8/15/2019 Frequency Programme Squat bench everyday

1/4

8/15/2019 Frequency Programme Squat bench everyday

2/4

Week 3

Day 1 kg SxR Enter maxes Daily min

Squat 130 5x4 nit!kgBench 77.5 5x4 Squat! 174.4   140 147.5

Deadlift 162.5 5x4 Bench! 103   82.5 87.5

Day 2

Deadlift!218   175 185

 

Squat 140 4x3

Bench 82.5 4x3   Accessories

Day 3

Day 1 Day 2 Day 3 Day 4

Ro$! %lean! Ro$! %lean!

Squat 122.5 5x5   &ullu! %hin! &ullu! %hin!

Bench 72.5 5x5   'aceull! Rea( delt 'aceull! Rea( delt

Deadlift 175 4x3 che!t7510 !houlde(5075 )ac*7510

Day 4

)ice5075 t(i!5075

Res"urces

Squat 147.5 +,R+& High Frequency Training

Bench 87.5 +,R+&   St(engtheo(-.co/highf(equenc-t(aining

Day 5

St(engtheo(-.co/-ou(d(ugf(eeu!clea

St(engtheo(-.co/)ulga(iananual

Squat 112.5 6x6   h- -ou !hould )e doing o(e ullu! a(

Bench 67.5 6x6   h- -ou !hould )e doing o(e ullu! a(

Deadlift 185 +,R+&

Other 

Lift Tonnage Re!   St(engtheo(-.co/!eed*ill!2xtheintenSquat   12570 "3103   St(engtheo(-.co/$hatilea(nedto!quat

Bench   7480 "3103   St(engtheo(-.co/$hatilea(nedonthe$

Deadlift   6830 3242   St(engtheo(-.co/$hatilea(nedtodeadli

http://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fhigh-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerliftershttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fyour-drug-free-muscle-and-strength-potential-part-2%20http://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fbulgarian-manualhttp://var/www/apps/conversion/tmp/scratch_3/Why%20you%20should%20be%20doing%20more%20pullups%20part%201%20-%20GZCLhttp://var/www/apps/conversion/tmp/scratch_3/Why%20you%20should%20be%20doing%20more%20pullups%20part%202%20-%20GZCLhttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fspeed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gainshttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-to-squat-500http://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-on-the-way-to-benching-350-poundshttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-to-deadlift-500-poundshttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-to-deadlift-500-poundshttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-on-the-way-to-benching-350-poundshttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fwhat-i-learned-to-squat-500http://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fspeed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gainshttp://var/www/apps/conversion/tmp/scratch_3/Why%20you%20should%20be%20doing%20more%20pullups%20part%202%20-%20GZCLhttp://var/www/apps/conversion/tmp/scratch_3/Why%20you%20should%20be%20doing%20more%20pullups%20part%201%20-%20GZCLhttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fbulgarian-manualhttp://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fyour-drug-free-muscle-and-strength-potential-part-2%20http://var/www/apps/conversion/tmp/scratch_3/Strengtheory.com%2Fhigh-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters

8/15/2019 Frequency Programme Squat bench everyday

3/4

8/15/2019 Frequency Programme Squat bench everyday

4/4

142.5

82.5

176.25