Plan For Training [Msmk] [Polkorenko] Yu.

In The Preparatory Period 07/10/2013 - 04/11/2013

Squat 230
Bench 200
Deadlif 260

Lif Reps Sets Weight

WEEK 1
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 4 195.5
23
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 5 160
30
3.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 2 4 184
20
4.Flys
10x5
5.Goodmornings
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 2 156
70% 2 4 182
17
2.Incline Bench Press
4x5
3.Bench Lockouts
3x5
4.Dips
6x5
5.Military Press
10x4
Total: 17 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
55% 5 1 110
65% 4 1 130
75% 3 2 150
85% 2 5 170
25
3.Flys
10x5
4.Squat To Depth
4x5
5.Goodmornings Seated
8x4
Total: 51 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 5 184
30
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Squat
55% 5 1 126.5
65% 5 1 149.5
75% 4 4 172.5
26
4.Tricep Press
10x5
5.Military Press
10x3
Total: 89 Rises

6 Day (Saturday)
1.Deadlif To Knees
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 5 208
22
2.Bench
55% 5 1 110
65% 5 1 130
75% 4 5 150
30
3.Bench Lockouts
3x5
4.Deadlif From Racks
65% 3 1 169
75% 3 1 195
85% 3 2 221
95% 3 4 247
24
5.Leg Press
4x5
6.Military Press
8x3
Total: 76 Rises

Total per Week: 309 Rises

Squat 70% 99 15904.5
Bench 71% 118 16790
Deadlif 73% 89 17160

WEEK 2
1 Day (Monday)
1.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 2 2 160
90% 1 3 180
22
2.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 2 5 184
25
3.Bench
55% 5 1 110
65% 4 1 130
75% 3 1 150
85% 2 4 170
20
4.Flys
10x5
5.Goodmornings
5x5
Total: 67 Rises

2 Day (Tuesday)
1.Deficit Deadlif
55% 3 1 143
65% 2 2 169
75% 1 5 195
12
2.Incline Bench Press
4x6.
3.Bench Lockouts
3x5.
4.Dips
6x5.
 5.Military Press
8x4.
Total: 12 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 2 208
90% 1 3 234
16
2.Bench
50% 5 1 100
60% 4 2 120
70% 3 2 140
80% 3 5 160
34
3.Flys
10x5
4.Deadlif From Racks
65% 4 1 169
75% 4 2 195
85% 4 4 221
28
5.Goodmornings
8x4
Total: 77 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 2 2 184
90% 1 3 207
80% 2 2 184
26
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 2 6 160
27
3.Bench Lockouts
2x6.
4.Flys
10x5
5.Military Press
8x3
Total: 53 Rises

6 Day (Saturday)
1.Deadlif
55% 3 1 143
65% 3 1 169
75% 3 2 195
85% 2 5 221
22
2.Bench
55% 4 1 110
65% 4 1 130
75% 4 5 150
28
3.Tricep Press
10x5
4.Romanian Deadlif
50% 4 1 130
60% 4 4 156
20
5.Goodmornings
5x5
Total: 70 Rises

Total per Week: 279 Rises

Squat 69% 51 8119
Bench 70% 131 18280
Deadlif 73% 98 18668

WEEK 3
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 6 195.5
27
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 3 4 184
24
4.Flys
10x5
5.Goodmornings Seated
8x4
Total: 82 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 2 130
60% 3 2 156
65% 2 6 169
24
2.Bench
55% 5 1 110
65% 4 2 130
75% 3 4 150
20
3.Bench Lockouts
3x5
4.Squat To Depth
4x5
5.Goodmornings
5x5
Total: 49 Rises
 3 Day (Wednesday)
1.Deadlif To Knee
50% 3 1 130
60% 3 1 156
70% 3 2 182
75% 3 4 195
24
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 4 170
29
3.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 1 182
80% 3 5 208
24
4.Leg Press
4x5
5.Squat To Depth
5x5
Total: 77 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 5 1 138
70% 5 1 161
75% 4 4 172.5
31
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 7 160
36
3.Flys
10x5
4.Dips
5x5
5.Goodmornings
8x4
Total: 67 Rises

6 Day (Saturday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
55% 5 1 110
65% 5 2 130
75% 4 5 150
35
3.Deadlif From Racks
60% 4 1 156
70% 4 1 182
80% 4 2 208
90% 4 4 234
32
4.Tricep Press
10x5
5.Hack Squat
4x5
Total: 93 Rises

Total per Week: 368 Rises

Squat 70% 82 13259.5
Bench 74% 153 22260
Deadlif 71% 130 24284

WEEK 4
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 6 195.5
27
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Flys
10x5
4.Squat
50% 5 1 115
60% 4 2 138
70% 3 1 161
80% 3 4 184
28
5.Goodmornings
8x5
Total: 80 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 1 156
70% 2 2 182
75% 1 3 195
13
2.Bench Lockouts
2x6.
3.Dips
5x5.
4.Military Press
8x3.
Total: 13 Rises

3 Day (Wednesday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 3 2 208
85% 2 4 221
26
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
90% 2 2 180
25
3.Deadlif From Racks
65% 3 1 169
75% 3 1 195
85% 3 2 221
95% 3 2 247
105% 2 2 273
22
4.Goodmornings Seated
8x4
Total: 73 Rises

5 Day (Friday)
1.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 6 184
33
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 3 170
80% 3 3 160
36
3.Flys
10x5
4.Military Press
8x4
Total: 69 Rises

6 Day (Saturday)
 1.Deadlif To Knees
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 5 208
22
2.Bench Lockouts
3x5
3.Dumbell Shoulder Press
5+5x6
4.Romanian Deadlif
50% 4 1 130
60% 4 1 156
65% 4 4 169
24
5.Leg Press
4x5
Total: 46 Rises

Total per Week: 281 Rises

Squat 71% 88 14386.5
Bench 71% 94 13440
Deadlif 71% 107 20007

WEEK 5
1 Day (Monday)
1.Squat
55% 5 1 126.5
65% 4 1 149.5
75% 3 2 172.5
85% 2 4 195.5
23
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 6 160
33
3.Flys
10x5.
4.Squat
50% 5 1 115
60% 4 1 138
70% 3 1 161
80% 2 4 184
20
5.Goodmornings
5x5
6.Military Press
10x4
Total: 76 Rises

2 Day (Tuesday)
1.Deficit Deadlif
50% 3 1 130
60% 3 2 156
70% 2 5 182
19
2.Bench
55% 3 1 110
65% 3 2 130
75% 3 5 150
24
3.Dips
6x5
4.Goodmornings Seated
8x4
Total: 43 Rises

3 Day (Wednesday)
1.Deadlif
55% 3 1 143
65% 3 1 169
75% 3 2 195
85% 2 4 221
20
2.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 2 160
85% 2 4 170
29
3.Flys
10x5
4.Deadlif From Racks
60% 3 1 156
70% 3 1 182
80% 3 2 208
90% 3 2 234
100% 2 3 260
24
5.Military Press
8x4
Total: 73 Rises

5 Day (Friday)
1.Bench
50% 5 1 100
60% 4 1 120
70% 3 2 140
80% 3 5 160
30
2.Squat
50% 5 1 115
60% 4 1 138
70% 3 2 161
80% 3 6 184
33
3.Bench
50% 5 1 100
60% 5 1 120
70% 5 4 140
30
4.Flys
10x5
5.Wide Grip Bench
10x5
Total: 93 Rises

6 Day (Saturday)
1.Deadlif
50% 3 1 130
60% 3 1 156
70% 3 2 182
80% 2 6 208
24
2.Incline Bench Press
3x5
3.Bench Lockouts
2x5
4.Tricep Press
10x5
Total: 24 Rises

Total per Week: 309 Rises

Squat 70% 76 12316.5
Bench 68% 146 20320
Deadlif 71% 87 16692
Totals

Wk1
Squat 70% 99 15904.5
Bench 71% 118 16790
Deadlif 73% 89 17160

Wk2
Squat 69% 51 8119
Bench 70% 131 18280
Deadlif 73% 98 18668

Wk3
Squat 70% 82 13259.5
Bench 74% 153 22260
Deadlif 71% 130 24284

Wk4
Squat 71% 88 14386.5
Bench 71% 94 13440
Deadlif 71% 107 20007

Wk5
Squat 70% 76 12316.5
Bench 68% 146 20320
Deadlif 71% 87 16692