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( 8 ) scribd.vpdfs.com haack-program

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Estimated Max
PR's
6/24/2020
Deadlift
180
180
Bench
bands
2x6x60kg
2x5x70kg
5-6x2-6@2-3 RiR
77.5-92.5kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
5-6x2-6@2-3 RiR
110-130kg
Bench
slingshot
5x5-6@2-3 RiR
High Bar
narrow stance
5x10-12@2-3 RiR
87.5-90kg
DB Bench
2-3x8-10@3 RiR
27.5-30kg
Coan Rows
3x5-8@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Pull Ups or
Farmers Walk
5xMax or
6 laps
Tricep Pushdown
2-3x10@2-3 RiR
Barbell Curl
2-3x10@2-3 RiR
2x10
Bench
120
125
Wednesday
Hyperextension
Haack Copy - Week 1 (Low Intensity Hig
OHP
67.5
70
Squat
140
140
Tuesday
Band Y T W
2x10
ck Copy - Week 1 (Low Intensity High Volume)
Chin Up
Pull Up
7
6
Friday
Band Y T W
2x10
Front Squat
100
100
Sunday
Hyperextension
Power Clean
70
2x10
Deadlift
pauses at
different heights
on warm ups
5x90kg
2x4x110kg
2x3x125kg
3-4x2-6@2-3 RiR
140-165kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
3-4x2-6@2-3 RiR
110-130kg
Bench
2x6x70kg
2x5x85kg
3-4x2-6@2-3 RiR
92.5-110kg
Bench
2x6x70kg
2x5x85kg
3-4x2-6@2-3 RiR
92.5-110kg
Power Clean
warm up with
clean pull and
hang cleans
2x3x40kg
2x3x50kg
3-4x3@2-3 RiR
60-62.5kg
Front Squat
or SSB
5x10-12@2-3 RiR
65-67.5kg
70-72.5kg
Seated DB OHP
2-3x10@3 RiR
DB Row
3x12@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Pull Ups or
Farmers Walk
5xMax or
6 laps
Tricep Pushdown
2-3x10@2-3 RiR
DB Hammer Curl
3x10@2-3 RiR
1
Do this for a while then try out Sheiko Gold
Change up assistance when I feel like it
Keep logging lifts with Sheiko Gold
Estimated Max
PR's
6/24/2020
Squat
140
140
Tuesday
Foam Rolling
Deadlift
180
180
20 minutes
Bench
120
125
Wednesday
Foam Rolling
Haack Copy - Week 2 (Medium Intensity Me
OHP
67.5
70
20 minutes
Bench
bands
2x6x60kg
2x5x70kg
3-4x2-5@1-2 RiR
82.5-92.5kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
3-4x2-5@1-2 RiR
115-130kg
Bench
slingshot
4x3-4@2 RiR
High Bar
narrow stance
4x8-10@1-2 RiR
90-100kg
DB Bench
2-3x8-10@3 RiR
27.5-30kg
Coan Rows
3x5-8@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Ab Wheel or
Split Squats
3x8-10
or 5x8 (med)
Tricep Pushdown
2-3x10@2-3 RiR
Barbell Curl
2-3x10@2-3 RiR
opy - Week 2 (Medium Intensity Medium Volume)
Chin Up
Pull Up
7
6
0
0
Friday
Foam Rolling
20 minutes
Front Squat
100
100
Sunday
Foam Rolling
Leg Press
70
0
20 minutes
Deadlift
pauses at
different heights
5x90kg
2x4x110kg
2x3x125kg
2-3x2-5@1-2 RiR
150-165kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
2-3x2-5@1-2 RiR
115-130kg
Bench
2x6x70kg
2x5x85kg
3x90kg
2-3x2-5@1-2 RiR
100-110kg
Bench
2x6x70kg
2x5x85kg
3x90kg
2-3x2-5@1-2 RiR
100-110kg
Power Clean
warm up with
clean pull and
hang cleans
2x3x40kg
2x3x50kg
2-3x2@2-3 RiR
62.5-65kg
Front Squat
or SSB
4x8-10@1-2 RiR
67.5-75kg
72.5-80kg
Seated DB OHP
2-3x10@3 RiR
DB Row
3x12@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Ab Wheel
Split Squats
3x8-10
or 5x8 (med)
Tricep Pushdown
2-3x10@2-3 RiR
DB Hammer Curl
3x10@2-3 RiR
Estimated Max
PR's
6/24/2020
Squat
140
140
Tuesday
Foam Rolling
Deadlift
180
180
20 minutes
Bench
120
125
Wednesday
Foam Rolling
Haack Copy - Week 3 (High Intensity Lo
OHP
67.5
70
20 minutes
Bench
2x6x60kg
2x5x70kg
3x102.5kg
1-2x1-3@0-1 RiR
110-120kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
1-2x1-3@0-1 RiR
130-140kg
Bench
slingshot
2x1-2@2 RiR
High Bar
narrow stance
2x6-8@0-1 RiR
102.5-112.5kg
DB Bench
2-3x8-10@3 RiR
27.5-30kg
Coan Rows
3x5-8@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Ab Wheel or
Split Squats
3x8-10
or 5x8 (med)
Tricep Pushdown
2-3x10@2-3 RiR
Barbell Curl
2-3x10@2-3 RiR
ck Copy - Week 3 (High Intensity Low Volume)
Chin Up
Pull Up
7
6
0
0
Friday
Foam Rolling
20 minutes
Front Squat
100
100
Sunday
Foam Rolling
Leg Press
70
0
20 minutes
Deadlift
pauses at
different heights
5x90kg
2x4x110kg
2x3x125kg
1-2x1-3@0-1 RiR
165-180kg
Squat
pauses on
on warm ups
5x70kg
2x4x85kg
2x3x100kg
1-2x1-3@0-1 RiR
130-140kg
Bench
speed or
long pause
2x6x40kg
2x5x50kg
5-6x3-6@2-3 RiR
Around 70kg
Bench
2x6x70kg
2x5x85kg
3x102.5kg
1-2x1-3@0-1 RiR
110-120kg
Power Clean
warm up with
clean pull and
hang cleans
2x3x40kg
2x3x50kg
1-2x1@1-2 RiR
65-67.5kg
Front Squat
or SSB
2x6-8@0-1 RiR
77.5-85kg
82.5-92.5kg
Seated DB OHP
2-3x10@3 RiR
DB Row
3x12@2 RiR
Lat Pulldown
2-3x15@3-4 RiR
Ab Wheel
Split Squats
3x8-10
or 5x8 (med)
Tricep Pushdown
2-3x10@2-3 RiR
DB Hammer Curl
3x10@2-3 RiR
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