Tplan3.2BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.BVDG - Kraftdreikampf - Kadertrainer: Dietmar WolfDatoBVDG - Kraftdreikampf - Kadertrainer: Dietmar WolfDatoBVDG - Kraftdreikampf - Kadertrainer: Dietmar WolfDatoBVDG - Kraftdreikampf - Kadertrainer: Dietmar WolfDatoTraining Survey 3 days per week (Copyright: Dietmar Wolf)NavnTrainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf)NavnTrainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf)NavnTrainingsopplegg 3 dager per uke (Copyright: Dietmar Wolf)NavnGoalsSQ **BP **DL**** Raw MaxesvelseUke 1Uke 2Uke 3velseUke 4Uke 5Uke 6velseUke 7Uke 8KG460.0315.0515.0MATIONTOFRMATIONTOFRMATIONTOFRMATIONTOFRMATIONTOFRMATIONTOFRMATIONTOFRMATIONTOFRRecommendedPowerlifting Squat290.0332.5332.5Powerlifting Squat332.5352.5332.5Powerlifting Squat372.5332.5Change:Load IntervalSetXReps1x81x51x8SetXReps1x51x6-81x5SetXReps1x6-51x5Competition Squat4159080 - 90312.5312.52.sett352.5312.52.sett372.5312.52.sett395.0312.52.sett1x63x6-5 supersett1x63x6-5 supersett1x6-53x6-5 supersett1x5-43x6-5 supersettHigh Bar Squat w/Pause322.57060 - 70332.5352.51.sett372.5352.51.sett395.0352.51.sett415.0352.51.sett3x53x5-43x53x33x4-53x33x3-43x3Benchpress267.58575 - 85High Bar Squaton the225.0242.5on the242.5257.5on the257.5275.0High Bar Squaton the275.0297.5on the257.5257.5on the282.5282.5High Bar Squaton the257.5265.0on the290.0290.0SXRblock1x101x8block1x101x8block1x101x8SXRblock1x81x7block1x101x8block1x61x6SXRblock1x81x8block1x51x6Incline Bench157.55050 - 60w/Pausewide235.0250.0wide250.0265.0wide265.0282.5w/Pausewide282.5290.0wide265.0275.0wide290.0297.5w/Pausewide265.0282.5wide297.5307.51x81x61x81x61x81x61x61x61x81x61x51x51x61x61x41x5Close Grip Bench2207070 - 80Standard242.5257.5Standard257.5275.0Standard275.0290.0Standard290.0307.5Standard275.0290.0Standard297.5315.0Standard275.0297.5Standard307.5322.53x64x53x64x53x64x53x54x4-53x64x4-53x44x4-33x54x53x34x3-4Benchpress with Bottle347.511095 - 110http://www.youtube.com/watch?v=FuHDGOjCd04Leg Curl1x151x151x15Leg Curl1x151x151x15Leg Curl1x151x15Military press157.55050 - 60 1x121x121x121x121x121x121x121x123x83x83x83x83x83x83x83x8BTN Press1254040 - 50 Benchpress trisett200.0Medium Griptrisett215.0Medium Griptrisett227.5Medium GripBenchpressp277.5Medium Griptrisett240.0p295.0Medium GripBenchpresstrisett255.0p312.5Medium GripSXR1x71x71x7-6SXR1x71x6-51x7-6SXR1x6-51x6-5Deadlift from Box462.59090 - 100w/Pause207.5wide220.0wide235.0widew/Pauseflaske287.5wide247.5flaske305.0widew/Pause260.0flaske322.5wide1x61x61x6-51x61x5-41x6-51x5-41x5-4Deadlift412.58080 - 90215.0Competition Grip227.5Competition Grip240.0Competition Grip"295.0Competition Grip255.0"312.5Competition Grip267.5"330.0Competition Grip3x53x53x5-43x53x5-43x5-43x4-53x5-4Defecit Deadlift3607070 - 80Incline Bench med125.0130.0135.0Incline Bench med130.0137.5145.0Incline Bench med137.5150.0SXR1x71x61x5SXR1x61x51x4SXR1x51x3StifflegDefecit Deadlift257.55050 - 60stopp135.0137.5142.5stopp137.5145.0152.5stopp145.0157.53x6-73x5-63x5-43x5-63x4-53x3-43x4-53x3-2Good mornings **1803535 - 45Benchpress fttene p benken175.0187.5182.5Benchpress fttene p benken197.5192.5202.5Benchpress fttene p benken192.5210.0Tough and Go1x71x51x6Tough and Go1x51x61x4Tough and Go1x61x4StifflegDeadlift From Hang ***282.55555 - 65http://www.youtube.com/watch?v=aSgLPMZfJNgNarrow Grip*187.5197.5192.5Narrow Grip*210.0202.5215.0Narrow Grip*202.5220.03x7-63x4-53x5-63x4-53x6-53x3-43x6-53x3-4* Or Reverse GripDips or Push UpsDips or Push UpsDips or Push Upswith Emphasis SXR5x75x75x7with Emphasis SXR5x75x75x7with Emphasis SXR5x75x7** Lifters use sumo-style competition, to use traditional style in trainingTricepsTricepsTriceps** Lifters who use traditional style of competition, will use Halvsumo style in trainingSXR5x6-85x6-85x6-8SXR5x6-85x6-85x6-8SXR5x6-85x6-8 ***Novice and young lifters should not train Good mornings, they can istede train stifflegDeadliftBicepsBicepsBiceps From Hang, with slightly wider gripSXRtrisett5x7trisett5x7trisett5x7SXR5x7trisett5x75x7SXRtrisett5x75x7Deadlift310.01.settFrom392.5330.0Deadlift1.settFrom417.5360.01.settFrom440.0Deadlift372.51.settFrom462.5Example "Trisett" - Benchpress:SXR1x7-6 supersettBox3x51x7-6SXR supersettBox3x5-41x6 supersettBox3x4-3SXR1x5-4 supersettBox3x3-41.Set: benchpress 1x7, then 1x7 Biceps, then Lattrowing rod 1x8 - no breakWide Grip330.02. settFrom350.0350.02. settFrom372.5382.52. settFrom372.5392.52. settFrom372.5 - pause 2 - 3 min.1x6-5Ground3x51x6-5Ground3x5-41x5Ground3x3-41x4-3Ground3x3-42.Set: benchpress 1x6, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no break350.0372.5402.5412.5 - pause 2 - 3 min.3x5-43x5-43x3-43x3-23.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no breakDefecit Deadlift**270.0287.5305.0Defecit Deadlift**325.0305.0342.5Defecit Deadlift**305.0360.0 - pause 2 - 3 min.SXR 3x73x6-53x5-4SXR 3x4-53x5-43x4-3SXR 3x53x3-44.Reset: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no breakStifflegDeadlift232.5237.5245.0StifflegDeadlift237.5250.0245.0StifflegDeadlift257.5245.0 - pause 2 - 3 min.From Defecit3x83x73x8on Box SXR3x73x73x8on Box SXR3x63x85.Set: benchpress 1x5, 1x7 Biceps right then, right then Lattrowing rod 1x8 - no breakBarbell RowsBarbell RowsBarbell RowsSXR trisett5x8trisett5x8trisett5x8SXR 5x8trisett5x85x8SXR trisett5x85x8Superset for example. Week 2 - Powerlifting Squat:Pull Ups or Lat PulldownPull Ups or Lat PulldownPull Ups or Lat Pulldown1.Set: Squat 1x5SXR Narrow Grip*3x15-83x15-83x15-8SXR Narrow Grip*3x15-83x15-83x15-8SXR Narrow Grip*3x15-83x15-82.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no breakMachine RowsMachine RowsMachine Rows - Break 2-3 min.SXR 3x10-123x10-123x10-12SXR 3x10-123x10-123x10-12SXR 3x10-123x10-123.Set (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no breakMilitary press110.095.0BTN117.5100.0BTN125.087.5BTNMilitary press117.5107.5BTN135.0112.5BTN142.595.0BTNMilitary press125.0120.0BTN150.0100.0BTN - Break 2-3 min.SXR1x71x61x61x6-51x6-51x6-5SXR1x61x6-51x5-41x4-31x4-31x6SXR1x61x4-31x4-31x6-54.Reset (labeled 1) 1x5 - 4, then (2), 1x6 - 5 - no break117.5100.0press125.0107.5press135.095.0press125.0112.5press142.5120.0press150.0100.0press135.0125.0press157.5107.5press2x6-52x5-62x5-62x5-42x5-42x5-62x5-62x5-42x4-32x4-32x-4-32x5-62x5-62x3-22x3-22x5-4Superset for example. Week 2 - Dead Lift:Good Mornings***125.0145.0130.0147.5135.0152.5Good Mornings***140.0157.5145.0162.5147.5167.5Good Mornings***152.5170.0162.5180.01.Set: from block 1x5, then 1x5 from the ground - without a breakSXR3x10-83x83x10-83x83x10-83x8SXR3x83x73x73x63x7-63x6-5SXR3x7-63x53x6-53x4 - Break 2-3 min.StifflegDeadlift ***225.0197.5232.5205.0240.0212.5StifflegDeadlift ***247.5220.0255.0225.0232.5262.5StifflegDeadlift ***267.5240.0282.5255.02.Set: from block 1x5, then 1x5 from the ground - without a breakFrom Hang SXR3x83x10-83x83x10-83x83x10-8From Hang SXR3x73x83x63x73x7-63x6-5From Hang SXR3x5-43x7-63x4-33x6-5 - Break 2-3 min.Deadlift SXR2x12-152x10-122x12-152x12-152x10-122x12-152x12-152x10-122x12-15Deadlift SXR2x12-152x10-122x12-152x12-152x10-122x12-152x12-152x10-122x12-15Deadlift SXR2x12-152x10-122x12-152x12-152x10-122x12-154.sett 77,5 1x5 - 4,deretter 67,5 1x6 - 5 - uten pause3.Set: from block 1x5, then 1x5 from the ground - without a breakwith Emphasiswith Emphasiswith EmphasisAbs SXR3x153x153x153x153x153x153x153x153x15Abs SXR3x153x153x153x153x153x153x153x153x15Abs SXR3x153x153x153x153x153x15Week 112/9/13Week 212/16/13Week 312/23/13Week 412/30/13Week 51/6/14Week 61/13/14Week 71/20/14Week 81/27/14