TWO-A-DAYS PRE-SEASON WORKOUTS
The key to success in November is unrelenting preparation in the off-season and consistent movement and weight training throughout the season. As we transition from the off-season to the season, all teams go through 2-4 weeks of pre-season preparation. Coaches have players working hard on the field but we can’t afford to be out of the weight room during this period. This series of weigh lifting workouts was developed for easy implementation after two-a-day practices. Weights are purposely kept light and our goal is for athletes to maintain their range of motion and keep their mind and body sharp so they can return to a normal workout pattern once the season begins. Each work out consists of three sets of Clean Pulls, Squats and Bench Press, some auxiliary lifts , and range of motion activity for the neck andshoulders. Six workouts total (averaging 2x a week) over the course of a two to four week pre-season are enough to keep athletes’ bodies ready. The program can be sliced up in a few ways: Alternate the Big Guys (Offensive Linemen, Defensive Linemen, Linebackers and Tight Ends) and the Skill Guys (Quarterbacks, Running backs, Wide Receivers, Defensive Backs and Specialists), or break the workouts out by ability – Seniors and Juniors, Juniors and Sophomores, and a third group with little lifting experience. The third group can be used as a teaching group where new players and younger athletes can master the correct form and body movements involved in each lift. A couple common sense things to keep in mind when implementing this program is to make sure athletes aren’t lifting the day prior to or right after a scrimmage, and that if the weather has been extremely hot during practice, it is a better idea to give the athletes a break. Pre-season preparation helps athletes stay strong so they can finish strong. Work hard and have fun in the pre-season, and we’ll be back with an in-season program to help coaches and athletes achieve success on the field throughout the season.
SCHEDULE
2-A-DAYS LIFT SCHEDULE WORKOUT 1
WORKOUT 2
EXERCISE
REPS
OLYMPIC LIFTS
SET 1
REST
SET 2
SET 3
WORKOUT 5
EXERCISE
REPS
OLYMPIC LIFTS
SET 1
SET 2
REST SET 3
WORKOUT 6
EXERCISE OLYMPIC LIFTS
REPS SET 1
REST
SET 2
SET 3
EXERCISE OLYMPIC LIFTS
REPS SET 1
SET 2
REST SET 3
Clean Pull
4/45%
4/47%
4/50%
1 min
Clean Pull
4/47%
4/50%
4/52%
1 min
Clean Pull
4/55%
4/55%
4/55%
1 min
Clean Pull
4/55%
4/55%
4/55%
1 min
Back Squat
5/40%
5/42%
5/45%
1 min
Back Squat
5/52%
5/45%
5/50%
1 min
Back Squat
5/60%
5/60%
5/60%
1 min
Back Squat
5/60%
5/60%
5/60%
1 min
Bench Press
5/45%
5/50%
5/55%
1 min
Bench Press
5/50%
5/55%
5/60%
1 min
Bench Press
5/65%
4/70%
4/70%
1 min
Bench Press
5/65%
4/70%
4/70%
1 min
SHOULDERS
SET 1
SET 2
SET 3
SHOULDERS
SET 1
SET 2
SET 3
SHOULDERS
SET 1
SET 2
SET 3
SHOULDERS
SET 1
SET 2
SET 3
Upright Row
8
8
8
1 min
Shrugs
8
8
8
1 min
Upright Row
8
8
8
1 min
Shrugs
8
8
8
1 min
Plate Circuit
8
8
8
1 min
Scap Pinch
20
20
20
1 min
Plate Circuit
8
8
8
1 min
Scap Pinch
20
20
20
1 min
SET 1
SET 2
SET 3
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
Pull-Ups (Wide)
8
8
8
% 1 min
SET 1
Lat Pull (Wide)
8
8
8
1 min
Pull-Ups (Wide)
8
8
8
1 min
Lat Pull (Wide)
8
8
8
1 min
DB Row
8
8
8
1 min
DB Bench Row
8
8
8
1 min
DB Row
8
8
8
1 min
DB Bench Row
8
8
8
1 min
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
BACK
BICEP
DB Hammer Curl TRICEP
Tricep Extension 4 - Way Neck
8
8
8
SET 1
SET 2
SET 3
8
8
8
BICEP
1 min
EZ Bar Curl TRICEP
1 min
STRETCH
Power Ball Push-up 4 - Way Neck
WORKOUT 3
8
8
8
SET 1
SET 2
SET 3
8
8
8
BACK
BICEP
1 min
TRICEP
1 min
STRETCH
REPS SET 1
REST
SET 2
SET 3
EXERCISE OLYMPIC LIFTS
REPS
REST
SET 1
SET 2
SET 3
4/50%
4/52%
4/55%
1 min
Clean Pull
4/55%
3/60%
3/65%
1 min
Back Squat
5/45%
5/50%
5/55%
1 min
Back Squat
5/55%
5/60%
5/60%
1 min
Bench Press
5/55%
5/60%
5/65%
1 min
Bench Press
5/57%
5/62%
5/65%
1 min
SHOULDERS
SET 1
SET 2
SET 3
SHOULDERS
SET 1
SET 2
SET 3
Upright Row
8
8
8
1 min
Shrugs
8
8
8
1 min
Plate Circuit
8
8
8
1 min
Scap Pinch
20
20
20
1 min
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
Pull-Ups (Wide)
8
8
8
1 min
Lat Pull (Wide)
8
8
8
1 min
DB Row
8
8
8
1 min
DB Bench Row
8
8
8
1 min
SET 1
SET 2
SET 3
SET 1
SET 2
SET 3
BICEP
Tricep Extension 4 - Way Neck
Clean Pull
BACK
DB Hammer Curl
8
8
8
SET 1
SET 2
SET 3
8
8
8
BACK
BICEP
1 min
BACK
BICEP
EZ Bar Curl TRICEP
1 min
STRETCH
WORKOUT 4
EXERCISE OLYMPIC LIFTS
BACK
To determine your max weight lifting range and calculate your max percentages, please reference “Percent-of-Max Charts” at the back of this book. FOR ALL AUXILIARY LIFTS, LOAD SHOULD BE DETERMINED BY COACH OR ATHLETE.
Power Ball Push-up 4 - Way Neck
8
8
8
SET 1
SET 2
SET 3
8
8
8
STRETCH
1 min
1 min
DIAGRAMS & DESCRIPTIONS
DIAGRAMS & DESCRIPTIONS CLEAN PULL Clean Pull
UPRIGHT Upright Rows RO 3
6
5 4
3
2
1
2
4
7 1 1.
2.
3. Positionthebodyso
Standwithfeethipwidth apartso thattheballsof thefeetare positioneddirectlyunderthebar
theshoulders aredirectlyoverthebar,tightenthe coreandpullthe chestupso the backremainsflat
Squatdownandgrip thebar usingacleangrip,keepingthe armsstraight,elbowsrotatedout, andwristscupped
knees,backangle remainsconstant asthehips andshouldersriseatthe samerate 5. Thebarremainscloseto
4. Pullthebar offthefloor
ata constant speedbyextendingthehips and
6. Explosivelyextendthebody
vertically
1.
andshrugtopullthebarup 7.
thebody
Attheheightof thepullthe ankles, knees,and hipsarefullyextended
afteritcrossestheknees
Back Squat BACk SqUAT
Theathletewillgraspa barbellwith theirgripbeing justoutsidethe smoothportionofthebar.Wedonot wantthegrip tobe tooclosebecause itcouldadverselyeffectthewrist of theathlete
2. 3.
Thebarwill startat theathleteswaist Theathletewillraisethe barup just underthechin byliftingtheir elbows ashigh asis necessary
Oncethecorrectheightis obtained theathletewilllowerthe weighttothe startingposition 5. Continueforthe requiredreps 4.
SHRUGS Dumbbell Shrug 1 2
3
4
4
5
2
1.
2.
3.
Positionthebar behindthehead ontheupperpartoftheback/ trapareawhereit restsmost comfortably usinga widerthan shoulderwidthgrip
4.
Keepingthechestup, tightenthe coreandusethelegstoliftthebar offtherackandstepbacktolift
7
8
1
6
3
Feetarepositionedbetweenhip, shoulderwidthapartwith thetoes pointingslightlyout
5. Beginthedecent bysettingthe
Keepingthechestup andeyes focusedstraightahead,takein air andtightenthe core
6. Continuetodropthehipsina
hips
backslightlyto shifttheweight towardtheheels controlledmannerbybendingthe knees,keepingthechestup and backstraightuntil thighsareparallel tothe ground
BENCH PRESS BenchPress
7.
Kneesshouldbe keptin linewith thetoesbut neverallowedtoshift infrontofthem
8. Fromthebottom, pushthroughthe
feet,usingthehips andthigh musclestoreturnto thestarting position,exhalingasyou rise
1.
Allowthedumbbellsto hangat the side,standwiththe feetdirectly underthehips withtheknees slightlybent
2. Keepingthechestup
andeyes focusedstraightahead,takeinair andtightenthe core
3. Keepingthearmsstraight,shrug
thedumbbellsstraightup using thetrapsasiftryingtotouchthe shoulderstothe ear
SCAP Scap Pinches PINCH 1 3
3 4
4
5
2 1
6
2
5
4. Inhaleandhold
yourbreathas the shrugbeginsand thenexhaleas you returntothe startingposition
DIAGRAMS & DESCRIPTIONS WIDE GRIP(IDE) PULL-UP PULL-UPS
DUMBBELL BENCH ROW RO 1 2 1
2
3
3
1.
Theathletewilltake theassigned grip.WideGrip: handsslightlywider thanshoulderwidth
2.
Donot jumpinto thefirstrepetition. Allowyourbodytohangpriorto doingthefirst repetition
3. Bendkneesand
1.
crossyourankles. Havea partnerspot/assistby pushinguponshinsorlowback toachievethe requirednumber ofrepetitions
LAT (IDE) WidePULL Lat Pulldown
Theathletewillpositionthemselves withtheirchesthighon theedgeof abench ata 30ºincline.Theathlete willpickup twodumbbells(onein eachhand)
2.
Keepingtheirheadin aneutral positiontheywillraisethe dumbbells upby bendingtheirelbowsuntilthe dumbbellsnearlytouchthebench
3.
Theathletewillthen,under control, lowerthedumbbellsbackto the startingposition
Dumbbell Hammer Curl DUMBBELL HAMMER CURL
3 2 3
2
1
1 4
1.
Sitat ahigh cablepulldown machinewiththeknees held downby thepadding
2. Fullyextendthe armsoverheadand
graspthebar usinga wide,overhand grip(palmsfacingawayfrom you)
3. Pullthebardowninfrontofthe
facetothe collarbone,squeezingthe shoulderbladestogetherandpulling theelbowdown&back
Dumbbell Row DUMBBELL RO
4. Exhalesandin
acontrolledmanner, returnthebar tothe startingposition withelbowsfullyextended
1.
2.
Holda dumbbellineach handatyour sideswiththe palmsfacingin
Curltheweightsupwardby bendingattheelbows sothattheflatendofthe dumbbelliscomingup towardtheshoulder
3.
Bringtheweightup sothat italmosttouchesthe shoulderand thenreturn tothestartingpositionin a controlled manner
EZ BAR Bar Curl EZ CURL
2
1
3
1
2
4. Continuethisprocedureforthe
requirednumberofrepetitions.Do notuseyourlowerbackintryingto raisethedumbbells.
DIAGRAMS & DESCRIPTIONS TRICEP ExTENSION TricepExtension
Manual Neck Backward NECk BACkARD
2
4 1
3
3
2
1.
2.
Usingapulleymachinegrasp thebarwithanarrowgripat aboutchestheight
4
3.
Pushthebarall thewaydown throughafullrangeof motion
4.
Pausefora countandthenallowthe barto returnthestartingpoint
Keepelbowstothe side
5
1
5. Repeatfortherequirednumber
1.
ofreps
Usinga90° bench,sit uprightwith yourbackflatagainstthe bench
2. Placeatowelover
yourheadand haveapartnerstand behindyouwith theirhandsonthe backofyour head
Push-UpBALL Complex: Power Ball Push-Ups POER PUSH-UP
3.
Beginwithyourneckstraight, notextendedbackward
4.
Haveyourpartnergentlypushthe headforwardasyou tuckthechin andresistthem
5.
Returntothestartingpositionby movingtheheadbackto center whileyourpartnergentlyresists yourmovement,makingsurenot to extendtheneckpastcenter
NECk SIDE-TO-SIDE Manual Neck Side to Side
1 2
3
4
2 1
1.
Placehandsona powerballand assumethepush-upposition; armsextended,backflat,body ina straightline
2.
Keepingthe elbowsin,lowerthe bodyuntilthechesttouchesthe powerballandthen pressback upto fullelbowextension
1.
yourhead andhavea partnerstandbehind youwithonehandonthesideof yourheadandthe otheronyour oppositeshoulder
2 5
1
3.
Beginwithyourneckstraightand haveyourpartnergentlypushthe headtothe sideasyou resistthem
4.
Returntothestartingpositionby movingtheheadbackto center whileyourpartnergentlyresistsyour movement
2. Placeatowelover
Manual Neck Forward NECk FORARD
3
Usinga90° bench,sit uprightwith yourbackflatagainstthe bench
5
4
5.
Completethe requirednumberof repetitionsonone sideandthen repeatfortheoppositeside
MAx wEIGHT LIFTING RANGES FOR ATHLETES WHO DO NOT KNOW THEIR MAXES, USE THIS CHART AS A GUIDE.
BODY TYPE
HANG CLEAN / POwER CLEAN
BENCH
SqUAT
HEAvY- wEIGHT
230 - 250 lbs
275 - 300 lbs
400 - 450 lbs
MIDDLE- wEIGHT
200 - 235 lbs
225 - 275 lbs
350 - 400 lbs
LIGHT- wEIGHT
185 - 200 lbs
200 - 225 lbs
275 - 350 lbs
45 - 185 lbs
45 - 200 lbs
45 - 275 lbs
FLYwEIGHT
Maxes from these three lifts will determine all of the major movement maxes. HANG CLEAN / POwER CLEAN MAx wILL BE USED TO FIGURE:
Olympic Lifts (Hang Clean / Hang Snatch / Clean Pull / Dumbbell Jerk) One Legged Lifts (Box Step-up and One Legged Squat) BENCH PRESS MAx wILL BE USED TO BE USED TO FIGURE:
All Pressing: (Bench Press, Bench Press (Pause) / 30 and 45-degree Incline Bench / Dumbbell Flat Bench / 30 and 45-degree Dumbbell Bench and all Alternating Dumbbell Pressing Actions / Shoulder Press / Dumbbell Shoulder Press \ and all Alternating Dumbbell Pressing Actions. SqUAT MAx wILL BE USED TO FIGURE:
Back Squat and Front Squat One repetition maxing is not necessary to run this or any other program. The strength ranges are relative to size and body strength that the athlete shows during normal workouts. If a wide receiver can handle more weight by showing his ability to have great technique and speed of movement, then the athlete can move up to a higher strength level. Often times with younger athletes, the bigger athletes are
If your don’t do a one rep max with your team (or a rep max period), then start athletes at the beginner level and allow them to rise through the levels as they are able to handle the weight. Remember safety first and don’t ever push an athlete to lift a weight that is out of their technique level. Always err on the side of safety!
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
20%
22.5%
25%
27%
LBS
20%
22.5%
25%
27%
100
20
20
25
30
310
65
70
80
80
110
20
25
30
30
320
65
75
80
85
120
25
30
30
35
330
70
75
80
85
130
25
30
30
25
340
70
80
85
90
140
30
30
35
40
350
70
80
90
95
150
30
35
40
40
360
75
80
90
95
160
30
35
40
40
LBS
30%
32.5%
35%
37.5%
170
35
40
40
45
100
30
35
35
40
180
35
40
45
50
110
35
35
40
40
190
40
40
45
50
120
40
40
45
45
200
40
45
50
55
130
40
40
45
50
210
40
45
50
55
140
40
45
50
50
220
45
50
55
60
150
50
50
50
50
240
50
55
60
65
160
50
50
55
60
250
50
55
65
65
170
50
55
60
60
260
52
60
65
70
180
55
60
60
70
270
55
60
70
75
190
60
60
65
70
280
55
65
70
75
200
60
65
70
75
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
30%
32.5%
35%
37%
LBS
40%
42.5%
45%
47%
230
70
75
80
85
170
60
75
80
85
240
70
80
85
90
180
70
75
80
85
250
75
80
90
90
190
70
80
85
90
260
80
85
90
100
200
80
85
90
95
270
80
90
95
100
210
85
90
95
100
280
85
90
100
105
220
90
95
95
100
290
85
95
100
110
230
90
100
105
110
300
90
100
105
110
240
95
100
110
115
310
95
100
110
115
250
100
105
110
120
320
95
105
115
120
260
105
110
115
125
330
100
110
115
125
270
110
115
120
130
340
100
110
120
130
280
110
120
135
135
LBS
40%
42.5%
45%
47%
290
115
125
130
140
100
40
45
45
50
300
120
130
135
145
110
40
50
50
55
310
125
130
140
150
120
45
50
55
55
320
130
135
145
150
130
50
55
60
60
330
135
140
150
155
140
50
60
60
65
340
140
145
155
160
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
50%
52.5%
55%
57%
LBS
50%
52.5%
55%
57%
100
50
55
55
60
200
100
105
110
115
105
55
55
60
60
205
100
105
110
115
110
55
60
60
65
210
105
110
115
120
115
60
60
65
65
215
110
110
120
120
120
60
65
65
70
220
110
115
120
125
125
60
65
70
70
225
110
120
120
130
130
65
70
70
75
230
115
120
125
130
135
70
70
75
75
235
120
120
130
135
140
70
75
75
80
240
120
120
130
140
145
70
75
80
80
245
120
125
135
140
150
75
80
85
85
250
125
130
140
145
155
80
80
85
90
255
130
130
140
145
160
80
85
90
95
260
130
130
145
150
165
80
85
90
95
265
130
135
145
150
170
85
90
95
100
270
135
140
150
155
175
90
90
95
100
275
135
140
150
155
180
90
95
100
105
280
140
145
155
160
185
90
95
100
105
285
140
145
160
160
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
50%
52.5%
55%
57%
LBS
50%
52.5%
55%
57%
300
150
160
165
170
400
200
210
220
230
305
150
160
165
175
405
200
210
220
230
310
155
165
170
180
410
205
215
225
235
315
155
165
175
180
415
205
215
230
235
320
160
170
175
185
420
210
220
230
240
325
160
170
180
185
425
210
220
235
240
330
165
175
180
185
430
215
225
235
245
335
165
175
185
190
435
215
225
240
245
340
170
180
185
195
440
220
230
240
255
345
170
180
190
195
445
220
230
245
255
350
175
185
190
200
450
225
235
250
260
355
175
185
195
200
455
225
235
250
260
360
180
190
200
205
460
230
240
255
265
365
180
190
200
210
465
230
240
255
265
370
185
195
205
215
470
235
245
260
270
375
185
195
205
215
475
235
245
260
270
380
190
200
210
215
480
240
250
265
275
385
190
200
210
220
485
240
250
265
275
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
60%
62.5%
65%
67%
LBS
60%
62.5%
65%
67%
100
60
62
65
67
200
120
125
130
135
105
65
65
70
70
205
120
130
135
140
110
65
70
70
75
210
125
130
135
140
115
70
70
75
75
215
130
135
140
145
120
70
75
80
80
220
130
140
145
150
125
75
75
80
85
225
135
140
145
150
130
80
80
85
85
230
140
145
150
155
135
80
85
85
90
235
140
145
150
160
140
85
85
90
95
240
145
150
155
160
145
85
90
95
95
245
150
150
160
165
150
90
95
95
100
250
150
155
160
170
155
95
95
100
105
255
155
160
165
170
160
95
100
105
105
260
155
160
170
175
165
100
100
105
110
265
160
165
170
175
170
100
105
110
115
270
160
170
175
180
175
105
110
115
115
275
165
170
180
185
180
110
110
115
120
280
170
175
180
190
185
110
115
120
125
285
170
175
185
190
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
60%
62.5%
65%
67%
LBS
60%
62.5%
65%
67%
300
180
190
195
200
400
240
250
260
270
305
185
190
200
205
405
245
250
265
270
310
185
195
200
210
410
245
255
265
275
315
190
195
205
210
415
250
255
270
280
320
190
200
210
215
420
250
265
275
285
325
195
200
210
215
425
255
265
275
285
330
200
205
215
220
430
260
270
280
290
335
200
205
215
225
435
260
270
280
290
340
205
215
220
230
440
265
275
285
295
345
205
215
225
230
445
265
275
290
300
350
210
220
230
235
450
270
280
290
305
355
215
220
230
235
455
275
280
295
305
360
215
225
235
245
460
275
290
300
310
365
220
225
235
245
465
280
290
300
310
370
220
230
240
250
470
280
295
305
315
375
225
230
245
250
475
285
295
310
320
380
230
240
245
255
480
290
300
310
325
385
230
240
250
255
485
290
300
315
325
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
70%
72.5%
75%
77%
LBS
70%
72.5%
75%
77%
100
70
70
75
80
200
140
145
150
155
105
75
75
80
80
205
145
150
155
155
110
80
80
80
85
210
145
150
155
160
115
80
80
85
90
215
150
155
160
165
120
85
85
90
90
220
155
160
165
170
125
90
90
95
95
225
155
160
170
170
130
90
95
100
100
230
160
165
170
175
135
95
100
100
105
235
165
170
175
175
140
100
100
105
110
240
170
170
180
185
145
100
105
110
110
245
170
175
185
190
150
105
110
110
115
250
175
180
185
190
155
110
110
115
115
255
180
185
190
190
160
110
115
120
120
260
180
185
195
200
165
115
120
125
125
265
185
190
200
205
170
120
120
125
130
270
190
195
200
205
175
120
125
130
135
275
190
200
205
210
180
125
130
135
140
280
195
200
210
215
185
130
135
140
140
285
200
205
215
220
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
70%
72.5%
75%
77%
LBS
70%
72.5%
75%
77%
300
210
215
225
230
400
280
290
300
310
305
215
220
230
235
405
285
290
305
310
310
215
225
230
240
410
285
295
310
320
315
220
225
235
240
415
290
300
310
320
320
225
230
240
245
420
295
305
315
325
325
225
235
245
250
425
295
305
320
325
330
230
235
245
255
430
300
310
320
335
335
235
240
250
255
435
305
315
325
335
340
240
245
255
260
440
310
320
330
340
345
240
250
260
265
445
310
320
335
340
350
245
255
260
270
450
315
325
340
350
355
250
255
265
275
455
320
325
340
350
360
250
260
270
280
460
320
335
345
355
365
255
260
275
280
465
325
335
350
360
370
260
270
280
285
470
330
340
350
365
375
260
270
280
290
475
330
340
355
365
380
265
275
285
295
480
335
350
360
370
385
270
275
290
295
485
340
350
365
375
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
80%
82.5%
85%
87%
LBS
80%
82.5%
85%
87%
100
80
85
85
90
200
160
165
170
175
105
85
85
90
90
205
165
170
175
180
110
90
90
95
95
210
170
175
180
185
115
90
90
95
100
215
170
175
180
190
120
95
100
100
105
220
175
180
185
195
125
100
100
105
110
225
180
185
190
195
130
105
105
110
115
230
185
190
195
200
135
110
110
115
120
235
190
195
200
205
140
110
115
120
125
240
190
200
205
210
145
120
125
125
130
245
195
200
210
210
150
120
125
130
130
250
200
205
210
220
155
125
130
130
135
255
200
210
215
220
160
130
130
135
140
260
210
215
220
230
165
130
135
140
145
265
210
215
225
230
170
135
140
145
150
270
215
225
230
235
175
140
145
150
150
275
220
225
235
240
180
145
150
155
155
280
225
230
240
245
185
150
150
160
160
285
230
235
240
245
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
80%
82.5%
85%
87%
LBS
80%
82.5%
85%
87%
300
240
250
255
265
400
320
330
340
350
305
245
250
260
265
405
325
330
345
350
310
250
255
265
270
410
330
340
350
360
315
250
260
265
275
415
330
340
350
360
320
255
265
270
280
420
335
345
360
370
325
260
265
275
280
425
340
350
360
370
330
265
270
280
290
430
345
355
365
375
335
270
275
285
290
435
350
355
370
380
340
270
280
290
300
440
350
365
375
385
345
275
280
295
300
445
355
365
380
385
350
280
290
300
305
450
360
370
380
395
355
285
290
300
310
455
365
375
385
395
360
290
295
305
315
460
370
380
390
405
365
290
300
310
315
465
370
380
395
405
370
295
305
315
325
470
375
390
400
410
375
300
305
320
325
475
380
390
405
415
380
305
315
325
335
480
385
395
410
420
385
310
315
325
335
485
390
395
410
420
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
90%
92.5%
95%
97%
LBS
90%
92.5%
95%
97%
100
90
95
95
95
205
185
190
195
200
105
95
95
100
100
210
190
195
200
205
115
100
105
110
110
215
195
200
205
210
120
110
110
115
115
220
200
205
210
215
125
110
115
120
120
225
210
210
215
220
130
115
120
125
125
230
205
210
220
225
135
120
125
130
130
235
210
215
225
230
140
125
130
135
135
240
215
220
230
235
145
130
135
140
140
245
220
225
230
240
150
135
140
145
145
250
225
230
240
245
155
140
140
150
150
255
230
235
240
250
160
145
145
150
150
260
235
240
245
255
165
150
150
155
160
265
240
245
250
255
170
155
155
160
165
270
245
250
255
265
175
160
160
165
170
275
245
255
260
265
180
160
165
170
175
280
250
260
265
275
185
165
170
175
180
285
255
260
270
275
190
170
175
180
185
290
260
270
275
285
PERCENT-OF-MAx CHARTS ENSURE THAT YOU WORK MAXIMALLY DURING YOUR LIFTS AND REST FOR 45 SECONDS BETWEEN SETS.
LBS
90%
92.5%
95%
97%
LBS
90%
92.5%
95%
97%
305
275
280
290
295
405
365
370
385
390
310
280
285
295
300
420
380
390
400
410
315
285
290
300
305
425
380
390
405
410
320
290
295
305
310
430
390
400
410
420
325
290
300
310
315
435
390
400
415
420
330
295
305
315
320
440
395
405
420
430
335
300
310
320
325
445
400
410
420
430
340
305
315
325
330
450
405
415
430
440
345
310
315
325
335
455
410
420
430
440
350
315
325
330
340
460
415
425
440
450
355
320
325
335
345
465
420
425
440
450
360
325
335
340
350
470
425
435
445
460
365
330
335
345
355
475
425
435
450
460
370
330
340
350
360
480
430
445
455
470
375
335
345
355
365
485
435
445
460
470
380
340
350
360
370
490
440
455
465
480
385
345
355
365
375
495
445
455
470
480
390
350
360
370
280
500
450
465
475
490
