Post by pritchard on Mar 26, 2013 14:19:58 GMT 10
6 weeks training plan - 3
For bench press
Competition period
9 week
Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ5 (22)
2.Squat 50% 3Õ1, 60% 3Õ1, 70% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ5 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ4. Total: 64 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ7 (33)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Flat Dumbbell Flies 8Õ4.
4.Huperextensions 6Õ4. Total: 33 lifts
Friday
1. Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ4 (20)
2.Leg Extension 6Õ5.
3.Bench Press 55% 4Õ1, 65% 4Õ1, 75% 4Õ4 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ3. Total: 44 lifts
Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 5Õ5.
4.Pec Dec Flies 8Õ5. Total: 00 lifts
Total for the week: 141 lifts
10 week
Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ4 (20)
2.Squat 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ4 (21)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Aps 8Õ3. Total: 59 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Latisimus Dorsi 6Õ4.
4.Seated Goodmonings 6Õ4. Total: 22 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 85% 1Õ3, 80% 2Õ2 (26)
2.Leg Press 4Õ5.
3.Bench Press 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
4.Pec Dec Flies 8Õ4. Total: 50 lifts
Satuday
1.Bench Press 55% 3Õ1, 65% 3Õ2, 75% 2Õ4 (14)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 14 lifts
Total for the week: 145 lifts
11 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Leg Extension 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 20 lifts
Wednesday (test)
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ2, 90% 1ðÕ1ï, 95–100-105% 1ðÕ2–3ï (16)
2.Flat Dumbbell Flies 8Õ4.
3.Latisimus Dorsi 8Õ4.
4.Huperextensions 6Õ4. Total: 16 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Lag Press 4Õ5.
3.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
4.Incline Sit-Aps 10Õ3. Total: 40 lifts
Satuday
1.Close-Grip Bench Press 50% 3Õ1, 60% 3Õ2, 70% 3Õ4 (21)
2.Bench Press Locality 2Õ5.
3.Pec Dec Flies 8Õ4.
4.Latisimus Dorsi 8Õ4. Total: 21 lifts
Total for the week: 97 lifts
12 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ2, 80% 2Õ3 (24)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 48 lifts
Wednesday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 2Õ2, 85% 1Õ3 (24)
2.Leg Extension 6Õ5.
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4. Total: 44 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ5 (27)
2.Bench Press Locality 2Õ5.
3.Goodmonings 6Õ4. Total: 27 lifts
Satuday
1.Incline Bench Press with barbell 3Õ5.
2.Latisimus Dorsi 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 00 lifts
Total for the week: 119 lifts
13 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
2.Leg Extension 5Õ4.
3.Latisimus Dorsi 6Õ4. Total: 20 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ3 (13)
2.Bench Press Locality 2Õ4.
3.Incline Sit-Aps 8Õ3. Total: 13 lifts
Friday
1.Bench Press Æèì ë¸æà 50% 3Õ1, 60%3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Flat Dumbbell Flies 6Õ3.
3.Seated Goodmonings 5Õ3. Total: 20 lifts
Satuday
R E P O S E.
Total for the week: 53 lifts
14 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 75% 1Õ2 (12)
Total: 12 lifts
Tuesday
R E P O S E.
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ2, 70% 1Õ3 (12)
Total: 12 lifts
Thursday – Friday
R E P O S E.
Total for the week: 24 lifts
Satuday – Sunday
COMPETITION or TEST
ÀNALYZ 6 WEEKS PLAN – 3
ZONES 9 week 10 week 11 week 12 week 13 week 14 week 6 week
50% 9 – 450 13 – 650 6 – 300 9 – 450 9 – 450 6 – 300 52 – 2600
51 – 60% 16 – 925 19 –1110 18 –1065 12– 705 9 – 540 9 – 540 83 – 4885
61 – 70% 22 –1505 40 –2755 31 –2155 21 –1455 16 –1120 7 – 490 137 – 9480
75% 22 –1650 14 –1050 20 –1500 4 – 300 8 – 600 2 – 150 70 – 5250
80% 40 –3200 30 –2400 12 – 960 33 –2640 11– 880 – – 126 – 10080
85% 10 – 850 11 – 935 – – 3 – 255 – – – – 24 – 2040
90% 4 – 360 – – 1 – 90 2 – 180 – – – – 7 – 630
95% – – – – 1 – 95 – – – – – – 1 – 95
100% – – – – 2 – 200 – – – – – – 2 – 200
ÊÏØ 123 127 91 84 53 24 502
Intens% 72,7% 70,1% 69,9% 71,3% 67,7% 61,7% 70,2%
ÓÎ 8940 8900 6365 5985 3590 1480 35260
ÄÐÓÃÈÅ 343 261 240 211 109 – – 1164
ÀNALYZ 3 PLANS
ZONES Plan 1 Plan 2 Plan 3 TOTAL
50% 117 – 5850 99 – 4950 52 – 2600 268 – 13400
51 – 60% 110 – 6600 112 – 6720 83 – 4885 305 – 18205
61 – 70% 227 –15890 196 – 13720 137 – 9480 560 – 39090
75% 81 – 6075 84 – 6300 70 – 5250 235 – 17625
80% 133 –10640 125 – 10000 126 – 10080 384 – 30720
85% 16 – 1360 40 – 3400 24 – 2040 80 – 6800
90% – – 11 – 990 7 – 630 18 – 1620
95% – – – – 1 – 95 1 – 95
100% – – – – 2 – 200 2 – 200
ÊÏØ 684 667 502 1853
Intens% 67,8% 69,1% 70,2% 68,9%
ÓÎ 46415 46080 35260 127755
ÄÐÓÃÈÅ 2155 1826 1164 5145
For bench press
Competition period
9 week
Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ5 (22)
2.Squat 50% 3Õ1, 60% 3Õ1, 70% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ5 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ4. Total: 64 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ7 (33)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Flat Dumbbell Flies 8Õ4.
4.Huperextensions 6Õ4. Total: 33 lifts
Friday
1. Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ4 (20)
2.Leg Extension 6Õ5.
3.Bench Press 55% 4Õ1, 65% 4Õ1, 75% 4Õ4 (24)
4.Latisimus Dorsi 8Õ4.
5.Incline Sit-Aps 10Õ3. Total: 44 lifts
Satuday
1.Incline Bench Press with Barbell 3Õ5.
2.Bench Press Locality (Lockaut) 3Õ5.
3.Parallel Bar Dips 5Õ5.
4.Pec Dec Flies 8Õ5. Total: 00 lifts
Total for the week: 141 lifts
10 week
Monday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ2, 85% 2Õ4 (20)
2.Squat 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ1, 80% 3Õ4 (21)
4.Flat Dumbbell Flies 8Õ4.
5.Incline Sit-Aps 8Õ3. Total: 59 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Bench Press Locality (Lockaut) 2Õ5.
3.Latisimus Dorsi 6Õ4.
4.Seated Goodmonings 6Õ4. Total: 22 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 85% 1Õ3, 80% 2Õ2 (26)
2.Leg Press 4Õ5.
3.Bench Press 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
4.Pec Dec Flies 8Õ4. Total: 50 lifts
Satuday
1.Bench Press 55% 3Õ1, 65% 3Õ2, 75% 2Õ4 (14)
2.Bench Press Locality (Lockaut) 3Õ5.
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 14 lifts
Total for the week: 145 lifts
11 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Leg Extension 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 20 lifts
Wednesday (test)
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ2, 90% 1ðÕ1ï, 95–100-105% 1ðÕ2–3ï (16)
2.Flat Dumbbell Flies 8Õ4.
3.Latisimus Dorsi 8Õ4.
4.Huperextensions 6Õ4. Total: 16 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ5 (22)
2.Lag Press 4Õ5.
3.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 3Õ4 (18)
4.Incline Sit-Aps 10Õ3. Total: 40 lifts
Satuday
1.Close-Grip Bench Press 50% 3Õ1, 60% 3Õ2, 70% 3Õ4 (21)
2.Bench Press Locality 2Õ5.
3.Pec Dec Flies 8Õ4.
4.Latisimus Dorsi 8Õ4. Total: 21 lifts
Total for the week: 97 lifts
12 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ2, 90% 1Õ2, 80% 2Õ3 (24)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 4Õ4 (24)
3.Latisimus Dorsi 8Õ4.
4.Incline Sit-Aps 10Õ3. Total: 48 lifts
Wednesday
1.Bench Press 55% 3Õ1, 65% 3Õ1, 75% 2Õ2, 85% 1Õ3 (24)
2.Leg Extension 6Õ5.
3.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
4.Flat Dumbbell Flies 8Õ4. Total: 44 lifts
Friday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 3Õ5 (27)
2.Bench Press Locality 2Õ5.
3.Goodmonings 6Õ4. Total: 27 lifts
Satuday
1.Incline Bench Press with barbell 3Õ5.
2.Latisimus Dorsi 6Õ4.
3.Incline Sit-Aps 8Õ3. Total: 00 lifts
Total for the week: 119 lifts
13 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 3Õ2, 80% 2Õ4 (20)
2.Leg Extension 5Õ4.
3.Latisimus Dorsi 6Õ4. Total: 20 lifts
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 80% 1Õ3 (13)
2.Bench Press Locality 2Õ4.
3.Incline Sit-Aps 8Õ3. Total: 13 lifts
Friday
1.Bench Press Æèì ë¸æà 50% 3Õ1, 60%3Õ1, 70% 3Õ2, 75% 2Õ4 (20)
2.Flat Dumbbell Flies 6Õ3.
3.Seated Goodmonings 5Õ3. Total: 20 lifts
Satuday
R E P O S E.
Total for the week: 53 lifts
14 week
Monday
1.Bench Press 50% 3Õ1, 60% 3Õ1, 70% 2Õ2, 75% 1Õ2 (12)
Total: 12 lifts
Tuesday
R E P O S E.
Wednesday
1.Bench Press 50% 3Õ1, 60% 3Õ2, 70% 1Õ3 (12)
Total: 12 lifts
Thursday – Friday
R E P O S E.
Total for the week: 24 lifts
Satuday – Sunday
COMPETITION or TEST
ÀNALYZ 6 WEEKS PLAN – 3
ZONES 9 week 10 week 11 week 12 week 13 week 14 week 6 week
50% 9 – 450 13 – 650 6 – 300 9 – 450 9 – 450 6 – 300 52 – 2600
51 – 60% 16 – 925 19 –1110 18 –1065 12– 705 9 – 540 9 – 540 83 – 4885
61 – 70% 22 –1505 40 –2755 31 –2155 21 –1455 16 –1120 7 – 490 137 – 9480
75% 22 –1650 14 –1050 20 –1500 4 – 300 8 – 600 2 – 150 70 – 5250
80% 40 –3200 30 –2400 12 – 960 33 –2640 11– 880 – – 126 – 10080
85% 10 – 850 11 – 935 – – 3 – 255 – – – – 24 – 2040
90% 4 – 360 – – 1 – 90 2 – 180 – – – – 7 – 630
95% – – – – 1 – 95 – – – – – – 1 – 95
100% – – – – 2 – 200 – – – – – – 2 – 200
ÊÏØ 123 127 91 84 53 24 502
Intens% 72,7% 70,1% 69,9% 71,3% 67,7% 61,7% 70,2%
ÓÎ 8940 8900 6365 5985 3590 1480 35260
ÄÐÓÃÈÅ 343 261 240 211 109 – – 1164
ÀNALYZ 3 PLANS
ZONES Plan 1 Plan 2 Plan 3 TOTAL
50% 117 – 5850 99 – 4950 52 – 2600 268 – 13400
51 – 60% 110 – 6600 112 – 6720 83 – 4885 305 – 18205
61 – 70% 227 –15890 196 – 13720 137 – 9480 560 – 39090
75% 81 – 6075 84 – 6300 70 – 5250 235 – 17625
80% 133 –10640 125 – 10000 126 – 10080 384 – 30720
85% 16 – 1360 40 – 3400 24 – 2040 80 – 6800
90% – – 11 – 990 7 – 630 18 – 1620
95% – – – – 1 – 95 1 – 95
100% – – – – 2 – 200 2 – 200
ÊÏØ 684 667 502 1853
Intens% 67,8% 69,1% 70,2% 68,9%
ÓÎ 46415 46080 35260 127755
ÄÐÓÃÈÅ 2155 1826 1164 5145