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Power Training

This document contains a 9-week strength training program focused on back squats and front squats. It provides the load in kilograms based on the lifter's 1 rep max for each exercise along with the percentage of the 1 rep max and number of reps for each set over the course of the program. The program aims to gradually increase the load and decrease reps over the weeks to improve the lifter's strength.

Uploaded by

hanus.milannseznam.cz
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
241 views

Power Training

This document contains a 9-week strength training program focused on back squats and front squats. It provides the load in kilograms based on the lifter's 1 rep max for each exercise along with the percentage of the 1 rep max and number of reps for each set over the course of the program. The program aims to gradually increase the load and decrease reps over the weeks to improve the lifter's strength.

Uploaded by

hanus.milannseznam.cz
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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A B C D E F G H I J K L M

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WELCOME TO THE 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING PROGRAM TEMPLATE. PLEASE WHEN USING HEAD TO OUR YOUTUBE PAGE FOR EXAMPLES OF HOW
23 TO PERFORM MOVEMENTS
24 TOP CELL IS KG LOAD BASED OFF YOUR "MOST CORRECT" ONE REP MAX OF THAT MOVEMENT.
25 MIDDLE CELL IS PERCENT LIFT IS CALLED AT.
BOTTOM CELL IS HOW MANY REPS EXECUTED AT THAT PERCENT
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http://www.youtube.com/c/4starmi
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30 ALL OF THIS CONTENT IS THE INTELLECTUAL PROPERTY OF MATTHEW
ADAMCHECK AND 4 STAR STRENGTH L.L.C.
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B C D E F G H I J K L M N O P
1 4 STAR STRENGTH OLYMPIC WEIGHTLIFTING
2 BOB "NO MERCY" MORRIS INTERMEDIATE SQUAT PROGRAM
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5 WEEK 1 MAX BACK SQUT
MAX FRONT SQUAT
# OF REPS
IN WEEK 105
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7 0 0 0 0 0 0 0 0 0 0 0
8 BACK SQUAT 0 67% 67% 67% 67% 67% 40
9 8 8 8 8 8
10
11 0 0 0 0 0 0 0 0 0 0 0
12 FRONT SQUAT 0 60% 65% 65% 65% 65% 25
13 5 5 5 5 5
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15 0 0 0 0 0 0 0 0 0 0 0
16 BACK SQUAT 0 70% 70% 70% 70% 40
17 10 10 10 10
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19
20 WEEK 2 # OF REPS
IN WEEK 106
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22 0 0 0 0 0 0 0 0 0 0 0
23 BACK SQUAT 0 70% 70% 70% 75% 75% 75% 36
24 6 6 6 6 6 6
25
26 0 0 0 0 0 0 0 0 0 0 0
27 FRONT SQUAT 0 68% 68% 68% 68% 68% 68% 30
28 5 5 5 5 5 5
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30 0 0 0 0 0 0 0 0 0 0 0
31 BACK SQUAT 0 72% 72% 72% 72% 40
32 10 10 10 10
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35 WEEK 3 # OF REPS
IN WEEK 92
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37 0 0 0 0 0 0 0 0 0 0 0
38 BACK SQUAT 0 75% 80% 80% 80% 80% 80% 30
39 5 5 5 5 5 5
40
41 0 0 0 0 0 0 0 0 0 0 0
42 FRONT SQUAT 0 70% 73% 76% 76% 76% 76% 26
43 5 5 4 4 4 4
44
45 0 0 0 0 0 0 0 0 0 0 0
46 BACK SQUAT 0 73% 77% 80% 80% 80% 80% 36
47 6 6 6 6 6 6
48
49
50 WEEK 4 # OF REPS
IN WEEK 72
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52 0 0 0 0 0 0 0 0 0 0 0
53 BACK SQUAT 0 75% 80% 80% 80% 80% 17
54 5 3 3 3 3
55
56 0 0 0 0 0 0 0 0 0 0 0
57 FRONT SQUAT 0 70% 75% 78% 78% 78% 78% 30
58 5 5 5 5 5 5
59
60 0 0 0 0 0 0 0 0 0 0 0
BACK SQUAT 0 25
B C D E F G H I J K L M N O P
61 BACK SQUAT 0 75% 80% 80% 80% 80% 25
62 5 5 5 5 5
63
64
65 WEEK 5 # OF REPS
IN WEEK 84
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67 0 0 0 0 0 0 0 0 0 0 0
68 BACK SQUAT 0 75% 80% 85% 85% 85% 85% 85% 25
69 5 5 3 3 3 3 3
70
71 0 0 0 0 0 0 0 0 0 0 0
72 FRONT SQUAT 0 72% 77% 82% 82% 82% 82% 75% 19
73 3 3 2 2 2 2 5
74
75 0 0 0 0 0 0 0 0 0 0 0
76 BACK SQUAT 0 75% 80% 85% 85% 85% 85% 73% 40
77 5 5 5 5 5 5 10
78
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80 WEEK 6 # OF REPS
IN WEEK 91
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82 0 0 0 0 0 0 0 0 0 0 0
83 BACK SQUAT 0 75% 80% 85% 90% 80% 90% 85% 93% 93% 73% 37
84 5 5 4 2 4 2 3 1 1 10
85
86 0 0 0 0 0 0 0 0 0 0 0
87 FRONT SQUAT 0 72% 77% 82% 82% 82% 78% 18
88 3 3 3 3 3 3
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90 0 0 0 0 0 0 0 0 0 0 0
91 BACK SQUAT 0 75% 80% 85% 82% 87% 83% 88% 81% 36
92 5 5 4 5 4 4 3 6
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95 WEEK 7 # OF REPS
IN WEEK 68
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97 0 0 0 0 0 0 0 0 0 0 0
98 BACK SQUAT 0 75% 80% 85% 88% 88% 88% 82% 26
99 5 4 3 3 3 3 5
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101 0 0 0 0 0 0 0 0 0 0 0
102 FRONT SQUAT 0 73% 78% 83% 85% 87% 80% 18
103 3 3 3 3 3 3
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105 0 0 0 0 0 0 0 0 0 0 0
106 BACK SQUAT 0 75% 80% 85% 90% 84% 24
107 4 4 3 3 3 2 5
108
109
110 WEEK 8 # OF REPS
IN WEEK 49
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112 0 0 0 0 0 0 0 0 0 0 0
113 BACK SQUAT 0 75% 80% 85% 90% 95% 95% 95% 87% 19
114 3 3 2 2 2 2 2 3
115
116 0 0 0 0 0 0 0 0 0 0 0
117 FRONT SQUAT 0 73% 78% 83% 87% 87% 87% 80% 17
118 3 3 2 2 2 2 3
119
120 0 0 0 0 0 0 0 0 0 0 0
121 BACK SQUAT 0 75% 80% 85% 90% 95% 92% 13
BACK
B SQUAT
C 0
D E F G H I J K L M N O 13
P
122 3 2 2 1 1 1 1 2
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125 WEEK 9 # OF REPS
IN WEEK 58
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127 0 0 0 0 0 0 0 0 0 0 0
128 BACK SQUAT 0 75% 80% 80% 80% 80% 75% 31
129 5 5 5 5 5 6
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131 0 0 0 0 0 0 0 0 0 0 0
132 FRONT SQUAT 0 75% 80% 85% 85% 10
133 3 3 2 2
134
135 0 0 0 0 0 0 0 0 0 0 0
136 BACK SQUAT 0 75% 80% 85% 85% 85% 17
137 4 4 3 3 3
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139
140 WEEK 10 # OF REPS
IN WEEK 67
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142 0 0 0 0 0 0 0 0 0 0 0
143 BACK SQUAT 0 75% 80% 85% 88% 90% 90% 80% 25
144 4 4 3 3 3 3 5
145
146 0 0 0 0 0 0 0 0 0 0 0
147 FRONT SQUAT 0 76% 81% 86% 92% 94% 98% 85% 24
148 3 3 3 3 3 3 3 3
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150 0 0 0 0 0 0 0 0 0 0 0
151 BACK SQUAT 0 75% 80% 85% 88% 90% 92% 92% 18
152 4 3 3 2 2 2 2
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154
155 WEEK 11 # OF REPS
IN WEEK 47
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157 0 0 0 0 0 0 0 0 0 0 0
158 BACK SQUAT 0 75% 80% 85% 85% 85% 15
159 3 3 3 3 3
160
161 0 0 0 0 0 0 0 0 0 0 0
162 FRONT SQUAT 0 76% 81% 87% 92% 95% 95% 83% 88% 19
163 3 3 2 2 2 2 3 2
164
165 0 0 0 0 0 0 0 0 0 0 0
166 BACK SQUAT 0 75% 81% 86% 90% 95% 95% 95% 88% 13
167 3 2 2 1 1 1 1 2
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169
170 WEEK 12 # OF REPS
IN WEEK 43
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172 0 0 0 0 0 0 0 0 0 0 0
173 BACK SQUAT 0 75% 75% 80% 85% 85% 85% 14
174 3 3 2 2 2 2
175
176 0 0 0 0 0 0 0 0 0 0 0
177 FRONT SQUAT 0 76% 81% 87% 87% 87% 11
178 3 2 2 2 2
179
180 0 0 0 0 0 0 0 0 0 0 0
181 BACK SQUAT 0 75% 80% 85% 90% 90% 80% 18
182 4 4 3 2 2 3
B C D E F G H I J K L M N O P
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184
185 WEEK 13 # OF REPS
IN WEEK 45
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187 0 0 0 0 0 0 0 0 0 0 0
188 BACK SQUAT 0 75% 80% 85% 90% 90% 90% 80% 18
189 3 3 3 2 2 2 3
190
191 0 0 0 0 0 0 0 0 0 0 0
192 FRONT SQUAT 0 76% 81% 87% 92% 96% 99% 14
193 3 3 2 2 1 1 1 1
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195 0 0 0 0 0 0 0 0 0 0 0
196 BACK SQUAT 0 75% 80% 85% 90% 95% 13
197 3 3 2 1 1 1 1 1
198
199 TOTAL REPS
IN CYCLE 927
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