Dietmar Wolf - Intermediate powerlifter

	A	B	C	D	E	F	G	H	I	J	Q	R
1
2	Originally written for single-ply lifters. Adjusted for raw lifters according to the Guidance.										Notes:
3	Left the commands for gearing up just in case. If unspecified, the lift is raw.										"Uke" = Week
4											"Mandag" = Monday
5											"Onsdag" = Wednesday
6											"Fredag" = Friday
7											"Notater" = Notes
8					c",)
9											Rows: any kind of row. Cable, BB, machine.
10												Original text varies the rows, saying
11												lat rows on Monday and lat row/cable
12												row/machine on Friday.
13												However, when the SxR gets to 3x6,
14												cable rows are no longer suggested.
15											OHP: Orig. text says Barbell OHP.
16												BTNOHP = Behind the neck.
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18
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22	Intermediate										Evaluation - The Program:
23	Intermediate routine - 3 times per week
24	Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
25	Goal	Squat		Bench		Deadlift		Total
26	KG	100.0		100.0		100.0		300.0
27	* without shirt		*	100.0
28						KG		%		Intensity range, see Guidance
29	Competition squat (geared)					90.0		90.0		90 - 95
30	Competition squat (raw)					90.0		90.0		90 - 95
31	HB squat					77.5		77.5		77,5 - 82,5
32	Paused squat (narrow/wide stance)					70.0		70.0		70 - 75
33	Benchpress (geared)					90.0		90.0		90 - 95
34	Benchpress * without shirt					90.0		90.0		90 - 95
35	Benchpress medium wide grip *					80.0		80.0		80 - 85
36	Benchpress narrow grip *					75.0		75.0		75 - 80
37	OHP / BTNOHP *					40.0		40.0		40 - 50
38	Deadlift					90.0		90.0		90 - 95
39	Deficit deadlift					70.0		70.0		70 - 75
40	Block pull					90.0		90.0		90 - 100
41	Stiff-legged deadlift (SLDL)					40.0		40.0		40 - 50
42
43	NORGES STYRKELØFTFORBUND
44	Intermediate routine - 3 times per week
45	Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
46	1.uke Mandag
47	Exercises										Notater:
48	Abs	SxR	3x30
49	Weighted hypers	SxR	3x12-15						-1	-1
50	Comp squat	KG	55.0	57.5	62.5	62.5	67.5	67.5	72.5	72.5
51		Reps	6	6	5	5	4	4	3	3
52	Paused bench	KG	47.5	55.0	55.0	55.0	60.0	60.0	60.0
53	medium grip	Reps	6	5	5	5	3	3	3
54	Deficit SLDL	KG	25.0	25.0	27.5	27.5
55		Reps	8	8	6	6
56	OHP	KG	25.0	25.0	25.0	27.5	27.5
57		Reps	6	5	5	4	4
58	Rows	SxR	3x12-10
59	Leg curl	SxR	1x12	1x10	1x8
60	1.uke Onsdag
61	Exercises										Notater:
62	Abs	SxR	3x20
63	Weighted hypers	SxR	3x10-12
64	HB squat	KG	42.5	42.5	50.0	50.0	52.5	52.5	52.5	wide
65	paused	Reps	6	6	5	5	3	3	3	stance
66	Bench press	KG	55.0	62.5	67.5	67.5	67.5
67	paused	Reps	6	5	4	4	4
68					57.5	57.5	57.5		superset
69					6	6	6
70	Block pull	KG	55.0	67.5	67.5	67.5
71		Reps	5	4	4	4
72	Deadlift	KG	55.0	62.5	62.5	62.5		superset
73		Reps	5	5	5	5
74	Triceps	SxR	3x12-10
75	Biceps	SxR	3x12-10
76	1.uke Fredag
77	Exercises										Notater:
78	Abs	SxR	3x25
79	Weighted hypers	SxR	3x8 - 10
80	HB squat	KG	50.0	57.5	62.5	62.5	62.5
81		Reps	5	4	3	3	3
82					55.0	55.0	55.0		superset
83					6	6	6
84	Bench press	KG	45.0	50.0	50.0	52.5	52.5	52.5
85	narrow grip	Reps	6	5	5	5	5	5
86	Deficit DL	KG	42.5	45.0	50.0	50.0	52.5	52.5
87		Reps	5	5	4	4	4	4
88	BTNOHP	KG	22.5	25.0	25.0	25.0	25.0
89		Reps	6	5	5	4	4
90	Rows	SxR	3x10
91
92	Weighted push-ups	SxR	3x10
93	or weighted dips
94
95	NORGES STYRKELØFTFORBUND
96	Intermediate routine - 3 times per week
97	Made by Dietmar Wolf - Leader of Sports / Education Consultant in NSF
98	2.uke Mandag
99	Exercises										Notater:
100	Abs	SxR	3x30