BLUE DEVIL WOMENS LACROSSE INTRODUCTION BLUE DEVILS Over
BLUE DEVIL WOMEN’S LACROSSE
INTRODUCTION
BLUE DEVILS: Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. The following is a packet that includes your winter lifting and conditioning. The warmup given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle. When you return we will be testing the following in the weight room: Back Squat, Clean, Bench Press. In addition, we will also be testing 110 yard sprints. I expect improvements on each test and nothing less, no excuses. Push yourselves hard, good luck, and have a safe and fun winter break. Contact me if you have any questions about the program or exercise variations. Mike Piper, BS, CSCS, USAW-1 (608) 225 -2750 piper. ccsu. edu
TESTING PROCEDURES YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL. LIFTS 1. CLEAN: Must do 95% of your end of the fall semester score. You must do this for AT LEAST 3 reps. 2. SQUAT: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. 3. BENCH: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. CONDITIONING 1. 16 x 110 Yard Sprints: Complete sprints in : 18 with : 42 recovery between each sprint.
DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES
BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION: COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER BACK EXERCISE FROM COLUMN THREE. DYNAMIC WARM-UP LOWER BODY DAY Regular Jacks 2 x 10 Seal Jacks 2 x 10 Long Striders 2 x 10 Hip Mobility 2 x 8 Leg Swings 2 x 10 each Single Leg Hip Raise 1 x 10 each Bodyweight Squat 1 x 10 UPPER BODY DAY Regular Jacks 2 x 10 Seal Jacks 2 x 10 Long Striders 2 x 10 Hip Mobility 2 x 8 Push Ups 1 x 10 COMBO DAY Regular Jacks 2 x 10 Seal Jacks 2 x 10 Long Striders 2 x 10 Hip Mobility 2 x 8 Leg Swings 2 x 10 each Bodyweight Squat 1 x 10 Push Ups 1 x 10
CORE EXERCISES CORE: 15 -30 REPS PLANKS: : 30 -1: 30 COLUMN ONE COLUMN TWO COLUMN THREE Weighted Toe Touches Weighted Russian Twists Kneeling Alt. Superman Weighted Regular Weighted Diagonal Crunch Punch "Y" Superman 123 (Count) Crunches Dbl. Arm / Leg Superman Knee Tuck Cross-Over Crunch Superman V-Crunch Side Crunch Deadfish Single Leg V-Crunch Rocky Twist Cobras Bicycles Prisoner Twist Single Leg Hip Bridge Wrist Curls Squirm Double Leg Hip Bridge Front Plank Side Plank Single Leg Hip Raise Front Plank w/ Arm Reach Side Plank Hip Raise Double Leg Hip Raise Single Leg Hip Raise + Front Plank w/ Leg Raise Side Plank Leg Raise Flexion/Extension Single Leg Hip Raise + Negetive Sit-Up Side Plank Roll Under Adduction/Abduction
WINTER LIFTING PROGRAM
Blue Devil Sports Lacrosse Order Exercise 1 Power Pull 2 a 2 b w/up 5 - 55% Front Squat One Leg Hip Bridge 3 Snatch Grip RDL 4 Forward Lunge 5 Bar Shrugs Order Exercise 1 One Arm DB Push Press Week 1 December 26 th w/up 3 - 75% 5 - 65% Work set 4 - 90% Sets 3 E-I-C 8 - 80% 8 ea - 25 lbs 3 3 x. 4. x 8 - 95 lbs 3 3. x. x 8 ea - 95 -110 lbs 3 w/up 5 - 55% December 28 th w/up 3 - 75% 3 x. 10. x Work set 4 ea - 90% Sets 3 E-I-C 8 - 80% 8 ea - 40 -60 lbs 3 3 2 a 2 b Bench Press One Arm DB Bent Row 3 a 3 b Lat Pulldown DB Side Raise 8 - 80 -120 lbs 8 - 15 -25 lbs 3 3 4 Letters T-Y-A 8 ea - 2. 5 lbs 2 x. 3. x Work set 4 - 80% Sets 3 E-I-C Order 1 Clean Exercise 5 - 65% 10 - 55 lbs w/up December 30 th w/up 5 - 65% 2 a 2 b Back Squat Chest Supported Row 5 - 67. 5% 4 - 82. 5% 8 - 30 -45 lbs 3 3 3 a 3 b Shoulder Press Full Sit Ups 5 - 67. 5% 4 - 82. 5% 15 - 25 lbs 3 3 4 Good Mornings 8 - 65 lbs 3 Forward + Side Lunges Bar Shrugs 8 ea - bw 10 - 65 lbs 2 2 5 a 5 b x. 5. x
Blue Devil Sports Lacrosse Order Exercise 1 DB Jump Shrug 2 a 2 b Back Squat Double Leg Hip Bridge 3 RDL 4 Step Ups 5 One Arm DB Shrugs Order Exercise 1 Push Press 2 a 2 b DB Bench Press Bent Row 3 a 3 b Chin Ups Plate Raise Combo 4 2 a 2 b Front Squat Inverted Row 3 a 3 b Push Ups ABC Toe Touches 5 a 5 b 5 - 65% Work set 3 - 92. 5% Sets 3 6 - 85% 6 ea - bw 3 3 6 - clean max 3 6 ea - 100 -120 lbs 2 10 - 65 lbs 2 x. 8. x Work set 3 - 92. 5% Sets 3 E-I-C 6 - 85% 6 - 65 -80 lbs 3 3 6 - bw 10 - 5 lbs 3 3 10 - bw 3 w/up 5 - 67. 5. % Work set 3 - 82. 5% Sets 3 3 - 77. 5% 3 - 87. 5% 6 - bw 3 3 6 - bw 20 3 3 6 ea - bw 3 6 ea - 100 -120 lbs 10 - 65 lbs 2 2 3 - 75% January 4 th w/up 5 - 65% 3 - 80% 5 - 65% 3 - 75% (alt. is : 45 hold) Scap Retract Push Ups Order Exercise 1 One Arm DB Snatch 4 Week 2 January 2 nd w/up 5 - 65% 3 - 80% One Leg Physio Ball Leg Curl Split Squat DB Shrugs January 6 th w/up 5 - 67. 5% (right, left, middle = 1) E-I-C x. 10. x E-I-C x. 8. x. x x. 8. x
Blue Devil Sports Lacrosse Order Exercise 1 Power Pull 2 a 2 b Front Squat One Leg Hip Bridge Week 3 January 9 th w/up 5 - 65% 3 - 80% 5 - 55% 3 - 75% Work set 2 - 95% Sets 3 4 - 90% 4 ea - 25 lbs 3 3 3 Snatch Grip RDL 4 - clean max 3 4 Forward Lunge 4 ea - 105 -135 2 5 Bar Shrugs 10 - 95 lbs 2 Work set 2 - 95% Sets 3 4 - 90% 4 ea - 50 -70 lbs 3 3 Order Exercise 1 One Arm DB Push Press w/up 5 - 65% January 11 th w/up 3 - 80% 5 - 55% 3 - 75% 2 a 2 b Bench Press One Arm DB Bent Row 3 a 3 b Lat Pulldown DB Side Raise 8 - 90 -130 lbs 8 - 15 -30 lbs 3 3 4 Letters T-Y-A 8 ea - 2. 5 lbs 2 Work set 2 - 85% Sets 3 2 - 92. 5% 8 - 30 -45 lbs 3 3 Order 1 Clean Exercise January 13 th w/up 2 a 2 b Back Squat Chest Supported Row 3 a 3 b Shoulder Press Full Sit Ups 2 - 92. 5% 15 - 25 lbs 3 3 4 Good Mornings 8 - 65 lbs 3 5 a Forward + Side Lunges 8 ea - bw 2 E-I-C x. 5. x E-I-C x. 8. x
Blue Devil Sports Lacrosse Week 4 - Deload January 16 th Order Exercise w/up Work set Sets 1 Clean 5 - 60% 2 - 75% 2 2 a Back Squat 5 - 65% 2 - 82. 5% 2 4 ea - 50 -70 lbs 2 2 - 82. 5% 2 2 b One Arm DB Bent Row 3 Bench Press 4 Split Squat 4 ea - 95 lbs 2 5 Snatch RDL 4 - 95 lbs 2 5 - 65% E-I-C
WINTER CONDITIONING PROGRAM
01/16 01/9 -01/13 01/2 -01/6 12/26 -12/30 DATE MONDAY WEDNESDAY FRIDAY SHUTTLE WORK AGILITY & PLYOMETRICS 110 WORK NUMBER OF REPS: 2 ACTIVITY: 300 yard shuttle test REST: 2: 30 between reps *See agility/plyo sheet. Choose one different agility and jump rope workout for each week. GOAL TIME: < 1: 05 NUMBER OF REPS: 16 ACTIVITY: 110 sprints REST: : 42 after each sprint GOAL TIME: <: 18 NUMBER OF REPS: 4 *See agility/plyo sheet. Choose one NUMBER OF REPS: 16 ACTIVITY: 100 yard shuttles different agility and jump rope workout ACTIVITY: 110 sprints REST: 1: 00 between reps for each week. REST: : 42 after each sprint GOAL TIME: : 20 REST: 2: 00 break will be given after rep 8 NUMBER OF REPS: 4 *See agility/plyo sheet. Choose one NUMBER OF REPS: 16 ACTIVITY: 100 yard shuttles different agility and jump rope workout ACTIVITY: 110 sprints REST: : 40 between reps for each week. REST: : 42 GOAL TIME: : 20 REST: 2: 00 break after rep 11 NUMBER OF REPS: 1 *See agility/plyo sheet. Choose one NUMBER OF REPS: 8 ACTIVITY: 300 yard shuttle different agility and jump rope workout ACTIVITY: 110 sprints REST: NA for each week. REST: 1: 00 after each sprint GOAL TIME: < 1: 05 GOAL TIME: NA
WEDNESDAY AGILITY AND PLYOMETRICS WORKOUT 1: CRCUIT *SETS: 3 WORKOUT 2: BW CIRCUIT REST: 1: 30 EXERCISE Jump Rope: High Knees Push Ups Jump Rope: One Legged Jumps Long Striders Jump Rope: One Legged Jumps Seal Jacks Jump Rope: Double Jumps Blurpees Jump Rope: Half Twisters Cross Over Jumping Jack *MAX reps in : 20, : 10 rest inbetween exercises TIME : 30 : 30 : 30 WORKOUT 4: 5 -10 -5 PRO AGILITY SETS: 20 REST: : 15 1. Begin drill at cone 1 2. From cone 1, sprint to cone 2 2. Once at cone 2, sprint to cone 3 4. Once at cone 3, sprint and FINSH through cone 1 CONES are spaced 7 yards apart. • 2 • 1 • 3 Complete 4 SETS of the circuit REST: 1: 30 between SETS EXERCISE TIME REST Push Ups : 20 : 10 Blurpees : 20 : 10 BW Squat : 20 : 10 Squat Jumps : 20 : 10 Push Ups : 20 : 10 Blurpees : 20 : 10 BW Squat : 20 : 10 Blurpees : 20 : 10 WORKOUT 5: STAR DRILL SETS: 10 REST: : 30 BEGIN drill from the * FOR CONES 1 -3: Sprint to cone, backpedal to * ex. From *, sprint to cone 1, backpedal back to *. Repeat for cones 2 & 3. CONES 4 & 5: Shuffle to cone, shuffle back to * ex. From *, shuffle to cone 4, shuflle back to * CONES 6 -8: Backpedal to cone, sprint to * ex. From *, backpedal to cone 6, sprint to * CONES are spaced 7 yards apart from * start 1 • • 2 • 3 WORKOUT 3: 3 CONE DRILL SETS: 10 each way REST: : 15 CONES ARE SPACED 7. 5 YARDS APART 1. Begin drill at cone 1 2. From cone 1, SPRINT to cone 2 3. From cone 2, SHUFFLE to cone 3 4. From cone 3, DROP STEP to cone 1 1 • 2 • • 3 WORKOUT 6: FIELD EXERCISE 40 Yard Sprint in : 06 REST : 24 40 Yard Sprint in : 06 : 24 30 Yard Sprint in : 04 : 16 20 Yard Sprint in : 03 : 12 20 Yard Sprint in : 03 10 Yard Sprint in : 02 BREAK 2: 00 REST 40 Yard Sprint in : 06 30 Yard Sprint in : 04 : 10 : 05 : 12 : 08 4 • * • 5 30 Yard Sprint in : 04 : 08 6 • • 7 • 8 20 Yard Sprint in : 03 : 06
WORKOUT 7: ON FIELD WORKOUT 8: PLATE CIRCUIT WORKOUT 9: CONE DRILL *Pyramid Sprints (down & back = 1): 2, 2, 4, 4, 2, 2 EXERCISE REST COMPLETE SET AS FAST AS POSSIBLE! *use a 25 lb. plate THROUGHOUT circuit *Below is the set-up for the cones. Repeat 10 x through. 2 Forty Yard Sprints in : 24 : 25 Complete 3 SETS of the circuit 3 Thirty Yard Sprints in : 15 : 20 REST: 1: 00 between SETS 4 Twenty Yard Sprints in : 12 : 15 4 Twenty Yard Sprints in : 12 : 25 EXERCISE REPS 3 Thirty Yard Sprints in : 15 : 30 Squat Jumps 10 2 Forty Yard Sprints in : 24 : 48 Cycled Split Squat Jumps 10 ea Forward Lunge + Plate Twist 5 ea Back Squat w/ Plate 30 Seated Punch 6 WORKOUT 10: POOL (3) Back Squat + Plate Punch 30 1 to 2: Bear Crawl 1 to 2: Side Shuffle 1. PLYOMETRIC CIRCUIT x 3 SETS Overhead Backward Lunge 5 ea 2 to 3: Sprint Side Lunge 8 ea 3 to 4: Back Pedal 3 to 4: Crossover Run 4 to 5: Bear Crawl 4 to 5: Side Shuffle EXERCISE TIME SETS: 10 • 2 • 1 REP 1 : 30 Rocky Twist 20 One Leg Later Jumps : 30 One Leg RDL + Shoulder Press 10 ea One Leg Jumps : 30 Scissor Jump : 30 1 to 2: Back Pedal Lateral Jumps : 30 2 to 3: Sprint REP 3 3 to 4: Back Pedal 4 to 5: Sprint EXERCISE REST 3 x : 30 treading water : 30 5 x : 45 treading water : 15 3. CONTINUOUS LAPS: 5 min. • 4 • 3 Block Jumps 2. TREADING WATER REST: 1: 00 bet. SETS • 5 REP 2
JUMP ROPE CIRCUIT 1 EXERCISE Double Leg Jumps Single Leg Jumps TIME : 30 Single Leg Jumps Double Jumps Lateral Jumps Half Twisters JUMP ROPE CIRCUIT 2 JUMP ROPE CIRCUIT 3 EXERCISE TIME : 30 Toe Taps Double Jumps Half Twister Single Leg Jumps : 45 : 45 Single Leg Jumps Half Twisters 1: 00 1: 00 : 30 Double Leg Jumps : 45 Double Jump 1: 00
ALTERNATIVE EXERCISE LIST
OLYMPIC LIFTS LOWER BODY LIFTS UPPER BODY LIFTS Jump Shrug DB Jump Shrug Power Pull DB Power Pull Clean DB Clean Trap Bar Deadlift Sumo Deadlift Leg Press Smith Machine Back Squat Smith Machine Front Squat Bench Press DB Bench Press Incline Press DB Incline Press Shoulder Press DB Shoulder Press One Arm DB Clean Snatch DB Snatch One Arm DB Snatch Push Press ONE LEG LOWER BODY LIFTS Push Ups Pull Ups Bent Over Row Negetive Pull Ups DB Push Press One Arm DB Push Press Clean + Push Press DB Elevated Split Squat One Leg Press Barbell or DB Bulgarian Squat DB Crossover Step Barbell or DB Lateral Step Up ONE ARM/BACK UPPER BODY LIFTS HAMSTRING / LOW BACK LIFTS Lat Pulldown One Arm DB Row One Arm Seated Row One Arm Lat Pulldown Upright Row Barbell or DB Step Ups Barbell or DB Side Lunge DB Elevated Backward Lunge Barbell or DB Forward Lunge RDL Glute Ham Raise Physio Ball Leg Curl Good Morning Negetive Glute Ham Raise Medicine Ball Hip Raise Leg Curl (Machine) One Arm DB Bench Press One Arm DB Incline Press One Arm DB Shoulder Press Inverted Row Seated Row
MAX SHEET
CLEAN MAX CHART SQUAT FRONT SQUAT PUSH PRESS BENCH DEADLIFT INCLINE SHOULDER MAX WU WU WS MAX WU WU WS NAME 0. 0% 0. 0% 0. 0% Burke, Meghan 135 0 0 0 240 0 168 0 0 0 130 0 140 0 155 0 0 0 95 0 0 0 80 0 Delancey, Erin 150 0 245 0 0 0 115 0 0 0 135 0 0 0 140 0 135 0 0 0 80 0 Famiano, Alyssa 110 0 140 0 70 0 110 0 135 0 0 0 140 0 90 0 80 0 Healy, Claire 115 0 0 0 180 0 70 0 105 0 0 0 110 0 140 0 95 0 0 0 80 0 Karner, Caitlin 100 0 155 0 0 0 75 0 0 0 90 0 85 0 0 0 125 0 0 0 80 0 0 0 Malloy, Chelsea 90 0 115 0 0 0 80 0 75 0 0 0 130 0 125 0 0 0 90 0 80 0 Mara, Ashley 125 0 0 0 215 0 0 0 80 0 120 0 110 0 195 0 0 0 70 0 80 0 Mc. Curry, Meaghan 120 0 175 0 0 0 80 0 105 0 0 0 100 0 130 0 0 0 80 0 Mc. Keon, Ciara 105 0 0 0 130 0 91 0 0 0 75 0 0 0 110 0 140 0 75 0 0 0 80 0 Momnie, Cara 170 0 230 0 161 0 0 0 150 0 160 0 155 0 0 0 100 0 80 0 Olhausen, Ashley 115 0 0 0 155 0 0 0 75 0 0 0 100 0 115 0 0 0 130 0 95 0 0 0 80 0 Perkoski, Ashley 125 0 0 0 250 0 175 0 0 0 125 0 0 0 115 0 0 0 145 0 0 0 90 0 80 0 Roche, Alison 105 0 0 0 165 0 0 0 115. 5 0 0 0 95 0 0 0 100 0 125 0 0 0 80 0 0 0 Ryan, Mackenzy 130 0 185 0 0 0 80 0 115 0 0 0 120 0 125 0 0 0 90 0 80 0 Steimke, Olivia 70 0 105 0 0 0 73. 5 0 0 0 60 0 65 0 0 0 110 0 75 0 0 0 80 0 Sudock, Jessica 105 0 0 0 125 0 0 0 87. 5 0 0 0 75 0 0 0 80 0 120 0 75 0 0 0 80 0 Tarsi, Andrea 95 0 0 0 115 0 0 0 80. 5 0 0 0 75 0 0 0 85 0 0 0 120 0 75 0 0 0 80 0 Toke, Amanda 120 0 165 0 0 0 70 0 100 0 110 0 155 0 0 0 90 0 80 0 Tullar, Morgan 110 0 130 0 91 0 0 0 75 0 0 0 115 0 0 0 150 0 95 0 0 0 80 0 Vendel, Betsy 115 0 0 0 165 0 0 0 115. 5 0 0 0 105 0 0 0 135 0 0 0 155 0 0 0 95 0 0 0 80 0 Ward, Cierra 120 0 145 0 0 0 101. 5 0 0 0 120 0 125 0 0 0 90 0 80 0
100% 1 RM 295 290 285 280 275 270 265 260 255 250 245 240 235 230 225 220 215 210 205 200 195 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100 95% 2 RM 280. 2 275 270 266 261 265 251 247 242 237 232 228 223 218 213 209 204 199 194 190 185 180 175 171 166 161 156 152 147 142 137 133 128 123 118 114 109 104 99 95 . 92. 5% 3 RM 272. 8 263 259 254 249 245 240 235 231 226 222 217 212 208 203 198 194 189 185 180 175 171 166 161 157 152 148 143 138 134 129 124 120 115 111 106 101 97 92 90% 4 RM 265 261 256 252 247 243 238 234 229 225 220 216 211 207 202 195 193 189 184 180 175 171 166 162 157 153 148 144 139 135 130 126 121 117 112 108 103 99 94 90 . 87. 5% 5 RM 258 253 249 245 240 236 231 227 223 218 214 210 205 201 196 192 188 183 179 175 170 166 161 157 153 148 144 140 135 131 126 122 118 113 109 105 100 96 91 87 85% 6 RM 250 246 242 238 233 229 225 221 216 212 208 204 199 195 191 187 182 178 174 170 165 161 157 153 148 144 140 136 131 127 123 119 114 110 106 102 97 93 89 85 . 82. 5% 7 RM 240 239 235 231 226 222 218 214 210 206 202 198 193 189 185 181 177 173 169 165 160 156 152 148 144 140 136 132 127 123 119 115 111 107 103 99 94 90 86 82 80% 8 RM 236 232 228 224 220 216 212 208 204 200 196 192 188 184 180 176 172 168 164 160 156 152 148 144 140 136 132 128 124 120 116 112 108 104 100 96 92 88 84 80 . 77. 5% 75%. 72. 5% 70%. 67. 5% 65%. 62. 5% 60%. 57. 5% 55%. 52. 5% 50% 9 RM 10 RM 11 RM 12 RM 13 RM 14 RM 15 RM 16 RM 17 RM 18 RM 19 RM 20 RM 228 221 213 206 199 191 184 177 169 162 154 147 224 217 210 203 195 188 181 174 166 159 152 145 220 213 206 199 192 185 178 171 163 156 149 142 217 210 203 196 189 182 175 168 161 154 147 140 213 206 199 192 185 178 171 165 158 151 144 137 209 202 195 189 182 175 168 162 155 148 141 135 205 198 192 185 178 172 165 159 152 145 139 132 201 195 188 182 175 169 162 156 149 143 136 130 197 191 184 178 172 165 159 153 146 140 133 127 193 187 181 175 168 162 156 150 143 137 131 125 189 183 177 171 165 159 153 147 140 134 128 122 186 180 174 168 162 156 150 144 138 132 126 120 182 176 170 164 158 152 146 141 135 129 123 117 178 172 166 161 155 149 143 138 132 126 120 115 174 168 163 157 151 146 140 135 129 123 118 112 170 165 159 154 148 143 137 132 126 121 115 110 166 161 155 150 145 139 134 129 123 118 112 107 162 157 152 147 141 136 131 126 120 115 110 105 158 153 148 143 138 133 128 123 117 112 107 102 155 150 145 140 135 130 125 120 115 110 105 100 151 146 141 136 131 126 121 117 112 107 102 97 142 137 133 128 124 118 114 109 104 99 95 143 138 134 129 124 120 115 111 106 101 97 92 139 135 130 126 121 117 112 108 103 99 94 90 135 131 126 122 118 113 109 105 100 96 91 87 131 127 123 119 114 110 106 102 97 93 89 85 127 123 119 115 111 107 103 99 94 90 86 82 124 120 116 112 108 104 100 96 92 88 84 80 120 116 112 108 104 100 96 93 89 85 81 77 116 112 108 105 101 97 93 90 86 82 78 75 112 108 105 101 97 94 90 87 83 79 76 72 108 105 101 98 94 91 87 84 80 77 73 70 104 101 97 94 91 87 84 81 77 74 70 67 100 97 94 91 87 84 81 78 74 71 68 65 96 93 90 87 84 81 78 75 71 68 65 62 93 90 87 84 81 78 75 72 69 66 63 60 89 86 83 80 77 74 71 69 66 63 60 57 85 82 79 77 74 71 68 66 63 60 57 55 81 78 76 73 70 68 65 63 60 57 55 52 77 75 72 70 67 65 62 60 57 55 52 50
100% 1 RM 95 90 85 80 75 70 65 60 55 50 45 40 35 30 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 95% 2 RM 90 86 81 76 71 66 61 57 52 47 42 38 33 28 . 92. 5% 3 RM 87 83 78 74 69 64 60 55 50 46 41 37 32 27 90% 4 RM 85 81 76 72 67 60 58 54 49 45 40 36 31 26 1/4 BW 25 28 30 33 35 38 40 43 45 48 50 53 55 58 60 63 65 68 70 73 75 78 80 . 87. 5% 5 RM 83 78 74 70 65 61 56 52 48 43 39 35 30 25 85% 6 RM 80 76 72 68 63 59 55 51 46 42 38 34 29 24 . 82. 5% 7 RM 78 74 70 66 61 57 53 19 45 41 37 33 28 23 1/3 BW 33 36 40 43 46 50 53 56 59 63 66 69 73 76 79 83 86 89 92 96 99 102 106 80% 8 RM 76 72 68 64 60 56 52 46 44 40 36 32 27 22 . 77. 5% 9 RM 73 69 65 62 58 54 50 45 42 38 34 31 26 22 75% 10 RM 71 67 63 60 56 52 48 43 41 37 33 30 25 21 . 72. 5% 11 RM 66 65 61 58 54 50 47 42 39 36 32 29 24 20 70% 12 RM 68 63 59 58 52 49 45 40 38 35 31 28 23 20 . 67. 5% 13 RM 64 60 57 56 50 47 43 39 37 33 30 27 22 19 BODY WEIGHT CHART 1/2 BW 2/3 BW 50 67 55 73 60 79 65 86 70 92 75 99 80 106 85 112 90 119 95 125 100 132 105 139 110 145 115 152 120 158 125 165 130 172 135 178 140 185 145 191 150 198 155 205 160 211 65% 14 RM 61 58 55 54 48 45 42 37 35 32 29 26 21 18 . 62. 5% 15 RM 59 56 53 52 46 43 40 36 34 31 28 25 20 18 60% 16 RM 57 54 51 48 45 42 39 34 33 30 27 24 19 17 3/4 BW 75 83 90 98 105 113 120 128 135 143 150 158 165 173 180 188 195 203 210 218 225 233 240 . 57. 5% 17 RM 54 51 48 46 43 40 37 33 31 28 24 23 18 16 55% 18 RM 52 49 46 44 41 38 35 31 30 27 23 22 17 16 . 52. 5% 19 RM 49 47 44 42 39 36 34 30 28 26 22 21 16 15 50% 20 RM 47 45 42 40 37 35 32 29 27 25 21 20 15 15
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