Post by pritchard on Mar 26, 2013 14:19:03 GMT 10
Monthly training plan – 2
For bench press
Basis period (preparative time)
5 week.
Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Squat 50% 5Õ1, 60% 4Õ1, 70% 3Õ4 (21)
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5. Total: 64 lifts
Wednesday
1. Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 80% 3Õ2, 85% 2Õ2, 90% 1Õ2,
85% 2Õ2, 80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1. (62)
2.Leg Extension 8Õ5.
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3. Total: 62 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ2, 75% 2Õ3 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Pec Dec Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 62 lifts
Satuday
1.Behind the Neck Press 5Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 4Õ6.
4.Tricep Pressdown (with atradht bar) 10Õ4.
5.Huperextension 6Õ3. Total: 00 lifts
Total for the week: 188 lifts
6 week.
Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Press 4Õ5.
3.Bench Press 55% 5Õ1, 65% 5Õ1, 75% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 56 lifts
Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ2, 80% 3Õ2, 85% 2Õ2,
80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1 (62)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4 (30)
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3 Total: 92 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press 40% 8Õ2, 50% 6Õ4 (40)
4.Latisimus Dorsi 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ3. Total: 65 lifts
Satuday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ5 (35)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Triceps 8Õ4.
4.Huperextension 8Õ4 Total: 35 lifts
Total for the week: 248 lifts
7 week.
Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ4 (21)
4.Pec Dec Flies 8Õ4.
5.Tricep Pressdown 8Õ4.
6.Incline Sit-Ups 10Õ3. Total: 46 lifts
Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ3, 80% 2Õ2 (26)
2.Barbell Lunges 5+5Õ5.
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Latisimus Dorsi 8Õ5.
5.Seated Goodmonings 6Õ4. Total: 43 lifts
Friday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5 (25)
2.Leg Press 5Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ5 (25)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Ups 10Õ3. Total: 50 lifts
Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 4Õ5.
3.Parallel Bar Dips 5Õ5.
4.Latisimus Dorsi 8Õ4. Total: 00 lifts
Total for the week:139 lifts
8 week.
Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5. (25)
2.Squat 50% 6Õ1, 60% 6Õ4. (30)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ4 (31)
4.Latisimus Dorsi 8Õ4.
5.Huperextension 8Õ3 Total: 86 lifts
Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Pec Dec Flies 8Õ4.
4.Tricep Pressdown 8Õ4.
5.Incline Sit-Ups 12Õ3. Total: 39 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ2, 90% 2Õ3, 80% 3Õ2 (33)
2.Leg Extension 8Õ4.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus Dorsi 8Õ4.
5.Goodmonings 5Õ5. Total: 63 lifts
Satuday
1.Bench Press 50% 6Õ1, 60% 6Õ1, 65% 6Õ5. (42)
2.Flat Dumbbell Flies 10Õ4.
3.Parallel Bar Dips 4Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups 10Õ3. Total: 42 lifts
Total for the week:230 lifts
ÀNALYZ ÌONTHLY PLAN – 2
ZONES 5 week 6 week 7 week 8 week Total 4 week
50% 26 – 1300 28 – 1400 19 – 950 26 – 1300 99 – 4950
51 – 60% 29 – 1740 29 – 1740 25 – 1500 29 – 1740 112 – 6720
61 – 70% 36 – 2520 53 – 3710 36 – 2520 71 – 4970 196 – 13720
75% 10 – 750 28 – 2100 18 – 1350 28 – 2100 84 – 6300
80% 30 - 2400 37 - 2960 28 - 2240 30 - 2400 125 - 10000
85% 16 - 1360 4 - 340 10 - 850 10 - 850 40 - 3400
90% 2 - 180 – - 3 – 270 6 – 540 11 – 990
95% – – – – – – – – – –
100% - - - - - - - - - -
Total lifts 149 179 139 200 667
Intens% 68,8% 68,4 % 69,6% 69,5% 69,1%
ÓÎ 10250 12250 9680 13900 46080
Äðóãèå óï-ÿ 431 469 417 509 1826
For bench press
Basis period (preparative time)
5 week.
Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Squat 50% 5Õ1, 60% 4Õ1, 70% 3Õ4 (21)
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5. Total: 64 lifts
Wednesday
1. Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 80% 3Õ2, 85% 2Õ2, 90% 1Õ2,
85% 2Õ2, 80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1. (62)
2.Leg Extension 8Õ5.
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3. Total: 62 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ2, 75% 2Õ3 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Pec Dec Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 62 lifts
Satuday
1.Behind the Neck Press 5Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 4Õ6.
4.Tricep Pressdown (with atradht bar) 10Õ4.
5.Huperextension 6Õ3. Total: 00 lifts
Total for the week: 188 lifts
6 week.
Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Press 4Õ5.
3.Bench Press 55% 5Õ1, 65% 5Õ1, 75% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ4.
5.Latisimus Dorsi 8Õ5.
6.Incline Sit-Ups 10Õ3. Total: 56 lifts
Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ2, 80% 3Õ2, 85% 2Õ2,
80% 3Õ2, 75% 4Õ1, 70% 5Õ1, 60% 6Õ1, 50% 7Õ1 (62)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4 (30)
3.Bench Press Locality (Lockaut) 2Õ5.
4.Tricep Pressdown (with atradht bar) 8Õ4.
5.Huperextension with Barbell Across Neck 8Õ3 Total: 92 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press 40% 8Õ2, 50% 6Õ4 (40)
4.Latisimus Dorsi 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ3. Total: 65 lifts
Satuday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ5 (35)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Triceps 8Õ4.
4.Huperextension 8Õ4 Total: 35 lifts
Total for the week: 248 lifts
7 week.
Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Extension 8Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ4 (21)
4.Pec Dec Flies 8Õ4.
5.Tricep Pressdown 8Õ4.
6.Incline Sit-Ups 10Õ3. Total: 46 lifts
Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ3, 80% 2Õ2 (26)
2.Barbell Lunges 5+5Õ5.
3.Close-Grip Bench Press 50% 4Õ1, 60% 3Õ1, 70% 2Õ5 (17)
4.Latisimus Dorsi 8Õ5.
5.Seated Goodmonings 6Õ4. Total: 43 lifts
Friday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5 (25)
2.Leg Press 5Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 2Õ5 (25)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Ups 10Õ3. Total: 50 lifts
Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 4Õ5.
3.Parallel Bar Dips 5Õ5.
4.Latisimus Dorsi 8Õ4. Total: 00 lifts
Total for the week:139 lifts
8 week.
Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ5. (25)
2.Squat 50% 6Õ1, 60% 6Õ4. (30)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ1, 75% 4Õ4 (31)
4.Latisimus Dorsi 8Õ4.
5.Huperextension 8Õ3 Total: 86 lifts
Wednesday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Pec Dec Flies 8Õ4.
4.Tricep Pressdown 8Õ4.
5.Incline Sit-Ups 12Õ3. Total: 39 lifts
Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ2, 90% 2Õ3, 80% 3Õ2 (33)
2.Leg Extension 8Õ4.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus Dorsi 8Õ4.
5.Goodmonings 5Õ5. Total: 63 lifts
Satuday
1.Bench Press 50% 6Õ1, 60% 6Õ1, 65% 6Õ5. (42)
2.Flat Dumbbell Flies 10Õ4.
3.Parallel Bar Dips 4Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups 10Õ3. Total: 42 lifts
Total for the week:230 lifts
ÀNALYZ ÌONTHLY PLAN – 2
ZONES 5 week 6 week 7 week 8 week Total 4 week
50% 26 – 1300 28 – 1400 19 – 950 26 – 1300 99 – 4950
51 – 60% 29 – 1740 29 – 1740 25 – 1500 29 – 1740 112 – 6720
61 – 70% 36 – 2520 53 – 3710 36 – 2520 71 – 4970 196 – 13720
75% 10 – 750 28 – 2100 18 – 1350 28 – 2100 84 – 6300
80% 30 - 2400 37 - 2960 28 - 2240 30 - 2400 125 - 10000
85% 16 - 1360 4 - 340 10 - 850 10 - 850 40 - 3400
90% 2 - 180 – - 3 – 270 6 – 540 11 – 990
95% – – – – – – – – – –
100% - - - - - - - - - -
Total lifts 149 179 139 200 667
Intens% 68,8% 68,4 % 69,6% 69,5% 69,1%
ÓÎ 10250 12250 9680 13900 46080
Äðóãèå óï-ÿ 431 469 417 509 1826