A couple weeks of training 💅 скачать в хорошем качестве

A couple weeks of training 💅

Here is my new powerlifting program that I'll be following, its in swedish tho. Week 1: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 117.0kg (65.0%) Set 2: 5 reps @ 126.0kg (70.0%) Set 3: 3 reps @ 135.0kg (75.0%) Set 4: 3 reps @ 144.0kg (80.0%) Set 5: 3 reps @ 153.0kg (85.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 108.0kg (60.0%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 126.0kg (70.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Week 2: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 126.0kg (70.0%) Set 2: 5 reps @ 135.0kg (75.0%) Set 3: 3 reps @ 144.0kg (80.0%) Set 4: 3 reps @ 153.0kg (85.0%) Set 5: 3 reps @ 162.0kg (90.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 112.5kg (62.5%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 131.4kg (73.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Week 3: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 135.0kg (75.0%) Set 2: 5 reps @ 144.0kg (80.0%) Set 3: 3 reps @ 153.0kg (85.0%) Set 4: 3 reps @ 162.0kg (90.0%) Set 5: 3 reps @ 171.0kg (95.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 117.0kg (65.0%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 136.8kg (76.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Week 4: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 144.0kg (80.0%) Set 2: 5 reps @ 153.0kg (85.0%) Set 3: 3 reps @ 162.0kg (90.0%) Set 4: 3 reps @ 171.0kg (95.0%) Set 5: 3 reps @ 171.0kg (95.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 121.5kg (67.5%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 142.2kg (79.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Week 5: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 153.0kg (85.0%) Set 2: 5 reps @ 162.0kg (90.0%) Set 3: 3 reps @ 171.0kg (95.0%) Set 4: 3 reps @ 171.0kg (95.0%) Set 5: 3 reps @ 171.0kg (95.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 126.0kg (70.0%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 147.6kg (82.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Week 6: Day 1: Heavy Bench Bench Press: Set 1: 5 reps @ 162.0kg (90.0%) Set 2: 5 reps @ 171.0kg (95.0%) Set 3: 3 reps @ 171.0kg (95.0%) Set 4: 3 reps @ 171.0kg (95.0%) Set 5: 3 reps @ 171.0kg (95.0%) Accessories: Barbell Shoulder Press: 3x8–10 EZ-bar Skull Crushers: 3x10–12 Bent-over Barbell Rows: 3x10 Day 2: Volume Bench Bench Press: 4 sets x 10 reps @ 130.5kg (72.5%) Accessories: Barbell Shoulder Press: 3x10–12 EZ-bar Overhead Triceps Extension: 3x10–12 One-arm Dumbbell Rows (14kg): 3x12–15 per arm Day 3: Variation/Accessory Close Grip Bench: 4 sets x 6 reps @ 153.0kg (85.0%) Accessories: Barbell Shoulder Press: 3x8 EZ-bar Skull Crushers (eller JM Press): 3x10–12 Bent-over Barbell Rows: 3x10 Efter vecka 6: Vila 3–4 dagar, bygg upp gradvis till test (t.ex. 70% ×3, 80% ×2, 90% ×1, sedan försök nytt PB).