Dietmar Wolf - Volume - Google Sheets

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1	BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.							BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.																BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.																BUNDESVERBAND DEUTSCHER GEWICHTHEBER E.V.
2	BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf						Date	BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf															Date	BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf															Date	BVDG - Kraftdreikampf - Kadertrainer: Dietmar Wolf											Date
3	Trainingsopplegg 3 days a week (Copyright: Dietmar Wolf)						Name	Trainingsopplegg 3 days a week (Copyright: Dietmar Wolf)															Name	Trainingsopplegg 3 days a week (Copyright: Dietmar Wolf)															Name	Trainingsopplegg 3 days a week (Copyright: Dietmar Wolf)											Name
4	Goal	SQ **	BP **	DL**	** Raw max			Exercise	Uke 1					Uke 2					Uke 3					Exercise	Uke 4					Uke 5					Uke 6					Exercise	Uke 7					Uke 8
5	KG	100.0	100.0	100.0					MO	TU	WE	TH	FR	MO	TU	WE	TH	FR	MO	TU	WE	TH	FR		MO	TU	WE	TH	FR	MO	TU	WE	TH	FR	MO	TU	WE	TH	FR		MO	TU	WE	TH	FR	MO	TU	WE	TH	FR
6						Recommended		Comp squat	55.0					65.0					65.0					Comp squat	65.0					67.5					65.0					Comp squat	72.5					65.0
7					Adjust here	Intensity interval		SetXReps	1x8					1x5					1x8					SetXReps	1x5					1x6-8					1x5					SetXReps	1x6-5					1x5
8	Competition squat			80	80	80 - 90			60.0					60.0	2.set				67.5						60.0	2.set				72.5					60.0	2.set					75.0					60.0	2.set
9									1x6					3x6-5	superset				1x6						3x6-5	superset				1x6-5					3x6-5	superset					1x5-4					3x6-5	superset
10	Paused high-bar squat			60	60	60 - 70			65.0					67.5	1.set				72.5						67.5	1.set				75.0					67.5	1.set					80.0					67.5	1.set
11									3x5					3x5-4					3x5						3x3					3x4-5					3x3						3x3-4					3x3
12	Bench press			75	75	75 - 85		HB squat paused		to	42.5		45.0		to	45.0		47.5		to	47.5		50.0	HB squat paused		to	50.0		55.0		to	47.5		47.5		to	52.5		52.5	HB squat paused		to	47.5		50.0		to	55.0		55.0
13								SXR		box	1x10		1x8		box	1x10		1x8		box	1x10		1x8	SXR		box	1x8		1x7		box	1x10		1x8		box	1x6		1x6	SXR		box	1x8		1x8		box	1x5		1x6
14	Incline bench press			50	50	50 - 60				wide	42.5		47.5		wide	47.5		50.0		wide	50.0		52.5			wide	52.5		55.0		wide	50.0		50.0		wide	55.0		55.0			wide	50.0		52.5		wide	55.0		57.5
15											1x8		1x6			1x8		1x6			1x8		1x6				1x6		1x6			1x8		1x6			1x5		1x5				1x6		1x6			1x4		1x5
16	Close-grip bench press *			70	70	70 - 80				stance	45.0		47.5		stance	47.5		50.0		stance	50.0		55.0			stance	55.0		57.5		stance	50.0		55.0		stance	55.0		57.5			stance	50.0		55.0		stance	57.5		60.0
17											3x6		4x5			3x6		4x5			3x6		4x5				3x5		4x4-5			3x6		4x4-5			3x4		4x4-3				3x5		4x5			3x3		4x3-4
18	Bench press to bottle			95	95	95 - 110
19								Leg curl SXR	1x15					1x15					1x15					Leg curl SXR	1x15					1x15					1x15					Leg curl SXR	1x15					1x15
20	OHP			50	50	50 - 60			1x12					1x12					1x12						1x12					1x12					1x12						1x12					1x12
21									3x8					3x8					3x8						3x8					3x8					3x8						3x8					3x8
22	BTNOHP			40	40	40 - 50		Bench press		triset	57.5	medium			triset	60.0	medium			triset	65.0	medium		Bench press		to	75.0	medium			triset	67.5				to	80.0	medium		Bench press		triset	72.5				to	85.0	medium
23								SXR			1x7					1x7					1x7-6			SXR			1x7					1x6-5					1x7-6			SXR			1x6-5					1x6-5
24	Block pulls			90	90	90 - 100		paused			57.5	wide				62.5	wide				65.0	wide		paused		1 board	77.5	wide				70.0				1 board	82.5	wide		paused			72.5				1 board	87.5	wide
25											1x6					1x6					1x6-5						1x6					1x5-4					1x6-5						1x5-4					1x5-4
26	Deadlift			80	80	80 - 90					60.0	grip				65.0	grip				67.5	grip				"	80.0	grip				72.5				"	85.0	grip					75.0				"	90.0	grip
27											3x5					3x5					3x5-4						3x5					3x5-4					3x5-4						3x4-5					3x5-4
28	Deficit deadlift			70	70	70 - 80		Incline bench press	40.0					42.5					42.5					Incline bench press	42.5					45.0					47.5					Incline bench press	45.0					47.5
29								SXR	1x7					1x6					1x5					SXR	1x6					1x5					1x4					SXR	1x5					1x3
30	Deficit SLDL			50	50	50 - 60		paused	42.5					45.0					45.0					paused	45.0					47.5					50.0					paused	47.5					50.0
31									3x6-7					3x5-6					3x5-4						3x5-6					3x4-5					3x3-4						3x4-5					3x3-2
32	Good mornings **			35	35	35 - 45		CGBP	feet up on bench				55.0					60.0					57.5	CGBP	feet up on bench				62.5					62.5					65.0	CGBP	feet up on bench				62.5					67.5
33								SXR no rest					1x7					1x5					1x6	SXR no rest					1x5					1x6					1x4	SXR no rest					1x6					1x4
34	SLDL from hang ***			55	55	55 - 65							60.0					62.5					62.5						67.5					65.0					67.5						65.0					70.0
35													3x7-6					3x4-5					3x5-6						3x4-5					3x6-5					3x3-4						3x6-5					3x3-4
36	* or reverse grip							Dips or Push ups																Dips or Push ups																Dips or Push ups
37								weighted SXR	5x7					5x7					5x7					weighted SXR	5x7					5x7					5x7					weighted SXR	5x7					5x7
38	** Lifters pulling sumo in competition, shall use conventional deficit deadlifts (see guidance)							Triceps																Triceps																Triceps
39	** Lifters pulling conventional in competition, shall use semi-sumo deficit pulls (see guidance)							SXR					5x6-8					5x6-8					5x6-8	SXR					5x6-8					5x6-8					5x6-8	SXR					5x6-8					5x6-8
40	*** Novices and young lifters shall do RDL, not Good Mornings							Biceps																Biceps																Biceps
41								SXR		triset	5x7				triset	5x7				triset	5x7			SXR			5x7				triset	5x7					5x7			SXR		triset	5x7					5x7
42								Deadlift					60.0			1.set	block	77.5					65.0	Deadlift			1.set	block	80.0					70.0			1.set	block	85.0	Deadlift					72.5			1.set	block	90.0
43	Triset for e.g. week 1 - Benchpress:							SXR					1x7-6		superset		pull	3x5					1x7-6	SXR		superset		pull	3x5-4					1x6		superset		pull	3x4-3	SXR					1x5-4		superset		pull	3x3-4
44	1.set: Bench press 1x7, then Biceps 1x7, then Lat rows 1x8 - no rest							medium grip					65.0			2. set	regular	67.5					67.5				2. set	regular	72.5					75.0			2. set	regular	72.5						75.0			2. set	regular	72.5
45	- rest 2 - 3 min.												1x6-5				pull	3x5					1x6-5					pull	3x5-4					1x5				pull	3x3-4						1x4-3				pull	3x3-4
46	2.set: Bench press 1x6, then Biceps 1x7, then Lat rows 1x8 - no rest												67.5										72.5											77.5											80.0
47	- rest 2 - 3 min.												3x5-4										3x5-4											3x3-4											3x3-2
48	3.set: Bench press 1x5, then Biceps 1x7, then Lat rows 1x8 - no rest							Deficit deadlift**			52.5					55.0					60.0			Deficit deadlift**			62.5					60.0					67.5			Deficit deadlift**			60.0					70.0
49	- rest 2 - 3 min.							SXR			3x7					3x6-5					3x5-4			SXR			3x4-5					3x5-4					3x4-3			SXR			3x5					3x3-4
50	4.set: Bench press 1x5, then Biceps 1x7, then Lat rows 1x8 - no rest							SLDL	45.0					47.5					47.5					SLDL	47.5					50.0					47.5					SLDL	50.0					47.5
51	- rest 2 - 3 min.							deficit SXR	3x8					3x7					3x8					deficit SXR	3x7					3x7					3x8					deficit SXR	3x6					3x8
52	5.set: Bench press 1x5, then Biceps 1x7, then Lat rows 1x8 - no rest							Lat rows (barbell)																Lat rows (barbell)																Lat rows (barbell)
53								SXR		triset	5x8				triset	5x8				triset	5x8			SXR			5x8				triset	5x8					5x8			SXR		triset	5x8					5x8
54	Superset for e.g. week 2 - Competition squat:							Pull-down																Pull-down																Pull-down
55	1.set: Squat 1x5							SXR close grip					3x15-8					3x15-8					3x15-8	SXR close grip					3x15-8					3x15-8					3x15-8	SXR close grip					3x15-8					3x15-8
56	2.set (marked 1) 1x5 - 4, then (marked 2) 1x6 - 5 - no rest							Lat rows machine																Lat rows machine																Lat rows machine
57	- rest 2 - 3 min.							SXR					3x10-12					3x10-12					3x10-12	SXR					3x10-12					3x10-12					3x10-12	SXR					3x10-12					3x10-12
58	3.set (marked 1) 1x5 - 4, then (marked 2) 1x6 - 5 - no rest							OHP (barbell)	35.0		30.0	BTN		37.5		32.5	BTN		40.0		27.5	BTN		OHP (barbell)	37.5		35.0	BTN		42.5		35.0	BTN		45.0		30.0	BTN		OHP (barbell)	40.0		37.5	BTN		47.5		32.5	BTN
59	- rest 2 - 3 min.							SXR	1x7		1x6			1x6		1x6-5			1x6-5		1x6-5			SXR	1x6		1x6-5			1x5-4		1x4-3			1x4-3		1x6			SXR	1x6		1x4-3			1x4-3		1x6-5
60	4.set (marked 1) 1x5 - 4, then (marked 2) 1x6 - 5 - no rest								37.5		32.5	OHP		40.0		35.0	OHP		42.5		30.0	OHP			40.0		35.0	OHP		45.0		37.5	OHP		47.5		32.5	OHP			42.5		40.0	OHP		50.0		35.0	OHP
61									2x6-5		2x5-6			2x5-6		2x5-4			2x5-4		2x5-6				2x5-6		2x5-4			2x4-3		2x4-3			2x-4-3		2x5-6				2x5-6		2x3-2			2x3-2		2x5-4
62	Superset for e.g. uke 2 - Deadlift:							Good Mornings***	25.0		27.5			25.0		30.0			27.5		30.0			Good Mornings***	27.5		30.0			27.5		32.5			30.0		32.5			Good Mornings***	30.0		32.5			32.5		35.0
63	1.set: Block pull 1x5, then regular (off ground) 1x5 - no rest							SXR	3x10-8		3x8			3x10-8		3x8			3x10-8		3x8			SXR	3x8		3x7			3x7		3x6			3x7-6		3x6-5			SXR	3x7-6		3x5			3x6-5		3x4
64	- rest 2 - 3 min.							RDL ***			45.0		37.5			45.0		40.0			47.5		42.5	RDL ***			47.5		42.5			50.0		45.0			45.0		50.0	RDL ***			52.5		47.5			55.0		50.0
65	2.sett: Block pull 1x5, then regular 1x5 - no rest							SXR			3x8		3x10-8			3x8		3x10-8			3x8		3x10-8	SXR			3x7		3x8			3x6		3x7			3x7-6		3x6-5	SXR			3x5-4		3x7-6			3x4-3		3x6-5
66	- rest 2 - 3 min.							Hyperextensions SXR	2x12-15		2x10-12		2x12-15	2x12-15		2x10-12		2x12-15	2x12-15		2x10-12		2x12-15	Hyperextensions SXR	2x12-15		2x10-12		2x12-15	2x12-15		2x10-12		2x12-15	2x12-15		2x10-12		2x12-15	Hyperextensions SXR	2x12-15		2x10-12		2x12-15	2x12-15		2x10-12		2x12-15
68	3.sett: Block pull 1x5, then regular 1x5 - no rest							weighted																weighted																weighted
69								Abs SXR	3x15		3x15		3x15	3x15		3x15		3x15	3x15		3x15		3x15	Abs SXR	3x15		3x15		3x15	3x15		3x15		3x15	3x15		3x15		3x15	Abs SXR	3x15		3x15		3x15	3x15		3x15		3x15
70
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