Advanced Deadlifting Program Fridays. Heavy session: maximal weights are used in this session and it is done at the end of back training.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| First set: 10-15 repetitions at 55-65 percent of 1RM. | |
| Second set: 8-10 repetitions at 65-75 percent of 1RM. | |
| Third set: 6-8 repetitions at 75-85 percent of 1RM. | |
| Fourth: 6-8 repetitions at 75-85 percent of 1RM. | |
| Fifth set: 2-4 repetitions at 80-90 percent of 1RM. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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