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Workout Progression Scheme

This document contains a training log tracking various exercises over multiple dates from March 29th to May 17th. It includes lifts such as squats, rows, presses, curls and Olympic lifts with increasing weight and repetitions recorded over time. The log demonstrates progress in strength and performance across a variety of exercises over the period.

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Andor Vogel
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17 views

Workout Progression Scheme

This document contains a training log tracking various exercises over multiple dates from March 29th to May 17th. It includes lifts such as squats, rows, presses, curls and Olympic lifts with increasing weight and repetitions recorded over time. The log demonstrates progress in strength and performance across a variety of exercises over the period.

Uploaded by

Andor Vogel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Squat Weighted Dips


planned
Date Weight Used Rep Progression Date Weight Used Rep Progression
3/29/2023 100Kg 20 3/29/2023 24Kg 5555
4/5/2023 100Kg 20 4/5/2023 24Kg 6555
4/9/2023 ----- 20 4/12/2023 24Kg 6655
4/12/2023 ---- 4/19/2023 24Kg 7655
4/19/2023 90Kg 20 4/26/2023 24Kg 8655
95Kg 10 5/3/2023 28Kg 5555
95Kg 15
95Kg 20
100Kg 10
100Kg 15
Barbell Row EZ-Bar CG Bench Press

Date Weight Used Rep Progression Date Weight Used Rep Progression
3/29/2023 80Kg 5555 3/29/2023 60Kg 5555
4/5/2023 80Kg 6555 4/5/2023 60Kg 6555
4/12/2023 80Kg 6655 4/12/2023 60Kg 6655
4/19/2023 80Kg 7655 4/19/2023 60Kg 7655
4/26/2023 80Kg 8655 4/26/2023 60Kg 8655
5/3/2023 82,5Kg 5555 5/3/2023 62,5Kg 5555
Cradle Bench Extension Barbell Curl

Date Weight Used Rep Progression Date Weight Used Rep Progression
3/29/2023 18Kg 8888 3/29/2023 40Kg 5555
4/5/2023 18Kg 9888 4/5/2023 40Kg 6555
4/12/2023 18Kg 9988 4/12/2023 ------
4/19/2023 18Kg 10988 4/19/2023 40Kg 6655
4/26/2023 18Kg 101088 4/26/2023 40Kg 7655
5/3/2023 18Kg 111088 5/3/2023 40Kg 8655
5/10/2023 18Kg 121088 42,5Kg 5555
5/17/2023 20Kg 8888
Concentration Curl Hammer Curl

Date Weight Used Rep Progression Date Weight Used Rep Progression Date
3/29/2023 10Kg 8888 3/29/2023 16Kg 5555 3/31/2023
4/5/2023 10Kg 9888 4/5/2023 16Kg 6555 4/7/2023
4/12/2023 4/12/2023 4/15/2023
4/19/2023 10Kg 9988 4/19/2023 16Kg 6555 4/21/2023
4/26/2023 10Kg 10988 4/26/2023 16Kg 6655
5/3/2023 10Kg 101088 5/3/2023 16Kg 7655
5/10/2023 10Kg 111088 16Kg 8655
5/17/2023 10Kg 121088
12,5Kg 8888
Power Snatch/*One Hand Snatch Power Clean Overhead Press

Weight Used Rep Progression Date Weight Used Rep Progression Date Weight Used
48Kg 111 3/31/2023 70Kg 111 3/31/2023 60Kg
48Kg 211 4/7/2023 80Kg 211 4/7/2023 60Kg
30Kg 221 4/15/2023 80Kg 221 4/15/2023 60Kg
222 4/21/2023 80Kg 222 4/21/2023 60Kg
322 80Kg 322 62,5Kg
332 80Kg 332
333 80Kg 333
111 82,5Kg 111
Overhead Press Snatch Grip High Pull Front Squats

Rep Progression Date Weight Used Rep Progression Date Weight Used
3333 3/31/2023 80Kg 666 3/31/2023 90Kg
4333 4/7/2023 80Kg 766 4/7/2023 90Kg
4433 4/15/2023 80Kg 776 4/15/2023 90Kg
5433 4/21/2023 80Kg 777 4/21/2023 90Kg
3333 80Kg 877 90Kg
80Kg 887 90Kg
80Kg 888 90Kg
82,5Kg 666 95Kg
Front Squats Pike Push-Ups Weighted Chin-Ups

Rep Progression Date Weight Used Rep Progression Date Weight Used
666 4/3/2023 888 4/3/2023 15Kg
766 4/10/2023 988 4/10/2023 15Kg
776 998 15Kg
777 999 15Kg
877 10/9/9 15Kg
887 10/10/9 17,5Kg
888 10/10/10
666 11/10/10
11/11/10
11/11/11
12/11/11
12/12/11
12/12/12
Weighted Chin-Ups Bench Press Wide-Grip Pull-Ups

Rep Progression Date Weight Used Rep Progression Date Weight Used
555 4/3/2023 85Kg 5555 4/3/2023 BW only
655 4/10/2023 85Kg 6555 4/10/2023 BW only
665 85Kg 6655 BW only
765 85Kg 7655 BW only
865 85Kg 8655 BW only
555 87,5Kg 5555 BW only
BW only
BW only
BW only
2,5Kg
Wide-Grip Pull-Ups Gironda Dips

Rep Progression Date Weight Used Rep Progression


8888 4/3/2023 BW only 8888
9888 4/10/2023 BW only 9888
9988 BW only 9988
9998 BW only 9998
9999 BW only 9999
10/9/9/9 BW only 10/9/9/9
10/10/9/9 BW only 10/10/9/9
10/10/10/9 BW only 10/10/10/9
10/10/10/10 BW only 10/10/10/10
8888 5Kg 8888

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