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

    Uploaded by

    James Buchan
    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.

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

    Uploaded by

    James Buchan
    4K views9 pages
    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.

    Original Title

    Haack Program

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    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    4K views9 pages

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

    Uploaded by

    James Buchan
    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    At a glance
    Powered by AI
    The documents describe a few weeks of training plans focusing on compound lifts like squats, deadlifts, bench press and overhead press with variations in rep and intensity each week.

    The main lifts are squats, deadlifts, bench press and overhead press along with accessories like rows, pulldowns, curls and tricep work.

    Rep schemes include things like 5x5, 4x8-10, 3x3 with prescribed RIR (reps in reserve) on the last sets, as well as variations like paused reps or bands.

    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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