Transcript www.ccsubluedevils.com

BLUE DEVILS:
Over the course of winter break, you will have the opportunity to improve your physical and mental
conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the
upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. DO NOT let all
of your hard work from the fall semester go to waste.
The following is a packet that includes your summer lifting. The warm-up given should be done prior to
lifting. The nutrition program is given on the main page of the strength and conditioning site. Push yourselves hard,
good luck, and have a safe and fun break.
Contact me if you have any questions about the program or exercise variations.
Mike Piper, BS, CSCS, USAW-1
(608) 225-2750
piper.ccsu.edu
BEFORE YOU BEGIN YOUR LIFTING OR CONDITIONING SESSION:
COMPLETE THE DESIGNATED WARM-UP PLUS TWO CORE EXERCISES FROM
COLUMN ONE, ONE CORE EXERCISE FROM COLUMN 2, AND ONE LOWER
BACK EXERCISE FROM COLUMN THREE.
LOWER BODY DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Single Leg Hip Raise 1x10
each
Bodyweight Squat 1x10
UPPER BODY DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Push Ups 1x10
COMBO DAY
Regular Jacks 2x10
Long Striders 2x10
Seal Jacks 2x10
Leg Swings 2x10 each
Bodyweight Squat 1x10
Push Ups 1x10
CORE: 15-30 REPS
COLUMN ONE
COLUMN TWO
Weighted Toe Touches
Weighted Russian Twists
Weighted Regular Crunch
Weighted Diagonal Punch
123 (Count) Crunches
123 (Count) Crunches
Knee Tuck
Cross-Over Crunch
V-Crunch
Side Crunch
Single Leg V-Crunch
Rocky Twist
Bicycles
Prisoner Twist
Wrist Curls
Squirm
Front Plank
Side Plank
Front Plank w/ Arm Reach
Side Plank Hip Raise
Front Plank w/ Leg Raise
Side Plank Leg Raise
Negetive Sit-Up
V-Sit
Side Plank Roll Under
PLANKS: :30-1:30
COLUMN THREE
Kneeling Alt. Superman
"Y" Superman
Dbl. Arm / Leg Superman
Superman
Deadfish
Cobras
Single Leg Hip Bridge
Double Leg Hip Bridge
Single Leg Hip Raise
Double Leg Hip Raise
Single Leg Hip Raise +
Flexion/Extension
Single Leg Hip Raise +
Adduction/Abduction
Hydrants
Blue Devil Sports
Track & Field
Exercise
Week 1
December 19th
w/up
Core/stability work
DB Push Press
Standing Broad Jump
Back Squat
DB Bench Press
Seated Row
Split Squat
Exercise
5 - 60%
W: 80-100
W: 95
December 21st
w/up
Core/stability work
Clean
Leg Press
Shoulder Press
Pull Ups
Shoulder Circuit (front, side, rear raise)
RDL
Exercise
Core Stability work
Jump Shrug
Front Squat
Incline Press
DB Bent Row
Physio Ball Hamstring Curl
Step Ups
w/up
5 - 60%
5 - 60%
M: 130-190
M: 135
w/up
5 - 60%
5 - 60%
5 - 60%
alt. :35 hold
W: 5 M: 10
clean max
December 23rd
w/up
W: 30-60
W: 95
w/up
5 - 60%
5 - 60%
5 - 60%
M: 60-80
M: 135
Work set
5 minute
circuit
5 - 72.5%
1
5 - 72.5%
5 - 72.5%
5
5ea
Sets
Work set
5 minute
circuit
5 - 72.5%
5 - 72.5%
5 - 72.5%
10
5ea
5
Sets
Work set
5 minute
circuit
5 - 72.5%
5 - 72.5%
5 - 72.5%
5
10
5ea
Sets
3
3
3
3
3
2
3
3
3
3
2
2
3
3
3
3
2
2
Blue Devil Sports
Track & Field
Exercise
Core/stability work
Push Press
Vertical Jump
Front Squat
Bench Press
Bent Row
Forward Lunge
Exercise
Core/stability work
One Arm DB Clean
Back Squat
DB Shoulder Press
Lat Pulldown
Incline Letters T-Y-A
Good Mornings
Exercise
Core Stability work
Power Pull
Leg Press
DB Incline Press
Seated Row
One Leg Physio Ball Hamstring Curl
DB Split Squat
Week 2
December 26th
w/up
w/up
5 - 65%
5 - 65%
5 - 65%
W: 65 M: 135
W: 100 M: 140
December 28th
w/up
w/up
5 - 65%
5 - 65%
5 - 65%
W: 80-120 M: 130-180
W: 5 M: 10
W: 65 M: 95
December 30th
w/up
W: 85-100
W: 30-50
w/up
5 - 65%
5 - 65%
5 - 65%
M: 135-190
M: 60-90
Work set
5 minute
circuit
5 - 75%
1
5 - 75%
5 - 75%
5
5ea
Sets
Work set
5 minute
circuit
5 - 75%
5 - 75%
5 - 75%
10
5ea
5
Sets
Work set
5 minute
circuit
5 - 75%
5 - 75%
5 - 75%
5
10ea
5ea
Sets
3
3
3
3
3
2
3
3
3
3
2
2
3
3
3
3
2
2
OLYMPIC LIFTS
LOWER BODY LIFTS
UPPER BODY LIFTS
Jump Shrug
DB Jump Shrug
Power Pull
DB Power Pull
Clean
DB Clean
Trap Bar Deadlift
Sumo Deadlift
Leg Press
Smith Machine Back Squat
Smith Machine Front Squat
Bench Press
DB Bench Press
Incline Press
DB Incline Press
Shoulder Press
DB Shoulder Press
One Arm DB Clean
Snatch
DB Snatch
One Arm DB Snatch
Push Press
ONE LEG LOWER BODY LIFTS
Push Ups
Pull Ups
Bent Over Row
Negetive Pull Ups
DB Push Press
One Arm DB Push Press
Clean + Push Press
DB Clean + Push Press
DB Elevated Split Squat
One Leg Leg Press
Barbell or DB Bulgarian Squat
DB Crossover Step
Barbell or DB Lateral Step Up
ONE ARM/BACK UPPER BODY LIFTS
HAMSTRING / LOW BACK LIFTS
Lat Pulldown
One Arm DB Row
One Arm Seated Row
One Arm Lat Pulldown
Upright Row
Barbell or DB Step Ups
Barbell or DB Side Lunge
DB Elevated Backward Lunge
Barbell or DB Forward Lunge
RDL
Glute Ham Raise
Physio Ball Leg Curl
Good Morning
Negetive Glute Ham Raise
Medicine Ball Hip Raise
Leg Curl (Machine)
One Arm DB Bench Press
One Arm DB Incline Press
One Arm DB Shoulder Press
Inverted Row
Seated Row
CLEAN
MAX CHART
MAX WU
NAME
WU
SQUAT
WS MAX WU
0.0% 0.0% 0.0%
WU
FRONT SQUAT/BOX
WS MAX WU
0.0% 0.0% 0.0%
WU
PUSH PRESS
WS MAX WU
0.0% 0.0% 0.0%
WU
BENCH
WS MAX WU
0.0% 0.0% 0.0%
WU
DEADLIFT
WS MAX WU
0.0% 0.0% 0.0%
WU
INCLINE
WS MAX WU
0.0% 0.0% 0.0%
WU
SHOULER
WS MAX WU
0.0% 0.0% 0.0%
WU
WS
0.0% 0.0% 0.0%
Berube, Matt
195
0
0
0
315
0
0
0
205
0
0
0
155
0
0
0
195
0
0
0
315
0
0
0
156
0
0
0
115
0
0
0
Boles, Elijah
225
0
0
0
350
0
0
0
255
0
0
0
205
0
0
0
350
0
0
0
355
0
0
0
280
0
0
0
185
0
0
0
Boyd-Carter, Keith
195
0
0
0
355
0
0
0
205
0
0
0
155
0
0
0
225
0
0
0
315
0
0
0
190
0
0
0
130
0
0
0
*Budd, Ryan
195
0
0
0
405
0
0
0
265
0
0
0
135
0
0
0
205
0
0
0
395
0
0
0
164
0
0
0
95
0
0
0
Hopper, Dan
210
0
0
0
410
0
0
0
240
0
0
0
135
0
0
0
245
0
0
0
365
0
0
0
196
0
0
0
130
0
0
0
Lewis, Harry
220
0
0
0
360
0
0
0
275
0
0
0
165
0
0
0
280
0
0
0
335
0
0
0
224
0
0
0
145
0
0
0
Lindblom, Nick
190
0
0
0
285
0
0
0
205
0
0
0
145
0
0
0
195
0
0
0
275
0
0
0
156
0
0
0
110
0
0
0
Radden, Aaron
215
0
0
0
370
0
0
0
245
0
0
0
145
0
0
0
235
0
0
0
345
0
0
0
188
0
0
0
125
0
0
0
*Savvidou, Chris
225
0
0
0
365
0
0
0
240
0
0
0
170
0
0
0
225
0
0
0
400
0
0
0
190
0
0
0
160
0
0
0
Trifone, Nick
215
0
0
0
305
0
0
0
213.5
0
0
0
150
0
0
0
200
0
0
0
310
0
0
0
160
0
0
0
110
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Allien, Shamone
110
0
0
0
225
0
0
0
115
0
0
0
140
0
0
0
130
0
0
0
225
0
0
0
110
0
0
0
80
0
0
0
Dombroski, Rachel
95
0
0
0
200
0
0
0
110
0
0
0
120
0
0
0
110
0
0
0
205
0
0
0
95
0
0
0
80
0
0
0
*Edge, Dara
135
0
0
0
265
0
0
0
145
0
0
0
100
0
0
0
135
0
0
0
250
0
0
0
108
0
0
0
85
0
0
0
Lomotey, Nablissa
115
0
0
0
180
0
0
0
115
0
0
0
130
0
0
0
125
0
0
0
230
0
0
0
100
0
0
0
60
0
0
0
McGuire, Kate
100
0
0
0
195
0
0
0
135
0
0
0
90
0
0
0
110
0
0
0
195
0
0
0
88
0
0
0
75
0
0
0
Meeks, Ahj
100
0
0
0
170
0
0
0
115
0
0
0
90
0
0
0
105
0
0
0
170
0
0
0
84
0
0
0
65
0
0
0
Sanjurjo, Amy
115
0
0
0
210
0
0
0
115
0
0
0
130
0
0
0
105
0
0
0
230
0
0
0
84
0
0
0
75
0
0
0
Staple, Shanakaye
75
0
0
0
150
0
0
0
105
0
0
0
85
0
0
0
100
0
0
0
155
0
0
0
80
0
0
0
75
0
0
0
MAX CHART
NAME
POWER PULL
SQUAT
FRONT SQUAT
PUSH PRESS
BENCHPRESS
INCLINE
SHOULDER PRESS
MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WU WU WS MAX WS MAX WS MAX WU WU WS
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
0.0% 0.0% 0.0%
A. Greg
150
0
0
0
310
0
0
0
217.5
0
0
0
105
0
0
0
235
0
0
0
0
0
0
165
0
0
0
85
0
0
0
*F. Jamal
150
0
0
0
330
0
0
0
247.5
0
0
0
105
0
0
0
210
0
0
0
0
0
0
157.5
0
0
0
85
0
0
0
L. Zach
135
0
0
0
225
0
0
0
168.8
0
0
0
105
0
0
0
185
0
0
0
0
0
0
138.8
0
0
0
85
0
0
0
*W. Jordan
240
0
0
0
345
0
0
0
258.8
0
0
0
115
0
0
0
235
0
0
0
0
0
0
176.3
0
0
0
95
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
POWER PULL
SQUAT
FRONT SQUAT
PUSH PRESS
BENCH PRESS
INCLINE
SHOULDER PRESS
B. Meghan
100
0
0
0
145
0
0
0
108.8
0
0
0
80
0
0
0
100
0
0
0
0
0
0
80
0
0
0
65
0
0
0
D. Shavonne
100
0
0
0
155
0
0
0
116.3
0
0
0
80
0
0
0
95
0
0
0
0
0
0
76
0
0
0
65
0
0
0
D. Jess
95
0
0
0
145
0
0
0
101.3
0
0
0
90
0
0
0
95
0
0
0
0
0
0
76
0
0
0
75
0
0
0
*D. Chantelle
110
0
0
0
195
0
0
0
135
0
0
0
85
0
0
0
95
0
0
0
0
0
0
76
0
0
0
70
0
0
0
H. Olivia
85
0
0
0
160
0
0
0
120
0
0
0
80
0
0
0
85
0
0
0
0
0
0
68
0
0
0
65
0
0
0
H. Erin
105
0
0
0
220
0
0
0
153.8
0
0
0
90
0
0
0
105
0
0
0
0
0
0
88
0
0
0
75
0
0
0
M. Tyler
95
0
0
0
225
0
0
0
150
0
0
0
80
0
0
0
80
0
0
0
0
0
0
64
0
0
0
65
0
0
0
M. Jeanan
60
0
0
0
145
0
0
0
105
0
0
0
80
0
0
0
85
0
0
0
0
0
0
68
0
0
0
65
0
0
0
P. Aneta
110
0
0
0
180
0
0
0
135
0
0
0
95
0
0
0
115
0
0
0
0
0
0
92
0
0
0
80
0
0
0
*S. Alessandra
85
0
0
0
170
0
0
0
120
0
0
0
80
0
0
0
115
0
0
0
0
0
0
92
0
0
0
65
0
0
0
*S. Ronea
100
0
0
0
170
0
0
0
120
0
0
0
95
0
0
0
105
0
0
0
0
0
0
84
0
0
0
80
0
0
0
S. Shanakaye
100
0
0
0
155
0
0
0
116.3
0
0
0
105
0
0
0
100
0
0
0
0
0
0
80
0
0
0
80
0
0
0
100%
1RM
495
490
485
480
475
470
465
460
455
450
445
440
435
430
425
420
415
410
405
400
395
390
385
380
375
370
365
360
355
350
345
340
335
330
325
320
315
310
305
300
95%
2RM
470
465
460
456
451
446
441
437
432
427
422
418
413
408
403
399
394
389
384
380
375
370
365
361
356
351
346
342
337
332
327
323
318
313
308
304
299
294
289
285
.92.5%
3RM
457
453
448
444
439
434
430
425
420
416
411
407
402
397
393
388
383
379
374
370
365
360
356
351
346
342
337
333
328
323
319
314
309
305
300
296
291
286
282
277
90%
4RM
445
441
436
432
427
423
418
414
409
405
400
396
391
387
382
378
373
369
364
360
355
350
346
342
337
333
328
324
319
315
310
306
301
297
292
288
283
279
274
270
.87.5%
5RM
433
428
424
420
415
411
406
402
398
393
389
385
380
376
371
367
363
358
354
350
345
341
336
332
328
323
319
315
310
306
301
297
293
288
284
280
275
271
266
262
85%
6RM
420
416
412
408
403
399
395
391
386
382
378
374
369
365
361
357
352
348
344
340
335
331
327
323
318
314
310
306
301
297
293
289
284
280
276
272
267
263
259
255
.82.5%
7RM
408
404
400
396
391
387
383
379
375
371
367
363
358
354
350
346
342
338
334
330
325
321
317
313
309
305
301
297
292
288
284
280
276
272
268
264
259
255
251
247
80%
8RM
396
392
388
384
380
376
372
368
364
360
356
352
348
344
340
336
332
328
324
320
315
312
308
304
300
296
292
288
284
280
276
272
268
264
260
256
255
248
244
240
.77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
383
371
358
346
334
321
309
297
284
272
259
247
379
367
355
343
330
318
306
294
281
269
257
245
375
363
351
339
327
315
303
291
278
266
254
242
372
360
348
336
324
312
300
288
276
264
252
240
368
356
344
332
320
308
296
285
273
261
249
237
364
352
340
329
317
305
293
282
270
258
246
235
360
348
337
325
313
302
290
279
267
255
244
232
356
345
333
322
310
299
287
276
264
253
241
230
352
341
329
318
307
295
284
273
261
250
238
227
348
337
326
315
303
292
281
270
258
247
236
225
344
333
322
311
300
289
278
267
255
244
233
222
341
330
319
308
297
286
275
264
253
242
231
220
337
326
315
304
293
282
271
261
250
239
228
217
333
322
311
301
290
279
268
258
247
236
255
215
329
318
308
297
286
276
265
255
244
233
223
212
325
315
304
294
283
273
262
252
241
231
220
210
321
311
300
290
280
269
259
249
238
228
217
207
317
307
297
287
276
266
256
246
235
225
215
205
313
303
293
283
273
263
253
243
232
222
212
202
310
300
290
280
270
260
250
240
230
220
210
200
306
296
286
276
266
256
246
237
227
217
207
197
302
292
282
273
263
253
243
234
224
214
204
195
298
288
279
269
259
250
240
231
221
211
202
192
294
285
275
266
256
247
237
228
218
209
199
190
290
281
271
262
253
243
234
225
215
206
196
187
286
277
268
259
249
240
231
222
212
203
194
185
282
273
264
255
246
237
228
219
209
200
191
182
279
270
261
252
243
234
225
216
207
198
189
180
275
266
257
248
239
230
221
231
204
195
186
177
271
262
253
245
236
227
218
210
201
192
183
175
267
258
250
241
232
224
215
207
198
189
181
172
263
255
246
238
229
221
212
204
195
187
178
170
259
251
242
234
226
217
209
201
192
184
175
167
255
247
239
231
222
214
206
198
189
181
173
165
251
243
235
227
219
211
203
195
186
178
170
162
248
240
232
224
216
208
200
192
184
176
168
160
244
236
228
220
212
204
196
189
181
173
165
157
240
232
224
217
209
201
193
186
178
170
162
155
236
228
221
213
205
198
190
183
175
167
160
152
232
225
217
210
202
195
187
180
172
165
157
150
100%
1RM
295
290
285
280
275
270
265
260
255
250
245
240
235
230
225
220
215
210
205
200
195
190
185
180
175
170
165
160
155
150
145
140
135
130
125
120
115
110
105
100
95%
2RM
280.2
275
270
266
261
265
251
247
242
237
232
228
223
218
213
209
204
199
194
190
185
180
175
171
166
161
156
152
147
142
137
133
128
123
118
114
109
104
99
95
.92.5%
3RM
272.8
268
263
259
254
249
245
240
235
231
226
222
217
212
208
203
198
194
189
185
180
175
171
166
161
157
152
148
143
138
134
129
124
120
115
111
106
101
97
92
90%
4RM
265
261
256
252
247
243
238
234
229
225
220
216
211
207
202
195
193
189
184
180
175
171
166
162
157
153
148
144
139
135
130
126
121
117
112
108
103
99
94
90
.87.5%
5RM
258
253
249
245
240
236
231
227
223
218
214
210
205
201
196
192
188
183
179
175
170
166
161
157
153
148
144
140
135
131
126
122
118
113
109
105
100
96
91
87
85%
6RM
250
246
242
238
233
229
225
221
216
212
208
204
199
195
191
187
182
178
174
170
165
161
157
153
148
144
140
136
131
127
123
119
114
110
106
102
97
93
89
85
.82.5%
7RM
240
239
235
231
226
222
218
214
210
206
202
198
193
189
185
181
177
173
169
165
160
156
152
148
144
140
136
132
127
123
119
115
111
107
103
99
94
90
86
82
80%
8RM
236
232
228
224
220
216
212
208
204
200
196
192
188
184
180
176
172
168
164
160
156
152
148
144
140
136
132
128
124
120
116
112
108
104
100
96
92
88
84
80
.77.5% 75% .72.5% 70% .67.5% 65% .62.5% 60% .57.5% 55% .52.5% 50%
9RM 10RM 11RM 12RM 13RM 14RM 15RM 16RM 17RM 18RM 19RM 20RM
228
221
213
206
199
191
184
177
169
162
154
147
224
217
210
203
195
188
181
174
166
159
152
145
220
213
206
199
192
185
178
171
163
156
149
142
217
210
203
196
189
182
175
168
161
154
147
140
213
206
199
192
185
178
171
165
158
151
144
137
209
202
195
189
182
175
168
162
155
148
141
135
205
198
192
185
178
172
165
159
152
145
139
132
201
195
188
182
175
169
162
156
149
143
136
130
197
191
184
178
172
165
159
153
146
140
133
127
193
187
181
175
168
162
156
150
143
137
131
125
189
183
177
171
165
159
153
147
140
134
128
122
186
180
174
168
162
156
150
144
138
132
126
120
182
176
170
164
158
152
146
141
135
129
123
117
178
172
166
161
155
149
143
138
132
126
120
115
174
168
163
157
151
146
140
135
129
123
118
112
170
165
159
154
148
143
137
132
126
121
115
110
166
161
155
150
145
139
134
129
123
118
112
107
162
157
152
147
141
136
131
126
120
115
110
105
158
153
148
143
138
133
128
123
117
112
107
102
155
150
145
140
135
130
125
120
115
110
105
100
151
146
141
136
131
126
121
117
112
107
102
97
147
142
137
133
128
124
118
114
109
104
99
95
143
138
134
129
124
120
115
111
106
101
97
92
139
135
130
126
121
117
112
108
103
99
94
90
135
131
126
122
118
113
109
105
100
96
91
87
131
127
123
119
114
110
106
102
97
93
89
85
127
123
119
115
111
107
103
99
94
90
86
82
124
120
116
112
108
104
100
96
92
88
84
80
120
116
112
108
104
100
96
93
89
85
81
77
116
112
108
105
101
97
93
90
86
82
78
75
112
108
105
101
97
94
90
87
83
79
76
72
108
105
101
98
94
91
87
84
80
77
73
70
104
101
97
94
91
87
84
81
77
74
70
67
100
97
94
91
87
84
81
78
74
71
68
65
96
93
90
87
84
81
78
75
71
68
65
62
93
90
87
84
81
78
75
72
69
66
63
60
89
86
83
80
77
74
71
69
66
63
60
57
85
82
79
77
74
71
68
66
63
60
57
55
81
78
76
73
70
68
65
63
60
57
55
52
77
75
72
70
67
65
62
60
57
55
52
50
100%
1RM
95
90
85
80
75
70
65
60
55
50
45
40
35
30
100
110
120
130
140
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
310
320
95%
2RM
90
86
81
76
71
66
61
57
52
47
42
38
33
28
.92.5%
3RM
87
83
78
74
69
64
60
55
50
46
41
37
32
27
90%
4RM
85
81
76
72
67
60
58
54
49
45
40
36
31
26
1/4 BW
25
28
30
33
35
38
40
43
45
48
50
53
55
58
60
63
65
68
70
73
75
78
80
.87.5%
5RM
83
78
74
70
65
61
56
52
48
43
39
35
30
25
85%
6RM
80
76
72
68
63
59
55
51
46
42
38
34
29
24
.82.5%
7RM
78
74
70
66
61
57
53
19
45
41
37
33
28
23
1/3 BW
33
36
40
43
46
50
53
56
59
63
66
69
73
76
79
83
86
89
92
96
99
102
106
80%
8RM
76
72
68
64
60
56
52
46
44
40
36
32
27
22
.77.5% 75%
9RM
10RM
73
71
69
67
65
63
62
60
58
56
54
52
50
48
45
43
42
41
38
37
34
33
31
30
26
25
22
21
.72.5% 70%
11RM 12RM
66
68
65
63
61
59
58
58
54
52
50
49
47
45
42
40
39
38
36
35
32
31
29
28
24
23
20
20
.67.5% 65%
13RM 14RM
64
61
60
58
57
55
56
54
50
48
47
45
43
42
39
37
37
35
33
32
30
29
27
26
22
21
19
18
BODY WEIGHT CHART
1/2 BW
2/3 BW
50
67
55
73
60
79
65
86
70
92
75
99
80
106
85
112
90
119
95
125
100
132
105
139
110
145
115
152
120
158
125
165
130
172
135
178
140
185
145
191
150
198
155
205
160
211
.62.5% 60%
15RM 16RM
59
57
56
54
53
51
52
48
46
45
43
42
40
39
36
34
34
33
31
30
28
27
25
24
20
19
18
17
3/4 BW
75
83
90
98
105
113
120
128
135
143
150
158
165
173
180
188
195
203
210
218
225
233
240
.57.5% 55%
17RM 18RM
54
52
51
49
48
46
46
44
43
41
40
38
37
35
33
31
31
30
28
27
24
23
23
22
18
17
16
16
.52.5% 50%
19RM 20RM
49
47
47
45
44
42
42
40
39
37
36
35
34
32
30
29
28
27
26
25
22
21
21
20
16
15
15
15