- Code: Tout sélectionner
Week 1 - 70% max courant x 2 sets of 10 repetitions
Week 2 - 70% x 2 sets of 10 repetitions
Week 3 - 73% x 2 sets of 8 repetitions
Week 4 - 76% x 2 sets of 8 repetitions
Week 5 - 79% x 2 sets of 5 repetitions
Week 6 - 82% x 2 sets of 5 repetitions
Week 7 - 85% x 2 sets of 5 repetitions
Week 8 - 88% x 2 sets of 5 repetitions
Week 9 - 91% x 2 sets of 3 repetitions
Week 10 - 94% x 2 sets of 3 repetitions
Week 11 - 97% x 2 sets of 2 repetitions
Week 12 - 100% x 2 set of 2 repetitions
Week 13 - 104% x 1 set of 1 repetition
Week 14 - 107% - 111% x 1 set of 1 repetition
- Code: Tout sélectionner
8-WEEK POWERLIFTING CYCLE
Week
1 2^12 60% max voulu
2 2^10 65%
3 2^8 69%
4 2^6 74%
5 2^5 79%
6 2*4 85%
7 2*3 90%
8 2*2 95%
- Code: Tout sélectionner
Week %max voulu Reps Sets
---- ---- ---- ----
1 60% 10 3
2 65% 9 3
3 70% 8 3
4 75% 7 3
5 80% 6 3
6 85% 5 3
7 90% 3 2
8 95% 2 2
9 100% 1 1
Je le mets pas dans la faq pour que vous puissiez poster aussi.
Fab