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    StrongFirst Reload

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    piniusz
    This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

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    StrongFirst Reload

    Uploaded by

    piniusz
    819 views2 pages
    This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

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    This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    819 views2 pages

    StrongFirst Reload

    Uploaded by

    piniusz
    This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    exercise 1RM 5RM Reps at 80% Weekly jump Weekly weight jump

    OHP 75 6 4% 2.5
    Squat 150 7 4% 5
    Bench Press 120 5 5% 5
    Dealift 200 6 4% 7.5
    Heavy Day
    5x5 5x5 5x5 5x5 5x5 3x3 2x2 max
    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
    OHP 55 57.5 60 62.5 65 67.5 70 72.5
    Squat 112.5 117.5 122.5 127.5 132.5 137.5 142.5 147.5
    Bench Press 82.5 87.5 92.5 97.5 102.5 107.5 112.5 117.5
    Dealift 142.5 150 157.5 165 172.5 180 187.5 195

    light day
    OHP 50
    Squat 97.5
    Bench Press 77.5
    Deadlift 130 136
    0.83

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