Dietmar Wolf - Intermediate Powerlifter 6n2c2h
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Originally written for single-ply lifters. Adjusted for raw lifters according to the Guidance. Left the commands for gearing up just in case. If unspecified, the lift is raw.
Notes: "Uke" = Week "Mandag" = Monday "Onsdag" = Wednesday "Fredag" = Friday "Notater" = Notes
c",) Rows: any kind of row. Cable, BB, machine. Original text varies the rows, saying lat rows on Monday and lat row/cable row/machine on Friday. However, when the SxR gets to 3x6, cable rows are no longer suggested. OHP: Orig. text says Barbell OHP. BTNOHP = Behind the neck.
Intermediate Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF Goal Squat Bench Deadlift Total KG 100.0 100.0 100.0 300.0 * without shirt * 100.0 KG % Intensity range, see Guidance Competition squat (geared) 90.0 90.0 90 - 95 Competition squat (raw) 70.0 70.0 70 - 75 HB squat 60.0 60.0 60 - 65 Paused squat (narrow/wide stance) 55.0 55.0 55 - 60 Benchpress (geared) 90.0 90.0 90 - 95 Benchpress * without shirt 90.0 90.0 90 - 95 Benchpress medium wide grip * 80.0 80.0 80 - 85 Benchpress narrow grip * 75.0 75.0 75 - 80 OHP / BTNOHP * 40.0 40.0 40 - 50 Deadlift 90.0 90.0 90 - 95 Deficit deadlift 70.0 70.0 70 - 75 Block pull 90.0 90.0 90 - 100 Stiff-legged deadlift (SLDL) 40.0 40.0 40 - 50
Evaluation - The Program:
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 1.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 45.0 50.0 50.0 52.5 52.5 55.0 55.0 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 1.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Triceps Biceps 1.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 6 6 KG 47.5 55.0 Reps 6 5 KG 25.0 25.0 Reps 8 8 KG 25.0 25.0 Reps 6 5 SxR 3x12-10 SxR 1x12 1x10
5 55.0 5 27.5 6 25.0 5
5 55.0 5 27.5 6 27.5 4
4 60.0 3
4 60.0 3
3 60.0 3
Notater:
3
27.5 4
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 32.5 Reps 6 6 KG 55.0 62.5 Reps 6 5
KG 55.0 67.5 Reps 5 4 KG 55.0 62.5 Reps 5 5 SxR 3x12-10 SxR 3x12-10
37.5 5 67.5 4 57.5 6 67.5 4 62.5 5
37.5 5 67.5 4 57.5 6 67.5 4 62.5 5
42.5 3 67.5 4 57.5 6
42.5 3
42.5 wide 3 stance
superset
superset
Notater: SxR 3x25 SxR 3x8 - 10 KG 40.0 45.0 Reps 5 4
KG 45.0 Reps 6 KG 42.5 Reps 5 KG 22.5 Reps 6 SxR 3x10
Weighted push-ups SxR 3x10 or weighted dips
50.0 5 45.0 5 25.0 5
47.5 3 42.5 6 50.0 5 50.0 4 25.0 5
47.5 3 42.5 6 52.5 5 50.0 4 25.0 4
47.5 3 42.5 6 52.5 5 52.5 4 25.0 4
superset 52.5 5 52.5 4
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 2.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 45.0 50.0 52.5 55.0 57.5 57.5 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 2.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Tricep Biceps 2.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 6 5 KG 47.5 55.0 Reps 7 5 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 5 4 SxR 3x12-10 SxR 1x12 1x10
4 57.5 4 30.0 5 27.5 4
3 62.5 3 30.0 5 30.0 3
3 62.5 3
3 62.5 3
Notater:
3
30.0 3
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 5 4 KG 57.5 65.0 Reps 5 4
KG 55.0 62.5 Reps 4 4 KG 55.0 62.5 Reps 4 4 SxR 3x10 SxR 3x12-10
40.0 4 70.0 3 60.0 6 72.5 3 67.5 4
42.5 3 70.0 3 60.0 6 72.5 3 67.5 4
45.0 3 70.0 3 60.0 6 72.5 3 67.5 4
45.0 wide 3 stance
supersett
supersett
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 45.0 Reps 4 4
KG 45.0 Reps 5 KG 42.5 Reps 5 KG 25.0 Reps 5 SxR 3x10
Weighted push-ups SxR 3x12-10 or weighted dips
50.0 5 50.0 4 25.0 4
50.0 3 45.0 6 52.5 4 52.5 3 25.0 4
50.0 3 45.0 6 57.5 4 55.0 3 27.5 3
50.0 3 45.0 6 57.5 4 55.0 3 27.5 3
superset
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 3.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 50.0 52.5 52.5 55.0 55.0 60.0 60.0 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 3.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Triceps Biceps 3.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 5 4 KG 47.5 55.0 Reps 6 5 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 5 4 SxR 3x10-12 SxR 1x12 1x10
4 60.0 4 30.0 5 30.0 3
3 60.0 4 30.0 5 32.5 3
3 65.0 3
3 65.0 3
3
Notater:
3
32.5 3
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 6 5 KG 55.0 62.5 Reps 5 4
KG 55.0 62.5 Reps 3 3 KG 55.0 62.5 Reps 4 4 SxR 3x10-12 SxR 3x10-12
42.5 4 67.5 3
72.5 2 67.5 3
45.0 3 72.5 3 62.5 5 77.5 3 72.5 3
45.0 3 72.5 3 62.5 5 77.5 3 72.5 3
45.0 wide 3 stance 72.5 3 62.5 superset 5 77.5 3 72.5 superset 3
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 40.0 Reps 4 3
KG 45.0 Reps 6 KG 42.5 Reps 6 KG 25.0 Reps 5 SxR 3x10
Weighted push-ups SxR 3x10 or weighted dips
50.0 6 50.0 5 27.5 4
47.5 2
52.5 5 55.0 4 27.5 4
50.0 3 47.5 6 57.5 4 55.0 3 30.0 3
50.0 3 47.5 6 57.5 4 55.0 3 30.0 3
50.0 3 47.5 6
superset
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 4.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 -1 suit suit suit Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 75.0 77.5 80.0 Suit&Wraps Reps 4 3 3 3 2 1 2 2 2 Paused bench KG 47.5 55.0 60.0 65.0 67.5 67.5 medium grip Reps 4 4 4 3 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 32.5 Rows Leg curl 4.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Deadlift OHP Triceps Biceps 4.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Block pull BTNOHP Rows
Reps 5 4 SxR 3x10-8 SxR 1x12 1x10
3
3
Notater: suit 80.0 2
3
1x8
Notater: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR SxR
3x20 3x12-15 32.5 37.5 4 4 55.0 62.5 6 5 55.0 62.5 6 4 25.0 27.5 6 5 3x10-8 3x10-8
42.5 3 67.5 4 67.5 3 27.5 5
45.0 3 72.5 3 72.5 3 30.0 4
47.5 3 72.5 3 77.5 3 30.0 4
47.5 wide 3 stance 77.5 77.5 3 3 77.5 3
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 Reps 6 KG 45.0 Reps 4 KG 55.0 Reps 5 KG 25.0 Reps 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
42.5 5 52.5 4 62.5 5 27.5 4
45.0 4 57.5 4 67.5 3 30.0 3
47.5 3 60.0 3 67.5 3 32.5 3
47.5 3 60.0 3 67.5 3 32.5 3
47.5 3 60.0 3
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 5.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 Comp squat KG 42.5 50.0 55.0 60.0 62.5 62.5 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 5.uke Onsdag Exercises Abs Weighted hypers HB squat paused Paused bench Deadlift Suit Triceps Biceps 5.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Block pull BTNOHP Rows
Reps 6 5 KG 47.5 55.0 Reps 5 4 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 6 5 SxR 3x10 - 8 SxR 1x10 1x8
3 65.0 3 30.0 4 27.5 5
3 65.0 3 30.0 4 30.0 4
2 65.0 3
Notater:
2
30.0 4
1x6
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 4 4 KG 55.0 62.5 Reps 5 4 KG 55.0 62.5 Reps 5 4 SxR 3x10-8 SxR 3x10-8
42.5 4
45.0 3
72.5 4 67.5 3
77.5 3 72.5 3
45.0 wide 3 stance shirt 80.0 80.0 2 2 77.5 80.0 3 2 suit suit
shirt 80.0 2 80.0 2 suit
shirt 80.0 2
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 Reps 5 KG 45.0 Reps 5 KG 55.0 Reps 5 KG 25.0 Reps 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
42.5 4 52.5 4 60.0 4 30.0 5
45.0 3 57.5 4 67.5 3 32.5 4
47.5 3 60.0 3 75.0 2 35.0 3
50.0 3 65.0 2 80.0 2 35.0 3
50.0 3
80.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 6.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 -1 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 77.5 80.0 82.5 Suit&Wraps Reps 5 4 3 3 2 2 2 2 2 Paused bench KG 47.5 55.0 65.0 65.0 67.5 67.5 suit suit suit medium grip Reps 5 4 4 4 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 32.5 OHP Rows Leg curl 6.uke Onsdag Abs Weighted hypers HB squat paused Bench press paused Block pull Triceps Biceps 6.uke Fredag Abs Weighted hypers HB squat Bench press narrow grip Deficit deadlift BTNOHP Rows
Reps 5 4 KG 25.0 27.5 Reps 6 5 SxR 3x10-8 SxR 1x10 1x8
4 30.0 4
4 32.5 3
Notater: -1 85.0 2 suit
4 32.5 3
1x6
Notater: SxR SxR KG Reps KG Reps KG Reps SxR SxR
3x20 3x8-10 32.5 37.5 5 4 55.0 62.5 6 5 55.0 62.5 5 5 3x10-8 3x10-8
42.5 4 67.5 4 67.5 3
45.0 3 72.5 4 72.5 3
47.5 3 77.5 3 77.5 3
50.0 2 77.5 3 77.5 3
50.0 wide 2 stance 80.0 80.0 2 2
Notater: SxR 3x25 SxR 3x12-15 KG 35.0 42.5 Reps 4 4 KG 45.0 52.5 Reps 7 5 KG 42.5 50.0 Reps 6 5 KG 25.0 25.0 Reps 5 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
45.0 4 57.5 5 55.0 4 27.5 4
47.5 4 57.5 5 55.0 3 30.0 3
47.5 4 60.0 4 55.0 3 30.0 3
47.5 4 60.0 4 60.0 2
60.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 7.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 65.0 Paused bench medium grip Deficit SLDL BTNOHP Rows Leg curl 7.uke Onsdag Exercises Abs Weighted hypers Bench press paused Deadlift Suit Triceps Biceps
7.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip OHP Rows
Reps 5 KG 47.5 Reps 4 KG 25.0 Reps 5 KG 25.0 Reps 6 SxR 3x8-6 SxR 1x10
5 55.0 4 27.5 4 27.5 5
3 65.0 4 30.0 4 30.0 4
1x8
1x6
3 65.0 4 32.5 4 32.5 3
2
2
Notater:
2
32.5 4 32.5 3
Notater: SxR SxR KG Reps KG Reps SxR SxR
3x20 3x8-10 55.0 62.5 4 4 55.0 62.5 5 4 3x8-6 3x8-6
72.5 4 67.5 4
77.5 2 72.5 3
80.0 2 77.5 3 suit
shirt 80.0 2 80.0 2 suit
shirt 82.5 2 85.0 2 suit
shirt 82.5 2 85.0 2 suit
62.5 6
Notater: SxR 3x25 SxR 3x10-12 KG 35.0 42.5 Reps 6 5 KG 45.0 52.5 Reps 4 4 KG 25.0 27.5 Reps 5 4 SxR 3x6
Weighted push-ups SxR or weighted dips
3x6
42.5 5 60.0 3 32.5 4
45.0 4 65.0 3 35.0 3
47.5 3 67.5 2 35.0 2
50.0 3
35.0 2
55.0 2
55.0 2
57.5 wide 2 stance
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 8.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x8-10 -1 suit suit suit Comp squat KG 42.5 50.0 55.0 57.5 62.5 65.0 80.0 82.5 85.0 Suit&Wraps Reps 4 3 3 2 2 2 2 1 2 Paused bench KG 47.5 55.0 65.0 65.0 67.5 67.5 medium grip Reps 5 5 4 4 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 35.0 35.0 OHP Rows Leg curl 8.uke Onsdag Abs Weighted hypers HB squat Bench press paused Deficit deadlift Triceps Biceps 8.uke Fredag Abs Weighted hypers HB squat paused Bench press narrow grip Block pull BTNOHP Rows Weighted push-ups or weighted dips
Reps 5 KG 25.0 Reps 6 SxR 3x8-6 SxR 1x10
4 27.5 5
4 30.0 4
1x8
1x6
3 32.5 3
3 32.5 3
Notater: suit 87.5 2 -1
50.0 5
3
Notater: SxR 3x20 SxR 3x10-12 KG 35.0 35.0 Reps 6 6 KG 55.0 Reps 5 KG 42.5 Reps 6 SxR 3x8-6 SxR 3x8-6
62.5 5 50.0 5
42.5 5
42.5 5
47.5 3
47.5 3
70.0 4 52.5 5
75.0 3 55.0 4
80.0 2 60.0 3
82.5 2 62.5 2
shirt 82.5 2 62.5 2
shirt 85.0 2
shirt 85.0 2 -1
57.5 5
Notater: SxR 3x25 SxR 3x12-15 KG 32.5 37.5 Reps 5 5 KG 45.0 52.5 Reps 5 5 KG 55.0 62.5 Reps 5 5 KG 25.0 30.0 Reps 5 5 SxR 3x6 SxR 3x6
42.5 4 57.5 5 72.5 3 32.5 4
45.0 4 60.0 3 77.5 3 35.0 3
47.5 3 60.0 3 80.0 2 35.0 3
50.0 2 65.0 3 85.0 2
52.5 wide 2 stance
85.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 9.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 62.5 Paused bench medium grip Rows Biceps 9.uke Onsdag Exercises Abs Weighted hypers Deadlift Suit OHP Triceps Lårcurl 9.uke Fredag Exercises Abs Weighted hypers HB squat paused Bench press paused Deficit SLDL Rows Weighted push-ups or weighted dips
Reps 5 KG 47.5 Reps 6 SxR 3x8-6 SxR 3x8-6
5 55.0 5
4 60.0 4
3 65.0 3
3 67.5 3
2 72.5 2
2 72.5 2
65.0 3
Notater:
47.5 8
Notater: SxR 3x20 SxR 3x8-10 KG 55.0 62.5 Reps 4 3 KG 32.5 35.0 Reps 4 3 SxR 3x8-6 SxR 1x8 1x6
72.5 2 35.0 3
77.5 2 37.5 2
suit 80.0 1 37.5 2
suit 85.0 2 -1
suit 90.0 2
suit 90.0 2 -1
55.0 4
1x4
Notater: SxR 3x25 SxR 3x12-15 KG 32.5 35.0 Reps 6 5 KG Reps KG Reps SxR SxR
55.0 4 25.0 6 3x6 3x6
62.5 3 25.0 6
37.5 4
42.5 4
42.5 4
45.0 4
72.5 3 27.5 6
77.5 2 27.5 6
80.0 2 30.0 5
85.0 1 30.0 5
45.0 4 shirt 85.0 1
47.5 3 shirt 87.5 2
47.5 wide 3 stance shirt 87.5 62.5 2 4 -1
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 10.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x8-10 -1 suit suit suit Comp squat KG 42.5 50.0 55.0 60.0 62.5 67.5 80.0 85.0 90.0 Suit&Wraps Reps 4 3 2 2 2 1 1 1 2 Paused bench KG 47.5 55.0 60.0 65.0 67.5 67.5 -1 medium grip Reps 7 5 5 3 3 3 Deficit SLDL KG 25.0 27.5 32.5 35.0 35.0 35.0 Rows Leg curl 10.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Deadlift
Reps SxR SxR
Bench press narrow grip Block pull OHP Rows
4
4
1x6
1x4
3
2
suit 90.0 2 -1
50.0 4
2
Notater: SxR 3x20 SxR 3x10-12 KG
32.5
37.5
42.5
45.0
47.5
50.0
50.0
Reps KG Reps KG Reps SxR
4 55.0 5 55.0 4 3x6
4 62.5 5 62.5 4
3 67.5 4 62.5 4
3 72.5 4 67.5 3
3 72.5 4 67.5 3
2 77.5 3 72.5 2
2 stance 77.5 3 72.5 2
Weighted push-ups or weighted dips Biceps SxR 10.uke Fredag Exercises Abs Weighted hypers Comp squat
5 3x6 1x8
Notater:
wide
3x6
Notater: SxR 3x25 SxR 3x12-15 KG 42.5 50.0 Reps 5 5 KG 45.0 52.5 Reps 5 5 KG 42.5 50.0 Reps 4 4 KG 30.0 35.0 Reps 5 4 SxR 3x6
52.5 3 60.0 4 52.5 3 37.5 3
52.5 3 65.0 3 52.5 3 40.0 2 -1
55.0 3 67.5 2 55.0 3 40.0 2 -1
55.0 3 67.5 2 55.0 3
55.0 3
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 11.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10 -1 Comp squat KG 42.5 50.0 52.5 55.0 55.0 60.0 62.5 Bench press paused Deficit SLDL Rows
Reps KG Reps KG Reps SxR
4 55.0 4 25.0 5 2x6
11.uke Onsdag Exercises Abs Weighted hypers Bench press paused
SxR 3x20 SxR 3x8 KG 55.0 Reps 4
Deadlift Suit Triceps
KG Reps SxR
11.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Deficit SLDL OHP
4 62.5 4 27.5 5
3 67.5 3 30.0 4
3 72.5 3 32.5 3
3 77.5 3
3
Notater:
2
Notater:
55.0 6 3x6
65.0 3
77.5 2
80.0 2
62.5 5
72.5 4
77.5 3 suit
85.0 1 -1 80.0 2 suit
shirt 82.5 1 -1 80.0 2 suit
shirt 87.5 1
shirt 90.0 2 -1
shirt 90.0 2 -1
62.5 4
Notater: SxR 3x25 SxR 3x6 KG 35.0 Reps 5 KG 45.0 Reps 4 KG 25.0 Reps 5 KG 30.0 Reps 4
40.0 5 52.5 4 27.5 5 35.0 3
42.5 5 52.5 4 30.0 4 35.0 3
45.0 4 60.0 3 32.5 3 35.0 2
45.0 4 60.0 3
35.0 2
47.5 4
50.0 3
55.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 12.uke Mandag Exercises Abs Comp squat Bench press Deadlift 12.uke Onsdag Exercises Abs Comp squat Bench press Deadlift
Notater: SxR 3x20 KG 42.5 Reps 3 KG 57.5 Reps 3 KG 37.5 Reps 3
45.0 2 62.5 2 42.5 2
45.0 2 62.5 2 42.5 2
50.0 2 67.5 2 45.0 2
Notater: SxR 3x20 KG 37.5 Reps 3 KG 55.0 Reps 3 KG 35.0 Reps 3
42.5 2 57.5 2 37.5 2
42.5 2 57.5 2 37.5 2
45.0 2 62.5 2 42.5 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF Exercise Competition 1. attempt 2. attempt 3. attempt Squat 92.5 97.5 100.0 Warm-up
30.0 1x5-7 70.0 1x1
Bench press
Bar 1x15-20 65.0 1x2 90.0
Warm-up
stang
32.5
1x15-20
1x5-7
70.0
75.0
1x1
1x1 shirt
Deadlift Warm-up
Total
92.5
40.0 1x5 77.5 1x1 s&w 97.5
50.0 1x4 82.5 1x1 s&w 100.0
60.0 1x3 87.5 1x1 s&w
42.5
52.5
62.5
1x5
1x4
1x3
80.0
85.0
1x1 shirt
1x1 shirt
97.5
100.0
40.0
50.0
60.0
70.0
75.0
1x4-5
1x4
1x3
1x2
1x1
82.5
87.5
1x1 suit
1x1 suit
275.0
292.5
300.0
Notater - Competition:
Mål KG
Knebøy 330.0
Styrkeløftkneb.utstyr Styrkeløftkneb.u/utstyr Knebøy nakke Knebøy m.stopp Benkpress m.flaske Benkpress Benkpress middels bredt Benkpress omvendt Frontpress Markløft Markløft på kloss Markløft fra kloss Stifflegmarkløft God mornings
Benkpress 200.0 KG 305.0 255.0 215.0 200.0 200.0 190.0 175.0 165.0 100.0 285.0 255.0 310.0 185.0 125.0
Markløft 310.0 % 92.5 77.5 65.0 60.0 100.0 95.0 87.5 82.5 50.0 92.5 82.5 100.0 60.0 40.0
Total 840.0
Poeng
Notes: "Uke" = Week "Mandag" = Monday "Onsdag" = Wednesday "Fredag" = Friday "Notater" = Notes
c",) Rows: any kind of row. Cable, BB, machine. Original text varies the rows, saying lat rows on Monday and lat row/cable row/machine on Friday. However, when the SxR gets to 3x6, cable rows are no longer suggested. OHP: Orig. text says Barbell OHP. BTNOHP = Behind the neck.
Intermediate Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF Goal Squat Bench Deadlift Total KG 100.0 100.0 100.0 300.0 * without shirt * 100.0 KG % Intensity range, see Guidance Competition squat (geared) 90.0 90.0 90 - 95 Competition squat (raw) 70.0 70.0 70 - 75 HB squat 60.0 60.0 60 - 65 Paused squat (narrow/wide stance) 55.0 55.0 55 - 60 Benchpress (geared) 90.0 90.0 90 - 95 Benchpress * without shirt 90.0 90.0 90 - 95 Benchpress medium wide grip * 80.0 80.0 80 - 85 Benchpress narrow grip * 75.0 75.0 75 - 80 OHP / BTNOHP * 40.0 40.0 40 - 50 Deadlift 90.0 90.0 90 - 95 Deficit deadlift 70.0 70.0 70 - 75 Block pull 90.0 90.0 90 - 100 Stiff-legged deadlift (SLDL) 40.0 40.0 40 - 50
Evaluation - The Program:
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 1.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 45.0 50.0 50.0 52.5 52.5 55.0 55.0 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 1.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Triceps Biceps 1.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 6 6 KG 47.5 55.0 Reps 6 5 KG 25.0 25.0 Reps 8 8 KG 25.0 25.0 Reps 6 5 SxR 3x12-10 SxR 1x12 1x10
5 55.0 5 27.5 6 25.0 5
5 55.0 5 27.5 6 27.5 4
4 60.0 3
4 60.0 3
3 60.0 3
Notater:
3
27.5 4
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 32.5 Reps 6 6 KG 55.0 62.5 Reps 6 5
KG 55.0 67.5 Reps 5 4 KG 55.0 62.5 Reps 5 5 SxR 3x12-10 SxR 3x12-10
37.5 5 67.5 4 57.5 6 67.5 4 62.5 5
37.5 5 67.5 4 57.5 6 67.5 4 62.5 5
42.5 3 67.5 4 57.5 6
42.5 3
42.5 wide 3 stance
superset
superset
Notater: SxR 3x25 SxR 3x8 - 10 KG 40.0 45.0 Reps 5 4
KG 45.0 Reps 6 KG 42.5 Reps 5 KG 22.5 Reps 6 SxR 3x10
Weighted push-ups SxR 3x10 or weighted dips
50.0 5 45.0 5 25.0 5
47.5 3 42.5 6 50.0 5 50.0 4 25.0 5
47.5 3 42.5 6 52.5 5 50.0 4 25.0 4
47.5 3 42.5 6 52.5 5 52.5 4 25.0 4
superset 52.5 5 52.5 4
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 2.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 45.0 50.0 52.5 55.0 57.5 57.5 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 2.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Tricep Biceps 2.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 6 5 KG 47.5 55.0 Reps 7 5 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 5 4 SxR 3x12-10 SxR 1x12 1x10
4 57.5 4 30.0 5 27.5 4
3 62.5 3 30.0 5 30.0 3
3 62.5 3
3 62.5 3
Notater:
3
30.0 3
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 5 4 KG 57.5 65.0 Reps 5 4
KG 55.0 62.5 Reps 4 4 KG 55.0 62.5 Reps 4 4 SxR 3x10 SxR 3x12-10
40.0 4 70.0 3 60.0 6 72.5 3 67.5 4
42.5 3 70.0 3 60.0 6 72.5 3 67.5 4
45.0 3 70.0 3 60.0 6 72.5 3 67.5 4
45.0 wide 3 stance
supersett
supersett
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 45.0 Reps 4 4
KG 45.0 Reps 5 KG 42.5 Reps 5 KG 25.0 Reps 5 SxR 3x10
Weighted push-ups SxR 3x12-10 or weighted dips
50.0 5 50.0 4 25.0 4
50.0 3 45.0 6 52.5 4 52.5 3 25.0 4
50.0 3 45.0 6 57.5 4 55.0 3 27.5 3
50.0 3 45.0 6 57.5 4 55.0 3 27.5 3
superset
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 3.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 50.0 52.5 52.5 55.0 55.0 60.0 60.0 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 3.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Block pull Deadlift Triceps Biceps 3.uke Fredag Exercises Abs Weighted hypers HB squat
Bench press narrow grip Deficit DL BTNOHP Rows
Reps 5 4 KG 47.5 55.0 Reps 6 5 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 5 4 SxR 3x10-12 SxR 1x12 1x10
4 60.0 4 30.0 5 30.0 3
3 60.0 4 30.0 5 32.5 3
3 65.0 3
3 65.0 3
3
Notater:
3
32.5 3
1x8
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 6 5 KG 55.0 62.5 Reps 5 4
KG 55.0 62.5 Reps 3 3 KG 55.0 62.5 Reps 4 4 SxR 3x10-12 SxR 3x10-12
42.5 4 67.5 3
72.5 2 67.5 3
45.0 3 72.5 3 62.5 5 77.5 3 72.5 3
45.0 3 72.5 3 62.5 5 77.5 3 72.5 3
45.0 wide 3 stance 72.5 3 62.5 superset 5 77.5 3 72.5 superset 3
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 40.0 Reps 4 3
KG 45.0 Reps 6 KG 42.5 Reps 6 KG 25.0 Reps 5 SxR 3x10
Weighted push-ups SxR 3x10 or weighted dips
50.0 6 50.0 5 27.5 4
47.5 2
52.5 5 55.0 4 27.5 4
50.0 3 47.5 6 57.5 4 55.0 3 30.0 3
50.0 3 47.5 6 57.5 4 55.0 3 30.0 3
50.0 3 47.5 6
superset
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 4.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 -1 suit suit suit Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 75.0 77.5 80.0 Suit&Wraps Reps 4 3 3 3 2 1 2 2 2 Paused bench KG 47.5 55.0 60.0 65.0 67.5 67.5 medium grip Reps 4 4 4 3 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 32.5 Rows Leg curl 4.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Deadlift OHP Triceps Biceps 4.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Block pull BTNOHP Rows
Reps 5 4 SxR 3x10-8 SxR 1x12 1x10
3
3
Notater: suit 80.0 2
3
1x8
Notater: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR SxR
3x20 3x12-15 32.5 37.5 4 4 55.0 62.5 6 5 55.0 62.5 6 4 25.0 27.5 6 5 3x10-8 3x10-8
42.5 3 67.5 4 67.5 3 27.5 5
45.0 3 72.5 3 72.5 3 30.0 4
47.5 3 72.5 3 77.5 3 30.0 4
47.5 wide 3 stance 77.5 77.5 3 3 77.5 3
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 Reps 6 KG 45.0 Reps 4 KG 55.0 Reps 5 KG 25.0 Reps 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
42.5 5 52.5 4 62.5 5 27.5 4
45.0 4 57.5 4 67.5 3 30.0 3
47.5 3 60.0 3 67.5 3 32.5 3
47.5 3 60.0 3 67.5 3 32.5 3
47.5 3 60.0 3
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 5.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 Comp squat KG 42.5 50.0 55.0 60.0 62.5 62.5 Paused bench medium grip Deficit SLDL OHP Rows Leg curl 5.uke Onsdag Exercises Abs Weighted hypers HB squat paused Paused bench Deadlift Suit Triceps Biceps 5.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Block pull BTNOHP Rows
Reps 6 5 KG 47.5 55.0 Reps 5 4 KG 25.0 27.5 Reps 5 5 KG 25.0 27.5 Reps 6 5 SxR 3x10 - 8 SxR 1x10 1x8
3 65.0 3 30.0 4 27.5 5
3 65.0 3 30.0 4 30.0 4
2 65.0 3
Notater:
2
30.0 4
1x6
Notater: SxR 3x20 SxR 3x10-12 KG 32.5 37.5 Reps 4 4 KG 55.0 62.5 Reps 5 4 KG 55.0 62.5 Reps 5 4 SxR 3x10-8 SxR 3x10-8
42.5 4
45.0 3
72.5 4 67.5 3
77.5 3 72.5 3
45.0 wide 3 stance shirt 80.0 80.0 2 2 77.5 80.0 3 2 suit suit
shirt 80.0 2 80.0 2 suit
shirt 80.0 2
Notater: SxR 3x25 SxR 3x8-10 KG 35.0 Reps 5 KG 45.0 Reps 5 KG 55.0 Reps 5 KG 25.0 Reps 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
42.5 4 52.5 4 60.0 4 30.0 5
45.0 3 57.5 4 67.5 3 32.5 4
47.5 3 60.0 3 75.0 2 35.0 3
50.0 3 65.0 2 80.0 2 35.0 3
50.0 3
80.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 6.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 -1 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 77.5 80.0 82.5 Suit&Wraps Reps 5 4 3 3 2 2 2 2 2 Paused bench KG 47.5 55.0 65.0 65.0 67.5 67.5 suit suit suit medium grip Reps 5 4 4 4 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 32.5 OHP Rows Leg curl 6.uke Onsdag Abs Weighted hypers HB squat paused Bench press paused Block pull Triceps Biceps 6.uke Fredag Abs Weighted hypers HB squat Bench press narrow grip Deficit deadlift BTNOHP Rows
Reps 5 4 KG 25.0 27.5 Reps 6 5 SxR 3x10-8 SxR 1x10 1x8
4 30.0 4
4 32.5 3
Notater: -1 85.0 2 suit
4 32.5 3
1x6
Notater: SxR SxR KG Reps KG Reps KG Reps SxR SxR
3x20 3x8-10 32.5 37.5 5 4 55.0 62.5 6 5 55.0 62.5 5 5 3x10-8 3x10-8
42.5 4 67.5 4 67.5 3
45.0 3 72.5 4 72.5 3
47.5 3 77.5 3 77.5 3
50.0 2 77.5 3 77.5 3
50.0 wide 2 stance 80.0 80.0 2 2
Notater: SxR 3x25 SxR 3x12-15 KG 35.0 42.5 Reps 4 4 KG 45.0 52.5 Reps 7 5 KG 42.5 50.0 Reps 6 5 KG 25.0 25.0 Reps 5 5 SxR 3x8
Weighted push-ups SxR or weighted dips
3x8
45.0 4 57.5 5 55.0 4 27.5 4
47.5 4 57.5 5 55.0 3 30.0 3
47.5 4 60.0 4 55.0 3 30.0 3
47.5 4 60.0 4 60.0 2
60.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 7.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x12-15 -1 -1 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 65.0 Paused bench medium grip Deficit SLDL BTNOHP Rows Leg curl 7.uke Onsdag Exercises Abs Weighted hypers Bench press paused Deadlift Suit Triceps Biceps
7.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip OHP Rows
Reps 5 KG 47.5 Reps 4 KG 25.0 Reps 5 KG 25.0 Reps 6 SxR 3x8-6 SxR 1x10
5 55.0 4 27.5 4 27.5 5
3 65.0 4 30.0 4 30.0 4
1x8
1x6
3 65.0 4 32.5 4 32.5 3
2
2
Notater:
2
32.5 4 32.5 3
Notater: SxR SxR KG Reps KG Reps SxR SxR
3x20 3x8-10 55.0 62.5 4 4 55.0 62.5 5 4 3x8-6 3x8-6
72.5 4 67.5 4
77.5 2 72.5 3
80.0 2 77.5 3 suit
shirt 80.0 2 80.0 2 suit
shirt 82.5 2 85.0 2 suit
shirt 82.5 2 85.0 2 suit
62.5 6
Notater: SxR 3x25 SxR 3x10-12 KG 35.0 42.5 Reps 6 5 KG 45.0 52.5 Reps 4 4 KG 25.0 27.5 Reps 5 4 SxR 3x6
Weighted push-ups SxR or weighted dips
3x6
42.5 5 60.0 3 32.5 4
45.0 4 65.0 3 35.0 3
47.5 3 67.5 2 35.0 2
50.0 3
35.0 2
55.0 2
55.0 2
57.5 wide 2 stance
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 8.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x8-10 -1 suit suit suit Comp squat KG 42.5 50.0 55.0 57.5 62.5 65.0 80.0 82.5 85.0 Suit&Wraps Reps 4 3 3 2 2 2 2 1 2 Paused bench KG 47.5 55.0 65.0 65.0 67.5 67.5 medium grip Reps 5 5 4 4 3 3 Deficit SLDL KG 25.0 27.5 30.0 32.5 35.0 35.0 OHP Rows Leg curl 8.uke Onsdag Abs Weighted hypers HB squat Bench press paused Deficit deadlift Triceps Biceps 8.uke Fredag Abs Weighted hypers HB squat paused Bench press narrow grip Block pull BTNOHP Rows Weighted push-ups or weighted dips
Reps 5 KG 25.0 Reps 6 SxR 3x8-6 SxR 1x10
4 27.5 5
4 30.0 4
1x8
1x6
3 32.5 3
3 32.5 3
Notater: suit 87.5 2 -1
50.0 5
3
Notater: SxR 3x20 SxR 3x10-12 KG 35.0 35.0 Reps 6 6 KG 55.0 Reps 5 KG 42.5 Reps 6 SxR 3x8-6 SxR 3x8-6
62.5 5 50.0 5
42.5 5
42.5 5
47.5 3
47.5 3
70.0 4 52.5 5
75.0 3 55.0 4
80.0 2 60.0 3
82.5 2 62.5 2
shirt 82.5 2 62.5 2
shirt 85.0 2
shirt 85.0 2 -1
57.5 5
Notater: SxR 3x25 SxR 3x12-15 KG 32.5 37.5 Reps 5 5 KG 45.0 52.5 Reps 5 5 KG 55.0 62.5 Reps 5 5 KG 25.0 30.0 Reps 5 5 SxR 3x6 SxR 3x6
42.5 4 57.5 5 72.5 3 32.5 4
45.0 4 60.0 3 77.5 3 35.0 3
47.5 3 60.0 3 80.0 2 35.0 3
50.0 2 65.0 3 85.0 2
52.5 wide 2 stance
85.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 9.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10-12 Comp squat KG 42.5 50.0 52.5 55.0 60.0 62.5 62.5 Paused bench medium grip Rows Biceps 9.uke Onsdag Exercises Abs Weighted hypers Deadlift Suit OHP Triceps Lårcurl 9.uke Fredag Exercises Abs Weighted hypers HB squat paused Bench press paused Deficit SLDL Rows Weighted push-ups or weighted dips
Reps 5 KG 47.5 Reps 6 SxR 3x8-6 SxR 3x8-6
5 55.0 5
4 60.0 4
3 65.0 3
3 67.5 3
2 72.5 2
2 72.5 2
65.0 3
Notater:
47.5 8
Notater: SxR 3x20 SxR 3x8-10 KG 55.0 62.5 Reps 4 3 KG 32.5 35.0 Reps 4 3 SxR 3x8-6 SxR 1x8 1x6
72.5 2 35.0 3
77.5 2 37.5 2
suit 80.0 1 37.5 2
suit 85.0 2 -1
suit 90.0 2
suit 90.0 2 -1
55.0 4
1x4
Notater: SxR 3x25 SxR 3x12-15 KG 32.5 35.0 Reps 6 5 KG Reps KG Reps SxR SxR
55.0 4 25.0 6 3x6 3x6
62.5 3 25.0 6
37.5 4
42.5 4
42.5 4
45.0 4
72.5 3 27.5 6
77.5 2 27.5 6
80.0 2 30.0 5
85.0 1 30.0 5
45.0 4 shirt 85.0 1
47.5 3 shirt 87.5 2
47.5 wide 3 stance shirt 87.5 62.5 2 4 -1
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 10.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x8-10 -1 suit suit suit Comp squat KG 42.5 50.0 55.0 60.0 62.5 67.5 80.0 85.0 90.0 Suit&Wraps Reps 4 3 2 2 2 1 1 1 2 Paused bench KG 47.5 55.0 60.0 65.0 67.5 67.5 -1 medium grip Reps 7 5 5 3 3 3 Deficit SLDL KG 25.0 27.5 32.5 35.0 35.0 35.0 Rows Leg curl 10.uke Onsdag Exercises Abs Weighted hypers HB squat paused Bench press paused Deadlift
Reps SxR SxR
Bench press narrow grip Block pull OHP Rows
4
4
1x6
1x4
3
2
suit 90.0 2 -1
50.0 4
2
Notater: SxR 3x20 SxR 3x10-12 KG
32.5
37.5
42.5
45.0
47.5
50.0
50.0
Reps KG Reps KG Reps SxR
4 55.0 5 55.0 4 3x6
4 62.5 5 62.5 4
3 67.5 4 62.5 4
3 72.5 4 67.5 3
3 72.5 4 67.5 3
2 77.5 3 72.5 2
2 stance 77.5 3 72.5 2
Weighted push-ups or weighted dips Biceps SxR 10.uke Fredag Exercises Abs Weighted hypers Comp squat
5 3x6 1x8
Notater:
wide
3x6
Notater: SxR 3x25 SxR 3x12-15 KG 42.5 50.0 Reps 5 5 KG 45.0 52.5 Reps 5 5 KG 42.5 50.0 Reps 4 4 KG 30.0 35.0 Reps 5 4 SxR 3x6
52.5 3 60.0 4 52.5 3 37.5 3
52.5 3 65.0 3 52.5 3 40.0 2 -1
55.0 3 67.5 2 55.0 3 40.0 2 -1
55.0 3 67.5 2 55.0 3
55.0 3
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 11.uke Mandag Exercises Abs SxR 3x30 Weighted hypers SxR 3x10 -1 Comp squat KG 42.5 50.0 52.5 55.0 55.0 60.0 62.5 Bench press paused Deficit SLDL Rows
Reps KG Reps KG Reps SxR
4 55.0 4 25.0 5 2x6
11.uke Onsdag Exercises Abs Weighted hypers Bench press paused
SxR 3x20 SxR 3x8 KG 55.0 Reps 4
Deadlift Suit Triceps
KG Reps SxR
11.uke Fredag Exercises Abs Weighted hypers HB squat Bench press narrow grip Deficit SLDL OHP
4 62.5 4 27.5 5
3 67.5 3 30.0 4
3 72.5 3 32.5 3
3 77.5 3
3
Notater:
2
Notater:
55.0 6 3x6
65.0 3
77.5 2
80.0 2
62.5 5
72.5 4
77.5 3 suit
85.0 1 -1 80.0 2 suit
shirt 82.5 1 -1 80.0 2 suit
shirt 87.5 1
shirt 90.0 2 -1
shirt 90.0 2 -1
62.5 4
Notater: SxR 3x25 SxR 3x6 KG 35.0 Reps 5 KG 45.0 Reps 4 KG 25.0 Reps 5 KG 30.0 Reps 4
40.0 5 52.5 4 27.5 5 35.0 3
42.5 5 52.5 4 30.0 4 35.0 3
45.0 4 60.0 3 32.5 3 35.0 2
45.0 4 60.0 3
35.0 2
47.5 4
50.0 3
55.0 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF 12.uke Mandag Exercises Abs Comp squat Bench press Deadlift 12.uke Onsdag Exercises Abs Comp squat Bench press Deadlift
Notater: SxR 3x20 KG 42.5 Reps 3 KG 57.5 Reps 3 KG 37.5 Reps 3
45.0 2 62.5 2 42.5 2
45.0 2 62.5 2 42.5 2
50.0 2 67.5 2 45.0 2
Notater: SxR 3x20 KG 37.5 Reps 3 KG 55.0 Reps 3 KG 35.0 Reps 3
42.5 2 57.5 2 37.5 2
42.5 2 57.5 2 37.5 2
45.0 2 62.5 2 42.5 2
NORGES STYRKELØFTFORBUND Intermediate routine - 3 times per week Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF Exercise Competition 1. attempt 2. attempt 3. attempt Squat 92.5 97.5 100.0 Warm-up
30.0 1x5-7 70.0 1x1
Bench press
Bar 1x15-20 65.0 1x2 90.0
Warm-up
stang
32.5
1x15-20
1x5-7
70.0
75.0
1x1
1x1 shirt
Deadlift Warm-up
Total
92.5
40.0 1x5 77.5 1x1 s&w 97.5
50.0 1x4 82.5 1x1 s&w 100.0
60.0 1x3 87.5 1x1 s&w
42.5
52.5
62.5
1x5
1x4
1x3
80.0
85.0
1x1 shirt
1x1 shirt
97.5
100.0
40.0
50.0
60.0
70.0
75.0
1x4-5
1x4
1x3
1x2
1x1
82.5
87.5
1x1 suit
1x1 suit
275.0
292.5
300.0
Notater - Competition:
Mål KG
Knebøy 330.0
Styrkeløftkneb.utstyr Styrkeløftkneb.u/utstyr Knebøy nakke Knebøy m.stopp Benkpress m.flaske Benkpress Benkpress middels bredt Benkpress omvendt Frontpress Markløft Markløft på kloss Markløft fra kloss Stifflegmarkløft God mornings
Benkpress 200.0 KG 305.0 255.0 215.0 200.0 200.0 190.0 175.0 165.0 100.0 285.0 255.0 310.0 185.0 125.0
Markløft 310.0 % 92.5 77.5 65.0 60.0 100.0 95.0 87.5 82.5 50.0 92.5 82.5 100.0 60.0 40.0
Total 840.0
Poeng
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