7/25/2019 Cycle 1 Training

1/10

20 Week Prilipin CycleHypertrophy 1

Cycle 1 Start Date: Monday, January 04, 2016

Week

Exercise Options HIGH Day1rm 95.0% Lift

Comp Suat 2!5 22!.25 Comp Suat

H"#$ ar Suat 210 199.5 Comp Suat

&au'e "n Ho(e 205 194.)5 SS o* Suat

&au'e +o-e 190 10.5 Manta Suat

SS o* Suat 10 1)1

Manta Suat 1)0 161.5 /e# &re''

SS Suat 10 1)1 /e# *ten'"onront Suat 1!0 12!.5

Comp en$ 145 1!).)5 MD DayS("n#'$ot 150 142.5 Lift

+*(e en$ 1!0 12!.5 H"#$ ar Suat

Spoto &re'' 1!0 12!.5 SS o* Suat

3"de en$ 125 11.)5 ront Suat

arro en$ 1!5 12.25

oota(( en$ 100 95

1 oard &re'' 150 142.5 /e# &re''

2 oard &re'' 155 14).25 /e# *ten'"on

Comp Dead("t 2)0 256.5

+*(e Dead("t 200 190

De7"t Dead("t 2!0 21.5 HIGH Day!8 (o &u(( 20 266 Lift

68 (o &u(( !00 25 Comp Suat

Goodmorn"n# 100 95 &au'e "n Ho(e

D/ 200 190 ront SuatSS Suat

/e# &re''

/e# *ten'"on

/;3 DayLift

SS o* Suatront Suat

7/25/2019 Cycle 1 Training

2/10

/e# &re''

/e# *ten'"on

7/25/2019 Cycle 1 Training

3/10

SquatMonday, January 04, 2016

Set Rep !" #otes

1 10 )5.0% 16).4

4 9 60.0% 1!4.0

4 55.0% 94.1

10 5 60.0% 96.9

! 10

! 10$otal Pril

Monday, January 11, 2016

Set Rep !"

! 60.0% 119.)

! 60.0% 102.6

10 5 60.0% )4.1

! 10

! 10

$otal Pril

Monday, January 1, 2016

Set Rep !"

1 ).0% 1)4.1

4 ) )0.0% 1!6.!

4 65.0% 0.!10 5 60.0% 102.6

! 10

! 10

$otal Pril

Monday, January 25, 2016

Set Rep !"

10 5 60.0% 102.6! ! )0.0% 6.5

7/25/2019 Cycle 1 Training

4/10

! 10

! 10

$otal Pril

7/25/2019 Cycle 1 Training

5/10

%enchDay 3edne'day, January 06, 2016Lift Set Rep !"

Comp en$ 1 10 )5.0% 10!.!

Comp en$ 4 9 60.0% 2.)

1 oard &re'' 4 55.0% ).4

oota(( en$ 10 5 60.0% 5).0

o ! 10

7/25/2019 Cycle 1 Training

6/10

o ! 10

7/25/2019 Cycle 1 Training

7/10

&ea'liftDay Saturday, Jan

#otes Lift Set Rep

Comp Dead("t 1 10

Comp Dead("t 4 9

68 (o &u(( 4

D/ 10 5

a a"'e ! 10

Ham'tr"n# Cur( ! 10$otal P

Day Saturday, JanLift Set Rep

+*(e Dead("t !

!8 (o &u(( !

Comp Dead("t 10 5

a a"'e ! 10

Ham'tr"n# Cur( ! 10

$otal P

Day Saturday, JanLift Set Rep

Comp Dead("t 1

Comp Dead("t 4 )

De7"t Dead("t 4 !8 (o &u(( 10 5

a a"'e ! 10

Ham'tr"n# Cur( ! 10

$otal P

Day Saturday, JanLift Set Rep

!8 (o &u(( 10 568 (o &u(( ! !

7/25/2019 Cycle 1 Training

8/10

a a"'e ! 10

Ham'tr"n# Cur( ! 10

$otal P

7/25/2019 Cycle 1 Training

9/10

uary 09, 2016 #otes

!"

)5.0% 192.4

60.0% 15!.9

55.0% 156.

60.0% 114.0

il

uary 16, 2016

!"

60.0% 114.0

60.0% 159.6

60.0% 15!.9

il

uary 2!, 2016

!"

).0% 200.1

)0.0% 1)9.6

65.0% 142.060.0% 159.6

il

uary !0, 2016

!"

60.0% 159.6)0.0% 199.5

7/25/2019 Cycle 1 Training

10/10

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