 0 0 0 3 Sets of B0 0 0 0 0 0 0 3 Sets of T0 0 0 0 0 0 0 00 0 0 0 0 0 Tonnage: 00 0 0 0 0 0 0 00 0 0 0 0 0 0 0
2115 21681497 15342171 2225
Reps Wk 1 Wk 2 Wk 3 Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 85 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 845 73 77 82 845 62 66 69 71 3 71 73 75 775 66 70 73 75 3 80 82 84 865 70 74 78 80 3 88 91 93 965 74 78 82 845 78 82 86 885 40 43 45 46 3 46 47 49 505 43 45 48 49 3 52 53 55 565 45 48 50 52 3 57 59 61 625 48 51 53 555 50 53 56 570 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 05 66 68 70 715 66 68 70 715 66 68 70 715 66 68 70 715 66 68 70 715 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 845 73 77 82 845 59 62 65 67 3 67 69 72 74
5 59 62 65 67 3 67 69 72 745 59 62 65 67 3 67 69 72 745 59 62 65 675 59 62 65 670 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 05 62 66 69 71 3 71 73 75 775 66 70 73 75 3 80 82 84 865 70 74 78 80 3 88 91 93 965 74 78 82 845 78 82 86 885 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 84 3 84 87 89 925 73 77 82 845 73 77 82 845 48 50 53 54 3 54 57 60 625 48 50 53 54 3 54 57 60 625 48 50 53 54 3 54 57 60 625 48 50 53 545 48 50 53 540 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 00 0 0 0 0
Wk 9959595
798998
515864
959595
76
7676
798998
959595
646464
1 sett 2 sett 3 sett 4 sett 5 sett 6 sett 7 sett 8 sett0.025 0.012500 0.009375 0.007031 0.005273 0.003955 0.003955
100% 97.50% 96.25% 95.31% 94.61% 94.08% 93.69% 93.29%
1 sett 2 sett 3 sett 4 sett 5 sett 6 sett 7 sett 8 sett88 %
90 %
92 %
94 %
96 %
98 %
100 %
102 %
100%
97.50%
96.25%
95.31%94.61%
94.08%93.69%
93.29%
1x1=100%x100%, 2x1=100%x97,5% osv
Row 5
1 rep 2 rep 3 rep 4 rep 5 rep 6 rep 7 rep 8 rep 9 rep 10 rep67.5 %
72.5 %
77.5 %
82.5 %
87.5 %
92.5 %
97.5 %
102.5 %
100%
95.0 %
90.25%
87.88%
85.14%
82.00%
78.39%
75.14%
72.54%
70.20%
1RM=100% 2RM=95% osv
Row 5
Ramped sets: Ved n-antall sett XRM * (1-((N-Y)*0,12)) Første sett Y=1, andre sett Y=2 osv
F.eks 5x5 Ramped sets
5RM = 84,66 % N = 5
Første sett = 0,8466*(1-((5-1)*0,12))= 44.02%Andre sett = 0,8466*(1-((5-2)*0,12))= 54.18%Tredje sett = 0,8466*(1-((5-3)*0,12))= 69.07%Fjerde sett = 0,8466*(1-((5-4)*0,12))= 79.97%Femte sett = 0,8466*(1-((5-5)*0,12))= 84.66%
1 rep 2 rep 3 rep 4 rep 5 rep 6 rep 7 rep 8 rep 9 rep 10 rep67.5 %
72.5 %
77.5 %
82.5 %
87.5 %
92.5 %
97.5 %
102.5 %
100%
95.0 %
90.25%
87.88%
85.14%
82.00%
78.39%
75.14%
72.54%
70.20%
1RM=100% 2RM=95% osv
Row 5
9 sett 10 sett 1 rep 2 rep 3 rep 4 rep 5 rep 6 rep 7 rep0.003955 0.003955 0.05 0.0475 0.02375 0.0273125 0.0314094 0.0361208
92.90% 92.50% 100% 95.0 % 90.25% 87.88% 85.14% 82.00% 78.39%
Øvelse 1 100%Øvelse 2 92.5 %Øvelse 3 90.0 %
F.eksØvelse nr tre
Franskpress 6repx4sett
kg = (82,35%*94,11%)*90% av 1RM
1 sett 2 sett 3 sett 4 sett 5 sett 6 sett 7 sett 8 sett88 %
90 %
92 %
94 %
96 %
98 %
100 %
102 %
100%
97.50%
96.25%
95.31%94.61%
94.08%93.69%
93.29%
1x1=100%x100%, 2x1=100%x97,5% osv
Row 5
1 rep 2 rep 3 rep 4 rep 5 rep 6 rep 7 rep 8 rep 9 rep 10 rep67.5 %
72.5 %
77.5 %
82.5 %
87.5 %
92.5 %
97.5 %
102.5 %
100%
95.0 %
90.25%
87.88%
85.14%
82.00%
78.39%
75.14%
72.54%
70.20%
1RM=100% 2RM=95% osv
Row 5
Første sett Y=1, andre sett Y=2 osv
1 rep 2 rep 3 rep 4 rep 5 rep 6 rep 7 rep 8 rep 9 rep 10 rep67.5 %
72.5 %
77.5 %
82.5 %
87.5 %
92.5 %
97.5 %
102.5 %
100%
95.0 %
90.25%
87.88%
85.14%
82.00%
78.39%
75.14%
72.54%
70.20%
1RM=100% 2RM=95% osv
Row 5
8 rep 9 rep 10 rep 11 rep 12 rep0.032508703 0.026007 0.0234063 0.018725 0.01498
75.14% 72.54% 70.20% 68.33% 66.83%
(82,35%*94,11%)*90% av 1RM
