7 ukers markløftprogram

Ideen til dette programmet kom fra et foruminnlegg av Randy Gillett

Uke 1

Mandag: Markløft 80% x 5reps

Torsdag: Markløft på kloss 50% x 10reps x 5sett


Uke 2

Mandag: Rackpull fra topp av kne 100% x 10reps x 5 sett

Torsdag: Markløft på kloss 50% x 10reps x 5sett


Uke 3

Mandag: Markløft 90% x 3reps

Torsdag: Markløft på kloss 50% x 10reps x 5sett


Uke 4

Mandag: Rackpull fra topp av kne 100% x 10reps x 5 sett

Torsdag: Markløft på kloss 50% x 10reps x 5sett

Uke 5

Mandag: Markløft 95% x 1reps

Torsdag: Markløft på kloss 50% x 10reps x 2sett


Uke 6

Mandag: Rackpull fra topp av kne 100% x 5reps x 2 sett

Torsdag: Markløft på kloss 50% x 5reps x 2sett


Uke 7
Mandag: Markløft NY PR!!!

The Brothers Smolov in under 100 words!

Fant et innlegg fantastisk innlegg av drpp på Power and Bulk forumet

The Brothers Smolov in under 100 words!

the intro cycle is always the same, two easy weeks to get started:

Introductory Microcycle

Week 1
Monday	65%x8x3	70%x5	75%x2x2	80%x1
Wednesday	65%x8x3	70%x5	75%x2x2	80%x1
Friday	70%x5x4	75%x3	80%x2x2	90%x1
Week 2
Monday	85%x2x2-3	-	-	-
Wednesday	85%x3x1-2	-	-	-
Friday	85%x5	-	-	-

x8x3 = 8 reps x 3 sets

May I introduce Mark I, the conservative first born, aka 'I don't care about percentages!'

Mark I

	Monday	Tuesday	Thursday	Saturday
Week 1	70%x9x3	75%x7x4	80%x5x5	85%x3x6
Week 2	70%+10kgx9x3	75%+10kgx7x4	80%+10kgx5x5	85%+10kgx3x6
Week 3	70%+15kgx9x3	75%+15kgx7x4	80%+15kgx5x5	85%+15kgx3x6

x9x3 = 9 reps x 3 sets


Here is Mark II, the second child, aka 'But, I DO care about percentages!!'

Mark II

	Monday	Tuesday	Thursday	Saturday
Week 1	70%x9x3	75%x7x4	80%x5x5	85%x3x6
Week 2	75%x9x3	80%x7x4	85%x5x5	90%x3x6
Week 3	77.5%x9x3	82.5%x7x4	87.5%x5x5	92.5%x3x6

x9x3 = 9 reps x 3 sets

and finally the benjamin, Mark III, aka 'I don't care - I just want the VERY best there is!!?'

Mark III

	Monday	Tuesday	Thursday	Saturday
Week 1	70%x9x3	75%x7x4	80%x5x5	85%x3x6
Week 2	75%x9x3	80%x7x4	85%x5x5	90%x3x6
Week 3	80%x9x3	85%x7x4	90%x5x5	95%x3x6

x9x3 = 9 reps x 3 sets

each offers the same yield as the father - for half the effort - who needs any more?!

P.S.: to those who copy-cat my programs and pretend that they 'invented'...



It's cool - it really is - Just give credit where credit is due, thanks!