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  • Starting Strength

    Transféré par

    Ashley Whittington
    49 vues15 pages

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    Attribution Non-Commercial (BY-NC)
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    49 vues15 pages

    Starting Strength

    Transféré par

    Ashley Whittington

    Droits d'auteur :

    Attribution Non-Commercial (BY-NC)
    Téléchargez comme XLSX, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 15

    Start Date 1/10/2011

    Body Fat % 16.4


    Body-Weight (kg) (lb) (st)
    92.00 202.83 14.49

    Week 1
    Mon Wed Fri (Optional) Mon
    1/10/2011 1/12/2011 1/14/2011 1/17/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    kg 140 145 145


    lb 308.65 319.67 319.67 0.00

    Bench Press Bench Clean


    5x5 5x5 5x5 5x5

    kg 70
    lb 154.32 0.00 0.00 0.00

    Deadlift Clean Deadlift Clean


    5x5 5x5 5x5 5x5

    kg 100
    lb 220.46 0.00 0.00 0.00
    Week 2 Week 3
    Wed Fri (Optional) Mon Wed
    1/19/2011 1/21/2011 1/24/2011 1/26/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Press


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Deadlift Clean Deadlift Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 4
    Fri (Optional) Mon Wed Fri (Optional)
    1/28/2011 1/31/2011 2/2/2011 2/4/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Deadlift Clean Deadlift Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 5
    Mon Wed Fri (Optional) Mon
    2/7/2011 2/9/2011 2/11/2011 2/14/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Press Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Clean Deadlift Clean Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 6 Week 7
    Wed Fri (Optional) Mon Wed
    2/16/2011 2/18/2011 2/21/2011 2/23/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Press


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Clean Deadlift Clean Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 8
    Fri (Optional) Mon Wed Fri (Optional)
    2/25/2011 2/28/2011 3/2/2011 3/4/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Clean Deadlift Deadlift Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 9
    Mon Wed Fri (Optional) Mon
    3/7/2011 3/9/2011 3/11/2011 3/14/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Press Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Deadlift Clean Deadlift Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 10 Week 11
    Wed Fri (Optional) Mon Wed
    3/16/2011 3/18/2011 3/21/2011 3/23/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Press


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Deadlift Deadlift Clean Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 12
    Fri (Optional) Mon Wed Fri (Optional)
    3/25/2011 3/28/2011 3/30/2011 4/1/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Clean Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Clean Deadlift Clean Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 13
    Mon Wed Fri (Optional) Mon
    4/4/2011 4/6/2011 4/8/2011 4/11/2011

    SQUAT SQUAT SQUAT SQUAT


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Bench Press Bench Clean


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00

    Clean Deadlift Clean Deadlift


    5x5 5x5 5x5 5x5

    0.00 0.00 0.00 0.00


    Week 14
    Wed Fri (Optional)
    4/13/2011 4/15/2011

    SQUAT SQUAT
    5x5 5x5

    0.00 0.00

    Bench Clean
    5x5 5x5

    0.00 0.00

    Deadlift Clean
    5x5 5x5

    0.00 0.00
    Date Body Fat Body-Weight
    (dd/mm/yy) (%) (kg)

    1/10/2011 16.4 92.00


    Squat Bench Deadlift
    (kg) (kg) (kg)
    146

    145

    144

    143

    142

    141

    140

    139

    138

    137
    1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 2
    Series1

    15 16 17 18 19 20 21 22 23 24

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