Dietmar Wolf Beginner Program 1i3b25
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Novice Date Evaluation Program Training 3 days per week Name Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Goals SQ BP DL Total KG 450.0 315.0 500.0 1265.0 Without Bench Shirt * 325.0 KG % Belastningsintervall, se veiledning Competition Squat w/Suit 405.0 90.0 90 - 95 Raw Competition Squat 405.0 90.0 65 - 75 Front Squat 315.0 70.0 55 - 65 Squats w/Pause Narrow Stance 315.0 70.0 55 - 60 Bench w/Shirt 282.5 90.0 90 - 95 Raw Bench 292.5 90.0 87,5 - 92,5 Bench Press Medium Grip 277.5 85.0 75 - 85 Bench Press Narrow Grip * 277.5 85.0 70 - 80 Military Press * 180.0 55.0 35 - 45 Deadlift 475.0 95.0 90 - 95 Deadlift from Box 450.0 90.0 80 - 90 Stiff Legged Deadlift 225.0 45.0 35 - 45
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 1 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 262.5 282.5 305.0 305.0 325.0 325.0 Reps
7
6
5
4
4
3
Date Name Note:
3
Competition Bench KG 167.5 180.0 195.0 195.0 207.5 207.5 Middle Grip Reps 6 6 5 5 3 3 Stiff Legge Deadlift KG 135.0 135.0 157.5 157.5 Military Press
Reps 8 8 6 6 KG 107.5 117.5 117.5 125.0 125.0 Reps 6 5 5 4 4 SxR 3x12-10 SxR 1x12 1x10 1x8
Lat Pulldown/Pull Leg Curl 1 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Triceps Biceps 1 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
Note:
3x20 3x10-12 190.0 190.0 220.0 220.0 237.5 237.5 Wide 6 6 5 5 3 3 stand 175.0 190.0 190.0 205.0 205.0 220.0 220.0 8 6 6 5 5 4 4 285.0 310.0 310.0 332.5 332.5 332.5 Reps 5 5 5 5 5 5 SxR 3x12-10 SxR 3x12-10
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 5 167.5 6 270.0 5 100.0 6 3x10
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x10 or Dips
205.0 5 180.0 5 292.5 5 107.5 5
220.0 4 180.0 5 315.0 5 107.5 5
220.0 4 195.0 4 337.5 4 117.5 4
237.5 237.5 252.5 252.5 4 4 3 3 195.0 195.0 4 4 337.5 337.5 4 4 117.5 4
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 2 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 262.5 282.5 305.0 315.0 335.0 335.0 Reps
5
5
4
3
3
3
Date Name Note:
3
Competition Bench KG 167.5 187.5 200.0 215.0 215.0 215.0 Middle Grip Reps 5 5 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 170.0 Reps
Military Press KG Barbell Reps Lat Pulldown/Pull SxR Leg Curl SxR 2 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Tricep Biceps 2 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
5 5 5 5 107.5 125.0 125.0 135.0 135.0 5 4 4 3 3 3x12-10 1x12 1x10 1x8
Note:
3x20 3x10-12 190.0 212.5 227.5 245.0 245.0 245.0 Wide 5 4 4 3 3 3 stand 175.0 197.5 212.5 227.5 227.5 227.5 8 6 5 3 3 3 285.0 332.5 332.5 357.5 357.5 357.5 Reps 4 4 4 4 4 4 SxR 3x10 SxR 3x12-10
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 5 167.5 5 270.0 4 107.5 5 3x10
212.5 4 180.0 5 315.0 4 117.5 4
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x12-10 or Dips
227.5 4 195.0 4 315.0 4 117.5 4
245.0 4 207.5 4 360.0 3 125.0 3
260.0 260.0 260.0 3 3 3 207.5 4 360.0 360.0 3 3 125.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 3 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 345.0 345.0 Reps
5
4
4
3
3
3
3
Date Name Note:
3
Competition Bench KG 167.5 195.0 210.0 207.5 222.5 222.5 Middle Grip Reps 5 5 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 157.5 170.0 170.0 Military Press Barbell Lat Pulldown/Pull Leg Curl
Reps 5 5 5 4 4 KG 107.5 125.0 135.0 145.0 145.0 Reps 5 4 3 3 3 SxR 3x10-12 SxR 1x12 1x10 1x8
3 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Triceps Biceps 3 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
Note:
3x20 3x10-12 190.0 220.0 237.5 252.5 252.5 252.5 Wide 6 5 4 3 3 3 stand 175.0 205.0 220.0 220.0 235.0 235.0 235.0 8 6 4 4 3 3 3 285.0 332.5 357.5 357.5 380.0 380.0 380.0 Reps 6 5 3 3 3 3 3 SxR 3x10-12 SxR 3x10-12
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 6 167.5 6 270.0 6 107.5 5 3x10
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x10 or Dips
220.0 5 180.0 6 315.0 5 125.0 4
237.5 5 195.0 5 360.0 3 125.0 4
252.5 3 207.5 4 360.0 3 135.0 3
252.5 267.5 267.5 3 3 3 207.5 4 382.5 382.5 3 3 135.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 4 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 335.0 345.0 365.0 365.0 Suit&Knebind Reps 3 3 3 2 2 1 2 2 2 2 Competition Bench KG 167.5 195.0 222.5 235.0 235.0 Middle Grip Reps 5 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0 Lat Pulldown/Pull Leg Curl
Reps 5 4 SxR 3x10-8 SxR 1x12 1x10
4 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Military Press Barbell Triceps Biceps 4 Week Friday Exercises Abs Light Deadlift Front Squat
Reps KG Reps SxR SxR
3
3
Date Name Note:
3
1x8
Note: 3x20 3x12-15 190.0 220.0 4 4 175.0 205.0 6 5 285.0 332.5 6 5 107.5 125.0 6 5 3x10-8 3x10-8
237.5 3 220.0 4 357.5 4 125.0 5
252.5 3 235.0 3 380.0 3 135.0 4
267.5 267.5 Wide 2 2 stand 235.0 247.5 247.5 3 3 3 405.0 405.0 3 3 135.0 4
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x10-12 190.0 220.0 5 4 167.5 195.0 4 4 270.0 315.0 5 4 107.5 125.0 5 4 3x8 3x8
237.5 4 207.5 4 337.5 3 135.0 3
252.5 3 222.5 3 337.5 3 145.0 3
252.5 252.5 3 3 222.5 3 337.5 3 145.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 5 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 Competition Squat KG 242.5 282.5 325.0 345.0 365.0 365.0 Competition Bench Middle Grip Stiff Legge Deadlift From Box Military Press Barbell Pull ups or Lat Pul Leg Curl
Reps KG Reps KG Reps KG Reps SxR SxR
6 5 3 3 2 167.5 195.0 222.5 222.5 222.5 5 4 3 3 3 135.0 157.5 170.0 170.0 5 5 4 4 117.5 125.0 125.0 135.0 135.0 6 5 5 4 4 3x10 - 8 1x10 1x8 1x6
5 Week Friday Exercises Abs Light Deadlift Front Squat
KG Reps KG Reps SxR SxR
Note:
2
5 Week Wednesday Exercises Abs SxR 3x20 Light Deadlift SxR 3x10-12 Front Squat KG 190.0 220.0 237.5 252.5 252.5 Wide w/Pause Reps 4 4 4 3 3 stand Bench Press w/Pause Deadlift Suit Triceps Biceps
Date Name
Note:
Suit Suit Suit 175.0 205.0 235.0 247.5 262.5 255.0 255.0 255.0 5 4 4 3 2 2 2 2 285.0 332.5 357.5 380.0 405.0 427.5 427.5 5 4 3 3 3 2 2 3x10-8 Suit Suit Suit 3x10-8
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x8-10 190.0 5 167.5 5 270.0 5 117.5 5 3x8 3x8
220.0 4 195.0 4 305.0 4 135.0 5
237.5 3 207.5 4 337.5 3 145.0 4
252.5 3 222.5 3 372.5 2 152.5 3
267.5 267.5 3 3 235.0 2 405.0 405.0 2 2 152.5 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 6 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 -1 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 345.0 365.0 375.0 385.0 Suit&Knebind Reps 5 4 3 3 2 2 2 2 2 2 Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 Suit Suit Suit Suit Middle Grip Reps 5 4 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0 From Box Reps 5 4 4 4 4 Military Press KG 107.5 125.0 135.0 145.0 145.0 Barbell Reps 6 5 4 3 3 Pull ups or Lat Pul SxR 3x10-8 Leg Curl SxR 1x10 1x8 1x6 6 Week Wednesday Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG from High Box Reps Triceps SxR Biceps SxR 6 Week Friday Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift
Date Name Note:
Note: 3x20 3x12-15 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide 5 4 4 3 3 2 2 stand 175.0 205.0 220.0 235.0 247.5 247.5 262.5 262.5 6 5 4 4 3 3 2 2 270.0 315.0 337.5 360.0 382.5 382.5 5 5 3 3 3 3 3x10-8 3x10-8
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x10-12 190.0 220.0 4 4 167.5 195.0 7 5 285.0 332.5 6 5 107.5 117.5 5 5 3x8 3x8
237.5 4 207.5 5 357.5 3 125.0 4
252.5 4 207.5 5 357.5 3 135.0 3
252.5 252.5 4 4 222.5 222.5 4 4 380.0 380.0 380.0 3 3 3 135.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 7 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10-12 -1 -1 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 375.0 Competition Bench Middle Grip Stiff Legge Deadlift From Box Military Press Barbell Pull ups or Lat Pul Leg Curl
Reps KG Reps KG Reps KG Reps SxR SxR
7 Week Wednesday Exercises Abs SxR Light Deadlift SxR Bench Press KG w/Pause Reps Deadlift KG Suit Reps Triceps SxR Biceps SxR
7 Week Friday Exercises Abs Light Deadlift Front Squat
5 5 3 3 2 167.5 195.0 222.5 222.5 4 4 4 4 135.0 157.5 170.0 180.0 180.0 5 4 4 4 4 107.5 125.0 135.0 145.0 145.0 6 5 4 3 3 3x8-6 1x10 1x8 1x6
2
Date Name Note:
2
Note: 3x20 3x8-10 Suit Suit Suit 175.0 205.0 235.0 247.5 262.5 255.0 262.5 262.5 4 4 4 2 2 2 2 2 285.0 332.5 357.5 380.0 405.0 427.5 452.5 452.5 332.5 5 4 4 3 3 2 2 2 6 3x8-6 Suit Suit Suit Suit 3x8-6
Note: SxR SxR KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x12-15 190.0 220.0 220.0 237.5 252.5 267.5 282.5 282.5 300.0 Wide 6 5 5 4 3 3 2 2 2 stand 167.5 195.0 222.5 235.0 250.0 4 4 3 3 2 107.5 125.0 145.0 152.5 162.5 162.5 5 4 4 3 2 2 3x6 3x6
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 8 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 315.0 335.0 355.0 375.0 355.0 375.0 385.0 395.0 282.5 Suit&Knebind Reps 4 3 3 2 2 2 2 1 2 2 5 Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 -1 Middle Grip Reps 5 5 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 192.5 192.5 From Box Reps 5 4 4 3 3 3 Military Press KG 107.5 125.0 135.0 145.0 145.0 Barbell Reps 6 5 4 3 3 Pull ups or Lat Pul SxR 3x8-6 Leg Curl SxR 1x10 1x8 1x6 8 Week Wednesday Abs SxR 3x20 Light Deadlift SxR 3x10-12 Front Squat KG 190.0 190.0 220.0 220.0 252.5 252.5 Reps
Bench Press w/Pause Deadlift Triceps Biceps 8 Week Friday Abs Light Deadlift Front Squat w/Pause Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Push ups w/Vest or Dips w/Vest
6
6
5
5
3
Date Name Note:
Note:
3
KG Reps KG Reps SxR SxR
Suit Suit Suit 175.0 205.0 227.5 242.5 255.0 270.0 262.5 267.5 267.5 190.0 5 5 4 3 2 2 2 2 2 5 285.0 332.5 357.5 357.5 380.0 380.0 405.0 6 5 3 3 3 3 3 3x8-6 3x8-6
SxR SxR KG Reps KG Reps KG Reps KG Reps SxR SxR
3x25 3x12-15 190.0 220.0 5 5 167.5 195.0 5 5 270.0 315.0 5 5 117.5 135.0 5 5 3x6 3x6
Note:
237.5 4 207.5 5 360.0 3 145.0 4
252.5 4 222.5 3 382.5 3 152.5 3
267.5 282.5 300.0 Wide 3 2 2 stand 222.5 235.0 3 3 405.0 427.5 427.5 2 2 2 152.5 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 9 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10-12 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 360.0 365.0 Competition Bench Middle Grip Pull ups or Lat Pul Biceps
Bench Press w/Pause Stiff Legge Deadlift Pull ups or Lat Pul Push ups w/Vest or Dips w/Vest
Note:
Reps 5 5 4 3 3 2 2 KG 167.5 195.0 207.5 222.5 235.0 250.0 250.0 222.5 167.5 Reps 6 5 4 3 3 2 2 3 8 SxR 3x8-6 SxR 3x8-6
9 Week Wednesday Exercises Abs SxR Light Deadlift SxR Deadlift KG Suit Reps Military Press KG Barbell Reps Triceps SxR Leg Curl SxR 9 Week Friday Exercises Abs Light Deadlift Front Squat w/Pause
Date Name
Note: 3x20 3x8-10 Suit Suit Suit Suit 285.0 332.5 380.0 405.0 427.5 452.5 475.0 475.0 285.0 4 3 2 2 1 2 2 2 4 145.0 162.5 162.5 170.0 170.0 -1 -1 4 3 3 2 2 3x8-6 1x8 1x6 1x4
Note: SxR 3x25 SxR 3x12-15 KG 190.0 205.0 220.0 237.5 237.5 252.5 252.5 267.5 267.5 Wide Reps 6 5 4 4 4 4 4 3 3 stand Suit Suit Suit KG 175.0 205.0 235.0 247.5 262.5 277.5 267.5 275.0 275.0 205.0 Reps 4 3 3 2 2 1 1 2 2 4 KG 135.0 135.0 157.5 157.5 170.0 170.0 -1 Reps 6 6 6 6 5 5 SxR 3x6 SxR 3x6
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 10 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 325.0 345.0 365.0 385.0 365.0 385.0 405.0 405.0 282.5 Suit&Knebind Reps 4 3 2 2 2 1 1 1 2 2 4 Competition Bench KG 167.5 195.0 207.5 222.5 235.0 235.0 -1 -1 Middle Grip Reps 7 5 5 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 180.0 192.5 202.5 202.5 Reps
Pull ups or Lat Pul SxR Leg Curl SxR 10 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Push ups w/Vest or Dips w/Vest Biceps
5 3x6 1x8
4
4
1x6
1x4
3
2
Note:
2
Note: 3x20 3x10-12 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide
4 4 3 3 3 2 2 stand 175.0 205.0 220.0 235.0 235.0 247.5 247.5 5 5 4 4 4 3 3 285.0 332.5 332.5 357.5 357.5 380.0 380.0 Reps 4 4 4 3 3 2 2 SxR 3x6 SxR
3x6
10 Week Friday Exercises Abs SxR 3x25 Light Deadlift SxR 3x12-15 Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 325.0 Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul
Date Name
Reps 5 5 3 3 3 3 KG 167.5 195.0 222.5 235.0 250.0 250.0 Reps 5 5 4 3 2 2 KG 270.0 315.0 337.5 360.0 382.5 382.5 Reps 5 5 3 3 3 3 KG 135.0 152.5 170.0 180.0 180.0 Reps 5 4 3 2 2 SxR 3x6 -1 -1
3
Note:
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 11 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10 -1 Competition Squat KG 242.5 282.5 305.0 325.0 325.0 345.0 365.0 Reps
4
4
3
3
3
3
Date Name Note:
2
Bench Press KG 175.0 205.0 220.0 235.0 247.5 w/Pause Reps 4 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 Reps
Pull ups or Lat Pul SxR
5 2x6
5
4
3
11 Week Wednesday Exercises Abs SxR 3x20 Light Deadlift SxR 3x8 Suit Suit Suit Suit Bench Press KG 175.0 212.5 247.5 262.5 277.5 262.5 275.0 282.5 282.5 205.0 w/Pause Reps 4 3 2 2 1 1 1 2 2 4 Deadlift Suit Triceps 11 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Stiff Legge Deadlift Military Press Barbell
-1 -1 KG 285.0 332.5 380.0 405.0 427.5 427.5 Reps 6 5 4 3 2 2 SxR 3x6 Suit Suit Suit
-1
Note:
-1
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps
3x25 3x6 190.0 5 167.5 4 135.0 5 135.0 4
205.0 5 195.0 4 157.5 5 152.5 3
220.0 5 195.0 4 170.0 4 152.5 3
237.5 237.5 252.5 267.5 282.5 4 4 4 3 2 222.5 222.5 3 3 180.0 3 162.5 162.5 2 2
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 12 Week Monday Exercises Abs SxR 3x20 Competition Squat KG 242.5 262.5 262.5 282.5 Bench Press Deadlift
Deadlift
Note:
Reps 3 2 2 2 KG 190.0 205.0 205.0 220.0 Reps 3 2 2 2 KG 262.5 285.0 285.0 310.0 Reps 3 2 2 2
12 Week Wednesday Exercises Abs SxR 3x20 Competition Squat KG 222.5 242.5 242.5 262.5 Bench Press
Date Name
Reps 3 2 2 2 KG 175.0 190.0 190.0 205.0 Reps 3 2 2 2 KG 237.5 262.5 262.5 285.0 Reps 3 2 2 2
Note:
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Exercise Competition 1. Attempt 2.Attempt 3.Attempt Squat 417.5 440.0 450.0 Warm Up
135.0 1x5-7 315.0 1x1
Bench Press
Bar 1x15-20 292.5 1x2 282.5
180.0 1x5 350.0 1x1 d.+k. 307.5
Warm Up
Bar
102.5
1x15-20
1x5-7
220.0
237.5
1x1
1x1 d.
Deadlift Warm Up
Total
462.5
225.0 1x4 372.5 1x1 d.+k. 315.0
270.0 1x3 395.0 1x1 d.+k.
135.0
165.0
197.5
1x5
1x4
1x3
252.5
267.5
1x1 d.
1x1 d.
487.5
500.0
200.0
250.0
300.0
350.0
375.0
1x4-5
1x4
1x3
1x2
1x1
412.5
437.5
1x1d.
1x1 d.
1162.5
1235.0
1265.0
Date Name Competition Notes
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
Novice Date Evaluation Program Training 3 days per week Name Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Goals SQ BP DL Total KG 450.0 315.0 500.0 1265.0 Without Bench Shirt * 325.0 KG % Belastningsintervall, se veiledning Competition Squat w/Suit 405.0 90.0 90 - 95 Raw Competition Squat 405.0 90.0 65 - 75 Front Squat 315.0 70.0 55 - 65 Squats w/Pause Narrow Stance 315.0 70.0 55 - 60 Bench w/Shirt 282.5 90.0 90 - 95 Raw Bench 292.5 90.0 87,5 - 92,5 Bench Press Medium Grip 277.5 85.0 75 - 85 Bench Press Narrow Grip * 277.5 85.0 70 - 80 Military Press * 180.0 55.0 35 - 45 Deadlift 475.0 95.0 90 - 95 Deadlift from Box 450.0 90.0 80 - 90 Stiff Legged Deadlift 225.0 45.0 35 - 45
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 1 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 262.5 282.5 305.0 305.0 325.0 325.0 Reps
7
6
5
4
4
3
Date Name Note:
3
Competition Bench KG 167.5 180.0 195.0 195.0 207.5 207.5 Middle Grip Reps 6 6 5 5 3 3 Stiff Legge Deadlift KG 135.0 135.0 157.5 157.5 Military Press
Reps 8 8 6 6 KG 107.5 117.5 117.5 125.0 125.0 Reps 6 5 5 4 4 SxR 3x12-10 SxR 1x12 1x10 1x8
Lat Pulldown/Pull Leg Curl 1 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Triceps Biceps 1 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
Note:
3x20 3x10-12 190.0 190.0 220.0 220.0 237.5 237.5 Wide 6 6 5 5 3 3 stand 175.0 190.0 190.0 205.0 205.0 220.0 220.0 8 6 6 5 5 4 4 285.0 310.0 310.0 332.5 332.5 332.5 Reps 5 5 5 5 5 5 SxR 3x12-10 SxR 3x12-10
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 5 167.5 6 270.0 5 100.0 6 3x10
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x10 or Dips
205.0 5 180.0 5 292.5 5 107.5 5
220.0 4 180.0 5 315.0 5 107.5 5
220.0 4 195.0 4 337.5 4 117.5 4
237.5 237.5 252.5 252.5 4 4 3 3 195.0 195.0 4 4 337.5 337.5 4 4 117.5 4
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 2 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 262.5 282.5 305.0 315.0 335.0 335.0 Reps
5
5
4
3
3
3
Date Name Note:
3
Competition Bench KG 167.5 187.5 200.0 215.0 215.0 215.0 Middle Grip Reps 5 5 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 170.0 Reps
Military Press KG Barbell Reps Lat Pulldown/Pull SxR Leg Curl SxR 2 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Tricep Biceps 2 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
5 5 5 5 107.5 125.0 125.0 135.0 135.0 5 4 4 3 3 3x12-10 1x12 1x10 1x8
Note:
3x20 3x10-12 190.0 212.5 227.5 245.0 245.0 245.0 Wide 5 4 4 3 3 3 stand 175.0 197.5 212.5 227.5 227.5 227.5 8 6 5 3 3 3 285.0 332.5 332.5 357.5 357.5 357.5 Reps 4 4 4 4 4 4 SxR 3x10 SxR 3x12-10
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 5 167.5 5 270.0 4 107.5 5 3x10
212.5 4 180.0 5 315.0 4 117.5 4
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x12-10 or Dips
227.5 4 195.0 4 315.0 4 117.5 4
245.0 4 207.5 4 360.0 3 125.0 3
260.0 260.0 260.0 3 3 3 207.5 4 360.0 360.0 3 3 125.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 3 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 -1 -1 Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 345.0 345.0 Reps
5
4
4
3
3
3
3
Date Name Note:
3
Competition Bench KG 167.5 195.0 210.0 207.5 222.5 222.5 Middle Grip Reps 5 5 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 157.5 170.0 170.0 Military Press Barbell Lat Pulldown/Pull Leg Curl
Reps 5 5 5 4 4 KG 107.5 125.0 135.0 145.0 145.0 Reps 5 4 3 3 3 SxR 3x10-12 SxR 1x12 1x10 1x8
3 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Triceps Biceps 3 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift from Box
Note:
3x20 3x10-12 190.0 220.0 237.5 252.5 252.5 252.5 Wide 6 5 4 3 3 3 stand 175.0 205.0 220.0 220.0 235.0 235.0 235.0 8 6 4 4 3 3 3 285.0 332.5 357.5 357.5 380.0 380.0 380.0 Reps 6 5 3 3 3 3 3 SxR 3x10-12 SxR 3x10-12
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
3x25 3x8-10 190.0 6 167.5 6 270.0 6 107.5 5 3x10
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups SxR 3x10 or Dips
220.0 5 180.0 6 315.0 5 125.0 4
237.5 5 195.0 5 360.0 3 125.0 4
252.5 3 207.5 4 360.0 3 135.0 3
252.5 267.5 267.5 3 3 3 207.5 4 382.5 382.5 3 3 135.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 4 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 335.0 345.0 365.0 365.0 Suit&Knebind Reps 3 3 3 2 2 1 2 2 2 2 Competition Bench KG 167.5 195.0 222.5 235.0 235.0 Middle Grip Reps 5 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0 Lat Pulldown/Pull Leg Curl
Reps 5 4 SxR 3x10-8 SxR 1x12 1x10
4 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Military Press Barbell Triceps Biceps 4 Week Friday Exercises Abs Light Deadlift Front Squat
Reps KG Reps SxR SxR
3
3
Date Name Note:
3
1x8
Note: 3x20 3x12-15 190.0 220.0 4 4 175.0 205.0 6 5 285.0 332.5 6 5 107.5 125.0 6 5 3x10-8 3x10-8
237.5 3 220.0 4 357.5 4 125.0 5
252.5 3 235.0 3 380.0 3 135.0 4
267.5 267.5 Wide 2 2 stand 235.0 247.5 247.5 3 3 3 405.0 405.0 3 3 135.0 4
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x10-12 190.0 220.0 5 4 167.5 195.0 4 4 270.0 315.0 5 4 107.5 125.0 5 4 3x8 3x8
237.5 4 207.5 4 337.5 3 135.0 3
252.5 3 222.5 3 337.5 3 145.0 3
252.5 252.5 3 3 222.5 3 337.5 3 145.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 5 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x12-15 Competition Squat KG 242.5 282.5 325.0 345.0 365.0 365.0 Competition Bench Middle Grip Stiff Legge Deadlift From Box Military Press Barbell Pull ups or Lat Pul Leg Curl
Reps KG Reps KG Reps KG Reps SxR SxR
6 5 3 3 2 167.5 195.0 222.5 222.5 222.5 5 4 3 3 3 135.0 157.5 170.0 170.0 5 5 4 4 117.5 125.0 125.0 135.0 135.0 6 5 5 4 4 3x10 - 8 1x10 1x8 1x6
5 Week Friday Exercises Abs Light Deadlift Front Squat
KG Reps KG Reps SxR SxR
Note:
2
5 Week Wednesday Exercises Abs SxR 3x20 Light Deadlift SxR 3x10-12 Front Squat KG 190.0 220.0 237.5 252.5 252.5 Wide w/Pause Reps 4 4 4 3 3 stand Bench Press w/Pause Deadlift Suit Triceps Biceps
Date Name
Note:
Suit Suit Suit 175.0 205.0 235.0 247.5 262.5 255.0 255.0 255.0 5 4 4 3 2 2 2 2 285.0 332.5 357.5 380.0 405.0 427.5 427.5 5 4 3 3 3 2 2 3x10-8 Suit Suit Suit 3x10-8
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x8-10 190.0 5 167.5 5 270.0 5 117.5 5 3x8 3x8
220.0 4 195.0 4 305.0 4 135.0 5
237.5 3 207.5 4 337.5 3 145.0 4
252.5 3 222.5 3 372.5 2 152.5 3
267.5 267.5 3 3 235.0 2 405.0 405.0 2 2 152.5 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 6 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 -1 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 345.0 365.0 375.0 385.0 Suit&Knebind Reps 5 4 3 3 2 2 2 2 2 2 Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 Suit Suit Suit Suit Middle Grip Reps 5 4 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 180.0 From Box Reps 5 4 4 4 4 Military Press KG 107.5 125.0 135.0 145.0 145.0 Barbell Reps 6 5 4 3 3 Pull ups or Lat Pul SxR 3x10-8 Leg Curl SxR 1x10 1x8 1x6 6 Week Wednesday Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG from High Box Reps Triceps SxR Biceps SxR 6 Week Friday Abs Light Deadlift Front Squat Bench Press Narrow Grip Deadlift
Date Name Note:
Note: 3x20 3x12-15 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide 5 4 4 3 3 2 2 stand 175.0 205.0 220.0 235.0 247.5 247.5 262.5 262.5 6 5 4 4 3 3 2 2 270.0 315.0 337.5 360.0 382.5 382.5 5 5 3 3 3 3 3x10-8 3x10-8
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps SxR
Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x10-12 190.0 220.0 4 4 167.5 195.0 7 5 285.0 332.5 6 5 107.5 117.5 5 5 3x8 3x8
237.5 4 207.5 5 357.5 3 125.0 4
252.5 4 207.5 5 357.5 3 135.0 3
252.5 252.5 4 4 222.5 222.5 4 4 380.0 380.0 380.0 3 3 3 135.0 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 7 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10-12 -1 -1 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 365.0 375.0 Competition Bench Middle Grip Stiff Legge Deadlift From Box Military Press Barbell Pull ups or Lat Pul Leg Curl
Reps KG Reps KG Reps KG Reps SxR SxR
7 Week Wednesday Exercises Abs SxR Light Deadlift SxR Bench Press KG w/Pause Reps Deadlift KG Suit Reps Triceps SxR Biceps SxR
7 Week Friday Exercises Abs Light Deadlift Front Squat
5 5 3 3 2 167.5 195.0 222.5 222.5 4 4 4 4 135.0 157.5 170.0 180.0 180.0 5 4 4 4 4 107.5 125.0 135.0 145.0 145.0 6 5 4 3 3 3x8-6 1x10 1x8 1x6
2
Date Name Note:
2
Note: 3x20 3x8-10 Suit Suit Suit 175.0 205.0 235.0 247.5 262.5 255.0 262.5 262.5 4 4 4 2 2 2 2 2 285.0 332.5 357.5 380.0 405.0 427.5 452.5 452.5 332.5 5 4 4 3 3 2 2 2 6 3x8-6 Suit Suit Suit Suit 3x8-6
Note: SxR SxR KG Reps KG Reps KG Reps SxR
Bench Press Narrow Grip Military Press Barbell Pull ups or Lat Pul Bar or Machine Push ups w/Vest SxR or Dips w/Vest
3x25 3x12-15 190.0 220.0 220.0 237.5 252.5 267.5 282.5 282.5 300.0 Wide 6 5 5 4 3 3 2 2 2 stand 167.5 195.0 222.5 235.0 250.0 4 4 3 3 2 107.5 125.0 145.0 152.5 162.5 162.5 5 4 4 3 2 2 3x6 3x6
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 8 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 315.0 335.0 355.0 375.0 355.0 375.0 385.0 395.0 282.5 Suit&Knebind Reps 4 3 3 2 2 2 2 1 2 2 5 Competition Bench KG 167.5 195.0 222.5 222.5 235.0 235.0 -1 Middle Grip Reps 5 5 4 4 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 192.5 192.5 From Box Reps 5 4 4 3 3 3 Military Press KG 107.5 125.0 135.0 145.0 145.0 Barbell Reps 6 5 4 3 3 Pull ups or Lat Pul SxR 3x8-6 Leg Curl SxR 1x10 1x8 1x6 8 Week Wednesday Abs SxR 3x20 Light Deadlift SxR 3x10-12 Front Squat KG 190.0 190.0 220.0 220.0 252.5 252.5 Reps
Bench Press w/Pause Deadlift Triceps Biceps 8 Week Friday Abs Light Deadlift Front Squat w/Pause Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul Push ups w/Vest or Dips w/Vest
6
6
5
5
3
Date Name Note:
Note:
3
KG Reps KG Reps SxR SxR
Suit Suit Suit 175.0 205.0 227.5 242.5 255.0 270.0 262.5 267.5 267.5 190.0 5 5 4 3 2 2 2 2 2 5 285.0 332.5 357.5 357.5 380.0 380.0 405.0 6 5 3 3 3 3 3 3x8-6 3x8-6
SxR SxR KG Reps KG Reps KG Reps KG Reps SxR SxR
3x25 3x12-15 190.0 220.0 5 5 167.5 195.0 5 5 270.0 315.0 5 5 117.5 135.0 5 5 3x6 3x6
Note:
237.5 4 207.5 5 360.0 3 145.0 4
252.5 4 222.5 3 382.5 3 152.5 3
267.5 282.5 300.0 Wide 3 2 2 stand 222.5 235.0 3 3 405.0 427.5 427.5 2 2 2 152.5 3
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 9 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10-12 Competition Squat KG 242.5 282.5 305.0 325.0 345.0 360.0 365.0 Competition Bench Middle Grip Pull ups or Lat Pul Biceps
Bench Press w/Pause Stiff Legge Deadlift Pull ups or Lat Pul Push ups w/Vest or Dips w/Vest
Note:
Reps 5 5 4 3 3 2 2 KG 167.5 195.0 207.5 222.5 235.0 250.0 250.0 222.5 167.5 Reps 6 5 4 3 3 2 2 3 8 SxR 3x8-6 SxR 3x8-6
9 Week Wednesday Exercises Abs SxR Light Deadlift SxR Deadlift KG Suit Reps Military Press KG Barbell Reps Triceps SxR Leg Curl SxR 9 Week Friday Exercises Abs Light Deadlift Front Squat w/Pause
Date Name
Note: 3x20 3x8-10 Suit Suit Suit Suit 285.0 332.5 380.0 405.0 427.5 452.5 475.0 475.0 285.0 4 3 2 2 1 2 2 2 4 145.0 162.5 162.5 170.0 170.0 -1 -1 4 3 3 2 2 3x8-6 1x8 1x6 1x4
Note: SxR 3x25 SxR 3x12-15 KG 190.0 205.0 220.0 237.5 237.5 252.5 252.5 267.5 267.5 Wide Reps 6 5 4 4 4 4 4 3 3 stand Suit Suit Suit KG 175.0 205.0 235.0 247.5 262.5 277.5 267.5 275.0 275.0 205.0 Reps 4 3 3 2 2 1 1 2 2 4 KG 135.0 135.0 157.5 157.5 170.0 170.0 -1 Reps 6 6 6 6 5 5 SxR 3x6 SxR 3x6
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 10 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x8-10 -1 Suit Suit Suit Suit Competition Squat KG 242.5 282.5 325.0 345.0 365.0 385.0 365.0 385.0 405.0 405.0 282.5 Suit&Knebind Reps 4 3 2 2 2 1 1 1 2 2 4 Competition Bench KG 167.5 195.0 207.5 222.5 235.0 235.0 -1 -1 Middle Grip Reps 7 5 5 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 180.0 192.5 202.5 202.5 Reps
Pull ups or Lat Pul SxR Leg Curl SxR 10 Week Wednesday Exercises Abs SxR Light Deadlift SxR Front Squat KG w/Pause Reps Bench Press KG w/Pause Reps Deadlift KG Push ups w/Vest or Dips w/Vest Biceps
5 3x6 1x8
4
4
1x6
1x4
3
2
Note:
2
Note: 3x20 3x10-12 190.0 220.0 237.5 252.5 267.5 282.5 282.5 Wide
4 4 3 3 3 2 2 stand 175.0 205.0 220.0 235.0 235.0 247.5 247.5 5 5 4 4 4 3 3 285.0 332.5 332.5 357.5 357.5 380.0 380.0 Reps 4 4 4 3 3 2 2 SxR 3x6 SxR
3x6
10 Week Friday Exercises Abs SxR 3x25 Light Deadlift SxR 3x12-15 Competition Squat KG 242.5 282.5 305.0 305.0 325.0 325.0 325.0 Bench Press Narrow Grip Deadlift from High Box Military Press Barbell Pull ups or Lat Pul
Date Name
Reps 5 5 3 3 3 3 KG 167.5 195.0 222.5 235.0 250.0 250.0 Reps 5 5 4 3 2 2 KG 270.0 315.0 337.5 360.0 382.5 382.5 Reps 5 5 3 3 3 3 KG 135.0 152.5 170.0 180.0 180.0 Reps 5 4 3 2 2 SxR 3x6 -1 -1
3
Note:
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 11 Week Monday Exercises Abs SxR 3x30 Light Deadlift SxR 3x10 -1 Competition Squat KG 242.5 282.5 305.0 325.0 325.0 345.0 365.0 Reps
4
4
3
3
3
3
Date Name Note:
2
Bench Press KG 175.0 205.0 220.0 235.0 247.5 w/Pause Reps 4 4 3 3 3 Stiff Legge Deadlift KG 135.0 157.5 170.0 180.0 Reps
Pull ups or Lat Pul SxR
5 2x6
5
4
3
11 Week Wednesday Exercises Abs SxR 3x20 Light Deadlift SxR 3x8 Suit Suit Suit Suit Bench Press KG 175.0 212.5 247.5 262.5 277.5 262.5 275.0 282.5 282.5 205.0 w/Pause Reps 4 3 2 2 1 1 1 2 2 4 Deadlift Suit Triceps 11 Week Friday Exercises Abs Light Deadlift Front Squat Bench Press Narrow Grip Stiff Legge Deadlift Military Press Barbell
-1 -1 KG 285.0 332.5 380.0 405.0 427.5 427.5 Reps 6 5 4 3 2 2 SxR 3x6 Suit Suit Suit
-1
Note:
-1
Note: SxR SxR KG Reps KG Reps KG Reps KG Reps
3x25 3x6 190.0 5 167.5 4 135.0 5 135.0 4
205.0 5 195.0 4 157.5 5 152.5 3
220.0 5 195.0 4 170.0 4 152.5 3
237.5 237.5 252.5 267.5 282.5 4 4 4 3 2 222.5 222.5 3 3 180.0 3 162.5 162.5 2 2
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF 12 Week Monday Exercises Abs SxR 3x20 Competition Squat KG 242.5 262.5 262.5 282.5 Bench Press Deadlift
Deadlift
Note:
Reps 3 2 2 2 KG 190.0 205.0 205.0 220.0 Reps 3 2 2 2 KG 262.5 285.0 285.0 310.0 Reps 3 2 2 2
12 Week Wednesday Exercises Abs SxR 3x20 Competition Squat KG 222.5 242.5 242.5 262.5 Bench Press
Date Name
Reps 3 2 2 2 KG 175.0 190.0 190.0 205.0 Reps 3 2 2 2 KG 237.5 262.5 262.5 285.0 Reps 3 2 2 2
Note:
NORWEIGIAN POWERLIFTING ASSOCIATION Training 3 days per week Prepared by Dietmar Wolf - Sporting Director / Education Consultant at NSF Exercise Competition 1. Attempt 2.Attempt 3.Attempt Squat 417.5 440.0 450.0 Warm Up
135.0 1x5-7 315.0 1x1
Bench Press
Bar 1x15-20 292.5 1x2 282.5
180.0 1x5 350.0 1x1 d.+k. 307.5
Warm Up
Bar
102.5
1x15-20
1x5-7
220.0
237.5
1x1
1x1 d.
Deadlift Warm Up
Total
462.5
225.0 1x4 372.5 1x1 d.+k. 315.0
270.0 1x3 395.0 1x1 d.+k.
135.0
165.0
197.5
1x5
1x4
1x3
252.5
267.5
1x1 d.
1x1 d.
487.5
500.0
200.0
250.0
300.0
350.0
375.0
1x4-5
1x4
1x3
1x2
1x1
412.5
437.5
1x1d.
1x1 d.
1162.5
1235.0
1265.0
Date Name Competition Notes
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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