Juan Zuluaga

Pre-activity Preparation Pre-activity Preparation

Day 1 Week 1 Week 2 Week 3 Week 4 Day 2 Week 1 Week 2 Week 3 Week 4
Date Date
% WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done

Back Squat Deadlift

|
Max 63% 12 67% 10 71% 8 77% 6 Max 44% 6 48% 5 53% 4 59% 3
65% 10 70% 8 75% 6 81% 4 54% 6 58% 5 63% 4 69% 3
68% 8 73% 6 79% 4 86% 2 64% 12 68% 10 73% 8 79% 6
64% 12 68% 10 73% 8 79% 6 64% 12 68% 10 73% 8 79% 6
67% 10 71% 8 77% 6 83% 4 64% 12 68% 10 73% 8 79% 6
70% 8 75% 6 81% 4 89% 2 64% 12 68% 10 73% 8 79% 6
Military
Bench Press
Press
Max 63% 12 67% 10 71% 8 77% 6 Max 63% 12 67% 10 71% 8 77% 6
65% 10 70% 8 75% 6 81% 4 65% 10 70% 8 75% 6 81% 4
68% 8 73% 6 79% 4 86% 2 68% 8 73% 6 79% 4 86% 2
64% 12 68% 10 73% 8 79% 6 64% 12 68% 10 73% 8 79% 6
67% 10 71% 8 77% 6 83% 4 67% 10 71% 8 77% 6 83% 4
70% 8 75% 6 81% 4 89% 2 70% 8 75% 6 81% 4 89% 2
Rom DLFT 2-
Gbt Bulg SP/SQ
A/1-L Max Max Max Max
Max Max Max Max Max Max Max Max Max Max
Max Max Max Max Max Max Max Max
Max Max Max Max Max Max Max Max
Max Max Max Max Max Max Max Max
Bar Pull Ups
(Neutral)
S C Carry
Max Max Max Max 1 Min 1 Min 1 Min 1 Min
Max Max Max Max Max Max 1 Min 1 Min 1 Min 1 Min
Max Max Max Max 1 Min 1 Min 1 Min 1 Min
Max Max Max Max 1 Min 1 Min 1 Min 1 Min
Max Max Max Max 1 Min 1 Min 1 Min 1 Min
 Juan Zuluaga
Pre-activity Preparation Pre-activity Preparation

Day 3 Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

Date Date
% WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done

Hip Thrust
Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
1/2 Knee KB
Press
Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
Box Squat 1-
Leg
Max Max Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max

Shldr Lift
Max Max Max Max Max Max
Max Max Max Max
Max Max Max Max
Max Max Max Max
 Juan Zuluaga
Pre-activity Preparation Pre-activity Preparation

Week 1 Week 2 Week 3 Week 4 Week 1 Week 2 Week 3 Week 4

Date Date
% WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done % WT GR Done

Max Max

Max Max

Max Max

Max Max