25

Hyp Tro Spe Tra

Embed Size (px)

Citation preview

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 1/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 2/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 3/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 4/31

HYPERTROPHY-SPECIFIC TRAINING SPREADSHEET V3.0

Introduction

HST is worth considering if any or all the following goals and attributes apply to you:

[1] You would like to maximise the rate of muscle growth given your genetic potential.

[2] You want to reduce the chances of developing injuries caused by continually training at the boundaries of your physiol[3] It does not concern you that, for the majority of your training sessions, you will be using less than your rep max figures.

[5] You want to minimise the possibility of developing overtraining symptoms.

Before using this spreadsheet please read the complete in-depth description of HST here:

It is also recommended that you read the FAQ section of the forums at www.hypertrophy-specific.com to familiarise yours

Hypertrophy-Specific Training (HST) is a method of weight training devised by Bryan Haycock and first released into the pcorrectly and combined with an appropriate nutrition regime HST has the potential to maximise an individuals' muscle gropotential. HST is founded upon the application of principles universal to mammalian muscle, connective and neuro-muscuresistance training systems until recently have been found by a fortuitous hit-and-miss methodology, rather like randomlyhundred times and just by chance finding the exit. This was a necessity as the underlying mechanisms of muscle tissue hcompletely hidden.

Now thanks to the findings of researchers specialising in the fields of exercise physiology, cellular biology and biochemistrthese formerly hidden mechanisms. HST applies these discoveries to the goal of maximising muscle hypertrophy. For tho

of resistance training, working close to maximum weight for a given number of reps and training to failure then HST will rethe 8 weeks of an entire macrocycle you will only lift at rep max figures four times and, unless you want to find your new r train to failure.

The only way you can be certain if HST is a viable method is to try it yourself by performing one macrocycle taking 6 or 8whether HST is a genuinely innovative strategy to weight training or not, depending on your own progress. Just try it andbe able to make your own judgement based on direct personal experience. If possible please tell others what your results

[4] You would like to have the option of keeping training sessions relatively short. For the majority of a macrocycle HST tygiven exercise. Longer sessions are possible by increasing the number of exercises.

[6] You would like the integrity and strength of tendon, ligament and muscular connective tissue to develop at a rate that imuscular strength.

The most complex aspect of HST is setting up a cycle properly. This spreadsheet allows every variable of a HST macrocyYou can choose the number of weeky training sessions (3 or 4), the exercises used (up to 18), if an exercise should be altreps and sets for each individual week, the percentage weight increments for every exercise for each week, the warm-upeach week, the value to round warm-up weights to, the start date, and if the spreadsheet should run using pound or kilogr 

calculates the combination of weight disks to add to each end of the barbell/dumbbell to obtain the workset weight basedhave available to you. If you have personal rep max figures obtained with two different weights for a specific exercise themax weight for the reps you will be using within a mesocycle using predictive formulae.

http://www.hypertrophy-specific.com/hst_index.html

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 5/31

DONATIONS

COPYRIGHT AND DISTRIBUTION STATEMENT

DISCLAIMER

Before starting a cycle you should create an exercise sequence by drawing upon training exercises you are familiar and cbe basic compound exercises with possibly a few accessory isolation exercises included. The entire exercise set should bbody workout. Exercises may be alternated between sessions to improve coverage and the spreadsheet allows for this. Afound in the description provided by following the above hyperlink. The spreadsheet currently uses this template, though yaccording to your own preferences. For each exercise find either the rep max figures for the sets in each mesocycle or finlighter and heavier weight and allow the spreadsheet to calculate the weights you should use for the fixed mesocycle reps

the EXERCISES worksheet.

To begin the macrocycle enter the start date in the CYCLE 1 worksheet. The CYCLE 1-4 worksheets allow you to configuweek and exercise and the EXERCISE worksheet permits different reps and sets to be configured for each week. The bamesocycle with identical reps each fortnight starting at 15, then 10 and finally 5 reps and a 5% weight increment across thweight increments can also be altered so as to minimise zig-zagging, however zig-zagging is belived by some to be an immacrocycle it may be best to leave all weight increments at 5%. The spreadsheet is currently configured to run the basic

There are 12 exercises currently entered, some of which are alternated so each session contains 9 exercises in total. The3 though this may be changed to 4 if necessary. Every one of the HST variables and values may be altered if required. Allsession in a mesocycle will be displayed in the CYCLE 1 to 4 worksheets.

If you find this spreadsheet useful in helping you achieve your training goals please consider giving a donation to the authThis helps make the time spent creating, maintaining and improving the spreadsheet worthwhile. To do this go to the follo

https://www.paypal-marketing.co.uk/sendmoney/index.htm

then click on the 'Send Money' button. In the 'From' box use the e-mail address you have associated with your own PayPathe 'To' box is [email protected]. Send as a Gift for Services in the description areas. If you do dosuggestions you make for improvements, changes or enhanced functionality to the spreadsheet if sent to the e-mail addre

HST and Hypertrophy-Specific Training are the copyright © and trademarked ™ property of Bryan Haycock. All rights rese

Permission is granted to reproduce this spreadsheet for personal and educational use only. Commercial copying or lendinused free of charge. Selling without prior consent of the author is prohibited. Obtain permission before redistributing. In all

 Always consult a medical professional before starting a course of weight training. By using this spreadsheet you agree theor misuse of information contained therein. Although the spreadsheet has been designed to provide accurate information,contained here is provided as is, with no warranties and may not be complete or correct.

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 6/31

 Avoid weight training regularly to failure as this can result in overtraining.

When performed correctly and within manageable weights the majority of weight training exercises are perfectly safe. Solikelihood of inducing injuries irrespective of the form used. The worst culprits are upright rows and wide grip lat-pulldownsavoiding include good mornings, behind the neck press, squatting with raised heels, leg extensions, hamstring curls, bent-instead), weighted sit-ups, and almost anything involving a Smith Machine. If you are bench pressing then using an inclineworsen shoulder injuries.

Train your kinethestic sense in how to perform all exercises you intend to use thoroughly with low weights before progressprofessional tuition in exercise form if possible.

Supplementing HST with appropriate nutrition, speed training, co-ordination training, stretching exercises, endurance trainyou attain enhanced overall physical development.

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 7/31

TABLE 1 - EXERCISES Use kilogram

EXERCISE Push/Pull

Squat Legs Push

Leg Press Legs Push Warmup weights to be

Leg Curl Legs Pull

BB Incline Bench Press Chest/Arms Push Do you want to have 3 t

Dips Chest/Arms Push

Chin-ups Back/Arms Pull

BB Prone Row Back/Arms Pull Week Wee

Seated Rear Lateral Raise Back/Shoulders Pull Workset Reps 1

Upright Shrug Shoulders/Back Pull Workset Sets 2

BB Curl  Arms Pull

BB Lying Triceps extension  Arms Push RepsCalf Raise Legs Push Percentage weight

Reps

Percentage weight

Reps

Percentage weight

Wee

Squat Two personal Rep Max tests for Squat Weight (Estimated) 58

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps100 10 150 4 Wee

Leg Press Two personal Rep Max tests for Leg Press Weight (Estimated) 6

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

90 10 110 6 Wee

Leg Curl Two personal Rep Max tests for Leg Curl Weight (Estimated) 2

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

30 12 40 6 Wee

BB Incline Bench Press Two personal Rep Max tests for BB Incline Bench Press Weight (Estimated) 50

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

48 16 60 11 Wee

Dips Two personal Rep Max tests for Dips Weight (Estimated) 17

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

15 17 30 5 WeeChin-ups Two personal Rep Max tests for Chin-ups Weight (Estimated) 7

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

73 13 88 4 Wee

BB Prone Row Two personal Rep Max tests for BB Prone Row Weight (Estimated) 43

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

Enter each exercise you will be doing during the sessions in TABLE 1 - EXERCISES. Not all exercise cells need be filled. Also enter the type of WEEKLY REPS AND SETS and the warmup percentages. The weight to which warmup weights are rounded to can also be modified. The numbe

If you have Rep Max values for two weights and want to estimate the maximum weight for cycles based upon these figures then enter the weighweights for the actual repetitions used for the cycle then enter these in the Weight (Actual) rows of the lower table for each exercise instead. Thcycle worksheets. NOTE: Do not include the weight of the barbell or dumbbell bar when entering the rep max weights if you plan to use the side

The "Alternate on Even Sessions" box defines whether the exercise is done on the even numbered sessions. Set to 'Yes' if the exercise is only and leave blank if the exercise is to be done on every session. Exercises which are inactive during a particular session will appear as greyed-oA4.

Primary bodyarea worked

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 8/31

CYCLE 1

Week 1 Percentage Weight

Exercise 15 Rep Max increment incrementSquat 58.5 5.0% 3Leg Press 65 5.0% 3.5Leg Curl 25 5.0% 1.5BB Incline Bench Press 50.5 5.0% 3Dips 17.5 5.0% 1Chin-ups 70 5.0% 3.5BB Prone Row 43.5 5.0% 2.5

Seated Rear Lateral Raise 10 5.0% 0.5

Upright Shrug 77.5 5.0% 4

BB Curl 0 5.0% 0BB Lying Triceps extension 23.5 5.0% 1.5Calf Raise 68.5 5.0% 3.5  0 5.0% 0  0 5.0% 0

  0 5.0% 0  0 5.0% 0  0 5.0% 0  0 5.0% 0

WEEK 1

Monday

August 22, 2011

Workset Warmup 1 Warmup 2 Warmup 3

Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 43.5 20+1¼+½ 2 15 None 0 None 0 None 0

Leg Press 47.5 20+2½+1¼ 2 15 None 0 None 0 None 0

Leg Curl 17.5 5+2½+1¼ 2 15 None 0 None 0 None 0BB Incline Bench Press 35.5 10+5+1¼+½+½+½ 2 15 None 0 None 0 None 0

Dips 12.5 5+1¼ 2 15 None 0 None 0 None 0

Chin-ups 52.5 20+5+1¼ 2 15 None 0 None 0 None 0

BB Prone Row 31 10+5+½ 2 15 None 0 None 0 None 0

Seated Rear Lateral Raise 7.5 2½+1¼ 2 15 None 0 None 0 None 0

Upright Shrug 57.5 20+5+2½+1¼ 2 15 None 0 None 0 None 0

BB Curl 0 No weight 2 15 None 0 None 0 None 0

BB Lying Triceps extension 16 5+2½+½ 2 15 None 0 None 0 None 0

Calf Raise 51 20+5+½ 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

Wednesday

August 24, 2011

Workset Warmup 1 Warmup 2 Warmup 3

Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 46.5 20+1¼+½+½+½+½ 2 15 None 0 None 0 None 0

Leg Press 51 20+5+½ 2 15 None 0 None 0 None 0

Leg Curl 19 5+2½+½+½+½+½ 2 15 None 0 None 0 None 0

BB Incline Bench Press 38.5 10+5+2½+1¼+½ 2 15 None 0 None 0 None 0

Dips 13.5 5+1¼+½ 2 15 None 0 None 0 None 0

Chin-ups 56 20+5+2½+½ 2 15 None 0 None 0 None 0

BB Prone Row 33.5 10+5+1¼+½ 2 15 None 0 None 0 None 0

Seated Rear Lateral Raise 8 2½+½+½+½ 2 15 None 0 None 0 None 0

Upright Shrug 61.5 20+5+2½+1¼+½+½+½+½ 2 15 None 0 None 0 None 0

BB Curl 0 No weight 2 15 None 0 None 0 None 0

BB Lying Triceps extension 17.5 5+2½+1¼ 2 15 None 0 None 0 None 0

Calf Raise 54.5 20+5+1¼+½+½ 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0

This Worksheet shows the details o

mesocycle. You can change the pevalues in the tables to the left/right.same for weeks 1-2 the percentagetables should be the same for an exin the box below. Format should becan find your new rep max figures fon the final session. Prints to one s

Start date of entiremacrocycle

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 9/31

CYCLE 2 W

Week 3 Percentage WeightExercise 10 Rep Max increment incrementSquat 100 5.0% 5

Leg Press 90 5.0% 4.5Leg Curl 33.5 5.0% 2BB Incline Bench Press 62.5 5.0% 3.5Dips 24 5.0% 1.5Chin-ups 78 5.0% 4BB Prone Row 55.5 5.0% 3Seated Rear Lateral Raise 12.5 5.0% 1Upright Shrug 95.5 5.0% 5BB Curl 1.5 5.0% 0.5BB Lying Triceps extension 32 5.0% 2Calf Raise 82.5 5.0% 4.5  0 5.0% 0  0 5.0% 0  0 5.0% 0  0 5.0% 0

  0 5.0% 0  0 5.0% 0

WEEK 3

Monday

September 5, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps Ex

Squat 75 20+10+5+2½ 2 10 50 5 None 0 None 0 Sq

Leg Press 67.5 20+10+2½+1¼ 2 10 45 5 None 0 None 0 Le

Leg Curl 23.5 10+1¼+½ 2 10 15 5 None 0 None 0 Le

BB Incline Bench Press 45 20+2½ 2 10 30 5 None 0 None 0 BB

Dips 16.5 5+1¼+½+½+½+½ 2 10 10 5 None 0 None 0 DiChin-ups 58 20+5+2½+½+½+½ 2 10 40 5 None 0 None 0 Ch

BB Prone Row 40.5 10+5+2½+1¼+½+½+½ 2 10 25 5 None 0 None 0 BB

Seated Rear Lateral Raise 7.5 2½+1¼ 2 10 5 5 None 0 None 0 Se

Upright Shrug 70.5 20+10+2½+1¼+½+½+½ 2 10 45 5 None 0 None 0 Up

BB Curl 0 No weight 2 10 0 5 None 0 None 0 BB

BB Lying Triceps extension 22 10+½+½ 2 10 15 5 None 0 None 0 BB

Calf Raise 60 20+10 2 10 40 5 None 0 None 0 Ca

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

Wednesday

September 7, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps Ex

Squat 80 20+20 2 10 55 5 None 0 None 0 Sq

Leg Press 72 20+10+5+½+½ 2 10 50 5 None 0 None 0 Le

Leg Curl 25.5 10+1¼+½+½+½ 2 10 15 5 None 0 None 0 Le

BB Incline Bench Press 48.5 20+2½+1¼+½ 2 10 30 5 None 0 None 0 BB

Dips 18 5+2½+½+½+½ 2 10 10 5 None 0 None 0 Di

Chin-ups 62 20+10+½+½ 2 10 40 5 None 0 None 0 Ch

BB Prone Row 43.5 20+1¼+½ 2 10 30 5 None 0 None 0 BB

Seated Rear Lateral Raise 8.5 2½+1¼+½ 2 10 5 5 None 0 None 0 Se

Upright Shrug 75.5 20+10+5+1¼+½+½+½ 2 10 50 5 None 0 None 0 Up

BB Curl 0 No weight 2 10 0 5 None 0 None 0 BBBB Lying Triceps extension 24 10+½+½+½+½ 2 10 15 5 None 0 None 0 BB

Calf Raise 64.5 20+10+1¼+½+½ 2 10 45 5 None 0 None 0 Ca

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

0 No weight 2 10 0 5 None 0 None 0

This Worksheet displays the details of mesocycle. You can change the perce

values in the tables to the left and righthe same for weeks 3 and 4 the perceboth tables should be set the same. Acalculated for you. Zig-zagging of weigcycle can be minimised by modifying tincrement values appropriately. You cafind your new rep max figures for the nworksheet prints to one side of A4.

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 10/31

CYCLE 3

Week 5 Percentage WeightExercise 5 Rep Max increment incrementSquat 142 5.0% 7.5

Leg Press 115 5.0% 6Leg Curl 42 5.0% 2.5BB Incline Bench Press 74.5 5.0% 4Dips 30 5.0% 1.5Chin-ups 86.5 5.0% 4.5BB Prone Row 67.5 5.0% 3.5Seated Rear Lateral Raise 14.5 5.0% 1Upright Shrug 114 5.0% 6BB Curl 34 5.0% 2BB Lying Triceps extension 40 5.0% 2Calf Raise 96.5 5.0% 5  0 5.0% 0  0 5.0% 0  0 5.0% 0  0 5.0% 0

  0 5.0% 0  0 5.0% 0

WEEK 5

Monday

September 19, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps E

Squat 104.5 20+20+10+1¼+½+½ 3 5 50 5 70 3 80 2 S

Leg Press 85 20+20+2½ 3 5 40 5 55 3 65 2 L

Leg Curl 29.5 10+2½+1¼+½+½ 3 5 10 5 20 3 20 2 L

BB Incline Bench Press 54.5 20+5+1¼+½+½ 3 5 25 5 35 3 40 2 B

Dips 22.5 10+1¼ 3 5 10 5 15 3 15 2 DChin-ups 64 20+10+½+½+½+½ 3 5 30 5 40 3 50 2 C

BB Prone Row 50 20+5 3 5 25 5 35 3 40 2 B

Seated Rear Lateral Raise 9.5 2½+1¼+½+½ 3 5 0 5 5 3 5 2 S

Upright Shrug 84 20+20+½+½+½+½ 3 5 40 5 55 3 65 2 U

BB Curl 24 10+½+½+½+½ 3 5 10 5 15 3 15 2 B

BB Lying Triceps extension 30 10+5 3 5 15 5 20 3 20 2 B

Calf Raise 71.5 20+10+2½+1¼+½+½+½+½ 3 5 35 5 50 3 55 2 C

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

Wednesday

September 21, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps E

Squat 112 20+20+10+5+½+½ 3 5 55 5 75 3 85 2 S

Leg Press 91 20+20+5+½ 3 5 45 5 60 3 70 2 L

Leg Curl 32 10+5+½+½ 3 5 15 5 20 3 25 2 L

BB Incline Bench Press 58.5 20+5+2½+1¼+½ 3 5 25 5 40 3 45 2 B

Dips 24 10+½+½+½+½ 3 5 10 5 15 3 15 2 D

Chin-ups 68.5 20+10+2½+1¼+½ 3 5 30 5 45 3 50 2 C

BB Prone Row 53.5 20+5+1¼+½ 3 5 25 5 35 3 40 2 B

Seated Rear Lateral Raise 10.5 2½+1¼+½+½+½ 3 5 5 5 5 3 5 2 S

Upright Shrug 90 20+20+5 3 5 45 5 60 3 70 2 U

BB Curl 26 10+2½+½ 3 5 10 5 15 3 20 2 BBB Lying Triceps extension 32 10+5+½+½ 3 5 15 5 20 3 25 2 B

Calf Raise 76.5 20+10+5+1¼+½+½+½+½ 3 5 35 5 50 3 60 2 C

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

This Worksheet displays the details omesocycle. You can change the perc

values in the tables to the left and rigthe same for weeks 5 and 6 the percboth tables should be set the same. Acalculated for you. Zig-zagging of wecycle can be minimised by modifyingincrement values appropriately. You find your new rep max figures for theworksheet prints to one side of A4.

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 11/31

CYCLE 4 W

Week 7 Percentage WeightExercise 5 Rep Max increment incrementSquat 142 2.0% 3Leg Press 115 2.0% 2.5Leg Curl 42 2.0% 1BB Incline Bench Press 74.5 2.0% 1.5Dips 30 2.0% 1Chin-ups 86.5 2.0% 2BB Prone Row 67.5 2.0% 1.5Seated Rear Lateral Raise 14.5 2.0% 0.5Upright Shrug 114 2.0% 2.5BB Curl 34 2.0% 1BB Lying Triceps extension 40 2.0% 1

Calf Raise 96.5 2.0% 2  0 2.0% 0  0 2.0% 0  0 2.0% 0  0 2.0% 0

  0 2.0% 0  0 2.0% 0

Continue Cycle 3 with increasing weights

WEEK 7

Monday

October 3, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 145 20+20+20+10+2½ 3 5 70 5 100 3 115 2

Leg Press 117.5 20+20+10+5+2½+1¼ 3 5 55 5 80 3 90 2

Leg Curl 43 20+½+½+½ 3 5 20 5 30 3 30 2

BB Incline Bench Press 76 20+10+5+2½+½ 3 5 35 5 50 3 60 2

Dips 31 10+5+½ 3 5 15 5 20 3 20 2

Chin-ups 88.5 20+20+2½+1¼+½ 3 5 40 5 60 3 70 2

BB Prone Row 69 20+10+2½+½+½+½+½ 3 5 30 5 45 3 55 2

Seated Rear Lateral Raise 15 5+2½ 3 5 5 5 10 3 10 2

Upright Shrug 116.5 20+20+10+5+1¼+½+½+½+½ 3 5 55 5 80 3 90 2

BB Curl 35 10+5+2½ 3 5 15 5 20 3 25 2

BB Lying Triceps extension 41 20+½ 3 5 20 5 25 3 30 2

Calf Raise 98.5 20+20+5+2½+1¼+½ 3 5 45 5 65 3 75 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

Wednesday

October 5, 2011

Workset Warmup 1 Warmup 2 Warmup 3

Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 148 20+20+20+10+2½+½+½+½ 3 5 70 5 100 3 115 2

Leg Press 120 20+20+20 3 5 60 5 80 3 95 2

Leg Curl 44 20+½+½+½+½ 3 5 20 5 30 3 35 2

BB Incline Bench Press 77.5 20+10+5+2½+1¼ 3 5 35 5 50 3 60 2

Dips 32 10+5+½+½ 3 5 15 5 20 3 25 2

Chin-ups 90.5 20+20+2½+1¼+½+½+½ 3 5 45 5 60 3 70 2

BB Prone Row 70.5 20+10+2½+1¼+½+½+½ 3 5 35 5 45 3 55 2

Seated Rear Lateral Raise 15.5 5+1¼+½+½+½ 3 5 5 5 10 3 10 2

Upright Shrug 119 20+20+10+5+2½+½+½+½+½ 3 5 55 5 80 3 95 2

BB Curl 36 10+5+2½+½ 3 5 15 5 25 3 25 2BB Lying Triceps extension 42 20+½+½ 3 5 20 5 25 3 30 2

Calf Raise 100.5 20+20+5+2½+1¼+½+½+½ 3 5 50 5 70 3 80 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

This Worksheet displays the details of the weYou have two choices for weeks 7 and 8. You

scheme from Cycle 3 but keep increasing theor M-Time to complete all the reps, or you caabout your 2 rep max (which is how this workyou want to continue the rep/set scheme fromchoice box below to 'Yes'. The percentage intables to the left and right may be altered. All calculated for you. It is advised you reduce thabout half the previous cycle. If switching to loyou can minimise zig-zagging of weights frommodifying the percentage weight increment vfinal session in this cycle can be used to find for the next macrocycle. Following this cycle ideconditioning. This comprises between 9 to training. This worksheet prints to one side of A

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 12/31

Kilogram Weights Table

Single side weight Total Weight Single side disk combination needed to achieve total weight

0 0 0

1/4 1/2 1 spinlock

1/2 1 2 spinlocks

3/4 1 1/2 3 spinlocks

1 2 ½+½

1 1/4 2 1/2 1¼1 1/2 3 ½+½+½

1 3/4 3 1/2 1¼+½

2 4 ½+½+½+½

2 1/4 4 1/2 1¼+½+½

2 1/2 5 2½

2 3/4 5 1/2 1¼+½+½+½3 6 2½+½

3 1/4 6 1/2 1¼+½+½+½+½

3 1/2 7 2½+½+½

3 3/4 7 1/2 2½+1¼

4 8 2½+½+½+½

4 1/4 8 1/2 2½+1¼+½

4 1/2 9 2½+½+½+½+½

4 3/4 9 1/2 2½+1¼+½+½

5 10 5

5 1/4 10 1/2 2½+1¼+½+½+½

5 1/2 11 5+½

5 3/4 11 1/2 2½+1¼+½+½+½+½

6 12 5+½+½

6 1/4 12 1/2 5+1¼

6 1/2 13 5+½+½+½6 3/4 13 1/2 5+1¼+½7 14 5+½+½+½+½

7 1/4 14 1/2 5+1¼+½+½

7 1/2 15 5+2½

7 3/4 15 1/2 5+1¼+½+½+½

8 16 5+2½+½8 1/4 16 1/2 5+1¼+½+½+½+½

8 1/2 17 5+2½+½+½

8 3/4 17 1/2 5+2½+1¼

9 18 5+2½+½+½+½

9 1/4 18 1/2 5+2½+1¼+½

9 1/2 19 5+2½+½+½+½+½

9 3/4 19 1/2 5+2½+1¼+½+½

10 20 1010 1/4 20 1/2 5+2½+1¼+½+½+½

10 1/2 21 10+½10 3/4 21 1/2 5+2½+1¼+½+½+½+½

11 22 10+½+½

11 1/4 22 1/2 10+1¼

11 1/2 23 10+½+½+½

11 3/4 23 1/2 10+1¼+½

12 24 10+½+½+½+½

12 1/4 24 1/2 10+1¼+½+½

12 1/2 25 10+2½

12 3/4 25 1/2 10+1¼+½+½+½

13 26 10+2½+½

13 1/4 26 1/2 10+1¼+½+½+½+½

13 1/2 27 10+2½+½+½

13 3/4 27 1/2 10+2½+1¼

14 28 10+2½+½+½+½

14 1/4 28 1/2 10+2½+1¼+½

14 1/2 29 10+2½+½+½+½+½14 3/4 29 1/2 10+2½+1¼+½+½

15 30 10+5

15 1/4 30 1/2 10+2½+1¼+½+½+½

15 1/2 31 10+5+½

15 3/4 31 1/2 10+2½+1¼+½+½+½+½

16 32 10+5+½+½

16 1/4 32 1/2 10+5+1¼

16 1/2 33 10+5+½+½+½

16 3/4 33 1/2 10+5+1¼+½

17 34 10+5+½+½+½+½

Kilogram Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve aweight in kilograms. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures arethe weight of the disks this will not matter. The current table is set-up for a standard Kg weight set. The 'Single side weight' disk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 121Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weigsingle weight increment possible' figure should be the smallest total weight by which the bar can be increased. Based on thgiven here this value is 0.5 kgs.

Smallestincreme

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 13/31

37 74 20+10+5+½+½+½+½

37 1/4 74 1/2 20+10+5+1¼+½+½

37 1/2 75 20+10+5+2½

37 3/4 75 1/2 20+10+5+1¼+½+½+½

38 76 20+10+5+2½+½

38 1/4 76 1/2 20+10+5+1¼+½+½+½+½

38 1/2 77 20+10+5+2½+½+½

38 3/4 77 1/2 20+10+5+2½+1¼

39 78 20+10+5+2½+½+½+½

39 1/4 78 1/2 20+10+5+2½+1¼+½39 1/2 79 20+10+5+2½+½+½+½+½

39 3/4 79 1/2 20+10+5+2½+1¼+½+½

40 80 20+20

40 1/4 80 1/2 20+10+5+2½+1¼+½+½+½

40 1/2 81 20+20+½

40 3/4 81 1/2 20+10+5+2½+1¼+½+½+½+½

41 82 20+20+½+½

41 1/4 82 1/2 20+20+1¼

41 1/2 83 20+20+½+½+½

41 3/4 83 1/2 20+20+1¼+½

42 84 20+20+½+½+½+½

42 1/4 84 1/2 20+20+1¼+½+½42 1/2 85 20+20+2½

42 3/4 85 1/2 20+20+1¼+½+½+½

43 86 20+20+2½+½43 1/4 86 1/2 20+20+1¼+½+½+½+½

43 1/2 87 20+20+2½+½+½

43 3/4 87 1/2 20+20+2½+1¼

44 88 20+20+2½+½+½+½

44 1/4 88 1/2 20+20+2½+1¼+½

44 1/2 89 20+20+2½+½+½+½+½

44 3/4 89 1/2 20+20+2½+1¼+½+½

45 90 20+20+5

45 1/4 90 1/2 20+20+2½+1¼+½+½+½

45 1/2 91 20+20+5+½

45 3/4 91 1/2 20+20+2½+1¼+½+½+½+½

46 92 20+20+5+½+½

46 1/4 92 1/2 20+20+5+1¼

46 1/2 93 20+20+5+½+½+½

46 3/4 93 1/2 20+20+5+1¼+½

47 94 20+20+5+½+½+½+½47 1/4 94 1/2 20+20+5+1¼+½+½

47 1/2 95 20+20+5+2½

47 3/4 95 1/2 20+20+5+1¼+½+½+½

48 96 20+20+5+2½+½

48 1/4 96 1/2 20+20+5+1¼+½+½+½+½

48 1/2 97 20+20+5+2½+½+½

48 3/4 97 1/2 20+20+5+2½+1¼49 98 20+20+5+2½+½+½+½

49 1/4 98 1/2 20+20+5+2½+1¼+½

49 1/2 99 20+20+5+2½+½+½+½+½

49 3/4 99 1/2 20+20+5+2½+1¼+½+½

50 100 20+20+10

50 1/4 100 1/2 20+20+5+2½+1¼+½+½+½

50 1/2 101 20+20+10+½

50 3/4 101 1/2 20+20+5+2½+1¼+½+½+½+½

51 102 20+20+10+½+½

51 1/4 102 1/2 20+20+10+1¼

51 1/2 103 20+20+10+½+½+½

51 3/4 103 1/2 20+20+10+1¼+½

52 104 20+20+10+½+½+½+½

52 1/4 104 1/2 20+20+10+1¼+½+½

52 1/2 105 20+20+10+2½

52 3/4 105 1/2 20+20+10+1¼+½+½+½

53 106 20+20+10+2½+½

53 1/4 106 1/2 20+20+10+1¼+½+½+½+½

53 1/2 107 20+20+10+2½+½+½

53 3/4 107 1/2 20+20+10+2½+1¼

54 108 20+20+10+2½+½+½+½

54 1/4 108 1/2 20+20+10+2½+1¼+½

54 1/2 109 20+20+10+2½+½+½+½+½

54 3/4 109 1/2 20+20+10+2½+1¼+½+½55 110 20+20+10+5

55 1/4 110 1/2 20+20+10+2½+1¼+½+½+½

55 1/2 111 20+20+10+5+½55 3/4 111 1/2 20+20+10+2½+1¼+½+½+½+½

56 112 20+20+10+5+½+½

56 1/4 112 1/2 20+20+10+5+1¼

56 1/2 113 20+20+10+5+½+½+½

56 3/4 113 1/2 20+20+10+5+1¼+½

57 114 20+20+10+5+½+½+½+½

57 1/4 114 1/2 20+20+10+5+1¼+½+½

57 1/2 115 20 20 10 5 2½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 14/31

77 1/2 155 20+20+20+10+5+2½

77 3/4 155 1/2 20+20+20+10+5+1¼+½+½+½

78 156 20+20+20+10+5+2½+½

78 1/4 156 1/2 20+20+20+10+5+1¼+½+½+½+½

78 1/2 157 20+20+20+10+5+2½+½+½

78 3/4 157 1/2 20+20+20+10+5+2½+1¼

79 158 20+20+20+10+5+2½+½+½+½

79 1/4 158 1/2 20+20+20+10+5+2½+1¼+½

79 1/2 159 20+20+20+10+5+2½+½+½+½+½

79 3/4 159 1/2 20+20+20+10+5+2½+1¼+½+½80 160 20+20+20+20

80 1/4 160 1/2 20+20+20+10+5+2½+1¼+½+½+½

80 1/2 161 20+20+20+20+½

80 3/4 161 1/2 20+20+20+10+5+2½+1¼+½+½+½+½

81 162 20+20+20+20+½+½

81 1/4 162 1/2 20+20+20+20+1¼

81 1/2 163 20+20+20+20+½+½+½

81 3/4 163 1/2 20+20+20+20+1¼+½

82 164 20+20+20+20+½+½+½+½

82 1/4 164 1/2 20+20+20+20+1¼+½+½

82 1/2 165 20+20+20+20+2½

82 3/4 165 1/2 20+20+20+20+1¼+½+½+½83 166 20+20+20+20+2½+½

83 1/4 166 1/2 20+20+20+20+1¼+½+½+½+½

83 1/2 167 20+20+20+20+2½+½+½83 3/4 167 1/2 20+20+20+20+2½+1¼

84 168 20+20+20+20+2½+½+½+½

84 1/4 168 1/2 20+20+20+20+2½+1¼+½

84 1/2 169 20+20+20+20+2½+½+½+½+½

84 3/4 169 1/2 20+20+20+20+2½+1¼+½+½

85 170 20+20+20+20+5

85 1/4 170 1/2 20+20+20+20+2½+1¼+½+½+½

85 1/2 171 20+20+20+20+5+½

85 3/4 171 1/2 20+20+20+20+2½+1¼+½+½+½+½

86 172 20+20+20+20+5+½+½

86 1/4 172 1/2 20+20+20+20+5+1¼

86 1/2 173 20+20+20+20+5+½+½+½

86 3/4 173 1/2 20+20+20+20+5+1¼+½

87 174 20+20+20+20+5+½+½+½+½

87 1/4 174 1/2 20+20+20+20+5+1¼+½+½

87 1/2 175 20+20+20+20+5+2½87 3/4 175 1/2 20+20+20+20+5+1¼+½+½+½

88 176 20+20+20+20+5+2½+½

88 1/4 176 1/2 20+20+20+20+5+1¼+½+½+½+½

88 1/2 177 20+20+20+20+5+2½+½+½

88 3/4 177 1/2 20+20+20+20+5+2½+1¼

89 178 20+20+20+20+5+2½+½+½+½

89 1/4 178 1/2 20+20+20+20+5+2½+1¼+½89 1/2 179 20+20+20+20+5+2½+½+½+½+½

89 3/4 179 1/2 20+20+20+20+5+2½+1¼+½+½

90 180 20+20+20+20+10

90 1/4 180 1/2 20+20+20+20+5+2½+1¼+½+½+½

90 1/2 181 20+20+20+20+10+½

90 3/4 181 1/2 20+20+20+20+5+2½+1¼+½+½+½+½

91 182 20+20+20+20+10+½+½

91 1/4 182 1/2 20+20+20+20+10+1¼

91 1/2 183 20+20+20+20+10+½+½+½

91 3/4 183 1/2 20+20+20+20+10+1¼+½

92 184 20+20+20+20+10+½+½+½+½

92 1/4 184 1/2 20+20+20+20+10+1¼+½+½

92 1/2 185 20+20+20+20+10+2½

92 3/4 185 1/2 20+20+20+20+10+1¼+½+½+½

93 186 20+20+20+20+10+2½+½

93 1/4 186 1/2 20+20+20+20+10+1¼+½+½+½+½

93 1/2 187 20+20+20+20+10+2½+½+½

93 3/4 187 1/2 20+20+20+20+10+2½+1¼

94 188 20+20+20+20+10+2½+½+½+½

94 1/4 188 1/2 20+20+20+20+10+2½+1¼+½

94 1/2 189 20+20+20+20+10+2½+½+½+½+½

94 3/4 189 1/2 20+20+20+20+10+2½+1¼+½+½

95 190 20+20+20+20+10+5

95 1/4 190 1/2 20+20+20+20+10+2½+1¼+½+½+½95 1/2 191 20+20+20+20+10+5+½

95 3/4 191 1/2 20+20+20+20+10+2½+1¼+½+½+½+½

96 192 20+20+20+20+10+5+½+½96 1/4 192 1/2 20+20+20+20+10+5+1¼

96 1/2 193 20+20+20+20+10+5+½+½+½

96 3/4 193 1/2 20+20+20+20+10+5+1¼+½

97 194 20+20+20+20+10+5+½+½+½+½

97 1/4 194 1/2 20+20+20+20+10+5+1¼+½+½

97 1/2 195 20+20+20+20+10+5+2½

97 3/4 195 1/2 20+20+20+20+10+5+1¼+½+½+½

98 196 20 20 20 20 10 5 2½ ½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 15/31

118 236 40+40+20+10+5+2½+½

118 1/4 236 1/2 40+40+20+10+5+1¼+½+½+½+½

118 1/2 237 40+40+20+10+5+2½+½+½

118 3/4 237 1/2 40+40+20+10+5+2½+1¼

119 238 40+40+20+10+5+2½+½+½+½

119 1/4 238 1/2 40+40+20+10+5+2½+1¼+½

119 1/2 239 40+40+20+10+5+2½+½+½+½+½

119 3/4 239 1/2 40+40+20+10+5+2½+1¼+½+½

120 240 40+40+20+20

120 1/4 240 1/2 40+40+20+10+5+2½+1¼+½+½+½120 1/2 241 40+40+20+20+½

120 3/4 241 1/2 40+40+20+10+5+2½+1¼+½+½+½+½

121 242 40+40+20+20+½+½

121 1/4 242 1/2 40+40+20+20+1¼

121 1/2 243 40+40+20+20+½+½+½

121 3/4 243 1/2 40+40+20+20+1¼+½

122 244 40+40+20+20+½+½+½+½

122 1/4 244 1/2 40+40+20+20+1¼+½+½

122 1/2 245 40+40+20+20+2½

122 3/4 245 1/2 40+40+20+20+1¼+½+½+½

123 246 40+40+20+20+2½+½

123 1/4 246 1/2 40+40+20+20+1¼+½+½+½+½123 1/2 247 40+40+20+20+2½+½+½

123 3/4 247 1/2 40+40+20+20+2½+1¼

124 248 40+40+20+20+2½+½+½+½124 1/4 248 1/2 40+40+20+20+2½+1¼+½

124 1/2 249 40+40+20+20+2½+½+½+½+½

124 3/4 249 1/2 40+40+20+20+2½+1¼+½+½

125 250 40+40+20+20+5

125 1/4 250 1/2 40+40+20+20+2½+1¼+½+½+½

125 1/2 251 40+40+20+20+5+½

125 3/4 251 1/2 40+40+20+20+2½+1¼+½+½+½+½

126 252 40+40+20+20+5+½+½

126 1/4 252 1/2 40+40+20+20+5+1¼

126 1/2 253 40+40+20+20+5+½+½+½

126 3/4 253 1/2 40+40+20+20+5+1¼+½

127 254 40+40+20+20+5+½+½+½+½

127 1/4 254 1/2 40+40+20+20+5+1¼+½+½

127 1/2 255 40+40+20+20+5+2½

127 3/4 255 1/2 40+40+20+20+5+1¼+½+½+½

128 256 40+40+20+20+5+2½+½128 1/4 256 1/2 40+40+20+20+5+1¼+½+½+½+½

128 1/2 257 40+40+20+20+5+2½+½+½

128 3/4 257 1/2 40+40+20+20+5+2½+1¼

129 258 40+40+20+20+5+2½+½+½+½

129 1/4 258 1/2 40+40+20+20+5+2½+1¼+½

129 1/2 259 40+40+20+20+5+2½+½+½+½+½

129 3/4 259 1/2 40+40+20+20+5+2½+1¼+½+½130 260 40+40+20+20+10

130 1/4 260 1/2 40+40+20+20+5+2½+1¼+½+½+½

130 1/2 261 40+40+20+20+10+½

130 3/4 261 1/2 40+40+20+20+5+2½+1¼+½+½+½+½

131 262 40+40+20+20+10+½+½

131 1/4 262 1/2 40+40+20+20+10+1¼

131 1/2 263 40+40+20+20+10+½+½+½

131 3/4 263 1/2 40+40+20+20+10+1¼+½

132 264 40+40+20+20+10+½+½+½+½

132 1/4 264 1/2 40+40+20+20+10+1¼+½+½

132 1/2 265 40+40+20+20+10+2½

132 3/4 265 1/2 40+40+20+20+10+1¼+½+½+½

133 266 40+40+20+20+10+2½+½

133 1/4 266 1/2 40+40+20+20+10+1¼+½+½+½+½

133 1/2 267 40+40+20+20+10+2½+½+½

133 3/4 267 1/2 40+40+20+20+10+2½+1¼

134 268 40+40+20+20+10+2½+½+½+½

134 1/4 268 1/2 40+40+20+20+10+2½+1¼+½

134 1/2 269 40+40+20+20+10+2½+½+½+½+½

134 3/4 269 1/2 40+40+20+20+10+2½+1¼+½+½

135 270 40+40+20+20+10+5

135 1/4 270 1/2 40+40+20+20+10+2½+1¼+½+½+½

135 1/2 271 40+40+20+20+10+5+½

135 3/4 271 1/2 40+40+20+20+10+2½+1¼+½+½+½+½136 272 40+40+20+20+10+5+½+½

136 1/4 272 1/2 40+40+20+20+10+5+1¼

136 1/2 273 40+40+20+20+10+5+½+½+½136 3/4 273 1/2 40+40+20+20+10+5+1¼+½

137 274 40+40+20+20+10+5+½+½+½+½

137 1/4 274 1/2 40+40+20+20+10+5+1¼+½+½

137 1/2 275 40+40+20+20+10+5+2½

137 3/4 275 1/2 40+40+20+20+10+5+1¼+½+½+½

138 276 40+40+20+20+10+5+2½+½

138 1/4 276 1/2 40+40+20+20+10+5+1¼+½+½+½+½

138 1/2 277 40 40 20 20 10 5 2½ ½ ½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 16/31

158 1/2 317 40+40+20+20+20+10+5+2½+½+½

158 3/4 317 1/2 40+40+20+20+20+10+5+2½+1¼

159 318 40+40+20+20+20+10+5+2½+½+½+½

159 1/4 318 1/2 40+40+20+20+20+10+5+2½+1¼+½

159 1/2 319 40+40+20+20+20+10+5+2½+½+½+½+½

159 3/4 319 1/2 40+40+20+20+20+10+5+2½+1¼+½+½

160 320 40+40+20+20+20+20

160 1/4 320 1/2 40+40+20+20+20+10+5+2½+1¼+½+½+½

160 1/2 321 40+40+20+20+20+20+½

160 3/4 321 1/2 40+40+20+20+20+10+5+2½+1¼+½+½+½+½161 322 40+40+20+20+20+20+½+½

161 1/4 322 1/2 40+40+20+20+20+20+1¼

161 1/2 323 40+40+20+20+20+20+½+½+½

161 3/4 323 1/2 40+40+20+20+20+20+1¼+½

162 324 40+40+20+20+20+20+½+½+½+½

162 1/4 324 1/2 40+40+20+20+20+20+1¼+½+½

162 1/2 325 40+40+20+20+20+20+2½

162 3/4 325 1/2 40+40+20+20+20+20+1¼+½+½+½

163 326 40+40+20+20+20+20+2½+½

163 1/4 326 1/2 40+40+20+20+20+20+1¼+½+½+½+½

163 1/2 327 40+40+20+20+20+20+2½+½+½

163 3/4 327 1/2 40+40+20+20+20+20+2½+1¼164 328 40+40+20+20+20+20+2½+½+½+½

164 1/4 328 1/2 40+40+20+20+20+20+2½+1¼+½

164 1/2 329 40+40+20+20+20+20+2½+½+½+½+½164 3/4 329 1/2 40+40+20+20+20+20+2½+1¼+½+½

165 330 40+40+20+20+20+20+5

165 1/4 330 1/2 40+40+20+20+20+20+2½+1¼+½+½+½

165 1/2 331 40+40+20+20+20+20+5+½

165 3/4 331 1/2 40+40+20+20+20+20+2½+1¼+½+½+½+½

166 332 40+40+20+20+20+20+5+½+½

166 1/4 332 1/2 40+40+20+20+20+20+5+1¼

166 1/2 333 40+40+20+20+20+20+5+½+½+½

166 3/4 333 1/2 40+40+20+20+20+20+5+1¼+½

167 334 40+40+20+20+20+20+5+½+½+½+½

167 1/4 334 1/2 40+40+20+20+20+20+5+1¼+½+½

167 1/2 335 40+40+20+20+20+20+5+2½

167 3/4 335 1/2 40+40+20+20+20+20+5+1¼+½+½+½

168 336 40+40+20+20+20+20+5+2½+½

168 1/4 336 1/2 40+40+20+20+20+20+5+1¼+½+½+½+½

168 1/2 337 40+40+20+20+20+20+5+2½+½+½168 3/4 337 1/2 40+40+20+20+20+20+5+2½+1¼

169 338 40+40+20+20+20+20+5+2½+½+½+½

169 1/4 338 1/2 40+40+20+20+20+20+5+2½+1¼+½

169 1/2 339 40+40+20+20+20+20+5+2½+½+½+½+½

169 3/4 339 1/2 40+40+20+20+20+20+5+2½+1¼+½+½

170 340 40+40+20+20+20+20+10

170 1/4 340 1/2 40+40+20+20+20+20+5+2½+1¼+½+½+½170 1/2 341 40+40+20+20+20+20+10+½

170 3/4 341 1/2 40+40+20+20+20+20+5+2½+1¼+½+½+½+½

171 342 40+40+20+20+20+20+10+½+½

171 1/4 342 1/2 40+40+20+20+20+20+10+1¼

171 1/2 343 40+40+20+20+20+20+10+½+½+½

171 3/4 343 1/2 40+40+20+20+20+20+10+1¼+½

172 344 40+40+20+20+20+20+10+½+½+½+½

172 1/4 344 1/2 40+40+20+20+20+20+10+1¼+½+½

172 1/2 345 40+40+20+20+20+20+10+2½

172 3/4 345 1/2 40+40+20+20+20+20+10+1¼+½+½+½

173 346 40+40+20+20+20+20+10+2½+½

173 1/4 346 1/2 40+40+20+20+20+20+10+1¼+½+½+½+½

173 1/2 347 40+40+20+20+20+20+10+2½+½+½

173 3/4 347 1/2 40+40+20+20+20+20+10+2½+1¼

174 348 40+40+20+20+20+20+10+2½+½+½+½

174 1/4 348 1/2 40+40+20+20+20+20+10+2½+1¼+½

174 1/2 349 40+40+20+20+20+20+10+2½+½+½+½+½

174 3/4 349 1/2 40+40+20+20+20+20+10+2½+1¼+½+½

175 350 40+40+20+20+20+20+10+5

175 1/4 350 1/2 40+40+20+20+20+20+10+2½+1¼+½+½+½

175 1/2 351 40+40+20+20+20+20+10+5+½

175 3/4 351 1/2 40+40+20+20+20+20+10+2½+1¼+½+½+½+½

176 352 40+40+20+20+20+20+10+5+½+½

176 1/4 352 1/2 40+40+20+20+20+20+10+5+1¼176 1/2 353 40+40+20+20+20+20+10+5+½+½+½

176 3/4 353 1/2 40+40+20+20+20+20+10+5+1¼+½

177 354 40+40+20+20+20+20+10+5+½+½+½+½177 1/4 354 1/2 40+40+20+20+20+20+10+5+1¼+½+½

177 1/2 355 40+40+20+20+20+20+10+5+2½

177 3/4 355 1/2 40+40+20+20+20+20+10+5+1¼+½+½+½

178 356 40+40+20+20+20+20+10+5+2½+½

178 1/4 356 1/2 40+40+20+20+20+20+10+5+1¼+½+½+½+½

178 1/2 357 40+40+20+20+20+20+10+5+2½+½+½

178 3/4 357 1/2 40+40+20+20+20+20+10+5+2½+1¼

179 358 40 40 20 20 20 20 10 5 2½ ½ ½ ½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 17/31

199 398 40+40+20+20+20+20+20+10+5+2½+½+½+½

199 1/4 398 1/2 40+40+20+20+20+20+20+10+5+2½+1¼+½

199 1/2 399 40+40+20+20+20+20+20+10+5+2½+½+½+½+½

199 3/4 399 1/2 40+40+20+20+20+20+20+10+5+2½+1¼+½+½

200 400 40+40+20+20+20+20+20+20

200 400 40+40+40+40+20+20

200 1/4 400 1/2 40+40+40+40+20+5+2½+1¼+½+½+½

200 1/2 401 40+40+40+40+20+10+½

200 3/4 401 1/2 40+40+40+40+20+5+2½+1¼+½+½+½+½

201 402 40+40+40+40+20+20+½+½201 1/4 402 1/2 40+40+40+40+20+20+1¼

201 1/2 403 40+40+40+40+20+20+½+½+½

201 3/4 403 1/2 40+40+40+40+20+20+1¼+½

202 404 40+40+40+40+20+20+½+½+½+½

202 1/4 404 1/2 40+40+40+40+20+20+1¼+½+½

202 1/2 405 40+40+40+40+20+20+2½

202 3/4 405 1/2 40+40+40+40+20+20+1¼+½+½+½

203 406 40+40+40+40+20+20+2½+½

203 1/4 406 1/2 40+40+40+40+20+20+1¼+½+½+½+½

203 1/2 407 40+40+40+40+20+20+2½+½+½

203 3/4 407 1/2 40+40+40+40+20+20+2½+1¼

204 408 40+40+40+40+20+20+2½+½+½+½204 1/4 408 1/2 40+40+40+40+20+20+2½+1¼+½

204 1/2 409 40+40+40+40+20+20+2½+½+½+½+½

204 3/4 409 1/2 40+40+40+40+20+20+2½+1¼+½+½205 410 40+40+40+40+20+20+5

205 1/4 410 1/2 40+40+40+40+20+20+2½+1¼+½+½+½

205 1/2 411 40+40+40+40+20+20+5+½

205 3/4 411 1/2 40+40+40+40+20+20+2½+1¼+½+½+½+½

206 412 40+40+40+40+20+20+5+½+½

206 1/4 412 1/2 40+40+40+40+20+20+5+1¼

206 1/2 413 40+40+40+40+20+20+5+½+½+½

206 3/4 413 1/2 40+40+40+40+20+20+5+1¼+½

207 414 40+40+40+40+20+20+5+½+½+½+½

207 1/4 414 1/2 40+40+40+40+20+20+5+1¼+½+½

207 1/2 415 40+40+40+40+20+20+5+2½

207 3/4 415 1/2 40+40+40+40+20+20+5+1¼+½+½+½

208 416 40+40+40+40+20+20+5+2½+½

208 1/4 416 1/2 40+40+40+40+20+20+5+1¼+½+½+½+½

208 1/2 417 40+40+40+40+20+20+5+2½+½+½

208 3/4 417 1/2 40+40+40+40+20+20+5+2½+1¼209 418 40+40+40+40+20+20+5+2½+½+½+½

209 1/4 418 1/2 40+40+40+40+20+20+5+2½+1¼+½

209 1/2 419 40+40+40+40+20+20+5+2½+½+½+½+½

209 3/4 419 1/2 40+40+40+40+20+20+5+2½+1¼+½+½

210 420 40+40+40+40+20+20+10

210 1/4 420 1/2 40+40+40+40+20+20+5+2½+1¼+½+½+½

210 1/2 421 40+40+40+40+20+20+10+½210 3/4 421 1/2 40+40+40+40+20+20+5+2½+1¼+½+½+½+½

211 422 40+40+40+40+20+20+10+½+½

211 1/4 422 1/2 40+40+40+40+20+20+10+1¼

211 1/2 423 40+40+40+40+20+20+10+½+½+½

211 3/4 423 1/2 40+40+40+40+20+20+10+1¼+½

212 424 40+40+40+40+20+20+10+½+½+½+½

212 1/4 424 1/2 40+40+40+40+20+20+10+1¼+½+½

212 1/2 425 40+40+40+40+20+20+10+2½

212 3/4 425 1/2 40+40+40+40+20+20+10+1¼+½+½+½

213 426 40+40+40+40+20+20+10+2½+½

213 1/4 426 1/2 40+40+40+40+20+20+10+1¼+½+½+½+½

213 1/2 427 40+40+40+40+20+20+10+2½+½+½

213 3/4 427 1/2 40+40+40+40+20+20+10+2½+1¼

214 428 40+40+40+40+20+20+10+2½+½+½+½

214 1/4 428 1/2 40+40+40+40+20+20+10+2½+1¼+½

214 1/2 429 40+40+40+40+20+20+10+2½+½+½+½+½

214 3/4 429 1/2 40+40+40+40+20+20+10+2½+1¼+½+½

215 430 40+40+40+40+20+20+10+5

215 1/4 430 1/2 40+40+40+40+20+20+10+2½+1¼+½+½+½

215 1/2 431 40+40+40+40+20+20+10+5+½

215 3/4 431 1/2 40+40+40+40+20+20+10+2½+1¼+½+½+½+½

216 432 40+40+40+40+20+20+10+5+½+½

216 1/4 432 1/2 40+40+40+40+20+20+10+5+1¼

216 1/2 433 40+40+40+40+20+20+10+5+½+½+½216 3/4 433 1/2 40+40+40+40+20+20+10+5+1¼+½

217 434 40+40+40+40+20+20+10+5+½+½+½+½

217 1/4 434 1/2 40+40+40+40+20+20+10+5+1¼+½+½217 1/2 435 40+40+40+40+20+20+10+5+2½

217 3/4 435 1/2 40+40+40+40+20+20+10+5+1¼+½+½+½

218 436 40+40+40+40+20+20+10+5+2½+½

218 1/4 436 1/2 40+40+40+40+20+20+10+5+1¼+½+½+½+½

218 1/2 437 40+40+40+40+20+20+10+5+2½+½+½

218 3/4 437 1/2 40+40+40+40+20+20+10+5+2½+1¼

219 438 40+40+40+40+20+20+10+5+2½+½+½+½

219 1/4 438 1/2 40 40 40 40 20 20 10 5 2½ 1¼ ½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 18/31

239 1/4 478 1/2 40+40+40+40+40+20+10+5+2½+1¼+½

239 1/2 479 40+40+40+40+40+20+10+5+2½+½+½+½+½

239 3/4 479 1/2 40+40+40+40+40+20+10+5+2½+1¼+½+½

240 480 40+40+40+40+40+40

240 1/4 480 1/2 40+40+40+40+40+20+10+5+2½+1¼+½+½+½

240 1/2 481 40+40+40+40+40+40+½

240 3/4 481 1/2 40+40+40+40+40+20+10+5+2½+1¼+½+½+½+½

241 482 40+40+40+40+40+40+½+½

241 1/4 482 1/2 40+40+40+40+40+40+1¼

241 1/2 483 40+40+40+40+40+40+½+½+½241 3/4 483 1/2 40+40+40+40+40+40+1¼+½

242 484 40+40+40+40+40+40+½+½+½+½

242 1/4 484 1/2 40+40+40+40+40+40+1¼+½+½

242 1/2 485 40+40+40+40+40+40+2½

242 3/4 485 1/2 40+40+40+40+40+40+1¼+½+½+½

243 486 40+40+40+40+40+40+2½+½

243 1/4 486 1/2 40+40+40+40+40+40+1¼+½+½+½+½

243 1/2 487 40+40+40+40+40+40+2½+½+½

243 3/4 487 1/2 40+40+40+40+40+40+2½+1¼

244 488 40+40+40+40+40+40+2½+½+½+½

244 1/4 488 1/2 40+40+40+40+40+40+2½+1¼+½

244 1/2 489 40+40+40+40+40+40+2½+½+½+½+½244 3/4 489 1/2 40+40+40+40+40+40+2½+1¼+½+½

245 490 40+40+40+40+40+40+5

245 1/4 490 1/2 40+40+40+40+40+40+2½+1¼+½+½+½245 1/2 491 40+40+40+40+40+40+5+½

245 3/4 491 1/2 40+40+40+40+40+40+2½+1¼+½+½+½+½

246 492 40+40+40+40+40+40+5+½+½

246 1/4 492 1/2 40+40+40+40+40+40+5+1¼

246 1/2 493 40+40+40+40+40+40+5+½+½+½

246 3/4 493 1/2 40+40+40+40+40+40+5+1¼+½

247 494 40+40+40+40+40+40+5+½+½+½+½

247 1/4 494 1/2 40+40+40+40+40+40+5+1¼+½+½

247 1/2 495 40+40+40+40+40+40+5+2½

247 3/4 495 1/2 40+40+40+40+40+40+5+1¼+½+½+½

248 496 40+40+40+40+40+40+5+2½+½

248 1/4 496 1/2 40+40+40+40+40+40+5+1¼+½+½+½+½

248 1/2 497 40+40+40+40+40+40+5+2½+½+½

248 3/4 497 1/2 40+40+40+40+40+40+5+2½+1¼

249 498 40+40+40+40+40+40+5+2½+½+½+½

249 1/4 498 1/2 40+40+40+40+40+40+5+2½+1¼+½249 1/2 499 40+40+40+40+40+40+5+2½+½+½+½+½

249 3/4 499 1/2 40+40+40+40+40+40+5+2½+1¼+½+½

250 500 40+40+40+40+40+40+10

250 1/4 500 1/2 40+40+40+40+40+40+5+2½+1¼+½+½+½

250 1/2 501 40+40+40+40+40+40+10+½

250 3/4 501 1/2 40+40+40+40+40+40+5+2½+1¼+½+½+½+½

251 502 40+40+40+40+40+40+10+½+½251 1/4 502 1/2 40+40+40+40+40+40+10+1¼

251 1/2 503 40+40+40+40+40+40+10+½+½+½

251 3/4 503 1/2 40+40+40+40+40+40+10+1¼+½

252 504 40+40+40+40+40+40+10+½+½+½+½

252 1/4 504 1/2 40+40+40+40+40+40+10+1¼+½+½

252 1/2 505 40+40+40+40+40+40+10+2½

252 3/4 505 1/2 40+40+40+40+40+40+10+1¼+½+½+½

253 506 40+40+40+40+40+40+10+2½+½

253 1/4 506 1/2 40+40+40+40+40+40+10+1¼+½+½+½+½

253 1/2 507 40+40+40+40+40+40+10+2½+½+½

253 3/4 507 1/2 40+40+40+40+40+40+10+2½+1¼

254 508 40+40+40+40+40+40+10+2½+½+½+½

254 1/4 508 1/2 40+40+40+40+40+40+10+2½+1¼+½

254 1/2 509 40+40+40+40+40+40+10+2½+½+½+½+½

254 3/4 509 1/2 40+40+40+40+40+40+10+2½+1¼+½+½

255 510 40+40+40+40+40+40+10+5

255 1/4 510 1/2 40+40+40+40+40+40+10+2½+1¼+½+½+½

255 1/2 511 40+40+40+40+40+40+10+5+½

255 3/4 511 1/2 40+40+40+40+40+40+10+2½+1¼+½+½+½+½

256 512 40+40+40+40+40+40+10+5+½+½

256 1/4 512 1/2 40+40+40+40+40+40+10+5+1¼

256 1/2 513 40+40+40+40+40+40+10+5+½+½+½

256 3/4 513 1/2 40+40+40+40+40+40+10+5+1¼+½

257 514 40+40+40+40+40+40+10+5+½+½+½+½257 1/4 514 1/2 40+40+40+40+40+40+10+5+1¼+½+½

257 1/2 515 40+40+40+40+40+40+10+5+2½

257 3/4 515 1/2 40+40+40+40+40+40+10+5+1¼+½+½+½258 516 40+40+40+40+40+40+10+5+2½+½

258 1/4 516 1/2 40+40+40+40+40+40+10+5+1¼+½+½+½+½

258 1/2 517 40+40+40+40+40+40+10+5+2½+½+½

258 3/4 517 1/2 40+40+40+40+40+40+10+5+2½+1¼

259 518 40+40+40+40+40+40+10+5+2½+½+½+½

259 1/4 518 1/2 40+40+40+40+40+40+10+5+2½+1¼+½

259 1/2 519 40+40+40+40+40+40+10+5+2½+½+½+½+½

259 3/4 519 1/2 40 40 40 40 40 40 10 5 2½ 1¼ ½ ½

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 19/31

279 3/4 559 1/2 40+40+40+40+40+40+20+10+5+2½+1¼+½+½

280 560 40+40+40+40+40+40+40

280 1/4 560 1/2 40+40+40+40+40+40+20+10+5+2½+1¼+½+½+½

280 1/2 561 40+40+40+40+40+40+40+½

280 3/4 561 1/2 40+40+40+40+40+40+20+10+5+2½+1¼+½+½+½+½

281 562 40+40+40+40+40+40+40+½+½

281 1/4 562 1/2 40+40+40+40+40+40+40+1¼

281 1/2 563 40+40+40+40+40+40+40+½+½+½

281 3/4 563 1/2 40+40+40+40+40+40+40+1¼+½

282 564 40+40+40+40+40+40+40+½+½+½+½282 1/4 564 1/2 40+40+40+40+40+40+40+1¼+½+½

282 1/2 565 40+40+40+40+40+40+40+2½

282 3/4 565 1/2 40+40+40+40+40+40+40+1¼+½+½+½

283 566 40+40+40+40+40+40+40+2½+½

283 1/4 566 1/2 40+40+40+40+40+40+40+1¼+½+½+½+½

283 1/2 567 40+40+40+40+40+40+40+2½+½+½

283 3/4 567 1/2 40+40+40+40+40+40+40+2½+1¼

284 568 40+40+40+40+40+40+40+2½+½+½+½

284 1/4 568 1/2 40+40+40+40+40+40+40+2½+1¼+½

284 1/2 569 40+40+40+40+40+40+40+2½+½+½+½+½

284 3/4 569 1/2 40+40+40+40+40+40+40+2½+1¼+½+½

285 570 40+40+40+40+40+40+40+5285 1/4 570 1/2 40+40+40+40+40+40+40+2½+1¼+½+½+½

285 1/2 571 40+40+40+40+40+40+40+5+½

285 3/4 571 1/2 40+40+40+40+40+40+40+2½+1¼+½+½+½+½286 572 40+40+40+40+40+40+40+5+½+½

286 1/4 572 1/2 40+40+40+40+40+40+40+5+1¼

286 1/2 573 40+40+40+40+40+40+40+5+½+½+½

286 3/4 573 1/2 40+40+40+40+40+40+40+5+1¼+½

287 574 40+40+40+40+40+40+40+5+½+½+½+½

287 1/4 574 1/2 40+40+40+40+40+40+40+5+1¼+½+½

287 1/2 575 40+40+40+40+40+40+40+5+2½

287 3/4 575 1/2 40+40+40+40+40+40+40+5+1¼+½+½+½

288 576 40+40+40+40+40+40+40+5+2½+½

288 1/4 576 1/2 40+40+40+40+40+40+40+5+1¼+½+½+½+½

288 1/2 577 40+40+40+40+40+40+40+5+2½+½+½

288 3/4 577 1/2 40+40+40+40+40+40+40+5+2½+1¼

289 578 40+40+40+40+40+40+40+5+2½+½+½+½

289 1/4 578 1/2 40+40+40+40+40+40+40+5+2½+1¼+½

289 1/2 579 40+40+40+40+40+40+40+5+2½+½+½+½+½

289 3/4 579 1/2 40+40+40+40+40+40+40+5+2½+1¼+½+½290 580 40+40+40+40+40+40+40+10

290 1/4 580 1/2 40+40+40+40+40+40+40+5+2½+1¼+½+½+½

290 1/2 581 40+40+40+40+40+40+40+10+½

290 3/4 581 1/2 40+40+40+40+40+40+40+5+2½+1¼+½+½+½+½

291 582 40+40+40+40+40+40+40+10+½+½

291 1/4 582 1/2 40+40+40+40+40+40+40+10+1¼

291 1/2 583 40+40+40+40+40+40+40+10+½+½+½291 3/4 583 1/2 40+40+40+40+40+40+40+10+1¼+½

292 584 40+40+40+40+40+40+40+10+½+½+½+½

292 1/4 584 1/2 40+40+40+40+40+40+40+10+1¼+½+½

292 1/2 585 40+40+40+40+40+40+40+10+2½

292 3/4 585 1/2 40+40+40+40+40+40+40+10+1¼+½+½+½

293 586 40+40+40+40+40+40+40+10+2½+½

293 1/4 586 1/2 40+40+40+40+40+40+40+10+1¼+½+½+½+½

293 1/2 587 40+40+40+40+40+40+40+10+2½+½+½

293 3/4 587 1/2 40+40+40+40+40+40+40+10+2½+1¼

294 588 40+40+40+40+40+40+40+10+2½+½+½+½

294 1/4 588 1/2 40+40+40+40+40+40+40+10+2½+1¼+½

294 1/2 589 40+40+40+40+40+40+40+10+2½+½+½+½+½

294 3/4 589 1/2 40+40+40+40+40+40+40+10+2½+1¼+½+½

295 590 40+40+40+40+40+40+40+10+5

295 1/4 590 1/2 40+40+40+40+40+40+40+10+2½+1¼+½+½+½

295 1/2 591 40+40+40+40+40+40+40+10+5+½

295 3/4 591 1/2 40+40+40+40+40+40+40+10+2½+1¼+½+½+½+½

296 592 40+40+40+40+40+40+40+10+5+½+½

296 1/4 592 1/2 40+40+40+40+40+40+40+10+5+1¼

296 1/2 593 40+40+40+40+40+40+40+10+5+½+½+½

296 3/4 593 1/2 40+40+40+40+40+40+40+10+5+1¼+½

297 594 40+40+40+40+40+40+40+10+5+½+½+½+½

297 1/4 594 1/2 40+40+40+40+40+40+40+10+5+1¼+½+½

297 1/2 595 40+40+40+40+40+40+40+10+5+2½297 3/4 595 1/2 40+40+40+40+40+40+40+10+5+1¼+½+½+½

298 596 40+40+40+40+40+40+40+10+5+2½+½

298 1/4 596 1/2 40+40+40+40+40+40+40+10+5+1¼+½+½+½+½298 1/2 597 40+40+40+40+40+40+40+10+5+2½+½+½

298 3/4 597 1/2 40+40+40+40+40+40+40+10+5+2½+1¼

299 598 40+40+40+40+40+40+40+10+5+2½+½+½+½

299 1/4 598 1/2 40+40+40+40+40+40+40+10+5+2½+1¼+½

299 1/2 599 40+40+40+40+40+40+40+10+5+2½+½+½+½+½

299 3/4 599 1/2 40+40+40+40+40+40+40+10+5+2½+1¼+½+½

300 600 40+40+40+40+40+40+40+20

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 20/31

Pound Weights Table

Single side weight Total Weight Single side disk combination needed to achieve total weight

0 0 0

2 1/2 5 2½

5 10 5

7 1/2 15 5+2½

10 20 10

12 1/2 25 10+2½

15 30 10+517 1/2 35 10+5+2½

20 40 10+10

22 1/2 45 10+10+2½

25 50 2527 1/2 55 25+2½

30 60 25+5

32 1/2 65 25+5+2½

35 70 35

37 1/2 75 35+2½

40 80 35+5

42 1/2 85 35+5+2½

45 90 45

47 1/2 95 45+2½

50 100 45+5

52 1/2 105 45+5+2½

55 110 45+10

57 1/2 115 45+10+2½

60 120 45+10+5

62 1/2 125 45+10+5+2½

65 130 45+10+1067 1/2 135 45+10+10+2½

70 140 45+25

72 1/2 145 45+25+2½

75 150 45+25+5

77 1/2 155 45+25+5+2½

80 160 45+3582 1/2 165 45+35+2½

85 170 45+35+5

87 1/2 175 45+35+5+2½

90 180 45+45

92 1/2 185 45+45+2½

95 190 45+45+5

97 1/2 195 45+45+5+2½

100 200 45+45+10

102 1/2 205 45+45+10+2½

105 210 45+45+10+5107 1/2 215 45+45+10+5+2½

110 220 45+45+10+10

112 1/2 225 45+45+10+10+2½

115 230 45+45+25

117 1/2 235 45+45+25+2½

120 240 45+45+25+5

122 1/2 245 45+45+25+5+2½

125 250 45+45+35

127 1/2 255 45+45+35+2½

130 260 45+45+35+5

132 1/2 265 45+45+35+5+2½

135 270 45+45+45

137 1/2 275 45+45+45+2½

140 280 45+45+45+5

142 1/2 285 45+45+45+5+2½

145 290 45+45+45+10

147 1/2 295 45+45+45+10+2½150 300 45+45+45+10+5

152 1/2 305 45+45+45+10+5+2½

155 310 45+45+45+10+10

157 1/2 315 45+45+45+10+10+2½

160 320 45+45+45+25

162 1/2 325 45+45+45+25+2½

165 330 45+45+45+25+5

167 1/2 335 45+45+45+25+5+2½

170 340 45+45+45+35

Pound Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve a sweight in pounds. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures are bweight of the disks this will not matter. The current table is set-up for a generic pound weight set. The 'Single side weight' adisk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 121Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weig"Smallest single weight increment possible' figure should be set to the smallest total weight by which the bar can be increathe weight set given here this value is 5 lbs.

Smallestincreme

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 21/31

370 740 45+45+45+45+45+45+45+35+10+10

372 1/2 745 45+45+45+45+45+45+45+35+10+10+2½

375 750 45+45+45+45+45+45+45+35+25

377 1/2 755 45+45+45+45+45+45+45+35+25+2½

380 760 45+45+45+45+45+45+45+35+25+5

382 1/2 765 45+45+45+45+45+45+45+35+25+5+2½

385 770 45+45+45+45+45+45+45+35+25+10

387 1/2 775 45+45+45+45+45+45+45+35+25+10+2½

390 780 45+45+45+45+45+45+45+35+25+10+5

392 1/2 785 45+45+45+45+45+45+45+35+25+10+5+2½395 790 45+45+45+45+45+45+45+35+25+10+10

397 1/2 795 45+45+45+45+45+45+45+35+25+10+10+2½

400 800 45+45+45+45+45+45+45+45+35+5

402 1/2 805 45+45+45+45+45+45+45+45+35+5+2½

405 810 45+45+45+45+45+45+45+45+45

407 1/2 815 45+45+45+45+45+45+45+45+45+2½

410 820 45+45+45+45+45+45+45+45+45+5

412 1/2 825 45+45+45+45+45+45+45+45+45+5+2½

415 830 45+45+45+45+45+45+45+45+45+10

417 1/2 835 45+45+45+45+45+45+45+45+45+10+2½

420 840 45+45+45+45+45+45+45+45+45+10+5

422 1/2 845 45+45+45+45+45+45+45+45+45+10+5+2½425 850 45+45+45+45+45+45+45+45+45+10+10

427 1/2 855 45+45+45+45+45+45+45+45+45+10+10+2½

430 860 45+45+45+45+45+45+45+45+45+25432 1/2 865 45+45+45+45+45+45+45+45+45+25+2½

435 870 45+45+45+45+45+45+45+45+45+25+5

437 1/2 875 45+45+45+45+45+45+45+45+45+25+5+2½

440 880 45+45+45+45+45+45+45+45+45+35

442 1/2 885 45+45+45+45+45+45+45+45+45+35+2½

445 890 45+45+45+45+45+45+45+45+45+35+5

447 1/2 895 45+45+45+45+45+45+45+45+45+35+5+2½

450 900 45+45+45+45+45+45+45+45+45+45

452 1/2 905 45+45+45+45+45+45+45+45+45+45+2½

455 910 45+45+45+45+45+45+45+45+45+45+5

457 1/2 915 45+45+45+45+45+45+45+45+45+45+5+2½

460 920 45+45+45+45+45+45+45+45+45+45+10

462 1/2 925 45+45+45+45+45+45+45+45+45+45+10+2½

465 930 45+45+45+45+45+45+45+45+45+45+10+5

467 1/2 935 45+45+45+45+45+45+45+45+45+45+10+5+2½

470 940 45+45+45+45+45+45+45+45+45+45+10+10472 1/2 945 45+45+45+45+45+45+45+45+45+45+10+10+2½

475 950 45+45+45+45+45+45+45+45+45+45+25

477 1/2 955 45+45+45+45+45+45+45+45+45+45+25+2½

480 960 45+45+45+45+45+45+45+45+45+45+25+5

482 1/2 965 45+45+45+45+45+45+45+45+45+45+25+5+2½

485 970 45+45+45+45+45+45+45+45+45+45+35

487 1/2 975 45+45+45+45+45+45+45+45+45+45+35+2½490 980 45+45+45+45+45+45+45+45+45+45+35+5

492 1/2 985 45+45+45+45+45+45+45+45+45+45+35+5+2½

495 990 45+45+45+45+45+45+45+45+45+45+45

497 1/2 995 45+45+45+45+45+45+45+45+45+45+45+2½

500 1000 45+45+45+45+45+45+45+45+45+45+35+10+5

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 22/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 23/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 24/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 25/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 26/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 27/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 28/31

Repetition Maximum Calculator 

Weight Reps

Lighter Rep Max 95 10

Heavier Rep Max 107 5

Slope (weight/rep) -2.4

Intercept point 119

Desired Reps: 15

Weight to Use for 15 reps 83As a fraction 83 is 0.711835334476844 o

As a percentage 83 is 71.1835334476844

Enter a Fraction of 1RM: 100%

Equivalent Weight : 116.6

This repetition maximum calculator allows you to find the weight to use for a specific numfor a percentage of your 1 rep max if you have rep max figures for two different weights.worksheet uses the same formulae as this worksheet to determine the weights to use for within a mesocycle.

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 29/31

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 30/31

ber of repetitions or he EXERCISESthe fixed weekly reps

7/27/2019 Hyp Tro Spe Tra

http://slidepdf.com/reader/full/hyp-tro-spe-tra 31/31