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StrongFirst Reload

This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

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piniusz
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2K views2 pages

StrongFirst Reload

This document outlines a strength training program over 8 weeks. It provides the lifter's 1 repetition maximum and 5 repetition maximum for overhead press, squat, bench press, and deadlift. It then shows the weekly percentage increases for each lift and the rep scheme and weight increases over heavy days during each of the 8 weeks. Light days during the week include lower weights for all lifts except deadlift which increases each week.

Uploaded by

piniusz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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exercise 1RM 5RM Reps at 80% Weekly jump Weekly weight jump

OHP 75 6 4% 2.5
Squat 150 7 4% 5
Bench Press 120 5 5% 5
Dealift 200 6 4% 7.5
Heavy Day
5x5 5x5 5x5 5x5 5x5 3x3 2x2 max
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
OHP 55 57.5 60 62.5 65 67.5 70 72.5
Squat 112.5 117.5 122.5 127.5 132.5 137.5 142.5 147.5
Bench Press 82.5 87.5 92.5 97.5 102.5 107.5 112.5 117.5
Dealift 142.5 150 157.5 165 172.5 180 187.5 195

light day
OHP 50
Squat 97.5
Bench Press 77.5
Deadlift 130 136
0.83

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