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Squat Deadlift Bench Ohp Estimated Max PR'S 6/24/2020 Tuesday Wednesday Bandytw Hyperextension Bench Squat

The document outlines a 3 week training program with exercises and sets/reps for each day. Week 1 focuses on high volume with lower intensities. Week 2 increases intensity with medium volumes. Week 3 has the highest intensity and lowest volume. The program includes squats, deadlifts, bench press, overhead press and accessories each session with increasing challenge over the 3 weeks.

Uploaded by

James Buchan
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We take content rights seriously. If you suspect this is your content, claim it here.
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5K views9 pages

Squat Deadlift Bench Ohp Estimated Max PR'S 6/24/2020 Tuesday Wednesday Bandytw Hyperextension Bench Squat

The document outlines a 3 week training program with exercises and sets/reps for each day. Week 1 focuses on high volume with lower intensities. Week 2 increases intensity with medium volumes. Week 3 has the highest intensity and lowest volume. The program includes squats, deadlifts, bench press, overhead press and accessories each session with increasing challenge over the 3 weeks.

Uploaded by

James Buchan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Haack Copy - Week 1 (Low Intensity Hig

Squat Deadlift Bench OHP


Estimated Max 140 180 120 67.5
PR's 140 180 125 70
6/24/2020 Tuesday Wednesday
Band Y T W 2x10 Hyperextension 2x10

Bench 2x6x60kg Squat 5x70kg


bands 2x5x70kg pauses on 2x4x85kg
5-6x2-6@2-3 RiR on warm ups 2x3x100kg
77.5-92.5kg 5-6x2-6@2-3 RiR
110-130kg

Bench 5x5-6@2-3 RiR High Bar 5x10-12@2-3 RiR


slingshot narrow stance 87.5-90kg

DB Bench 2-3x8-10@3 RiR Coan Rows 3x5-8@2 RiR


27.5-30kg

Lat Pulldown 2-3x15@3-4 RiR Pull Ups or 5xMax or


Farmers Walk 6 laps

Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR


ck Copy - Week 1 (Low Intensity High Volume)
Chin Up Pull Up Front Squat Power Clean
7 6 100 70
100
Friday Sunday
Band Y T W 2x10 Hyperextension 2x10

Deadlift 5x90kg Squat 5x70kg


pauses at 2x4x110kg pauses on 2x4x85kg
different heights 2x3x125kg on warm ups 2x3x100kg
on warm ups 3-4x2-6@2-3 RiR 3-4x2-6@2-3 RiR
140-165kg 110-130kg

Bench 2x6x70kg Bench 2x6x70kg


2x5x85kg 2x5x85kg
3-4x2-6@2-3 RiR 3-4x2-6@2-3 RiR
92.5-110kg 92.5-110kg

Power Clean 2x3x40kg Front Squat 5x10-12@2-3 RiR


warm up with 2x3x50kg or SSB 65-67.5kg
clean pull and 3-4x3@2-3 RiR 70-72.5kg
hang cleans 60-62.5kg

Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR

Lat Pulldown 2-3x15@3-4 RiR Pull Ups or 5xMax or


Farmers Walk 6 laps

Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR


1

Do this for a while then try out Sheiko Gold

Change up assistance when I feel like it

Keep logging lifts with Sheiko Gold


Haack Copy - Week 2 (Medium Intensity Me
Squat Deadlift Bench OHP
Estimated Max 140 180 120 67.5
PR's 140 180 125 70
6/24/2020 Tuesday Wednesday
Foam Rolling 20 minutes Foam Rolling 20 minutes

Bench 2x6x60kg Squat 5x70kg


bands 2x5x70kg pauses on 2x4x85kg
3-4x2-5@1-2 RiR on warm ups 2x3x100kg
82.5-92.5kg 3-4x2-5@1-2 RiR
115-130kg

Bench 4x3-4@2 RiR High Bar 4x8-10@1-2 RiR


slingshot narrow stance 90-100kg

DB Bench 2-3x8-10@3 RiR Coan Rows 3x5-8@2 RiR


27.5-30kg

Lat Pulldown 2-3x15@3-4 RiR Ab Wheel or 3x8-10


Split Squats or 5x8 (med)

Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR


opy - Week 2 (Medium Intensity Medium Volume)
Chin Up Pull Up Front Squat Leg Press
7 6 100 70
0 0 100 0
Friday Sunday
Foam Rolling 20 minutes Foam Rolling 20 minutes

Deadlift 5x90kg Squat 5x70kg


pauses at 2x4x110kg pauses on 2x4x85kg
different heights 2x3x125kg on warm ups 2x3x100kg
2-3x2-5@1-2 RiR 2-3x2-5@1-2 RiR
150-165kg 115-130kg

Bench 2x6x70kg Bench 2x6x70kg


2x5x85kg 2x5x85kg
3x90kg 3x90kg
2-3x2-5@1-2 RiR 2-3x2-5@1-2 RiR
100-110kg 100-110kg

Power Clean 2x3x40kg Front Squat 4x8-10@1-2 RiR


warm up with 2x3x50kg or SSB 67.5-75kg
clean pull and 2-3x2@2-3 RiR 72.5-80kg
hang cleans 62.5-65kg

Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR

Lat Pulldown 2-3x15@3-4 RiR Ab Wheel 3x8-10


Split Squats or 5x8 (med)

Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR


Haack Copy - Week 3 (High Intensity Lo
Squat Deadlift Bench OHP
Estimated Max 140 180 120 67.5
PR's 140 180 125 70
6/24/2020 Tuesday Wednesday
Foam Rolling 20 minutes Foam Rolling 20 minutes

Bench 2x6x60kg Squat 5x70kg


2x5x70kg pauses on 2x4x85kg
3x102.5kg on warm ups 2x3x100kg
1-2x1-3@0-1 RiR 1-2x1-3@0-1 RiR
110-120kg 130-140kg

Bench 2x1-2@2 RiR High Bar 2x6-8@0-1 RiR


slingshot narrow stance 102.5-112.5kg

DB Bench 2-3x8-10@3 RiR Coan Rows 3x5-8@2 RiR


27.5-30kg

Lat Pulldown 2-3x15@3-4 RiR Ab Wheel or 3x8-10


Split Squats or 5x8 (med)

Tricep Pushdown 2-3x10@2-3 RiR Barbell Curl 2-3x10@2-3 RiR


ck Copy - Week 3 (High Intensity Low Volume)
Chin Up Pull Up Front Squat Leg Press
7 6 100 70
0 0 100 0
Friday Sunday
Foam Rolling 20 minutes Foam Rolling 20 minutes

Deadlift 5x90kg Squat 5x70kg


pauses at 2x4x110kg pauses on 2x4x85kg
different heights 2x3x125kg on warm ups 2x3x100kg
1-2x1-3@0-1 RiR 1-2x1-3@0-1 RiR
165-180kg 130-140kg

Bench 2x6x40kg Bench 2x6x70kg


speed or 2x5x50kg 2x5x85kg
long pause 5-6x3-6@2-3 RiR 3x102.5kg
Around 70kg 1-2x1-3@0-1 RiR
110-120kg

Power Clean 2x3x40kg Front Squat 2x6-8@0-1 RiR


warm up with 2x3x50kg or SSB 77.5-85kg
clean pull and 1-2x1@1-2 RiR 82.5-92.5kg
hang cleans 65-67.5kg

Seated DB OHP 2-3x10@3 RiR DB Row 3x12@2 RiR

Lat Pulldown 2-3x15@3-4 RiR Ab Wheel 3x8-10


Split Squats or 5x8 (med)

Tricep Pushdown 2-3x10@2-3 RiR DB Hammer Curl 3x10@2-3 RiR

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