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SQUAT
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set
315
5
312
warm up first
week 1
1 st set
6 reps
156
234
3rd set
to failure
312
7
317
0
0
0
0
0
1
1
317
0
0
317
BENCH
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set
315
5
312
warm up first
week 1
1 st set
6 reps
156
234
3rd set
to failure
312
8
324
0
0
0
0
0
0
0
1
1
324
324
DEADLIFT
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set
315
5
312
warm up first
week 1
1 st set
6 reps
156
234
3rd set
to failure
312
5
317
0
0
0
0
0
1
1
317
0
0
317
354
354
354
SQUAT
BENCH
315
315
269
269
warm up first
135
week 1
1 st set
10 REPS
135
202
202
269
3rd set
to failure
269
set 4 to failure
9
281
0
0
0
0
0
0
0
0
0
DEADLIFT
Enter a weight you have recently
lifted
Enter the number of repetitions of
the weight
Theoretical 6 rep Max or Enter
the previous week's 4 th set
315
354
354
354
269
warm up first
week 1
1 st set
10 REPS
135
202
3rd set
to failure
269
9
281
0
0
0
0
0
1
1
281
0
0
0
0
0
1
1
281
281
281
SQUAT
315
237
warm up first
week 1
1 st set
12 reps
119
178
3rd set
to failure
237
13
249
0
0
0
0
0
0
0
1
1
249
249
BENCH
315
237
warm up first
warm up first
week 1
1 st set
12 reps
119
week 1
1 st set
12 reps
178
3rd set
to failure
237
3rd set
to failure
13
249
0
0
0
0
0
0
0
1
1
249
249
DEADLIFT
315
354
354
237
354
119
178
237
13
249
0
0
0
0
0
0
0
1
1
249
249