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Note:

Novice Date Evaluation Program


Training 3 days per week Name
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF
Goals SQ BP DL Total
KG 450.0 315.0 500.0 1265.0
Without Bench Shirt * 325.0
KG % Belastningsintervall, se veiledning
Competition Squat w/Suit 405.0 90.0 90 - 95
Raw Competition Squat 405.0 90.0 65 - 75
Front Squat 315.0 70.0 55 - 65
Squats w/Pause Narrow Stance 315.0 70.0 55 - 60
Bench w/Shirt 282.5 90.0 90 - 95
Raw Bench 292.5 90.0 87,5 - 92,5
Bench Press Medium Grip 277.5 85.0 75 - 85
Bench Press Narrow Grip * 277.5 85.0 70 - 80
Military Press * 180.0 55.0 35 - 45
Deadlift 475.0 95.0 90 - 95
Deadlift from Box 450.0 90.0 80 - 90
Stiff Legged Deadlift 225.0 45.0 35 - 45
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
1 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x12-15 -1 -1
Competition Squat KG 242.5 262.5 282.5 305.0 305.0 325.0 325.0
Reps 7 6 5 4 4 3 3
Competition Bench KG 167.5 180.0 195.0 195.0 207.5 207.5
Middle Grip Reps 6 6 5 5 3 3
Stiff Legge Deadlift KG 135.0 135.0 157.5 157.5
Reps 8 8 6 6
Military Press KG 107.5 117.5 117.5 125.0 125.0
Reps 6 5 5 4 4
Lat Pulldown/Pull SxR 3x12-10
Leg Curl SxR 1x12 1x10 1x8
1 Week Wednesday
Exercises Note:
Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 190.0 220.0 220.0 237.5 237.5 Wide
w/Pause Reps 6 6 5 5 3 3 stand
Bench Press KG 175.0 190.0 190.0 205.0 205.0 220.0 220.0
w/Pause Reps 8 6 6 5 5 4 4
Deadlift KG 285.0 310.0 310.0 332.5 332.5 332.5
Reps 5 5 5 5 5 5
Triceps SxR 3x12-10
Biceps SxR 3x12-10
1 Week Friday
Exercises Note:
Abs SxR 3x25
Light Deadlift SxR 3x8-10
Front Squat KG 190.0 205.0 220.0 220.0 237.5 237.5 252.5 252.5
Reps 5 5 4 4 4 4 3 3
Bench Press KG 167.5 180.0 180.0 195.0 195.0 195.0
Narrow Grip Reps 6 5 5 4 4 4
Deadlift from Box KG 270.0 292.5 315.0 337.5 337.5 337.5
Reps 5 5 5 4 4 4
Military Press KG 100.0 107.5 107.5 117.5 117.5
Barbell Reps 6 5 5 4 4
Pull ups or Lat Pul SxR 3x10
Bar or Machine
Push ups SxR 3x10
or Dips
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
2 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x12-15 -1 -1
Competition Squat KG 242.5 262.5 282.5 305.0 315.0 335.0 335.0
Reps 5 5 4 3 3 3 3
Competition Bench KG 167.5 187.5 200.0 215.0 215.0 215.0
Middle Grip Reps 5 5 4 3 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 170.0
Reps 5 5 5 5
Military Press KG 107.5 125.0 125.0 135.0 135.0
Barbell Reps 5 4 4 3 3
Lat Pulldown/Pull SxR 3x12-10
Leg Curl SxR 1x12 1x10 1x8
2 Week Wednesday
Exercises Note:
Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 212.5 227.5 245.0 245.0 245.0 Wide
w/Pause Reps 5 4 4 3 3 3 stand
Bench Press KG 175.0 197.5 212.5 227.5 227.5 227.5
w/Pause Reps 8 6 5 3 3 3
Deadlift KG 285.0 332.5 332.5 357.5 357.5 357.5
Reps 4 4 4 4 4 4
Tricep SxR 3x10
Biceps SxR 3x12-10
2 Week Friday
Exercises Note:
Abs SxR 3x25
Light Deadlift SxR 3x8-10
Front Squat KG 190.0 212.5 227.5 245.0 260.0 260.0 260.0
Reps 5 4 4 4 3 3 3
Bench Press KG 167.5 180.0 195.0 207.5 207.5
Narrow Grip Reps 5 5 4 4 4
Deadlift from Box KG 270.0 315.0 315.0 360.0 360.0 360.0
Reps 4 4 4 3 3 3
Military Press KG 107.5 117.5 117.5 125.0 125.0
Barbell Reps 5 4 4 3 3
Pull ups or Lat Pul SxR 3x10
Bar or Machine
Push ups SxR 3x12-10
or Dips
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
3 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x12-15 -1 -1
Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 345.0 345.0
Reps 5 4 4 3 3 3 3 3
Competition Bench KG 167.5 195.0 210.0 207.5 222.5 222.5
Middle Grip Reps 5 5 4 4 3 3
Stiff Legge Deadlift KG 135.0 157.5 157.5 170.0 170.0
Reps 5 5 5 4 4
Military Press KG 107.5 125.0 135.0 145.0 145.0
Barbell Reps 5 4 3 3 3
Lat Pulldown/Pull SxR 3x10-12
Leg Curl SxR 1x12 1x10 1x8

3 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 220.0 237.5 252.5 252.5 252.5 Wide
w/Pause Reps 6 5 4 3 3 3 stand
Bench Press KG 175.0 205.0 220.0 220.0 235.0 235.0 235.0
w/Pause Reps 8 6 4 4 3 3 3
Deadlift KG 285.0 332.5 357.5 357.5 380.0 380.0 380.0
Reps 6 5 3 3 3 3 3
Triceps SxR 3x10-12
Biceps SxR 3x10-12

3 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x8-10
Front Squat KG 190.0 220.0 237.5 252.5 252.5 267.5 267.5
Reps 6 5 5 3 3 3 3
Bench Press KG 167.5 180.0 195.0 207.5 207.5
Narrow Grip Reps 6 6 5 4 4
Deadlift from Box KG 270.0 315.0 360.0 360.0 382.5 382.5
Reps 6 5 3 3 3 3
Military Press KG 107.5 125.0 125.0 135.0 135.0
Barbell Reps 5 4 4 3 3
Pull ups or Lat Pul SxR 3x10
Bar or Machine
Push ups SxR 3x10
or Dips
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
4 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit
Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 335.0 345.0 365.0 365.0
Suit&Knebind Reps 3 3 3 2 2 1 2 2 2 2
Competition Bench KG 167.5 195.0 222.5 235.0 235.0
Middle Grip Reps 5 4 3 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0
Reps 5 4 3 3 3
Lat Pulldown/Pull SxR 3x10-8
Leg Curl SxR 1x12 1x10 1x8

4 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x12-15
Front Squat KG 190.0 220.0 237.5 252.5 267.5 267.5 Wide
w/Pause Reps 4 4 3 3 2 2 stand
Bench Press KG 175.0 205.0 220.0 235.0 235.0 247.5 247.5
w/Pause Reps 6 5 4 3 3 3 3
Deadlift KG 285.0 332.5 357.5 380.0 405.0 405.0
Reps 6 5 4 3 3 3
Military Press KG 107.5 125.0 125.0 135.0 135.0
Barbell Reps 6 5 5 4 4
Triceps SxR 3x10-8
Biceps SxR 3x10-8

4 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 220.0 237.5 252.5 252.5 252.5
Reps 5 4 4 3 3 3
Bench Press KG 167.5 195.0 207.5 222.5 222.5
Narrow Grip Reps 4 4 4 3 3
Deadlift KG 270.0 315.0 337.5 337.5 337.5
from High Box Reps 5 4 3 3 3
Military Press KG 107.5 125.0 135.0 145.0 145.0
Barbell Reps 5 4 3 3 3
Pull ups or Lat Pul SxR 3x8
Bar or Machine
Push ups w/Vest SxR 3x8
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
5 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x12-15
Competition Squat KG 242.5 282.5 325.0 345.0 365.0 365.0
Reps 6 5 3 3 2 2
Competition Bench KG 167.5 195.0 222.5 222.5 222.5
Middle Grip Reps 5 4 3 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 170.0
From Box Reps 5 5 4 4
Military Press KG 117.5 125.0 125.0 135.0 135.0
Barbell Reps 6 5 5 4 4
Pull ups or Lat Pul SxR 3x10 - 8
Leg Curl SxR 1x10 1x8 1x6

5 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 220.0 237.5 252.5 252.5 Wide
w/Pause Reps 4 4 4 3 3 stand
Suit Suit Suit
Bench Press KG 175.0 205.0 235.0 247.5 262.5 255.0 255.0 255.0
w/Pause Reps 5 4 4 3 2 2 2 2
Deadlift KG 285.0 332.5 357.5 380.0 405.0 427.5 427.5
Suit Reps 5 4 3 3 3 2 2
Triceps SxR 3x10-8 Suit Suit Suit
Biceps SxR 3x10-8

5 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x8-10
Front Squat KG 190.0 220.0 237.5 252.5 267.5 267.5
Reps 5 4 3 3 3 3
Bench Press KG 167.5 195.0 207.5 222.5 235.0
Narrow Grip Reps 5 4 4 3 2
Deadlift KG 270.0 305.0 337.5 372.5 405.0 405.0
from High Box Reps 5 4 3 2 2 2
Military Press KG 117.5 135.0 145.0 152.5 152.5
Barbell Reps 5 5 4 3 3
Pull ups or Lat Pul SxR 3x8
Bar or Machine
Push ups w/Vest SxR 3x8
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
6 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x8-10 -1 -1
Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 345.0 365.0 375.0 385.0
Suit&Knebind Reps 5 4 3 3 2 2 2 2 2 2
Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 Suit Suit Suit Suit
Middle Grip Reps 5 4 4 4 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0
From Box Reps 5 4 4 4 4
Military Press KG 107.5 125.0 135.0 145.0 145.0
Barbell Reps 6 5 4 3 3
Pull ups or Lat Pul SxR 3x10-8
Leg Curl SxR 1x10 1x8 1x6

6 Week Wednesday Note:


Abs SxR 3x20
Light Deadlift SxR 3x12-15
Front Squat KG 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide
w/Pause Reps 5 4 4 3 3 2 2 stand
Bench Press KG 175.0 205.0 220.0 235.0 247.5 247.5 262.5 262.5
w/Pause Reps 6 5 4 4 3 3 2 2
Deadlift KG 270.0 315.0 337.5 360.0 382.5 382.5
from High Box Reps 5 5 3 3 3 3
Triceps SxR 3x10-8
Biceps SxR 3x10-8

6 Week Friday Note:


Abs SxR 3x25
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 220.0 237.5 252.5 252.5 252.5
Reps 4 4 4 4 4 4
Bench Press KG 167.5 195.0 207.5 207.5 222.5 222.5
Narrow Grip Reps 7 5 5 5 4 4
Deadlift KG 285.0 332.5 357.5 357.5 380.0 380.0 380.0
Reps 6 5 3 3 3 3 3
Military Press KG 107.5 117.5 125.0 135.0 135.0
Barbell Reps 5 5 4 3 3
Pull ups or Lat PulSxR 3x8
Bar or Machine
Push ups w/Vest SxR 3x8
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
7 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x10-12 -1 -1
Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 375.0
Reps 5 5 3 3 2 2 2
Competition Bench KG 167.5 195.0 222.5 222.5
Middle Grip Reps 4 4 4 4
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0
From Box Reps 5 4 4 4 4
Military Press KG 107.5 125.0 135.0 145.0 145.0
Barbell Reps 6 5 4 3 3
Pull ups or Lat Pul SxR 3x8-6
Leg Curl SxR 1x10 1x8 1x6

7 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x8-10 Suit Suit Suit
Bench Press KG 175.0 205.0 235.0 247.5 262.5 255.0 262.5 262.5
w/Pause Reps 4 4 4 2 2 2 2 2
Deadlift KG 285.0 332.5 357.5 380.0 405.0 427.5 452.5 452.5 332.5
Suit Reps 5 4 4 3 3 2 2 2 6
Triceps SxR 3x8-6 Suit Suit Suit Suit
Biceps SxR 3x8-6

7 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x12-15
Front Squat KG 190.0 220.0 220.0 237.5 252.5 267.5 282.5 282.5 300.0 Wide
Reps 6 5 5 4 3 3 2 2 2 stand
Bench Press KG 167.5 195.0 222.5 235.0 250.0
Narrow Grip Reps 4 4 3 3 2
Military Press KG 107.5 125.0 145.0 152.5 162.5 162.5
Barbell Reps 5 4 4 3 2 2
Pull ups or Lat Pul SxR 3x6
Bar or Machine
Push ups w/Vest SxR 3x6
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
8 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit
Competition Squat KG 242.5 282.5 315.0 335.0 355.0 375.0 355.0 375.0 385.0 395.0 282.5
Suit&Knebind Reps 4 3 3 2 2 2 2 1 2 2 5
Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 -1
Middle Grip Reps 5 5 4 4 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 192.5 192.5
From Box Reps 5 4 4 3 3 3
Military Press KG 107.5 125.0 135.0 145.0 145.0
Barbell Reps 6 5 4 3 3
Pull ups or Lat Pul SxR 3x8-6
Leg Curl SxR 1x10 1x8 1x6

8 Week Wednesday Note:


Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 190.0 220.0 220.0 252.5 252.5
Reps 6 6 5 5 3 3
Suit Suit Suit
Bench Press KG 175.0 205.0 227.5 242.5 255.0 270.0 262.5 267.5 267.5 190.0
w/Pause Reps 5 5 4 3 2 2 2 2 2 5
Deadlift KG 285.0 332.5 357.5 357.5 380.0 380.0 405.0
Reps 6 5 3 3 3 3 3
Triceps SxR 3x8-6
Biceps SxR 3x8-6

8 Week Friday Note:


Abs SxR 3x25
Light Deadlift SxR 3x12-15
Front Squat KG 190.0 220.0 237.5 252.5 267.5 282.5 300.0 Wide
w/Pause Reps 5 5 4 4 3 2 2 stand
Bench Press KG 167.5 195.0 207.5 222.5 222.5 235.0
Narrow Grip Reps 5 5 5 3 3 3
Deadlift KG 270.0 315.0 360.0 382.5 405.0 427.5 427.5
from High Box Reps 5 5 3 3 2 2 2
Military Press KG 117.5 135.0 145.0 152.5 152.5
Barbell Reps 5 5 4 3 3
Pull ups or Lat Pul SxR 3x6
Push ups w/Vest SxR 3x6
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
9 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x10-12
Competition Squat KG 242.5 282.5 305.0 325.0 345.0 360.0 365.0
Reps 5 5 4 3 3 2 2
Competition Bench KG 167.5 195.0 207.5 222.5 235.0 250.0 250.0 222.5 167.5
Middle Grip Reps 6 5 4 3 3 2 2 3 8
Pull ups or Lat Pul SxR 3x8-6
Biceps SxR 3x8-6

9 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x8-10 Suit Suit Suit Suit
Deadlift KG 285.0 332.5 380.0 405.0 427.5 452.5 475.0 475.0 285.0
Suit Reps 4 3 2 2 1 2 2 2 4
Military Press KG 145.0 162.5 162.5 170.0 170.0 -1 -1
Barbell Reps 4 3 3 2 2
Triceps SxR 3x8-6
Leg Curl SxR 1x8 1x6 1x4

9 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x12-15
Front Squat KG 190.0 205.0 220.0 237.5 237.5 252.5 252.5 267.5 267.5 Wide
w/Pause Reps 6 5 4 4 4 4 4 3 3 stand
Suit Suit Suit
Bench Press KG 175.0 205.0 235.0 247.5 262.5 277.5 267.5 275.0 275.0 205.0
w/Pause Reps 4 3 3 2 2 1 1 2 2 4
Stiff Legge Deadlift KG 135.0 135.0 157.5 157.5 170.0 170.0 -1
Reps 6 6 6 6 5 5
Pull ups or Lat Pul SxR 3x6
Push ups w/Vest SxR 3x6
or Dips w/Vest
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
10 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit
Competition Squat KG 242.5 282.5 325.0 345.0 365.0 385.0 365.0 385.0 405.0 405.0 282.5
Suit&Knebind Reps 4 3 2 2 2 1 1 1 2 2 4
Competition Bench KG 167.5 195.0 207.5 222.5 235.0 235.0 -1 -1
Middle Grip Reps 7 5 5 3 3 3
Stiff Legge Deadlift KG 135.0 157.5 180.0 192.5 202.5 202.5
Reps 5 4 4 3 2 2
Pull ups or Lat Pul SxR 3x6
Leg Curl SxR 1x8 1x6 1x4

10 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x10-12
Front Squat KG 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide
w/Pause Reps 4 4 3 3 3 2 2 stand
Bench Press KG 175.0 205.0 220.0 235.0 235.0 247.5 247.5
w/Pause Reps 5 5 4 4 4 3 3
Deadlift KG 285.0 332.5 332.5 357.5 357.5 380.0 380.0
Reps 4 4 4 3 3 2 2
Push ups w/Vest SxR 3x6
or Dips w/Vest
Biceps SxR 3x6

10 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x12-15
Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 325.0
Reps 5 5 3 3 3 3 3
Bench Press KG 167.5 195.0 222.5 235.0 250.0 250.0
Narrow Grip Reps 5 5 4 3 2 2
Deadlift KG 270.0 315.0 337.5 360.0 382.5 382.5
from High Box Reps 5 5 3 3 3 3
Military Press KG 135.0 152.5 170.0 180.0 180.0
Barbell Reps 5 4 3 2 2
Pull ups or Lat Pul SxR 3x6 -1 -1
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
11 Week Monday
Exercises Note:
Abs SxR 3x30
Light Deadlift SxR 3x10 -1
Competition Squat KG 242.5 282.5 305.0 325.0 325.0 345.0 365.0
Reps 4 4 3 3 3 3 2
Bench Press KG 175.0 205.0 220.0 235.0 247.5
w/Pause Reps 4 4 3 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0
Reps 5 5 4 3
Pull ups or Lat Pul SxR 2x6

11 Week Wednesday Note:


Exercises
Abs SxR 3x20
Light Deadlift SxR 3x8 Suit Suit Suit Suit
Bench Press KG 175.0 212.5 247.5 262.5 277.5 262.5 275.0 282.5 282.5 205.0
w/Pause Reps 4 3 2 2 1 1 1 2 2 4
-1 -1 -1 -1
Deadlift KG 285.0 332.5 380.0 405.0 427.5 427.5
Suit Reps 6 5 4 3 2 2
Triceps SxR 3x6 Suit Suit Suit

11 Week Friday Note:


Exercises
Abs SxR 3x25
Light Deadlift SxR 3x6
Front Squat KG 190.0 205.0 220.0 237.5 237.5 252.5 267.5 282.5
Reps 5 5 5 4 4 4 3 2
Bench Press KG 167.5 195.0 195.0 222.5 222.5
Narrow Grip Reps 4 4 4 3 3
Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0
Reps 5 5 4 3
Military Press KG 135.0 152.5 152.5 162.5 162.5
Barbell Reps 4 3 3 2 2
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name

12 Week Monday Note:


Exercises
Abs SxR 3x20
Competition Squat KG 242.5 262.5 262.5 282.5
Reps 3 2 2 2
Bench Press KG 190.0 205.0 205.0 220.0
Reps 3 2 2 2
Deadlift KG 262.5 285.0 285.0 310.0
Reps 3 2 2 2

12 Week Wednesday Note:


Exercises
Abs SxR 3x20
Competition Squat KG 222.5 242.5 242.5 262.5
Reps 3 2 2 2
Bench Press KG 175.0 190.0 190.0 205.0
Reps 3 2 2 2
Deadlift KG 237.5 262.5 262.5 285.0
Reps 3 2 2 2
NORWEIGIAN POWERLIFTING ASSOCIATION
Training 3 days per week Date
Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Name
Exercise Competition
1. Attempt 2.Attempt 3.Attempt Competition Notes
Squat 417.5 440.0 450.0

Warm Up Bar 135.0 180.0 225.0 270.0


1x15-20 1x5-7 1x5 1x4 1x3
292.5 315.0 350.0 372.5 395.0
1x2 1x1 1x1 d.+k. 1x1 d.+k. 1x1 d.+k.
Bench Press 282.5 307.5 315.0

Warm Up Bar 102.5 135.0 165.0 197.5


1x15-20 1x5-7 1x5 1x4 1x3
220.0 237.5 252.5 267.5
1x1 1x1 d. 1x1 d. 1x1 d.
Deadlift 462.5 487.5 500.0

Warm Up 200.0 250.0 300.0 350.0 375.0


1x4-5 1x4 1x3 1x2 1x1
412.5 437.5
1x1d. 1x1 d.
Total 1162.5 1235.0 1265.0
Mål Knebøy Benkpress Markløft Total Poeng
KG 330.0 200.0 310.0 840.0
KG %
Styrkeløftkneb.utstyr 305.0 92.5
Styrkeløftkneb.u/utstyr 255.0 77.5
Knebøy nakke 215.0 65.0
Knebøy m.stopp 200.0 60.0
Benkpress m.flaske 200.0 100.0
Benkpress 190.0 95.0
Benkpress middels bredt 175.0 87.5
Benkpress omvendt 165.0 82.5
Frontpress 100.0 50.0
Markløft 285.0 92.5
Markløft på kloss 255.0 82.5
Markløft fra kloss 310.0 100.0
Stifflegmarkløft 185.0 60.0
God mornings 125.0 40.0

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