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    Workout Log Sheet

    Uploaded by

    Ryan Freel
    The document contains a weekly strength training program with exercises listed for each day including squat, press, pull ups, abs, pushups, front squat, and deadlift. It also includes sets, reps, and weights for each exercise. Tables show 1RM percentages and corresponding rep maxes for squat, bench press, and other lifts. Charts track weights lifted and 1RM over time.

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    © All Rights Reserved
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    Workout Log Sheet

    Uploaded by

    Ryan Freel
    10 views6 pages
    The document contains a weekly strength training program with exercises listed for each day including squat, press, pull ups, abs, pushups, front squat, and deadlift. It also includes sets, reps, and weights for each exercise. Tables show 1RM percentages and corresponding rep maxes for squat, bench press, and other lifts. Charts track weights lifted and 1RM over time.

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    Workout Log Sheet

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    The document contains a weekly strength training program with exercises listed for each day including squat, press, pull ups, abs, pushups, front squat, and deadlift. It also includes sets, reps, and weights for each exercise. Tables show 1RM percentages and corresponding rep maxes for squat, bench press, and other lifts. Charts track weights lifted and 1RM over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    10 views6 pages

    Workout Log Sheet

    Uploaded by

    Ryan Freel
    The document contains a weekly strength training program with exercises listed for each day including squat, press, pull ups, abs, pushups, front squat, and deadlift. It also includes sets, reps, and weights for each exercise. Tables show 1RM percentages and corresponding rep maxes for squat, bench press, and other lifts. Charts track weights lifted and 1RM over time.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 6

    Monday

    Monday

    Squat

    5
    20

    5
    1

    230
    169

    125

    Tuesday
    3

    Wednesday

    260

    Press
    Pull Ups
    Abs
    Pushups

    115

    2
    2
    2

    1
    1
    1

    175
    200
    230

    185

    Wednesday
    3
    3
    3

    Deadlift

    1
    1
    1

    165
    185
    215

    Front Squat

    Deadlift

    Thursday

    Thursday
    165 5x8

    Friday

    Tuesday

    Press
    Pull Ups
    Abs
    Pushups

    Front Squat

    Squat

    Friday

    177.45
    202.8
    228.15

    Squat
    338
    185.9
    202.8
    211.25
    219.7
    228.15
    236.6
    245.05
    253.5
    261.95
    270.4
    278.85
    287.3
    295.75
    304.2
    312.65
    321.1
    338

    0.55
    0.6
    0.625
    0.65
    0.675
    0.7
    0.725
    0.75
    0.775
    0.8
    0.825
    0.85
    0.875
    0.9
    0.925
    0.95
    1

    F. Squat Bench
    Press
    253.5
    260
    162
    139.425
    143
    89.1
    152.1
    156
    97.2
    158.4375
    162.5
    101.25
    164.775
    169
    105.3
    171.1125
    175.5
    109.35
    177.45
    182
    113.4
    183.7875
    188.5
    117.45
    190.125
    195
    121.5
    196.4625
    201.5
    125.55
    202.8
    208
    129.6
    209.1375
    214.5
    133.65
    215.475
    221
    137.7
    221.8125
    227.5
    141.75
    228.15
    234
    145.8
    234.4875
    240.5
    149.85
    240.825
    247
    153.9
    162
    253.5
    260

    0.60

    5x10

    0.68

    4x10

    0.75

    3x10

    0.65

    5x8

    0.73

    3x8

    0.80
    0.70
    0.78
    0.85
    1.00

    3x8
    5x5
    261.95 4x5
    3x5

    Reps:
    Brzycki

    %1RM

    Baechle
    dos
    Remedios

    341

    Rep Max
    310
    3

    338.333333

    321
    Rep Max
    290
    5

    .55,.6,.65,.7,.
    75
    .6,.65,.7,.75,
    .8
    65,.7,.75,
    .8,.85
    0.6,.675,.75,.
    825
    .625,.725,..8,
    .875
    .7,.775,85,.9
    25

    Rep Max
    10
    8
    5
    8
    5
    3
    5
    3
    2
    1

    5x5

    235.00

    3x5

    245.00

    5,4,3,2,1

    280.00

    4,4,4,4

    255.00

    3,3,2,2

    285.00

    .75,.85,.95

    4,3,2,1+
    3x3
    3x2
    3,2,1

    0.70

    5x3

    .65,.75,.85
    .7,.8,.9

    1
    100
    100

    2
    95
    95

    3
    90
    93

    4
    88
    90

    5
    86
    87

    100

    92

    90

    87

    85

    2
    323.95
    323.95
    313.72

    3
    306.9
    317.13
    306.9

    4
    300.08
    306.9
    296.67

    5
    293.26
    296.67
    289.85

    1
    341
    341
    341

    240.75
    250
    155
    1
    2
    3
    4
    5
    1162.81 1069.785 1046.529 1011.645 988.3885
    0
    0
    0
    0
    0
    820.9575
    852.5
    528.55
    0
    0
    Rep Max
    1
    2
    3
    4
    5
    225 3965.182 3647.968 3568.664 3449.708 3370.405

    240

    262.5

    Rep Max
    225
    5

    162

    Rep Max
    135
    6

    0
    2799.465
    1
    13521.27
    0
    9546.176
    1
    46107.53
    0
    32552.46

    0
    2907.025
    2
    12439.57
    0
    9912.955
    2
    42418.93
    0
    33803.18

    0
    0
    0
    1802.356
    0
    0
    3
    4
    5
    12169.14 11763.51 11493.08
    0
    0
    0
    6146.032
    0
    0
    3
    4
    5
    41496.78 40113.55 39191.4
    0
    0
    0
    20957.97
    0
    0

    235.00
    245.00
    280.00
    255.00
    285.00
    295
    290
    310
    320
    340

    8/1/2014
    313
    8/8/2014 310.3333
    8/15/2014
    326
    8/22/2014
    323
    8/29/2014
    332
    9/5/2014
    324.5
    9/12/2014
    338.33
    341

    12.6666667
    6
    6.33
    16.5

    10
    8
    5
    8
    5
    3
    5
    3
    2
    1

    6
    83
    85

    7
    80
    83

    8
    78
    80

    82
    6
    283.03
    289.85
    279.62

    6
    953.5042
    0
    0
    6
    3251.449

    9
    76
    77

    10
    75
    75

    75
    7
    272.8
    283.03
    0

    8
    265.98
    272.8
    255.75

    8
    0 872.1075
    0
    0
    0
    0
    8
    0 2973.887

    11
    72

    70
    9
    259.16
    262.57
    0

    9
    0
    0
    0
    9
    0

    10
    255.75
    255.75
    238.7

    10
    813.967
    0
    0
    10
    2775.62747

    11
    245.52
    0
    0

    11

    11

    12
    70
    67

    15

    65

    60

    12
    238.7
    228.47
    221.65

    15

    65

    0
    221.65
    204.6

    12
    15
    0 755.8265 697.686
    0
    0
    0
    0
    0
    0
    12
    15
    0 2577.368 2379.109

    0
    0
    6
    11087.44
    0
    0
    6
    37808.18
    0
    0

    0
    0
    7

    0
    0

    8
    0 10140.95
    0
    0
    0
    0
    8
    0 34580.65
    0
    0
    0
    0

    0
    0
    9
    0
    0
    0
    9
    0
    0
    0

    0
    0
    10
    9464.88967
    0
    0
    10
    32275.2738
    0
    0

    0
    0
    11

    11

    0
    0

    0
    0

    12
    15
    0 8788.826 8112.763
    0
    0
    0
    0
    0
    0
    12
    15
    0 29969.9 27664.52
    0
    0
    0
    0
    0
    0

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