OczyPL 5SB

The Powerlifting Program, Squat Bench Focus, 2 heavy 2 Medium 1 Deadlift/Bench/Squat Tech day

Week 1 2 3 4        : 100 105 110 105
Week 5 6 7 8        : 105 110 115 110
Week 9 10 11 12 : 110 115 120 115

+5 = 1 Standard Deviation

Squat                  : SD 10 kgs
Bench                 : SD 05 kgs
Deadlift              : SD 10 kgs
Overhead Press: SD 03 reps/2.5 kgs

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Extension

Seated Hamstring Curl

Decline Crunch (Weighted)

Seated Calf Raise

Medium Leg Day

Overhead Press (Barbell)

Bench Press (Barbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Overhead Press day

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Bench Day

Squat (Barbell)

Stiff Leg Deadlift

Cable Crunch

Squat Day

Bench Day RW

Squat Day RW

Deadlift (Barbell)

Deadlift Day RW

Overhead Press day RW

Halting Deadlift

Squat Deadlift FB

0 reviews for OczyPL 5SB