8/13/2019 SF Selection Weights

http://slidepdf.com/reader/full/sf-selection-weights 1/2

Name archive <don@octogen.com.au> Sport SF selection

RPE Legend: 1 Very Very Easy 2 Easy 3 Moderate 4 Somewhat Hard 5 Hard 6 7 Very Hard 8 9 10 Maximal

Week 1-829/04/2013

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Mon 29/04

Session 1 Strength Program Notes - sets and reps listedare for working setsonly and don't include warm ups.Youmay need todo 2-4 warmup sets before theworksets.

Prior to beginning theprogram you should determineyou1 rep maxin allthe major barbell exerciseslisted.

1. BB shoulder press 05235

kg

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Mon

29/04

Mon

06/05

Mon

13/05

Mon

20/05

Mon

27/05

Mon

03/06

Mon

10/06

Mon

17/06

2. Deep back squat 03553

kg

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Mon

29/04

Mon

06/05

Mon

13/05

Mon

20/05

Mon

27/05

Mon

03/06

Mon

10/06

Mon

17/06

3. Wide grip pull up 04397

kg

2 sets overgrasp, 2sets undergrasp

1min

4 x

kg

Mod

5

5

1min

4 x

kg

Mod

5

7.5

1min

4 x

kg

Mod

5

10

1min

4 x

kg

Mod

5

7.5

1min

4 x

kg

Mod

5

12.5

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

3

15

1min

4 x

kg

Mod

3

17.5

Mon29/04

Mon06/05

Mon13/05

Mon20/05

Mon27/05

Mon03/06

Mon10/06

Mon17/06

4. Roman chair back extension 04278

1min

4 x

B-Wgt

Mod

10

B-Wgt

1min

4 x

B-Wgt

Mod

10

B-Wgt

1min

4 x

B-Wgt

Mod

12

B-Wgt

1min

4 x

B-Wgt

Mod

12

B-Wgt

1min

4 x

B-Wgt

Mod

15

B-Wgt

1min

4 x

B-Wgt

Mod

15

B-Wgt

1min

4 x

B-Wgt

Mod

20

B-Wgt

1min

4 x

B-Wgt

Mod

20

B-Wgt

Mon

29/04

Mon

06/05

Mon

13/05

Mon

20/05

Mon

27/05

Mon

03/06

Mon

10/06

Mon

17/06

Wed 1/05Session 1 1. Bench press 00338

kg

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Wed

01/05

Wed

08/05

Wed

15/05

Wed

22/05

Wed

29/05

Wed

05/06

Wed

12/06

Wed

19/06

Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitutefor, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that

performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible forall acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

8/13/2019 SF Selection Weights

http://slidepdf.com/reader/full/sf-selection-weights 2/2

2. Deadlift 03565

kg

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Wed

01/05

Wed

08/05

Wed

15/05

Wed

22/05

Wed

29/05

Wed

05/06

Wed

12/06

Wed

19/06

3. Kettlebell sit up rotation 06482

kg

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

1min

4 x

kg

Mod

5

15

Wed

01/05

Wed

08/05

Wed

15/05

Wed

22/05

Wed

29/05

Wed

05/06

Wed

12/06

Wed

19/06

Fri 3/05

Session 1 1. Deep front squat 03552

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Fri

03/05

Fri

10/05

Fri

17/05

Fri

24/05

Fri

31/05

Fri

07/06

Fri

14/06

Fri

21/06

2. Power clean and jerk 03540

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Fri

03/05

Fri

10/05

Fri

17/05

Fri

24/05

Fri

31/05

Fri

07/06

Fri

14/06

Fri

21/06

3. BB bent over row 03971

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

72.5

1min

3 x

%RM

Mod

5

75

1min

3 x

%RM

Mod

5

70

1min

3 x

%RM

Mod

5

77.5

1min

3 x

%RM

Mod

5

80

1min

3 x

%RM

Mod

5

82.5

1min

3 x

%RM

Mod

4

85

Fri

03/05

Fri

10/05

Fri

17/05

Fri

24/05

Fri

31/05

Fri

07/06

Fri

14/06

Fri

21/06