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[null,"Work Capacity"]
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[]
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[]
[null,null,null,"Repetitions & Percentages for the Strength Lifts",{"$nulls":44},"Wave Training"]
[{"$nulls":5},1," of Back Squat, Bench Press, Deadlift & Misc. Strength Lifts",{"$nulls":17},"Prilepin's  Chart:  Primarily developed for speed & strength programs.",{"$nulls":23},"Strength Lift Wave Training","Low Rep/ Strength","Load                      (% of 1RM)","High Rep/ Power","Load                   (% of 1RM)","Total Rep Volume",null,null,null,"Training with MuscleLab (Bosco)",{"$nulls":5},"Reps and Sets ",null,null,"Volume",null,null,"Intensity"]
[null,null,null,1,null,null,2,null,null,3,null,null,4,null,null,5,{"$nulls":9},"PERCENT","REPS/SETS","OPTIMAL # REPS","RANGE","REST",null,null,null,"Percent Effort Chart",{"$nulls":23},"Target","% of 1 RM","% of Max Power for selected load",null,null,null,"Reps per Set ","For what activity",null,"For one exercise",null,null,"Intensity expressed as a percentage of one's maximum ","Intensity expressed in \"Plain English\" "]
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[null,null,"M",0.85,"to",0.89,0.8,"to",0.84,0.77,"to",0.8200000000000001,0.75,"to",0.79,0.72,"to",0.77,{"$nulls":7},0.65,"3-6 REPS","24  REPS","18-30 REPS","01:15:00",null,null,null,2,0.6649999999999999,0.7124999999999999,0.76,0.78375,0.8075,0.8312499999999999,0.855,0.87875,0.9025,0.9262499999999999,0.95,{"$nulls":4},"4-3","73-84%","8-6","52-67%","40",null,null,null,"Hypertrophy","70-90","75-85%",null,null,null,"5 - 8 reps","Strength training for majority of sports people ",null,"20 reps","Medium ",null,0.9,"Heavy "]
[null,null,"L",0.8,"to",0.84,0.75,"to",0.79,0.72,"to",0.77,0.7000000000000001,"to",0.74,0.67,"to",0.72,{"$nulls":7},0.7,"3-6 REPS","20  REPS","12-24 REPS","01:30:00",null,null,null,3,0.6475,0.6937500000000001,0.7400000000000001,0.7631249999999999,0.78625,0.8093750000000001,0.8325,0.8556250000000001,0.87875,0.901875,0.925,{"$nulls":4},"3-2","76-87%","7-5","55-70%","30",null,null,null,"Speed-Endurance","30-50","80-90%",null,null,null,"10 - 15 reps","Strength training for athletes requiring endurance ",null,"25 reps","Large ",null,"90% or above","Maximum "]
[null,null,null,6,null,null,7,null,null,8,null,null,9,null,null,10,{"$nulls":9},0.75,"3-6 REPS","18  REPS","12-24 REPS","01:45:00",null,null,null,4,0.63,0.675,0.7200000000000001,0.7424999999999999,0.765,0.7875,0.81,0.8325,0.855,0.8775,0.9,{"$nulls":4},"2-1","79-90%","6-4","58-73%","20",null,null,null,"Muscle Endurance","30-70","70-85%",null,null,null,"above 15 reps","For endurance ",null,"30 reps or above","Very Large "]
[null,null,"VH",0.8,"to",0.85,0.77,"to",0.8200000000000001,0.75,"to",0.8,0.72,"to",0.77,0.7000000000000001,"to",0.75,{"$nulls":7},0.8,"2-4 REPS","15  REPS","10-20 REPS","02:00:00",null,null,null,5,0.6124999999999999,0.65625,0.7000000000000001,0.7218749999999999,0.74375,0.765625,0.7875,0.8093750000000001,0.8312499999999999,0.853125,0.875]
[null,null,"H",0.75,"to",0.79,0.72,"to",0.77,0.7000000000000001,"to",0.74,0.67,"to",0.72,0.65,"to",0.6900000000000001,{"$nulls":7},0.85,"2-4 REPS","12  REPS","10-20 REPS","02:30:00",null,null,null,6,0.595,0.6375,0.68,0.7012499999999999,0.7224999999999999,0.74375,0.765,0.78625,0.8075,0.82875,0.85,{"$nulls":12},"*To enhance fast twitch need contraction speeds of 80ms",{"$nulls":8},"For one training session",null,null,"Training Load"]
[null,null,"M",0.7000000000000001,"to",0.74,0.67,"to",0.72,0.65,"to",0.6900000000000001,0.62,"to",0.67,0.6,"to",0.64,{"$nulls":7},0.9,"1-2 REPS"," 6   REPS"," 4-10  REPS","03:00:00",null,null,null,7,0.5774999999999999,0.6187499999999999,0.66,0.6806249999999999,0.7012499999999999,0.7218749999999999,0.7424999999999999,0.7631249999999999,0.78375,0.804375,0.825,null,null,null,"Olympic Lift Wave Training","Varying the Load:",{"$nulls":7},"*To enhance slow twitch need contraction speeds of 250ms",{"$nulls":8},"Volume expressed as the number of reps ","Volume expressed in \"Plain English\" ",null,"Training Load","Intensity","Volume "]
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[{"$nulls":33},9,0.5425,0.58125,0.6200000000000001,0.639375,0.65875,0.678125,0.6975,0.716875,0.73625,0.755625,0.775,{"$nulls":4},"Reps",null,null,"Total Volume",{"$nulls":13},"80 reps","Medium ",null,"Moderate fatigue lasting a day","High ","Low"]
[null,null,null,"Repetitions & Percentages for the Olympic Lifts",{"$nulls":29},10,0.5249999999999999,0.5625,0.6000000000000001,0.6187499999999999,0.6375,0.65625,0.675,0.6937500000000001,0.7124999999999999,0.73125,0.75,{"$nulls":4},"3's","76-88","55-64","15-18",{"$nulls":13},"100 reps","Large ",null,"Moderate fatigue lasting a day","Low ","High"]
[{"$nulls":5},1,"of Clean, Snatch, Jerks & Pulls",{"$nulls":18},"Olympic Lifts:",null,null,"Strength Lifts:",{"$nulls":20},"2's","79-91","58-67","12-15",{"$nulls":13},"120 reps or above","Very Large ",null,"No fatigue","Low ","Low"]
[null,null,null,1,null,null,2,null,null,3,null,null,4,null,null,5,null,null,6,{"$nulls":6},"80% no more than 5 reps.",null,null,"Follow 1RM chart.",{"$nulls":20},"1's","82-94","61-70","9-12"]
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[null,null,"H",0.85,"to",0.91,0.8,"to",0.86,0.77,"to",0.8300000000000001,0.74,"to",0.8,0.7000000000000001,"to",0.76,0.67,"to",0.73,{"$nulls":4},"90% no more than 3 reps.",{"$nulls":7},"Percent Effort Calculator"]
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[{"$nulls":33},3,64.75,69.375,74,76.3125,78.625,80.9375,83.25,85.5625,87.875,90.1875,92.5]
[{"$nulls":33},4,62.99999999999999,67.5,72,74.25,76.5,78.75,81,83.25,85.5,87.75,90]
[{"$nulls":33},5,61.24999999999999,65.625,70,72.1875,74.375,76.5625,78.75,80.9375,83.125,85.3125,87.5,null,null,null,"Wave Training by Varying the Exercises","Strength","Power",null,"Speed"]
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[{"$nulls":24},"Relative Intensity",null,"10's",{"$nulls":6},7,57.74999999999999,61.875,66,68.0625,70.125,72.1875,74.25,76.3125,78.375,80.4375,82.5]
[{"$nulls":24},"VL","65-70","48.75%-52.5%",{"$nulls":6},8,56,60,64,66,68,70,72,74,76,78,80]
[null,null,"PHASE:                       Objective           ",null,null,"GENERAL PREPARATION:",null,null,null,"SPECIAL PREPARATION:",null,null,null,"COMPETITION:",null,null,null,"PEAKING/ACTIVE REST:",{"$nulls":6},"L","70-75","52.5%-56.5%","55-59%",{"$nulls":5},9,54.25,58.125,62,63.9375,65.875,67.8125,69.75,71.6875,73.625,75.5625,77.5,{"$nulls":4},"5x52%",5,null,5]
[{"$nulls":24},"ML","75-80","56.5%-60%",{"$nulls":6},10,52.5,56.25,60,61.875,63.75,65.625,67.5,69.375,71.25,73.125,75,{"$nulls":4},"5x64%",5,null,5]
[{"$nulls":24},"M ","80-85","60%-63.75%","60-64%",{"$nulls":21},"5x70%",5,null,5]
[null,null,"Variable",null,null,"Strength-Endurance",null,null,null,"Basic Strength",null,null,null,"Strength & Power",null,null,null,"Peaking/Maintenance",{"$nulls":6},"MH","85-90","63.5%-67.5%","65-69%",{"$nulls":21},"5x76%",5,null,5]
[{"$nulls":24},"H","90-95","67.5%-71.25%","70-75%",{"$nulls":21},"5x79%",5,null,5]
[null,null,"Intensity",null,null,"low to moderate",null,null,null,"high",null,null,null,"high",null,null,null,"very high to low",{"$nulls":6},"VH","95-100","71.25%-75%"]
[]
[null,null,"Volume",null,null,"high",null,null,null,"moderate to high",null,null,null,"low",null,null,null,"very low"]
[]
[null,null,"Repetitions",null,null,"8-20",null,null,null,"4-6",null,null,null,"2-3",null,null,null,"1-3"]
[]
[null,null,"Sets",null,null,"3-5",null,null,null,"3-5",null,null,null,"3-5",null,null,null,"1-3"]
[]
[null,null,"Sessions/Day",null,null,"1-3",null,null,null,"1-3",null,null,null,"1-2",null,null,null,"1"]
[]
[null,null,"Days/Week",null,null,"3-4",null,null,null,"3-5",null,null,null,"3-6",null,null,null,"1-5"]
[]
[null,null,"Intensity cycle",null,null,"2-3/1",null,null,null,"2-4/1",null,null,null,"2-3/1"]

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[null,"Exercise Category: Presses","Group","Percentage","Classification",null,"Exercise Category: Extensions","Group","Percentage","Classification",null,"Exercise Category: Rows","Group","Percentage","Classification",null,"Exercise Category: Cleans","Group","Percentage","Classification",null,"Exercise Category: Pulls","Group","Percentage","Classification",null,"Exercise Category: Deadlifts","Group","Percentage","Classification",null,"Exercise Category: Core","Group",null,"Exercise Category: Kettle Bell","Group",null,"Exercise Category: GPP","Group",null,null,null,"GPP Stuff: choose one!"]
[null,"Bench Press","Bench",1,"Core",null,"Tricep Ext., lying, to forehead",null,null,"Assistance",null,"BB Bent Rows","Clean","90-100%","Assistance",null,"Power Clean","Power Clean/Clean","100%/85-90%","Core",null,"Clean Pull ","Pwr. Clean&Clean","110-130%","Assistance",null,"Clean-grip Deadlift (also done w/DB's)","Pwr. Clean&Clean/Dead","160%/100%","Core",null,"Side Bends: DB","Core",null,"Turkish Get-ups",null,null,"Turkish Get-ups(KB, SB, DB, BB)"]
[null,"Bench Press, wide-grip ","Bench",0.85,"Assistance",null,"Tricep Ext., lying, to nose",null,null,"Assistance",null,"BB Bent Rows, reverse-grip ","Clean","90-100%","Assistance",null,"Power Clean, hang, mid-thigh","Power Clean",0.85,"Core",null,"Clean Pull, hang, mid-thigh / Power Shrug","Pwr. Clean&Clean",1.3,"Assistance",null,"Clean-grip Deadlift, Block/Plate (also done w/DB's)","Pwr. Clean&Clean/Dead","155%/90%","Assistance",null,"Side Bends: BB","Core",null,"Sit-up to Squat",null,null,"Sit-up to Squat",{"$nulls":4},"2 hand kb sqt pull x 20 reps +",null,null,null,"10 snatches with 50 kg (110 lbs)"]
[null,"Bench Press, close-grip ","Bench",0.9,"Core",null,"Tricep Ext., lying, to chin/throat",null,null,"Assistance",null,"DB Rows","Clean","45-50%","Assistance",null,"Power Clean/hang, knee","Power Clean",0.9,"Core",null,"Clean Pull, hang, knee","Pwr. Clean&Clean",1.25,"Assistance",null,"Clean-grip Deadlift, Rack, low","Pwr. Clean&Clean/Dead",null,"Core",null,"Side Bends: Cable","Core",null,"Swings to Shoulder, 2 hands",null,null,"DB Snatch Series: both arms, 1 arm (leave up), then other arm.",{"$nulls":4},"1 hand kb sqt pull x 10 + 10 reps each arm +",null,null,null,"15 chin ups"]
[null,"DB Bench Press","Bench",0.38,"Assistance",null,"Tricep Ext., standing",null,null,"Assistance",null,"Pull-ups (wide,med,close)",null,null,"Assistance",null,"Power Clean, hang, below knee","Power Clean",0.9,"Core",null,"Clean Pull, hang, below knee","Pwr. Clean&Clean","115%-125%","Assistance",null,"Clean-grip Deadlift, Rack, med","Pwr. Clean&Clean/Dead",null,"Assistance",null,"Side Bends: Bands","Core",null,"Swings to Shoulder, 1 hand",{"$nulls":7},"2 hand kb swing x 20 reps +",null,null,null,"20 db thrusters using 35 lb db's or        75 lb barbells"]
[null,"DB Bench Press palms facing","Bench",0.38,"Assistance",null,"DB Tricep Ext., standing (2-arm & 1-arm)",null,null,"Assistance",null,"Chin-ups",null,null,"Assistance",null,"Power Clean, rack,block,tray, mid-thigh","Power Clean",0.85,"Core",null,"Clean Pull, rack, block, tray, mid-thigh","Pwr. Clean&Clean",1.3,"Assistance",null,"Clean-grip Deadlift, Rack, high","Pwr. Clean&Clean/Dead","172.5%/110%","Core",null,"Crunches: Bodyweight","Core",null,"Swings to Shoulder, 2 hands catch",null,null,"Clean and Press/Push Press/Jerk",{"$nulls":4},"1 hand kb swing x 10 + 10 reps each arm +"]
[null,"DB Bench Press Combo","Bench",0.33,"Assistance",null,"DB Tricep Ext.,  lying (2-arm & 1-arm)",null,null,"Assistance",null,"Cable Rows (wide, med. close, rev., 1-arm)",null,null,"Assistance",null,"Power Clean, rack,block,tray, knee","Power Clean",0.9,"Core",null,"Clean Pull, rack,block,tray, knee","Pwr. Clean&Clean",1.25,"Assistance",null,"Clean-grip RDL/SLDL (1 & 2-leg) (also done w/DB's)","Pwr. Clean&Clean/Dead","107.5%/85%","Assistance",null,"Crunches: Weighted","Core",null,"Swings to Shoulder, 1 hand catch",null,null,"Last Man Standing: Squat (60kg), Hang Clean (40kg) as many as possible.",{"$nulls":4},"1 hand kb snatch 10+10 each arm",null,null,null,"5 rounds for time"]
[null,"DB Bench Press Combo palms facing","Bench",0.33,"Assistance",null,"DB Incline Tricep Ext. (2-arm & 1-arm)",null,null,"Assistance",null,"Pulldowns (wide, med. close, rev., 1-arm)",null,null,"Assistance",null,"Power Clean, rack,block,tray, below knee","Power Clean",0.9,"Core",null,"Clean Pull, rack,block,tray, below knee","Pwr. Clean&Clean","115%-125%",null,null,"Snatch-grip Deadlift","Pwr. Snatch&Snatch/Dead","160%/80%","Assistance",null,"Crunches: Cable","Core",null,"Swings to Shoulder, 2 hands flip"]
[null,"Incline Bench Press","Bench","80-85%","Core",null,"Tate Press",null,null,"Assistance",null,"BB Upright Rows, clean-grip","Clean",0.4,"Assistance",null,"DB Power Clean (from all hangs)",null,null,"Assistance",null,"Snatch Pull ","Pwr. Snatch&Snatch","110-130%","Assistance",null,"Snatch-grip Deadlift, Block/Plate","Pwr. Snatch&Snatch/Dead","145%/72%","Assistance",null,"Crunches: Bands","Core",null,"Swings to Shoulder, 1 hand flip",null,null,"Squat Throws"]
[null,"Incline Bench Press, close-grip ","Bench",0.75,"Assistance",null,"Tricep Straight Bar Pushdowns",null,null,"Assistance",null,"BB Upright Rows, snatch-grip ","Clean",0.3,"Assistance",null,"Clean","Clean/Pwr.Clean","100%/110-115%","Core",null,"Snatch Pull, hang, mid-thigh / Power Shrug","Pwr. Snatch&Snatch",1.3,"Assistance",null,"Snatch-grip Deadlift, Rack, low","Pwr. Snatch&Snatch/Dead",null,"Assistance",null,"Crunches: Decline Bodyweight","Core",null,"Swings to Shoulder, 1 hand alternate catch",null,null,"Pillar Crawls",{"$nulls":4},"Secret Service Kettlebell Snatch Test:"]
[null,"DB Incline Bench Press","Bench",0.33,"Assistance",null,"Tricep V-grip Pushdowns",null,null,"Assistance",null,"DB Upright Rows","Clean",0.15,"Assistance",null,"Clean, hang, mid-thigh","Clean",0.85,"Core",null,"Snatch Pull, hang, knee","Pwr. Snatch&Snatch",1.25,"Assistance",null,"Snatch-grip Deadlift, Rack, med","Pwr. Snatch&Snatch/Dead",null,"Assistance",null,"Crunches: Decline Weighted","Core",null,"Swings to Shoulder, 1 hand alternate flip",null,null,"Squat Thrusters + Pull-ups",{"$nulls":4},"10 MIN. OF KB SNATCHES: SWITCH HANDS AS NEEDED. ONCE THE KB IS PICKED UP, IT CANNOT BE LET DOWN...IF THE KB HITS THE GROUND, THE TEST IS OVER. SWITCH HANDS AS NECESSARY!"]
[null,"DB Incline Bench Press, palms facing","Bench",0.33,"Assistance",null,"Tricep Rope Pushdowns",null,null,"Assistance",null,"BB Pullovers",null,null,"Assistance",null,"Clean, hang, knee","Clean",0.9,"Core",null,"Snatch Pull, hang, below knee","Pwr. Snatch&Snatch","115%-125%","Assistance",null,"Snatch-grip Deadlift, Rack, high","Pwr. Snatch&Snatch/Dead",null,"Assistance",null,"Crunches: Side","Core",null,"Swings Overhead, 2 hands",null,null,"BB or DB 1-arm Press/Sqt/ Sqt & Press/ Inch Lift/Duck Walk/ Sqt Position & Press",{"$nulls":8},"10x Squat thrusters +"]
[null,"DB Incline Bench Press Combo","Bench",0.27,"Assistance",null,"One-arm Tricep Pushdowns",null,null,"Assistance",null,"DB Pullovers",null,null,"Assistance",null,"Clean, hang, below knee","Clean",0.9,"Core",null,"Snatch Pull, rack, block, tray, mid-thigh","Pwr. Snatch&Snatch",1.3,"Assistance",null,"Snatch-grip RDL/SLDL (1 & 2-leg)","Pwr. Snatch&Snatch/Dead","107.5%/54%","Assistance",null,"Crunches: Reverse","Core",null,"Swings Overhead, 1 hand",{"$nulls":11},"10x Pull-ups +"]
[null,"DB Incline Bench Press Combo, palms facing","Bench",0.27,"Assistance",null,"Exercise Category: Raises","Group","Percentage","Classification",null,"Exercise Category: Squats","Group","Percentage","Classification",null,"Clean, rack,block,tray, mid-thigh","Clean",0.85,"Core",null,"Snatch Pull, rack,block,tray, knee","Pwr. Snatch&Snatch",1.25,"Assistance",null,"Sumo Deadlift","Pwr. Clean&Clean/Dead","160%/100%","Assistance",null,"Crunches: Twisting","Core",null,"Swings Overhead, 2 hands catch",null,null,"Kettle Bell Series: Various",{"$nulls":8},"1x 300yd shuttle"]
[null,"Decline Bench Press","Bench",null,"Assistance",null,"BB Front Raise",null,null,"Assistance",null,"Back Squat, low bar","Squat",1,"Core",null,"Clean, rack,block,tray, knee","Clean",0.9,"Core",null,"Snatch Pull, rack,block,tray, below knee","Pwr. Snatch&Snatch","115%-125%","Assistance",null,"Trap-bar Deadlift","Pwr. Clean&Clean/Dead","150%/94%","Assistance",null,"Sit-ups: Weighted","Core",null,"Swings Overhead, 1 hand catch",null,null,"Burpees",{"$nulls":8},"Continuous for 20min"]
[null,"Decline Bench Press, close-grip ","Bench",null,"Assistance",null,"Plate Front Raise",null,null,"Assistance",null,"Back Squat, high bar","Squat",0.95,"Core",null,"Clean, rack,block,tray, below knee","Clean",0.9,"Core",null,"Exercise Category: High Pulls","Group","Percentage","Classification",null,"Exercise Category: Plyo's","Group",null,null,null,"Sit-ups: Bodyweight","Core",null,"Swings Overhead 1 hand alternate catch",null,null,"Burpees + Push-up (also w/roll)",{"$nulls":4},"COUNT TOTAL REPS OF SNATCHES PERFORMED!!!",null,null,null,"Record number of rounds completed"]
[null,"DB Decline Bench Press","Bench",null,"Assistance",null,"DB Front Raise",null,null,"Assistance",null,"Box Squat, low","Squat",0.75,"Assistance",null,"Split Clean (floor & all hangs)",null,null,"Assistance",null,"Clean High Pull ","Pwr. Clean&Clean",0.75,"Assistance",null,"Depth Jumps","Plyo's",null,null,null,"Sit-ups: Decline - Bodyweight","Core",null,"Swings Overhead, 1 hand alternate flip",null,null,"Burpees + Push-up + Roll + Dolly + Push-up + Sqt Jmp",{"$nulls":4},"MEN USE THE 16 KG KB"]
[null,"DB Decline Bench Press, palms facing","Bench",null,"Assistance",null,"Band Front Raise",null,null,"Assistance",null,"Box Squat, med.","Squat",0.85,"Assistance",null,"Exercise Category: Snatch","Group","Percentage","Classification",null,"Clean High Pull, hang, knee",null,null,"Assistance",null,"Reaction Jumps (mov., sound, signal)","Plyo's",null,null,null,"Sit-ups: Decline - Weighted","Core",null,"Swing Flip to Partner, 2 hands"]
[null,"DB Decline Bench Press Combo","Bench",null,"Assistance",null,"Side Raise",null,null,"Assistance",null,"Box Squat, high","Squat",1,"Assistance",null,"Power Snatch","Power Snatch/Snatch","100%/85-90%","Core",null,"Clean High Pull, hang, mid-thigh",null,null,"Assistance",null,"Tuck Jumps","Plyo's",null,null,null,"Sit-ups: Spread-eagle","Core",null,"Swing Flip to Partner, 1 hand",null,null,"Tabata Squats: speed squats  - 20sec on, 10 off",{"$nulls":4},"Tabata Protocol:",null,null,"Reps=21, 18, 15, 12, 9, 6, 3, 1"]
[null,"DB Decline Bench Press Combo, palms facing","Bench",null,"Assistance",null,"Band Side Raise",null,null,"Assistance",null,"Front Squat","Squat/Clean","60-70%/110%","Assistance",null,"Power Snatch, hang, mid-thigh","Power Snatch",0.85,"Core",null,"Clean High Pull, hang, below knee",null,null,"Assistance",null,"Squat Jumps (static & counter mov.)","Plyo's",null,null,null,"Sit-ups: Medicine Ball","Core",null,"Swing Flip to Partner, 1 hand alternate",null,null,"21-18-15-12-9-6-3:Pull-up, Squat 40kg, Push Press 40kg, Wtd sit-up",{"$nulls":4},"tabata squats:",null,null,"Back Squat - 60kg +"]
[null,"Floor Press (wide, medium, close)","Bench",null,"Assistance",null,"Bent Raise",null,null,"Assistance",null,"1/8 Squat","Squat",1.4,"Assistance",null,"Power Snatch/hang, knee","Power Snatch",0.9,"Core",null,"Clean High Pull, rack,block,tray, mid-thigh",null,null,"Assistance",null,"DB Squat Jumps  (static & counter mov.)","Plyo's",null,null,null,"Sit-ups: Twisting","Core",null,"1-arm Snatch",{"$nulls":7},"20 sec on, 10 sec off x 8 rounds.",null,null,"Pull-ups +"]
[null,"Rack/Pin Press (wide, medium, close)","Bench",null,"Assistance",null,"Band Bent Raise",null,null,"Assistance",null,"1/4 Squat","Squat",1.3,"Assistance",null,"Power Snatch, hang, below knee","Power Snatch",0.9,"Core",null,"Clean High Pull, rack,block,tray, knee",null,null,"Assistance",null,"DB Contrast Jumps","Plyo's",null,null,null,"Leg Raises: Lying","Core",null,"1-arm Clean & Press/Push Press/Jerk",null,null,"Sled Drag",{"$nulls":4},"note: hips have to below the knees for the squat to count. count reps for all 8 rounds.",null,null,"Military - 40kg +"]
[null,"Board/Towel Press (wide, medium, close)","Bench",null,"Assistance",null,"T Raise",null,null,"Assistance",null,"1/2 Squat","Squat",1.15,"Assistance",null,"Power Snatch, rack,block,tray, mid-thigh","Power Snatch",0.85,"Core",null,"Clean High Pull, rack,block,tray, below knee",null,null,"Assistance",null,"Split-squat Jumps","Plyo's",null,null,null,"Leg Raises: Lying - Alternate","Core",null,"Inch Lift",null,null,"BB Complex",{"$nulls":7},"Wtd. Sit-ups - 20kg +"]
[null,"Exercise Category: Overhead Presses","Group","Percentage","Classification",null,"V Raise",null,null,"Assistance",null,"Pause Squat","Squat",0.8,"Assistance",null,"Power Snatch, rack,block,tray, knee","Power Snatch",0.9,"Core",null,"Snatch High Pull ","Pwr. Snatch&Snatch",0.75,"Assistance",null,"Broad Jumps","Plyo's",null,null,null,"Leg Raises: Hanging","Core",null,"Bottoms-up Press",null,null,"DB Complex"]
[null,"Military Press","Bench","55-60%","Core",null,"Thumbs Down V Raise",null,null,"Assistance",null,"Goodmorning Squat","Squat",null,"Assistance",null,"Power Clean, rack,block,tray, below knee","Power Snatch",0.9,"Core",null,"Snatch High Pull, hang, knee",null,null,"Assistance",null,"Broad Jumps, Lateral ","Plyo's",null,null,null,"Leg Raises: Hanging w/Partner","Core",null,"Squat to high pull",null,null,"Lunge & Hold, Curl and Press"]
[null,"DB Military Press","Bench",0.28,"Assistance",null,"Circle Press",null,null,"Assistance",null,"Single-leg Squat","Squat",0.45,"Assistance",null,"DB Power Snatch (from all hangs)",null,null,"Assistance",null,"Snatch High Pull, hang, mid-thigh",null,null,"Assistance",null,"Dot Drills","Plyo's",null,null,null,"Leg Raises: Hanging - Twisting","Core",{"$nulls":4},"Overhead Lunge & hold + Press",{"$nulls":4},"tabata ball slams: use 20 lb d-ball."]
[null,"DB Military Press, palms facing","Bench",0.28,"Assistance",null,"Exercise Category: Curls","Group","Percentage","Classification",null,"Jump Squat","Squat",0.7,"Assistance",null,"Snatch","Snatch/Pwr.Snatch","100%/110-115%","Core",null,"Snatch High Pull, hang, below knee",null,null,"Assistance",null,"Line Hops (lateral & linear)","Plyo's",null,null,null,"Leg Raises: w/Partner","Core",{"$nulls":4},"Squat Thrusters + Pull-ups + 300m Shuttle",{"$nulls":4},"20 sec on, 10 sec off x 8 rounds."]
[null,"DB Military Press Combo","Bench",0.23,"Assistance",null,"BB Curls",null,null,"Assistance",null,"Split Squat","Squat",0.45,"Assistance",null,"Snatch, hang, mid-thigh","Snatch",0.85,"Core",null,"Snatch High Pull, rack,block,tray, mid-thigh",null,null,"Assistance",null,"Box Jumps","Plyo's",null,null,null,"Windmills: Lying ","Core",{"$nulls":4},"Tabata Squats + Rows + Push-ups",{"$nulls":4},"note: count total reps for each round and add up 8 round score."]
[null,"DB Military Press Combo, palms facing","Bench",1.23,"Assistance",null,"BB Reverse Curls",null,null,"Assistance",null,"Zercher Squat","Squat",0.6,"Assistance",null,"Snatch, hang, knee","Snatch",0.9,"Core",null,"Snatch High Pull, rack,block,tray, knee",null,null,"Assistance",null,"Single-leg Box Jumps","Plyo's",null,null,null,"Windmills: Hanging","Core",{"$nulls":4},"Tabata Split Sqt Jumps"]
[null,"Behind Neck Press","Bench","55-60%","Core",null,"DB Curls",null,null,"Assistance",null,"Overhead Squat","Squat/Snatch","35%/75%","Assistance",null,"Snatch, hang, below knee","Snatch",0.9,"Core",null,"Snatch High Pull, rack,block,tray, below knee",null,null,"Assistance",null,"Clapping Push-ups","Plyo's",null,null,null,"Candlesticks","Core",{"$nulls":4},"Tabata Squats"]
[null,"Behind Neck Press, snatch-grip ","Bench",0.6,"Assistance",null,"DB Alternate Curls",null,null,"Assistance",null,"Box Step-ups","Squat",0.45,"Assistance",null,"Snatch, rack,block,tray, mid-thigh","Snatch",0.85,"Core",null,"Exercise Category: Shrugs","Group","Percentage","Classification",null,"Medicine Ball Chest Pass","Plyo's",null,null,null,"Candlesticks: Twisting","Core",{"$nulls":4},"Tabata Pull-ups"]
[null,"Push Press, front","Bench","70-75%","Core",null,"Hammer Curls",null,null,"Assistance",null,"Leg Press","Squat",1.5,"Assistance",null,"Snatch, rack,block,tray, knee","Snatch",0.9,"Core",null,"Clean-grip Muscle Shrugs (also done w/DB's)","Clean/Deadlift","120%/70%","Assistance",null,"Medicine Ball Ovhd. Throws","Plyo's",null,null,null,"V-ups","Core",{"$nulls":4},"Tabata Dips"]
[null,"Push Press, back","Bench","70-75%","Core",null,"Exercise Category: Grip","Group","Percentage","Classification",null,"Exercise Category: Lunges","Group","Percentage","Classification",null,"Snatch, rack,block,tray, below knee","Snatch",0.9,"Core",null,"Clean-grip Power Shrugs (also done w/DB's)","Clean/Deadlift","130%/80%","Assistance",null,"Exercise Category: Neck","Group",null,null,null,"Rollouts: Barbell","Core",{"$nulls":4},"Tabata Push-ups"]
[null,"Push Press, back, snatch-grip","Bench","70-75%","Assistance",null,"Grippers/Crushers",null,"N/A","Auxilliary",null,"BB Lunge, backward","Squat",0.4,"Assistance",null,"Split Snatch (floor & all hangs)",null,null,"Assistance",null,"Snatch-grip Muscle Shrugs","Snatch/Clean/Deadlift","120%/100%/70%","Assistance",null,"Manual Resistance ","Neck",null,null,null,"Russian Twists","Core",{"$nulls":4},"Tabata Hamsters"]
[null,"Exercise Category: Presses","Group","Percentage","Classification",null,"Wrist Rotation",null,"N/A","Auxilliary",null,"DB Lunge, backward","Squat",0.2,"Assistance",null,"Exercise Category: Jerks","Group","Percentage","Classification",null,"Snatch-grip Power Shrugs","Snatch/Clean/Deadlift","130%/110%/50%","Assistance",null,"Head Harness","Neck",null,null,null,"Toe Touches","Core",{"$nulls":4},"Static Squat Hold + Rows"]
[null,"Dips, weighted ","Bench",0.45,"Core/Assistance",null,"Wrist Flexion",null,"N/A","Auxilliary",null,"BB Lunge, front","Squat",0.45,"Assistance",null,"Split Jerk (also done w/DB's)","Clean/Bench","95%/82.5%","Core",null,"Exercise Category: Goodmornings","Group","Percentage","Classification",null,"Plate Resistance","Neck",null,null,null,"Heel Touches","Core",{"$nulls":4},"Static Squat Hold + Plate Punch"]
[null,"Dips, weighted, 1/2",null,null,"Assistance",null,"Wrist Extension",null,"N/A","Auxilliary",null,"DB Lunge, front","Squat",0.225,"Assistance",null,"Power Jerk (also done w/DB's)","Clean/Bench","90%/82.5%","Core",null,"Round-back Goodmornings","Clean/Squat","70%/47.5","Assistance",null,"Band Resistance","Neck",null,null,null,"Hip-ups","Core",{"$nulls":4},"Static Squat Hold + Ovhd Press"]
[null,"Dips, weighted, 1/4",null,null,"Assistance",null,"Supine Wrist Curls",null,"N/A","Auxilliary",null,"BB Lunge, walking ","Squat",0.45,"Assistance",null,"Power Jerk behind neck","Clean/Bench","90%/82.5%","Core",null,"Arched-back Goodmornings","Clean/Squat","85%/60%","Assistance",{"$nulls":6},"Plate Walks","Core"]
[null,"Dips, bodyweight ",null,null,"Assistance",null,"Prone Wrist Curls",null,"N/A","Auxilliary",null,"DB Lunge, walking ","Squat",0.225,"Assistance",{"$nulls":6},"Seated Goodmornings","Clean/Squat","65%/40%","Assistance",{"$nulls":6},"Medicine Ball Twist Pass","Core"]
[null,"Dips, weighted, bench ",null,null,"Assistance",null,"Plate Pinch",null,"N/A","Auxilliary",null,"BB Lunge, side","Squat",0.4,"Assistance",{"$nulls":16},"Medicine Ball SeatedTwist Pass","Core"]
[null,"Dips, bodyweight, bench ",null,null,"Assistance",null,"DB Hold",null,"N/A","Auxilliary",null,"BB Lunge, 3-way","Squat",0.4,"Assistance",{"$nulls":16},"Hyperextensions: Bodyweight","Core"]
[{"$nulls":6},"BB Hold",null,"N/A","Auxilliary",null,"BB Overhead Wallking Lunge",null,null,"Assistance",{"$nulls":16},"Hyperextensions: Weighted","Core"]
[{"$nulls":6},"Farmers Carry",null,"N/A","Auxilliary",null,"DB Overhead Walking Lunge",null,null,"Assistance"]
[{"$nulls":6},"Towel Hang",null,"N/A","Auxilliary",{"$nulls":12},198]
[{"$nulls":6},"Bar Hang",null,"N/A","Auxilliary",{"$nulls":12},1.12]
[{"$nulls":6},"Wrist Rollers",null,"N/A","Auxilliary"]
[{"$nulls":6},"Rice/Sand Bucket Grabs",null,"N/A","Auxilliary"]

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[null,"Bench Press Max Effort Exercises",{"$nulls":5},"Squat Max Effort Exercises",{"$nulls":7},"Deadlift Max Effort Exercises",{"$nulls":5},"Goodmorning Max Effort Exercises"]
[null,"#","Type ","Bar ","Grip ","Contrast ",null,"#","Type ","Box ","Stance ","Bar ","Device ","Contrast ",null,"#","Type ","Style","Bar ","Contrast ",null,"#","Type ","Back ","Knee ","Stance ","Bar ","Contrast "]
[null,1,"Flat Bench Press ","Cambered Bar ","Wide ","  ",null,1,"Low Box Squat ","12'' ","Close ","Safety Squat Bar ","  ","  ",null,1,"Dead lift off Floor ","Conventional ","Olympic ",null,null,1,"Good mornings ","Rounded ","Bent ","Medium ","Cambered Squat Bar ","  "]
[null,2,"Flat Bench Press ","Olympic Bar ","Wide ","  ",null,2,"Low Box Squat ","12'' ","Close ","Buffalo Bar ","  ","  ",null,2,"Dead lift off Floor ","Sumo ","Olympic ","  ",null,2,"Good mornings ","Rounded ","Bent ","Medium ","Buffalo Bar ","  "]
[null,3,"Flat Bench Press ","Cambered Bar ","Medium ","  ",null,3,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","  ","  ",null,3,"Dead lift off Floor ","Modified ","Olympic ","  ",null,3,"Good mornings ","Rounded ","Bent ","Medium ","Safety Squat Bar ","  "]
[null,4,"Flat Bench Press ","Olympic Bar ","Medium ","  ",null,4,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",null,4,"Dead lift off Floor ","Conventional ","Dead lift Bar ","  ",null,4,"Good mornings ","Rounded ","Bent ","Medium ","Olympic Bar ","  "]
[null,5,"Flat Bench Press ","Cambered Bar ","Close ","  ",null,5,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","  ",null,5,"Dead lift off Floor ","Sumo ","Dead lift Bar ","  ",null,5,"Good mornings ","Rounded ","Bent ","Wide ","Cambered Squat Bar ","  "]
[null,6,"Flat Bench Press ","Olympic Bar ","Close ","  ",null,6,"Low Box Squat ","12'' ","Close ","Cambered Squat Bar ","  ","  ",null,6,"Dead lift off Floor ","Modified ","Dead lift Bar ","  ",null,6,"Good mornings ","Rounded ","Bent ","Wide ","Buffalo Bar ","  "]
[null,7,"Flat Bench Press ","Cambered Bar ","Wide ","Chains ",null,7,"Low Box Squat ","10'' ","Close ","Safety Squat Bar ","  ","  ",null,7,"Dead lift off Floor ","Conventional ","Olympic ","Chains ",null,7,"Good mornings ","Rounded ","Bent ","Wide ","Safety Squat Bar ","  "]
[null,8,"Flat Bench Press ","Olympic Bar ","Wide ","Chains ",null,8,"Low Box Squat ","10'' ","Close ","Buffalo Bar ","  ","  ",null,8,"Dead lift off Floor ","Sumo ","Olympic ","Chains ",null,8,"Good mornings ","Rounded ","Bent ","Wide ","Olympic Bar ","  "]
[null,9,"Flat Bench Press ","Cambered Bar ","Medium ","Chains ",null,9,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","  ","  ",null,9,"Dead lift off Floor ","Modified ","Olympic ","Chains ",null,9,"Good mornings ","Rounded ","Bent ","Close ","Cambered Squat Bar ","  "]
[null,10,"Flat Bench Press ","Olympic Bar ","Medium ","Chains ",null,10,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",null,10,"Dead lift off Floor ","Conventional ","Dead lift Bar ","Chains ",null,10,"Good mornings ","Rounded ","Bent ","Close ","Buffalo Bar ","  "]
[null,11,"Flat Bench Press ","Cambered Bar ","Close ","Chains ",null,11,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","  ",null,11,"Dead lift off Floor ","Sumo ","Dead lift Bar ","Chains ",null,11,"Good mornings ","Rounded ","Bent ","Close ","Safety Squat Bar ","  "]
[null,12,"Flat Bench Press ","Olympic Bar ","Close ","Chains ",null,12,"Low Box Squat ","10'' ","Close ","Cambered Squat Bar ","  ","  ",null,12,"Dead lift off Floor ","Modified ","Dead lift Bar ","Chains ",null,12,"Good mornings ","Rounded ","Bent ","Close ","Olympic Bar ","  "]
[null,13,"Flat Bench Press ","Cambered Bar ","Wide ","Bands ",null,13,"Low Box Squat ","8'' ","Close ","Safety Squat Bar ","  ","  ",null,13,"Dead lift off Floor ","Conventional ","Olympic ","Bands ",null,13,"Good mornings ","Rounded ","Straight ","Medium ","Cambered Squat Bar ","  "]
[null,14,"Flat Bench Press ","Olympic Bar ","Wide ","Bands ",null,14,"Low Box Squat ","8'' ","Close ","Buffalo Bar ","  ","  ",null,14,"Dead lift off Floor ","Sumo ","Olympic ","Bands ",null,14,"Good mornings ","Rounded ","Straight ","Medium ","Buffalo Bar ","  "]
[null,15,"Flat Bench Press ","Cambered Bar ","Medium ","Bands ",null,15,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","  ","  ",null,15,"Dead lift off Floor ","Modified ","Olympic ","Bands ",null,15,"Good mornings ","Rounded ","Straight ","Medium ","Safety Squat Bar ","  "]
[null,16,"Flat Bench Press ","Olympic Bar ","Medium ","Bands ",null,16,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",null,16,"Dead lift off Floor ","Conventional ","Dead lift Bar ","Bands ",null,16,"Good mornings ","Rounded ","Straight ","Medium ","Olympic Bar ","  "]
[null,17,"Flat Bench Press ","Cambered Bar ","Close ","Bands ",null,17,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","  ",null,17,"Dead lift off Floor ","Sumo ","Dead lift Bar ","Bands ",null,17,"Good mornings ","Rounded ","Straight ","Wide ","Cambered Squat Bar ","  "]
[null,18,"Flat Bench Press ","Olympic Bar ","Close ","Bands ",null,18,"Low Box Squat ","8'' ","Close ","Cambered Squat Bar ","  ","  ",null,18,"Dead lift off Floor ","Modified ","Dead lift Bar ","Bands ",null,18,"Good mornings ","Rounded ","Straight ","Wide ","Buffalo Bar ","  "]
[null,19,"Flat Bench Press ","Cambered Bar ","Wide ","Reverse Band ",null,19,"Low Box Squat ","12'' ","Close ","Safety Squat Bar ","  ","Chains ",null,19,"Dead lift off Floor ","Conventional ","Olympic ","Reverse Bands ",null,19,"Good mornings ","Rounded ","Straight ","Wide ","Safety Squat Bar ","  "]
[null,20,"Flat Bench Press ","Olympic Bar ","Wide ","Reverse Band ",null,20,"Low Box Squat ","12'' ","Close ","Buffalo Bar ","  ","Chains ",null,20,"Dead lift off Floor ","Sumo ","Olympic ","Reverse Bands ",null,20,"Good mornings ","Rounded ","Straight ","Wide ","Olympic Bar ","  "]
[null,21,"Flat Bench Press ","Cambered Bar ","Medium ","Reverse Band ",null,21,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","  ","Chains ",null,21,"Dead lift off Floor ","Modified ","Olympic ","Reverse Bands ",null,21,"Good mornings ","Rounded ","Straight ","Close ","Cambered Squat Bar ","  "]
[null,22,"Flat Bench Press ","Olympic Bar ","Medium ","Reverse Band ",null,22,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",null,22,"Dead lift off Floor ","Conventional ","Dead lift Bar ","Reverse Bands ",null,22,"Good mornings ","Rounded ","Straight ","Close ","Buffalo Bar ","  "]
[null,23,"Flat Bench Press ","Cambered Bar ","Close ","Reverse Band ",null,23,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",null,23,"Dead lift off Floor ","Sumo ","Dead lift Bar ","Reverse Bands ",null,23,"Good mornings ","Rounded ","Straight ","Close ","Safety Squat Bar ","  "]
[null,24,"Flat Bench Press ","Olympic Bar ","Close ","Reverse Band ",null,24,"Low Box Squat ","12'' ","Close ","Cambered Squat Bar ","  ","Chains ",null,24,"Dead lift off Floor ","Modified ","Dead lift Bar ","Reverse Bands ",null,24,"Good mornings ","Rounded ","Straight ","Close ","Olympic Bar ","  "]
[null,25,"Flat Bench Press ","Cambered Bar ","Wide ","Weight Releasers ",null,25,"Low Box Squat ","10'' ","Close ","Safety Squat Bar ","  ","Chains ",null,25,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Olympic ","  ",null,25,"Good mornings ","Rounded ","Bent ","Medium ","Cambered Squat Bar ","Chains "]
[null,26,"Flat Bench Press ","Olympic Bar ","Wide ","Weight Releasers ",null,26,"Low Box Squat ","10'' ","Close ","Buffalo Bar ","  ","Chains ",null,26,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Olympic ","  ",null,26,"Good mornings ","Rounded ","Bent ","Medium ","Buffalo Bar ","Chains "]
[null,27,"Flat Bench Press ","Cambered Bar ","Medium ","Weight Releasers ",null,27,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","  ","Chains ",null,27,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Olympic ","  ",null,27,"Good mornings ","Rounded ","Bent ","Medium ","Safety Squat Bar ","Chains "]
[null,28,"Flat Bench Press ","Olympic Bar ","Medium ","Weight Releasers ",null,28,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",null,28,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Dead lift Bar ","  ",null,28,"Good mornings ","Rounded ","Bent ","Medium ","Olympic Bar ","Chains "]
[null,29,"Flat Bench Press ","Cambered Bar ","Close ","Weight Releasers ",null,29,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",null,29,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Dead lift Bar ","  ",null,29,"Good mornings ","Rounded ","Bent ","Wide ","Cambered Squat Bar ","Chains "]
[null,30,"Flat Bench Press ","Olympic Bar ","Close ","Weight Releasers ",null,30,"Low Box Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Chains ",null,30,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Dead lift Bar ","  ",null,30,"Good mornings ","Rounded ","Bent ","Wide ","Buffalo Bar ","Chains "]
[null,31,"Incline Press ","Cambered Bar ","Wide ","  ",null,31,"Low Box Squat ","8'' ","Close ","Safety Squat Bar ","  ","Chains ",null,31,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Olympic ","Chains ",null,31,"Good mornings ","Rounded ","Bent ","Wide ","Safety Squat Bar ","Chains "]
[null,32,"Incline Press ","Olympic Bar ","Wide ","  ",null,32,"Low Box Squat ","8'' ","Close ","Buffalo Bar ","  ","Chains ",null,32,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Olympic ","Chains ",null,32,"Good mornings ","Rounded ","Bent ","Wide ","Olympic Bar ","Chains "]
[null,33,"Incline Press ","Cambered Bar ","Medium ","  ",null,33,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","  ","Chains ",null,33,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Olympic ","Chains ",null,33,"Good mornings ","Rounded ","Bent ","Close ","Cambered Squat Bar ","Chains "]
[null,34,"Incline Press ","Olympic Bar ","Medium ","  ",null,34,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",null,34,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Dead lift Bar ","Chains ",null,34,"Good mornings ","Rounded ","Bent ","Close ","Buffalo Bar ","Chains "]
[null,35,"Incline Press ","Cambered Bar ","Close ","  ",null,35,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",null,35,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Dead lift Bar ","Chains ",null,35,"Good mornings ","Rounded ","Bent ","Close ","Safety Squat Bar ","Chains "]
[null,36,"Incline Press ","Olympic Bar ","Close ","  ",null,36,"Low Box Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Chains ",null,36,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Dead lift Bar ","Chains ",null,36,"Good mornings ","Rounded ","Bent ","Close ","Olympic Bar ","Chains "]
[null,37,"Incline Press ","Cambered Bar ","Wide ","Chains ",null,37,"Low Box Squat ","12'' ","Close ","Safety Squat Bar ","  ","Bands ",null,37,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Olympic ","Bands ",null,37,"Good mornings ","Rounded ","Straight ","Medium ","Cambered Squat Bar ","Chains "]
[null,38,"Incline Press ","Olympic Bar ","Wide ","Chains ",null,38,"Low Box Squat ","12'' ","Close ","Buffalo Bar ","  ","Bands ",null,38,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Olympic ","Bands ",null,38,"Good mornings ","Rounded ","Straight ","Medium ","Buffalo Bar ","Chains "]
[null,39,"Incline Press ","Cambered Bar ","Medium ","Chains ",null,39,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","  ","Bands ",null,39,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Olympic ","Bands ",null,39,"Good mornings ","Rounded ","Straight ","Medium ","Safety Squat Bar ","Chains "]
[null,40,"Incline Press ","Olympic Bar ","Medium ","Chains ",null,40,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",null,40,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Dead lift Bar ","Bands ",null,40,"Good mornings ","Rounded ","Straight ","Medium ","Olympic Bar ","Chains "]
[null,41,"Incline Press ","Cambered Bar ","Close ","Chains ",null,41,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",null,41,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Dead lift Bar ","Bands ",null,41,"Good mornings ","Rounded ","Straight ","Wide ","Cambered Squat Bar ","Chains "]
[null,42,"Incline Press ","Olympic Bar ","Close ","Chains ",null,42,"Low Box Squat ","12'' ","Close ","Cambered Squat Bar ","  ","Bands ",null,42,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Dead lift Bar ","Bands ",null,42,"Good mornings ","Rounded ","Straight ","Wide ","Buffalo Bar ","Chains "]
[null,43,"Incline Press ","Cambered Bar ","Wide ","Bands ",null,43,"Low Box Squat ","10'' ","Close ","Safety Squat Bar ","  ","Bands ",null,43,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Olympic ","Reverse Bands ",null,43,"Good mornings ","Rounded ","Straight ","Wide ","Safety Squat Bar ","Chains "]
[null,44,"Incline Press ","Olympic Bar ","Wide ","Bands ",null,44,"Low Box Squat ","10'' ","Close ","Buffalo Bar ","  ","Bands ",null,44,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Olympic ","Reverse Bands ",null,44,"Good mornings ","Rounded ","Straight ","Wide ","Olympic Bar ","Chains "]
[null,45,"Incline Press ","Cambered Bar ","Medium ","Bands ",null,45,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","  ","Bands ",null,45,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Olympic ","Reverse Bands ",null,45,"Good mornings ","Rounded ","Straight ","Close ","Cambered Squat Bar ","Chains "]
[null,46,"Incline Press ","Olympic Bar ","Medium ","Bands ",null,46,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",null,46,"Dead lift off Mats (2, 3, or 4 inches) ","Conventional ","Dead lift Bar ","Reverse Bands ",null,46,"Good mornings ","Rounded ","Straight ","Close ","Buffalo Bar ","Chains "]
[null,47,"Incline Press ","Cambered Bar ","Close ","Bands ",null,47,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",null,47,"Dead lift off Mats (2, 3, or 4 inches) ","Sumo ","Dead lift Bar ","Reverse Bands ",null,47,"Good mornings ","Rounded ","Straight ","Close ","Safety Squat Bar ","Chains "]
[null,48,"Incline Press ","Olympic Bar ","Close ","Bands ",null,48,"Low Box Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Bands ",null,48,"Dead lift off Mats (2, 3, or 4 inches) ","Modified ","Dead lift Bar ","Reverse Bands ",null,48,"Good mornings ","Rounded ","Straight ","Close ","Olympic Bar ","Chains "]
[null,49,"Incline Press ","Cambered Bar ","Wide ","Reverse Band ",null,49,"Low Box Squat ","8'' ","Close ","Safety Squat Bar ","  ","Bands ",null,49,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Olympic ","  ",null,49,"Good mornings ","Rounded ","Bent ","Medium ","Cambered Squat Bar ","Weight Releasers "]
[null,50,"Incline Press ","Olympic Bar ","Wide ","Reverse Band ",null,50,"Low Box Squat ","8'' ","Close ","Buffalo Bar ","  ","Bands ",null,50,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Olympic ","  ",null,50,"Good mornings ","Rounded ","Bent ","Medium ","Buffalo Bar ","Weight Releasers "]
[null,51,"Incline Press ","Cambered Bar ","Medium ","Reverse Band ",null,51,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","  ","Bands ",null,51,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Olympic ","  ",null,51,"Good mornings ","Rounded ","Bent ","Medium ","Safety Squat Bar ","Weight Releasers "]
[null,52,"Incline Press ","Olympic Bar ","Medium ","Reverse Band ",null,52,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",null,52,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Dead lift Bar ","  ",null,52,"Good mornings ","Rounded ","Bent ","Medium ","Olympic Bar ","Weight Releasers "]
[null,53,"Incline Press ","Cambered Bar ","Close ","Reverse Band ",null,53,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",null,53,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Dead lift Bar ","  ",null,53,"Good mornings ","Rounded ","Bent ","Wide ","Cambered Squat Bar ","Weight Releasers "]
[null,54,"Incline Press ","Olympic Bar ","Close ","Reverse Band ",null,54,"Low Box Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Bands ",null,54,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Dead lift Bar ","  ",null,54,"Good mornings ","Rounded ","Bent ","Wide ","Buffalo Bar ","Weight Releasers "]
[null,55,"Incline Press ","Cambered Bar ","Wide ","Weight Releasers ",null,55,"Low Box Squat ","12'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",null,55,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Olympic ","Chains ",null,55,"Good mornings ","Rounded ","Bent ","Wide ","Safety Squat Bar ","Weight Releasers "]
[null,56,"Incline Press ","Olympic Bar ","Wide ","Weight Releasers ",null,56,"Low Box Squat ","12'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",null,56,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Olympic ","Chains ",null,56,"Good mornings ","Rounded ","Bent ","Wide ","Olympic Bar ","Weight Releasers "]
[null,57,"Incline Press ","Cambered Bar ","Medium ","Weight Releasers ",null,57,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",null,57,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Olympic ","Chains ",null,57,"Good mornings ","Rounded ","Bent ","Close ","Cambered Squat Bar ","Weight Releasers "]
[null,58,"Incline Press ","Olympic Bar ","Medium ","Weight Releasers ",null,58,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",null,58,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Dead lift Bar ","Chains ",null,58,"Good mornings ","Rounded ","Bent ","Close ","Buffalo Bar ","Weight Releasers "]
[null,59,"Incline Press ","Cambered Bar ","Close ","Weight Releasers ",null,59,"Low Box Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",null,59,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Dead lift Bar ","Chains ",null,59,"Good mornings ","Rounded ","Bent ","Close ","Safety Squat Bar ","Weight Releasers "]
[null,60,"Incline Press ","Olympic Bar ","Close ","Weight Releasers ",null,60,"Low Box Squat ","12'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",null,60,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Dead lift Bar ","Chains ",null,60,"Good mornings ","Rounded ","Bent ","Close ","Olympic Bar ","Weight Releasers "]
[null,61,"Decline Press ","Cambered Bar ","Wide ","  ",null,61,"Low Box Squat ","10'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",null,61,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Olympic ","Bands ",null,61,"Good mornings ","Rounded ","Straight ","Medium ","Cambered Squat Bar ","Weight Releasers "]
[null,62,"Decline Press ","Olympic Bar ","Wide ","  ",null,62,"Low Box Squat ","10'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",null,62,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Olympic ","Bands ",null,62,"Good mornings ","Rounded ","Straight ","Medium ","Buffalo Bar ","Weight Releasers "]
[null,63,"Decline Press ","Cambered Bar ","Medium ","  ",null,63,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",null,63,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Olympic ","Bands ",null,63,"Good mornings ","Rounded ","Straight ","Medium ","Safety Squat Bar ","Weight Releasers "]
[null,64,"Decline Press ","Olympic Bar ","Medium ","  ",null,64,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",null,64,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Dead lift Bar ","Bands ",null,64,"Good mornings ","Rounded ","Straight ","Medium ","Olympic Bar ","Weight Releasers "]
[null,65,"Decline Press ","Cambered Bar ","Close ","  ",null,65,"Low Box Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",null,65,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Dead lift Bar ","Bands ",null,65,"Good mornings ","Rounded ","Straight ","Wide ","Cambered Squat Bar ","Weight Releasers "]
[null,66,"Decline Press ","Olympic Bar ","Close ","  ",null,66,"Low Box Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",null,66,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Dead lift Bar ","Bands ",null,66,"Good mornings ","Rounded ","Straight ","Wide ","Buffalo Bar ","Weight Releasers "]
[null,67,"Decline Press ","Cambered Bar ","Wide ","Chains ",null,67,"Low Box Squat ","8'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",null,67,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Olympic ","Reverse Bands ",null,67,"Good mornings ","Rounded ","Straight ","Wide ","Safety Squat Bar ","Weight Releasers "]
[null,68,"Decline Press ","Olympic Bar ","Wide ","Chains ",null,68,"Low Box Squat ","8'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",null,68,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Olympic ","Reverse Bands ",null,68,"Good mornings ","Rounded ","Straight ","Wide ","Olympic Bar ","Weight Releasers "]
[null,69,"Decline Press ","Cambered Bar ","Medium ","Chains ",null,69,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",null,69,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Olympic ","Reverse Bands ",null,69,"Good mornings ","Rounded ","Straight ","Close ","Cambered Squat Bar ","Weight Releasers "]
[null,70,"Decline Press ","Olympic Bar ","Medium ","Chains ",null,70,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",null,70,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Conventional ","Dead lift Bar ","Reverse Bands ",null,70,"Good mornings ","Rounded ","Straight ","Close ","Buffalo Bar ","Weight Releasers "]
[null,71,"Decline Press ","Cambered Bar ","Close ","Chains ",null,71,"Low Box Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",null,71,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Sumo ","Dead lift Bar ","Reverse Bands ",null,71,"Good mornings ","Rounded ","Straight ","Close ","Safety Squat Bar ","Weight Releasers "]
[null,72,"Decline Press ","Olympic Bar ","Close ","Chains ",null,72,"Low Box Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",null,72,"Dead lift off Pins (2, 4, 6 or 8 inches) ","Modified ","Dead lift Bar ","Reverse Bands ",null,72,"Good mornings ","Rounded ","Straight ","Close ","Olympic Bar ","Weight Releasers "]
[null,73,"Decline Press ","Cambered Bar ","Wide ","Bands ",null,73,"High Box Squat ","18'' ","Close ","Safety Squat Bar ","  ","  ",{"$nulls":7},73,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Cambered Squat Bar ","  "]
[null,74,"Decline Press ","Olympic Bar ","Wide ","Bands ",null,74,"High Box Squat ","18'' ","Close ","Buffalo Bar ","  ","  ",{"$nulls":7},74,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Buffalo Bar ","  "]
[null,75,"Decline Press ","Cambered Bar ","Medium ","Bands ",null,75,"High Box Squat ","18'' ","Close ","Olympic Barbell ","  ","  ",{"$nulls":7},75,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Safety Squat Bar ","  "]
[null,76,"Decline Press ","Olympic Bar ","Medium ","Bands ",null,76,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},76,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Olympic Bar ","  "]
[null,77,"Decline Press ","Cambered Bar ","Close ","Bands ",null,77,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},77,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Cambered Squat Bar ","  "]
[null,78,"Decline Press ","Olympic Bar ","Close ","Bands ",null,78,"High Box Squat ","18'' ","Close ","Cambered Squat Bar ","  ","  ",{"$nulls":7},78,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Buffalo Bar ","  "]
[null,79,"Decline Press ","Cambered Bar ","Wide ","Reverse Band ",null,79,"High Box Squat ","18'' ","Close ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},79,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Safety Squat Bar ","  "]
[null,80,"Decline Press ","Olympic Bar ","Wide ","Reverse Band ",null,80,"High Box Squat ","18'' ","Close ","Buffalo Bar ","  ","Bands ",{"$nulls":7},80,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Olympic Bar ","  "]
[null,81,"Decline Press ","Cambered Bar ","Medium ","Reverse Band ",null,81,"High Box Squat ","18'' ","Close ","Olympic Barbell ","  ","Bands ",{"$nulls":7},81,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Cambered Squat Bar ","  "]
[null,82,"Decline Press ","Olympic Bar ","Medium ","Reverse Band ",null,82,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},82,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Buffalo Bar ","  "]
[null,83,"Decline Press ","Cambered Bar ","Close ","Reverse Band ",null,83,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},83,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Safety Squat Bar ","  "]
[null,84,"Decline Press ","Olympic Bar ","Close ","Reverse Band ",null,84,"High Box Squat ","18'' ","Close ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},84,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Olympic Bar ","  "]
[null,85,"Decline Press ","Cambered Bar ","Wide ","Weight Releasers ",null,85,"High Box Squat ","18'' ","Close ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},85,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Cambered Squat Bar ","  "]
[null,86,"Decline Press ","Olympic Bar ","Wide ","Weight Releasers ",null,86,"High Box Squat ","18'' ","Close ","Buffalo Bar ","  ","Chains ",{"$nulls":7},86,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Buffalo Bar ","  "]
[null,87,"Decline Press ","Cambered Bar ","Medium ","Weight Releasers ",null,87,"High Box Squat ","18'' ","Close ","Olympic Barbell ","  ","Chains ",{"$nulls":7},87,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Safety Squat Bar ","  "]
[null,88,"Decline Press ","Olympic Bar ","Medium ","Weight Releasers ",null,88,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},88,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Olympic Bar ","  "]
[null,89,"Decline Press ","Cambered Bar ","Close ","Weight Releasers ",null,89,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},89,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Cambered Squat Bar ","  "]
[null,90,"Decline Press ","Olympic Bar ","Close ","Weight Releasers ",null,90,"High Box Squat ","18'' ","Close ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},90,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Buffalo Bar ","  "]
[null,91,"2 Board Press ","Cambered Bar ","Wide ","  ",null,91,"High Box Squat ","18'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",{"$nulls":7},91,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Safety Squat Bar ","  "]
[null,92,"2 Board Press ","Olympic Bar ","Wide ","  ",null,92,"High Box Squat ","18'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",{"$nulls":7},92,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Olympic Bar ","  "]
[null,93,"2 Board Press ","Cambered Bar ","Medium ","  ",null,93,"High Box Squat ","18'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",{"$nulls":7},93,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Close ","Cambered Squat Bar ","  "]
[null,94,"2 Board Press ","Olympic Bar ","Medium ","  ",null,94,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",{"$nulls":7},94,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Close ","Buffalo Bar ","  "]
[null,95,"2 Board Press ","Cambered Bar ","Close ","  ",null,95,"High Box Squat ","18'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",{"$nulls":7},95,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Close ","Safety Squat Bar ","  "]
[null,96,"2 Board Press ","Olympic Bar ","Close ","  ",null,96,"High Box Squat ","18'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",{"$nulls":7},96,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Close ","Olympic Bar ","  "]
[null,97,"2 Board Press ","Cambered Bar ","Wide ","Chains ",null,97,"Low Hassock Squat ","12'' ","Close ","Safety Squat Bar ","  ","  ",{"$nulls":7},97,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Cambered Squat Bar ","Chains "]
[null,98,"2 Board Press ","Olympic Bar ","Wide ","Chains ",null,98,"Low Hassock Squat ","12'' ","Close ","Buffalo Bar ","  ","  ",{"$nulls":7},98,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Buffalo Bar ","Chains "]
[null,99,"2 Board Press ","Cambered Bar ","Medium ","Chains ",null,99,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","  ","  ",{"$nulls":7},99,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Safety Squat Bar ","Chains "]
[null,100,"2 Board Press ","Olympic Bar ","Medium ","Chains ",null,100,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},100,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Medium ","Olympic Bar ","Chains "]
[null,101,"2 Board Press ","Cambered Bar ","Close ","Chains ",null,101,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},101,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Cambered Squat Bar ","Chains "]
[null,102,"2 Board Press ","Olympic Bar ","Close ","Chains ",null,102,"Low Hassock Squat ","12'' ","Close ","Cambered Squat Bar ","  ","  ",{"$nulls":7},102,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Buffalo Bar ","Chains "]
[null,103,"2 Board Press ","Cambered Bar ","Wide ","Bands ",null,103,"Low Hassock Squat ","10'' ","Close ","Safety Squat Bar ","  ","  ",{"$nulls":7},103,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Safety Squat Bar ","Chains "]
[null,104,"2 Board Press ","Olympic Bar ","Wide ","Bands ",null,104,"Low Hassock Squat ","10'' ","Close ","Buffalo Bar ","  ","  ",{"$nulls":7},104,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Wide ","Olympic Bar ","Chains "]
[null,105,"2 Board Press ","Cambered Bar ","Medium ","Bands ",null,105,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","  ","  ",{"$nulls":7},105,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Cambered Squat Bar ","Chains "]
[null,106,"2 Board Press ","Olympic Bar ","Medium ","Bands ",null,106,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},106,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Buffalo Bar ","Chains "]
[null,107,"2 Board Press ","Cambered Bar ","Close ","Bands ",null,107,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},107,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Safety Squat Bar ","Chains "]
[null,108,"2 Board Press ","Olympic Bar ","Close ","Bands ",null,108,"Low Hassock Squat ","10'' ","Close ","Cambered Squat Bar ","  ","  ",{"$nulls":7},108,"Anderson Good mornings \"suspended\" ","Rounded ","Bent ","Close ","Olympic Bar ","Chains "]
[null,109,"2 Board Press ","Cambered Bar ","Wide ","Reverse Band ",null,109,"Low Hassock Squat ","8'' ","Close ","Safety Squat Bar ","  ","  ",{"$nulls":7},109,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Cambered Squat Bar ","Chains "]
[null,110,"2 Board Press ","Olympic Bar ","Wide ","Reverse Band ",null,110,"Low Hassock Squat ","8'' ","Close ","Buffalo Bar ","  ","  ",{"$nulls":7},110,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Buffalo Bar ","Chains "]
[null,111,"2 Board Press ","Cambered Bar ","Medium ","Reverse Band ",null,111,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","  ","  ",{"$nulls":7},111,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Safety Squat Bar ","Chains "]
[null,112,"2 Board Press ","Olympic Bar ","Medium ","Reverse Band ",null,112,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},112,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Medium ","Olympic Bar ","Chains "]
[null,113,"2 Board Press ","Cambered Bar ","Close ","Reverse Band ",null,113,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},113,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Cambered Squat Bar ","Chains "]
[null,114,"2 Board Press ","Olympic Bar ","Close ","Reverse Band ",null,114,"Low Hassock Squat ","8'' ","Close ","Cambered Squat Bar ","  ","  ",{"$nulls":7},114,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Buffalo Bar ","Chains "]
[null,115,"2 Board Press ","Cambered Bar ","Wide ","Weight Releasers ",null,115,"Low Hassock Squat ","12'' ","Close ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},115,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Safety Squat Bar ","Chains "]
[null,116,"2 Board Press ","Olympic Bar ","Wide ","Weight Releasers ",null,116,"Low Hassock Squat ","12'' ","Close ","Buffalo Bar ","  ","Chains ",{"$nulls":7},116,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Wide ","Olympic Bar ","Chains "]
[null,117,"2 Board Press ","Cambered Bar ","Medium ","Weight Releasers ",null,117,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","  ","Chains ",{"$nulls":7},117,"Anderson Good mornings \"suspended\" ","Rounded ","Straight ","Close ","Cambered Squat Bar ","Chains "]
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[null,121,"3 Board Press ","Cambered Bar ","Wide ","  ",null,121,"Low Hassock Squat ","10'' ","Close ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},121,"Good mornings ","Arched ","Bent ","Medium ","Cambered Squat Bar ","  "]
[null,122,"3 Board Press ","Olympic Bar ","Wide ","  ",null,122,"Low Hassock Squat ","10'' ","Close ","Buffalo Bar ","  ","Chains ",{"$nulls":7},122,"Good mornings ","Arched ","Bent ","Medium ","Buffalo Bar ","  "]
[null,123,"3 Board Press ","Cambered Bar ","Medium ","  ",null,123,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","  ","Chains ",{"$nulls":7},123,"Good mornings ","Arched ","Bent ","Medium ","Safety Squat Bar ","  "]
[null,124,"3 Board Press ","Olympic Bar ","Medium ","  ",null,124,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},124,"Good mornings ","Arched ","Bent ","Medium ","Olympic Bar ","  "]
[null,125,"3 Board Press ","Cambered Bar ","Close ","  ",null,125,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},125,"Good mornings ","Arched ","Bent ","Wide ","Cambered Squat Bar ","  "]
[null,126,"3 Board Press ","Olympic Bar ","Close ","  ",null,126,"Low Hassock Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},126,"Good mornings ","Arched ","Bent ","Wide ","Buffalo Bar ","  "]
[null,127,"3 Board Press ","Cambered Bar ","Wide ","Chains ",null,127,"Low Hassock Squat ","8'' ","Close ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},127,"Good mornings ","Arched ","Bent ","Wide ","Safety Squat Bar ","  "]
[null,128,"3 Board Press ","Olympic Bar ","Wide ","Chains ",null,128,"Low Hassock Squat ","8'' ","Close ","Buffalo Bar ","  ","Chains ",{"$nulls":7},128,"Good mornings ","Arched ","Bent ","Wide ","Olympic Bar ","  "]
[null,129,"3 Board Press ","Cambered Bar ","Medium ","Chains ",null,129,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","  ","Chains ",{"$nulls":7},129,"Good mornings ","Arched ","Bent ","Close ","Cambered Squat Bar ","  "]
[null,130,"3 Board Press ","Olympic Bar ","Medium ","Chains ",null,130,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},130,"Good mornings ","Arched ","Bent ","Close ","Buffalo Bar ","  "]
[null,131,"3 Board Press ","Cambered Bar ","Close ","Chains ",null,131,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},131,"Good mornings ","Arched ","Bent ","Close ","Safety Squat Bar ","  "]
[null,132,"3 Board Press ","Olympic Bar ","Close ","Chains ",null,132,"Low Hassock Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},132,"Good mornings ","Arched ","Bent ","Close ","Olympic Bar ","  "]
[null,133,"3 Board Press ","Cambered Bar ","Wide ","Bands ",null,133,"Low Hassock Squat ","12'' ","Close ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},133,"Good mornings ","Arched ","Straight ","Medium ","Cambered Squat Bar ","  "]
[null,134,"3 Board Press ","Olympic Bar ","Wide ","Bands ",null,134,"Low Hassock Squat ","12'' ","Close ","Buffalo Bar ","  ","Bands ",{"$nulls":7},134,"Good mornings ","Arched ","Straight ","Medium ","Buffalo Bar ","  "]
[null,135,"3 Board Press ","Cambered Bar ","Medium ","Bands ",null,135,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","  ","Bands ",{"$nulls":7},135,"Good mornings ","Arched ","Straight ","Medium ","Safety Squat Bar ","  "]
[null,136,"3 Board Press ","Olympic Bar ","Medium ","Bands ",null,136,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},136,"Good mornings ","Arched ","Straight ","Medium ","Olympic Bar ","  "]
[null,137,"3 Board Press ","Cambered Bar ","Close ","Bands ",null,137,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},137,"Good mornings ","Arched ","Straight ","Wide ","Cambered Squat Bar ","  "]
[null,138,"3 Board Press ","Olympic Bar ","Close ","Bands ",null,138,"Low Hassock Squat ","12'' ","Close ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},138,"Good mornings ","Arched ","Straight ","Wide ","Buffalo Bar ","  "]
[null,139,"3 Board Press ","Cambered Bar ","Wide ","Reverse Band ",null,139,"Low Hassock Squat ","10'' ","Close ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},139,"Good mornings ","Arched ","Straight ","Wide ","Safety Squat Bar ","  "]
[null,140,"3 Board Press ","Olympic Bar ","Wide ","Reverse Band ",null,140,"Low Hassock Squat ","10'' ","Close ","Buffalo Bar ","  ","Bands ",{"$nulls":7},140,"Good mornings ","Arched ","Straight ","Wide ","Olympic Bar ","  "]
[null,141,"3 Board Press ","Cambered Bar ","Medium ","Reverse Band ",null,141,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","  ","Bands ",{"$nulls":7},141,"Good mornings ","Arched ","Straight ","Close ","Cambered Squat Bar ","  "]
[null,142,"3 Board Press ","Olympic Bar ","Medium ","Reverse Band ",null,142,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},142,"Good mornings ","Arched ","Straight ","Close ","Buffalo Bar ","  "]
[null,143,"3 Board Press ","Cambered Bar ","Close ","Reverse Band ",null,143,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},143,"Good mornings ","Arched ","Straight ","Close ","Safety Squat Bar ","  "]
[null,144,"3 Board Press ","Olympic Bar ","Close ","Reverse Band ",null,144,"Low Hassock Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},144,"Good mornings ","Arched ","Straight ","Close ","Olympic Bar ","  "]
[null,145,"3 Board Press ","Cambered Bar ","Wide ","Weight Releasers ",null,145,"Low Hassock Squat ","8'' ","Close ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},145,"Good mornings ","Arched ","Bent ","Medium ","Cambered Squat Bar ","Chains "]
[null,146,"3 Board Press ","Olympic Bar ","Wide ","Weight Releasers ",null,146,"Low Hassock Squat ","8'' ","Close ","Buffalo Bar ","  ","Bands ",{"$nulls":7},146,"Good mornings ","Arched ","Bent ","Medium ","Buffalo Bar ","Chains "]
[null,147,"3 Board Press ","Cambered Bar ","Medium ","Weight Releasers ",null,147,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","  ","Bands ",{"$nulls":7},147,"Good mornings ","Arched ","Bent ","Medium ","Safety Squat Bar ","Chains "]
[null,148,"3 Board Press ","Olympic Bar ","Medium ","Weight Releasers ",null,148,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},148,"Good mornings ","Arched ","Bent ","Medium ","Olympic Bar ","Chains "]
[null,149,"3 Board Press ","Cambered Bar ","Close ","Weight Releasers ",null,149,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},149,"Good mornings ","Arched ","Bent ","Wide ","Cambered Squat Bar ","Chains "]
[null,150,"3 Board Press ","Olympic Bar ","Close ","Weight Releasers ",null,150,"Low Hassock Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},150,"Good mornings ","Arched ","Bent ","Wide ","Buffalo Bar ","Chains "]
[null,151,"Floor Press ","Cambered Bar ","Wide ","  ",null,151,"Low Hassock Squat ","12'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",{"$nulls":7},151,"Good mornings ","Arched ","Bent ","Wide ","Safety Squat Bar ","Chains "]
[null,152,"Floor Press ","Olympic Bar ","Wide ","  ",null,152,"Low Hassock Squat ","12'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",{"$nulls":7},152,"Good mornings ","Arched ","Bent ","Wide ","Olympic Bar ","Chains "]
[null,153,"Floor Press ","Cambered Bar ","Medium ","  ",null,153,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",{"$nulls":7},153,"Good mornings ","Arched ","Bent ","Close ","Cambered Squat Bar ","Chains "]
[null,154,"Floor Press ","Olympic Bar ","Medium ","  ",null,154,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",{"$nulls":7},154,"Good mornings ","Arched ","Bent ","Close ","Buffalo Bar ","Chains "]
[null,155,"Floor Press ","Cambered Bar ","Close ","  ",null,155,"Low Hassock Squat ","12'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",{"$nulls":7},155,"Good mornings ","Arched ","Bent ","Close ","Safety Squat Bar ","Chains "]
[null,156,"Floor Press ","Olympic Bar ","Close ","  ",null,156,"Low Hassock Squat ","12'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",{"$nulls":7},156,"Good mornings ","Arched ","Bent ","Close ","Olympic Bar ","Chains "]
[null,157,"Floor Press ","Cambered Bar ","Wide ","Chains ",null,157,"Low Hassock Squat ","10'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",{"$nulls":7},157,"Good mornings ","Arched ","Straight ","Medium ","Cambered Squat Bar ","Chains "]
[null,158,"Floor Press ","Olympic Bar ","Wide ","Chains ",null,158,"Low Hassock Squat ","10'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",{"$nulls":7},158,"Good mornings ","Arched ","Straight ","Medium ","Buffalo Bar ","Chains "]
[null,159,"Floor Press ","Cambered Bar ","Medium ","Chains ",null,159,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",{"$nulls":7},159,"Good mornings ","Arched ","Straight ","Medium ","Safety Squat Bar ","Chains "]
[null,160,"Floor Press ","Olympic Bar ","Medium ","Chains ",null,160,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",{"$nulls":7},160,"Good mornings ","Arched ","Straight ","Medium ","Olympic Bar ","Chains "]
[null,161,"Floor Press ","Cambered Bar ","Close ","Chains ",null,161,"Low Hassock Squat ","10'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",{"$nulls":7},161,"Good mornings ","Arched ","Straight ","Wide ","Cambered Squat Bar ","Chains "]
[null,162,"Floor Press ","Olympic Bar ","Close ","Chains ",null,162,"Low Hassock Squat ","10'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",{"$nulls":7},162,"Good mornings ","Arched ","Straight ","Wide ","Buffalo Bar ","Chains "]
[null,163,"Floor Press ","Cambered Bar ","Wide ","Bands ",null,163,"Low Hassock Squat ","8'' ","Close ","Safety Squat Bar ","  ","Weight Releasers ",{"$nulls":7},163,"Good mornings ","Arched ","Straight ","Wide ","Safety Squat Bar ","Chains "]
[null,164,"Floor Press ","Olympic Bar ","Wide ","Bands ",null,164,"Low Hassock Squat ","8'' ","Close ","Buffalo Bar ","  ","Weight Releasers ",{"$nulls":7},164,"Good mornings ","Arched ","Straight ","Wide ","Olympic Bar ","Chains "]
[null,165,"Floor Press ","Cambered Bar ","Medium ","Bands ",null,165,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","  ","Weight Releasers ",{"$nulls":7},165,"Good mornings ","Arched ","Straight ","Close ","Cambered Squat Bar ","Chains "]
[null,166,"Floor Press ","Olympic Bar ","Medium ","Bands ",null,166,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Front Squat Harness ","Weight Releasers ",{"$nulls":7},166,"Good mornings ","Arched ","Straight ","Close ","Buffalo Bar ","Chains "]
[null,167,"Floor Press ","Cambered Bar ","Close ","Bands ",null,167,"Low Hassock Squat ","8'' ","Close ","Olympic Barbell ","Manta Ray ","Weight Releasers ",{"$nulls":7},167,"Good mornings ","Arched ","Straight ","Close ","Safety Squat Bar ","Chains "]
[null,168,"Floor Press ","Olympic Bar ","Close ","Bands ",null,168,"Low Hassock Squat ","8'' ","Close ","Cambered Squat Bar ","  ","Weight Releasers ",{"$nulls":7},168,"Good mornings ","Arched ","Straight ","Close ","Olympic Bar ","Chains "]
[null,169,"Floor Press ","Cambered Bar ","Wide ","Reverse Band ",null,169,"Low Box Squat ","12'' ","Wide ","Safety Squat Bar ","  ","  ",{"$nulls":7},169,"Good mornings ","Arched ","Bent ","Medium ","Cambered Squat Bar ","Weight Releasers "]
[null,170,"Floor Press ","Olympic Bar ","Wide ","Reverse Band ",null,170,"Low Box Squat ","12'' ","Wide ","Buffalo Bar ","  ","  ",{"$nulls":7},170,"Good mornings ","Arched ","Bent ","Medium ","Buffalo Bar ","Weight Releasers "]
[null,171,"Floor Press ","Cambered Bar ","Medium ","Reverse Band ",null,171,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","  ","  ",{"$nulls":7},171,"Good mornings ","Arched ","Bent ","Medium ","Safety Squat Bar ","Weight Releasers "]
[null,172,"Floor Press ","Olympic Bar ","Medium ","Reverse Band ",null,172,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},172,"Good mornings ","Arched ","Bent ","Medium ","Olympic Bar ","Weight Releasers "]
[null,173,"Floor Press ","Cambered Bar ","Close ","Reverse Band ",null,173,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},173,"Good mornings ","Arched ","Bent ","Wide ","Cambered Squat Bar ","Weight Releasers "]
[null,174,"Floor Press ","Olympic Bar ","Close ","Reverse Band ",null,174,"Low Box Squat ","12'' ","Wide ","Cambered Squat Bar ","  ","  ",{"$nulls":7},174,"Good mornings ","Arched ","Bent ","Wide ","Buffalo Bar ","Weight Releasers "]
[null,181,"JM Press ","Cambered Bar ","Wide ","  ",null,175,"Low Box Squat ","10'' ","Wide ","Safety Squat Bar ","  ","  ",{"$nulls":7},175,"Good mornings ","Arched ","Bent ","Wide ","Safety Squat Bar ","Weight Releasers "]
[null,182,"JM Press ","Olympic Bar ","Wide ","  ",null,176,"Low Box Squat ","10'' ","Wide ","Buffalo Bar ","  ","  ",{"$nulls":7},176,"Good mornings ","Arched ","Bent ","Wide ","Olympic Bar ","Weight Releasers "]
[null,184,"JM Press ","Olympic Bar ","Medium ","  ",null,177,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","  ","  ",{"$nulls":7},177,"Good mornings ","Arched ","Bent ","Close ","Cambered Squat Bar ","Weight Releasers "]
[null,186,"JM Press ","Olympic Bar ","Close ","  ",null,178,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},178,"Good mornings ","Arched ","Bent ","Close ","Buffalo Bar ","Weight Releasers "]
[null,188,"JM Press ","Olympic Bar ","Wide ","Chains ",null,179,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},179,"Good mornings ","Arched ","Bent ","Close ","Safety Squat Bar ","Weight Releasers "]
[null,190,"JM Press ","Olympic Bar ","Medium ","Chains ",null,180,"Low Box Squat ","10'' ","Wide ","Cambered Squat Bar ","  ","  ",{"$nulls":7},180,"Good mornings ","Arched ","Bent ","Close ","Olympic Bar ","Weight Releasers "]
[null,192,"JM Press ","Olympic Bar ","Close ","Chains ",null,181,"Low Box Squat ","8'' ","Wide ","Safety Squat Bar ","  ","  ",{"$nulls":7},181,"Good mornings ","Arched ","Straight ","Medium ","Cambered Squat Bar ","Weight Releasers "]
[null,194,"JM Press ","Olympic Bar ","Wide ","Bands ",null,182,"Low Box Squat ","8'' ","Wide ","Buffalo Bar ","  ","  ",{"$nulls":7},182,"Good mornings ","Arched ","Straight ","Medium ","Buffalo Bar ","Weight Releasers "]
[null,196,"JM Press ","Olympic Bar ","Medium ","Bands ",null,183,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","  ","  ",{"$nulls":7},183,"Good mornings ","Arched ","Straight ","Medium ","Safety Squat Bar ","Weight Releasers "]
[null,198,"JM Press ","Olympic Bar ","Close ","Bands ",null,184,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","Front Squat Harness ","  ",{"$nulls":7},184,"Good mornings ","Arched ","Straight ","Medium ","Olympic Bar ","Weight Releasers "]
[null,200,"JM Press ","Olympic Bar ","Wide ","Reverse Band ",null,185,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","Manta Ray ","  ",{"$nulls":7},185,"Good mornings ","Arched ","Straight ","Wide ","Cambered Squat Bar ","Weight Releasers "]
[null,202,"JM Press ","Olympic Bar ","Medium ","Reverse Band ",null,186,"Low Box Squat ","8'' ","Wide ","Cambered Squat Bar ","  ","  ",{"$nulls":7},186,"Good mornings ","Arched ","Straight ","Wide ","Buffalo Bar ","Weight Releasers "]
[null,204,"JM Press ","Olympic Bar ","Close ","Reverse Band ",null,187,"Low Box Squat ","12'' ","Wide ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},187,"Good mornings ","Arched ","Straight ","Wide ","Safety Squat Bar ","Weight Releasers "]
[null,206,"JM Press ","Olympic Bar ","Wide ","Weight Releasers ",null,188,"Low Box Squat ","12'' ","Wide ","Buffalo Bar ","  ","Chains ",{"$nulls":7},188,"Good mornings ","Arched ","Straight ","Wide ","Olympic Bar ","Weight Releasers "]
[null,208,"JM Press ","Olympic Bar ","Medium ","Weight Releasers ",null,189,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","  ","Chains ",{"$nulls":7},189,"Good mornings ","Arched ","Straight ","Close ","Cambered Squat Bar ","Weight Releasers "]
[null,210,"JM Press ","Olympic Bar ","Close ","Weight Releasers ",null,190,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},190,"Good mornings ","Arched ","Straight ","Close ","Buffalo Bar ","Weight Releasers "]
[null,211,"Pin Presses ","Olympic Bar ","Wide ","  ",null,191,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},191,"Good mornings ","Arched ","Straight ","Close ","Safety Squat Bar ","Weight Releasers "]
[null,212,"Pin Presses ","Olympic Bar ","Medium ","  ",null,192,"Low Box Squat ","12'' ","Wide ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},192,"Good mornings ","Arched ","Straight ","Close ","Olympic Bar ","Weight Releasers "]
[null,213,"Pin Presses ","Olympic Bar ","Close ","  ",null,193,"Low Box Squat ","10'' ","Wide ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},193,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Cambered Squat Bar ","  "]
[null,214,"Pin Presses ","Olympic Bar ","Wide ","Chains ",null,194,"Low Box Squat ","10'' ","Wide ","Buffalo Bar ","  ","Chains ",{"$nulls":7},194,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Buffalo Bar ","  "]
[null,215,"Pin Presses ","Olympic Bar ","Medium ","Chains ",null,195,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","  ","Chains ",{"$nulls":7},195,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Safety Squat Bar ","  "]
[null,216,"Pin Presses ","Olympic Bar ","Close ","Chains ",null,196,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},196,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Olympic Bar ","  "]
[null,217,"Pin Presses ","Olympic Bar ","Wide ","Bands ",null,197,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},197,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Wide ","Cambered Squat Bar ","  "]
[null,218,"Pin Presses ","Olympic Bar ","Medium ","Bands ",null,198,"Low Box Squat ","10'' ","Wide ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},198,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Wide ","Buffalo Bar ","  "]
[null,219,"Pin Presses ","Olympic Bar ","Close ","Bands ",null,199,"Low Box Squat ","8'' ","Wide ","Safety Squat Bar ","  ","Chains ",{"$nulls":7},199,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Wide ","Safety Squat Bar ","  "]
[null,220,"Pin Presses ","Olympic Bar ","Wide ","Reverse Band ",null,200,"Low Box Squat ","8'' ","Wide ","Buffalo Bar ","  ","Chains ",{"$nulls":7},200,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Wide ","Olympic Bar ","  "]
[null,221,"Pin Presses ","Olympic Bar ","Medium ","Reverse Band ",null,201,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","  ","Chains ",{"$nulls":7},201,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Close ","Cambered Squat Bar ","  "]
[null,222,"Pin Presses ","Olympic Bar ","Close ","Reverse Band ",null,202,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","Front Squat Harness ","Chains ",{"$nulls":7},202,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Close ","Buffalo Bar ","  "]
[null,223,"Carpet Press ","Cambered Bar ","Wide ","  ",null,203,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","Manta Ray ","Chains ",{"$nulls":7},203,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Close ","Safety Squat Bar ","  "]
[null,224,"Carpet Press ","Olympic Bar ","Wide ","  ",null,204,"Low Box Squat ","8'' ","Wide ","Cambered Squat Bar ","  ","Chains ",{"$nulls":7},204,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Close ","Olympic Bar ","  "]
[null,225,"Carpet Press ","Cambered Bar ","Medium ","  ",null,205,"Low Box Squat ","12'' ","Wide ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},205,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Medium ","Cambered Squat Bar ","  "]
[null,226,"Carpet Press ","Olympic Bar ","Medium ","  ",null,206,"Low Box Squat ","12'' ","Wide ","Buffalo Bar ","  ","Bands ",{"$nulls":7},206,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Medium ","Buffalo Bar ","  "]
[null,227,"Carpet Press ","Cambered Bar ","Close ","  ",null,207,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","  ","Bands ",{"$nulls":7},207,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Medium ","Safety Squat Bar ","  "]
[null,228,"Carpet Press ","Olympic Bar ","Close ","  ",null,208,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},208,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Medium ","Olympic Bar ","  "]
[null,229,"Carpet Press ","Cambered Bar ","Wide ","Chains ",null,209,"Low Box Squat ","12'' ","Wide ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},209,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Wide ","Cambered Squat Bar ","  "]
[null,230,"Carpet Press ","Olympic Bar ","Wide ","Chains ",null,210,"Low Box Squat ","12'' ","Wide ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},210,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Wide ","Buffalo Bar ","  "]
[null,231,"Carpet Press ","Cambered Bar ","Medium ","Chains ",null,211,"Low Box Squat ","10'' ","Wide ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},211,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Wide ","Safety Squat Bar ","  "]
[null,232,"Carpet Press ","Olympic Bar ","Medium ","Chains ",null,212,"Low Box Squat ","10'' ","Wide ","Buffalo Bar ","  ","Bands ",{"$nulls":7},212,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Wide ","Olympic Bar ","  "]
[null,233,"Carpet Press ","Cambered Bar ","Close ","Chains ",null,213,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","  ","Bands ",{"$nulls":7},213,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Close ","Cambered Squat Bar ","  "]
[null,234,"Carpet Press ","Olympic Bar ","Close ","Chains ",null,214,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Front Squat Harness ","Bands ",{"$nulls":7},214,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Close ","Buffalo Bar ","  "]
[null,235,"Carpet Press ","Cambered Bar ","Wide ","Bands ",null,215,"Low Box Squat ","10'' ","Wide ","Olympic Barbell ","Manta Ray ","Bands ",{"$nulls":7},215,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Close ","Safety Squat Bar ","  "]
[null,236,"Carpet Press ","Olympic Bar ","Wide ","Bands ",null,216,"Low Box Squat ","10'' ","Wide ","Cambered Squat Bar ","  ","Bands ",{"$nulls":7},216,"Anderson Good mornings \"suspended\" ","Arched ","Straight ","Close ","Olympic Bar ","  "]
[null,237,"Carpet Press ","Cambered Bar ","Medium ","Bands ",null,217,"Low Box Squat ","8'' ","Wide ","Safety Squat Bar ","  ","Bands ",{"$nulls":7},217,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Cambered Squat Bar ","Chains "]
[null,238,"Carpet Press ","Olympic Bar ","Medium ","Bands ",null,218,"Low Box Squat ","8'' ","Wide ","Buffalo Bar ","  ","Bands ",{"$nulls":7},218,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Buffalo Bar ","Chains "]
[null,239,"Carpet Press ","Cambered Bar ","Close ","Bands ",null,219,"Low Box Squat ","8'' ","Wide ","Olympic Barbell ","  ","Bands ",{"$nulls":7},219,"Anderson Good mornings \"suspended\" ","Arched ","Bent ","Medium ","Safety Squat Bar ","Chains "]
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[null,null,"Maximal Strength",{"$nulls":13},"Competitive-trial (special endurance)"]
[null,null,null,"Brief maximal efforts (intra/intermuscular coordination; rate of force development)",{"$nulls":13},"Supramaximal training"]
[{"$nulls":4},"Relative Intensity: 75-100%",{"$nulls":13},"Intensity: greater than competition"]
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[{"$nulls":4},"Volume:"]
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[{"$nulls":5},"90-95%: 20-40 reps/session",{"$nulls":12},"Intensity: equal to or less than competition"]
[{"$nulls":5},"80-90%: 35-85 reps/session",{"$nulls":12},"Duration/distance: equal to competition"]
[{"$nulls":5},"75-80%: 70-110 reps/session"]
[{"$nulls":4},"(≤8 reps/set for low skill movements; ≤3 reps/set for high skill movements)",{"$nulls":12},"Submaximal training"]
[{"$nulls":4},"Density: 1-4 min recovery between sets; 24-48 hours between sessions",{"$nulls":13},"Intensity: less than competition"]
[{"$nulls":18},"Duration/distance: greter than competition"]
[null,null,null,"Repeated submaximal efforts (hypertrophy)"]
[{"$nulls":4},"Relative Intensity: 80-90%",{"$nulls":11},"Distance-duration (submaximal endurance)"]
[{"$nulls":4},"Action Speed: Slow to explosive",{"$nulls":12},"Continuous training: 70-95% competitive speed /power"]
[{"$nulls":4},"Volume: 5-10 sets per exercise",{"$nulls":12},"Fartlek training: unstructured changes in intensity, duration, volume, and density"]
[{"$nulls":4},"Density: 1-4 min recovery between sets; 24-48 hours between sessions",{"$nulls":12},"Variable training: structured changes in intensity, duration, volume, and density"]
[]
[null,null,null,"Combination methods",{"$nulls":12},"Interval (speed endurance)"]
[{"$nulls":17},"Extensive training"]
[null,null,"Speed Strength",{"$nulls":15},"Relative Intensity: low-medium (60-80% competitive speed/power)"]
[null,null,null,"Submaximal accelerative efforts (power; rate of force development)",{"$nulls":14},"Duration/distance: short-medium (e.g., 14-180 sec over 100-1000m running distance"]
[{"$nulls":4},"Relative Intensity: 30-85%",{"$nulls":13},"      for advanced athletes; 17-100 sec over 100-400m running distance for novices)"]
[{"$nulls":4},"Action Speed: explosive/maximal",{"$nulls":13},"Volume: large (e.g., 8-40 reps for advanced athletes; 5-12 reps for novices)"]
[{"$nulls":4},"Volume: 3-7 sets per exercise",{"$nulls":13},"Density: high; short incomplete relief interval allowing HR to recover to 125-130bpm for "]
[{"$nulls":5},"85%: 1-3 reps/set",{"$nulls":12},"      advanced athletes or 110-120bpm for novices (i.e. less than 1/3 time needed for"]
[{"$nulls":5},"80-85%: 3-5 reps/set",{"$nulls":12},"      complete recovery; e.g., 45-90 sec or 60-120 sec for advanced or novice athletes,"]
[{"$nulls":5},"70-80%: 5-8 reps/set",{"$nulls":12},"     "]
[{"$nulls":5},"<70%: 8-15 reps/set"]
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[{"$nulls":18},"Relative intensity: high (80-90% competitive speed/power)"]
[null,null,null,"Reactive-ballistic efforts (stretch-shortening cycle; stiffness regulation)",{"$nulls":14},"Duration/distance: short (e.g., 13-180 sec over 100-1000m running distance"]
[{"$nulls":18},"      for advanced athletes; 14-95 sec over 100-400m running distance for novices)"]
[null,null,null,"Contrast methods (acute after-effects; potentiation)",{"$nulls":14},"Volume: large (e.g., 4-12 reps for advanced athletes; 4-8 reps for novices)"]
[{"$nulls":18},"Density: medium; longer but still incomplete relief interval allowing HR to recover to "]
[null,null,"Strength-endurance",{"$nulls":15},"     110-120bpm (e.g., 90-180 sec for advanced; 120-240 sec for novices)  "]
[null,null,null,"Extensive interval (low/moderate intensity endurance capacity; recoverability)"]
[{"$nulls":4},"Relative Intensity: 30-40%",{"$nulls":11},"Repetition (speed/agility)"]
[{"$nulls":4},"Action Speed: brisk/continuous",{"$nulls":12},"Relative Intensity: very high (90-100% competitive speed/power)"]
[{"$nulls":4},"Volume: 3-6 sets per exercise; 20-30 reps per set",{"$nulls":12},"Duration/distance: very short/medium (e.g., 2-3 sec up to several min)"]
[{"$nulls":4},"Density: <5 min recovery between sets",{"$nulls":12},"Volume: very small (e.g., 3-6 reps)"]
[{"$nulls":17},"Density: low; long near-complete rest interval allowing HR to recover to ≤100bpm (e.g., 3-45 min)"]
[null,null,null,"Intensive interval (high intensity endurance capacity; recoverability)"]
[{"$nulls":4},"Relative Intensity: 50-60%"]
[{"$nulls":4},"Action Speed: explosive"]
[{"$nulls":4},"Volume: 3-6 sets per exercise; 20-45 second duration per set "]
[{"$nulls":8},"(rep count is irrevelant)"]
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["WEIGHT",0.95,0.925,0.9,0.875,0.85,0.825,0.8,0.775,0.7500000000000007,0.7250000000000008,0.7000000000000008,0.6750000000000009,"%","WEIGHT",0.650000000000001,0.6250000000000011,0.6,0.575,0.55,0.525,0.5,0.475,0.45,0.425,0.4,0.375,0.35,"%",null,null,"1RM=",2,3,4,5,6,7,8,9,10,11,12,null,"Reps",null,null,"WEIGHT",0.95,0.925,0.9,0.875,0.85,0.825,0.8,0.775,0.7500000000000007,0.7250000000000008,0.7000000000000008,0.6750000000000009,"%","WEIGHT",0.650000000000001,0.6250000000000011,0.6,0.575,0.55,0.525,0.5,0.475,0.45,0.425,0.4,0.375,0.35,"%"]
[10,9.5,9.25,9,8.75,8.5,8.25,8,7.75,7.5,7.25,7,6.75,null,10,6.5,6.25,6,5.75,5.5,5.25,5,4.75,4.5,4.25,4,3.75,3.5,null,null,null,300,0.95,0.925,0.9,0.875,0.85,0.825,0.8,0.775,0.75,0.725,0.7,0.675,"%",null,null,45,42.75,41.625,40.5,39.375,38.25,37.125,36,34.875,33.75,32.625,31.499999999999996,30.375000000000004,null,45,29.25,28.125,27,25.874999999999996,24.750000000000004,23.625,22.5,21.375,20.25,19.125,18,16.875,15.749999999999998]
[12.5,11.875,11.5625,11.25,10.9375,10.625,10.3125,10,9.6875,9.375,9.0625,8.75,8.4375,null,12.5,8.125,7.8125,7.5,7.187499999999999,6.875000000000001,6.5625,6.25,5.9375,5.625,5.3125,5,4.6875,4.375,{"$nulls":4},285,277.5,270,262.5,255,247.5,240,232.5,225,217.5,210,202.5,"Weight",null,null,50,47.5,46.25,45,43.75,42.5,41.25,40,38.75,37.5,36.25,35,33.75,null,50,32.5,31.25,30,28.749999999999996,27.500000000000004,26.25,25,23.75,22.5,21.25,20,18.75,17.5]
[15,14.25,13.875,13.5,13.125,12.75,12.375,12,11.625,11.25,10.875,10.5,10.125,null,15,9.75,9.375,9,8.625,8.25,7.875,7.5,7.125,6.75,6.375,6,5.625,5.25,{"$nulls":19},55,52.25,50.875,49.5,48.125,46.75,45.375,44,42.625,41.25,39.875,38.5,37.125,null,55,35.75,34.375,33,31.624999999999996,30.250000000000004,28.875,27.5,26.125,24.75,23.375,22,20.625,19.25]
[17.5,16.625,16.1875,15.75,15.3125,14.875,14.4375,14,13.5625,13.125,12.6875,12.25,11.8125,null,17.5,11.375,10.9375,10.5,10.0625,9.625,9.1875,8.75,8.3125,7.875,7.4375,7,6.5625,6.125,{"$nulls":4},0.65,0.625,0.6,0.575,0.55,0.525,0.5,0.475,0.45,0.425,0.4,0.375,"%",null,null,60,57,55.5,54,52.5,51,49.5,48,46.5,45,43.5,42,40.5,null,60,39,37.5,36,34.5,33,31.5,30,28.5,27,25.5,24,22.5,21]
[20,19,18.5,18,17.5,17,16.5,16,15.5,15,14.5,14,13.5,null,20,13,12.5,12,11.5,11,10.5,10,9.5,9,8.5,8,7.5,7,{"$nulls":4},195,187.5,180,172.5,165,157.5,150,142.5,135,127.5,120,112.5,"Weight",null,null,65,61.75,60.125,58.5,56.875,55.25,53.625,52,50.375,48.75,47.125,45.5,43.875,null,65,42.25,40.625,39,37.375,35.75,34.125,32.5,30.875,29.25,27.625,26,24.375,22.75]
[22.5,21.375,20.8125,20.25,19.6875,19.125,18.5625,18,17.4375,16.875,16.3125,15.749999999999998,15.187500000000002,null,22.5,14.625,14.0625,13.5,12.937499999999998,12.375000000000002,11.8125,11.25,10.6875,10.125,9.5625,9,8.4375,7.874999999999999,{"$nulls":19},70,66.5,64.75,63,61.25,59.5,57.75,56,54.25,52.5,50.75,49,47.25,null,70,45.5,43.75,42,40.25,38.5,36.75,35,33.25,31.5,29.75,28,26.25,24.5]
[25,23.75,23.125,22.5,21.875,21.25,20.625,20,19.375,18.75,18.125,17.5,16.875,null,25,16.25,15.625,15,14.374999999999998,13.750000000000002,13.125,12.5,11.875,11.25,10.625,10,9.375,8.75,{"$nulls":4},0.35,0.325,0.3,0.275,0.25,0.225,0.2,0.175,0.15,0.125,0.1,"%",null,null,null,75,71.25,69.375,67.5,65.625,63.75,61.875,60,58.125,56.25,54.375,52.5,50.625,null,75,48.75,46.875,45,43.125,41.25,39.375,37.5,35.625,33.75,31.875,30,28.125,26.25]
[27.5,26.125,25.4375,24.75,24.0625,23.375,22.6875,22,21.3125,20.625,19.9375,19.25,18.5625,null,27.5,17.875,17.1875,16.5,15.812499999999998,15.125000000000002,14.4375,13.75,13.0625,12.375,11.6875,11,10.3125,9.625,{"$nulls":4},105,120,112.5,105,75,67.5,60,52.5,45,37.5,30,"Weight",null,null,null,80,76,74,72,70,68,66,64,62,60,58,56,54,null,80,52,50,48,46,44,42,40,38,36,34,32,30,28]
[30,28.5,27.75,27,26.25,25.5,24.75,24,23.25,22.5,21.75,21,20.25,null,30,19.5,18.75,18,17.25,16.5,15.75,15,14.25,13.5,12.75,12,11.25,10.5,{"$nulls":19},85,80.75,78.625,76.5,74.375,72.25,70.125,68,65.875,63.75,61.625,59.49999999999999,57.37500000000001,null,85,55.25,53.125,51,48.87499999999999,46.75000000000001,44.625,42.5,40.375,38.25,36.125,34,31.875,29.749999999999996]
[32.5,30.875,30.0625,29.25,28.4375,27.625,26.8125,26,25.1875,24.375,23.5625,22.75,21.9375,null,32.5,21.125,20.3125,19.5,18.6875,17.875,17.0625,16.25,15.4375,14.625,13.8125,13,12.1875,11.375,null,null,null,"Squat Percentage Calculator (NSCA)",{"$nulls":15},90,85.5,83.25,81,78.75,76.5,74.25,72,69.75,67.5,65.25,62.99999999999999,60.75000000000001,null,90,58.5,56.25,54,51.74999999999999,49.50000000000001,47.25,45,42.75,40.5,38.25,36,33.75,31.499999999999996]
[35,33.25,32.375,31.5,30.625,29.75,28.875,28,27.125,26.25,25.375,24.5,23.625,null,35,22.75,21.875,21,20.125,19.25,18.375,17.5,16.625,15.75,14.875,14,13.125,12.25,null,null,null,"1RM=",2,3,4,5,6,7,8,9,10,"Reps",{"$nulls":5},95,90.25,87.875,85.5,83.125,80.75,78.375,76,73.625,71.25,68.875,66.5,64.125,null,95,61.75,59.375,57,54.62499999999999,52.25000000000001,49.875,47.5,45.125,42.75,40.375,38,35.625,33.25]
[37.5,35.625,34.6875,33.75,32.8125,31.875,30.9375,30,29.0625,28.125,27.1875,26.25,25.3125,null,37.5,24.375,23.4375,22.5,21.5625,20.625,19.6875,18.75,17.8125,16.875,15.9375,15,14.0625,13.125,null,null,null,140,133.65155131264916,123.89380530973453,120.95032397408208,116.66666666666667,112.72141706924316,109.03426791277258,105.58069381598793,102.3391812865497,99.29078014184398,"Weight",{"$nulls":5},100,95,92.5,90,87.5,85,82.5,80,77.5,75,72.5,70,67.5,null,100,65,62.5,60,57.49999999999999,55.00000000000001,52.5,50,47.5,45,42.5,40,37.5,35]
[40,38,37,36,35,34,33,32,31,30,29,28,27,null,40,26,25,24,23,22,21,20,19,18,17,16,15,14,{"$nulls":4},0.955,0.885,0.865,0.835,0.805,0.78,0.755,0.73,0.71,{"$nulls":6},105,99.75,97.125,94.5,91.875,89.25,86.625,84,81.375,78.75,76.125,73.5,70.875,null,105,68.25,65.625,63,60.37499999999999,57.75000000000001,55.125,52.5,49.875,47.25,44.625,42,39.375,36.75]
[42.5,40.375,39.3125,38.25,37.1875,36.125,35.0625,34,32.9375,31.875,30.8125,29.749999999999996,28.687500000000004,null,42.5,27.625,26.5625,25.5,24.437499999999996,23.375000000000004,22.3125,21.25,20.1875,19.125,18.0625,17,15.9375,14.874999999999998,null,null,null,"Bench Percentage Calculator (NSCA)",{"$nulls":15},110,104.5,101.75,99,96.25,93.5,90.75,88,85.25,82.5,79.75,77,74.25,null,110,71.5,68.75,66,63.24999999999999,60.50000000000001,57.75,55,52.25,49.5,46.75,44,41.25,38.5]
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[null,null,"Based on Elite Olympic Lifters",{"$nulls":9},"The Brzycki Formula",{"$nulls":7},"The Epley Formula"]
[null,"Olympic Total",{"$nulls":4},"Power Clean",{"$nulls":5},"This formula (actually, I have somewhat rewritten it for convenience) first appeared in a paper entitled Strength testing: Predicting a 1-rep max from reps-to-fatigue in a 1993 issue of the Journal of Health, Physical Education, Recreation and Dance. It is as follows:",{"$nulls":7},"Another such formula for estimating 1RM was presented by Boyd Epley in 1985. It looks like this:"]
[null,"Insert your result:",null,200,null,null,"Insert your result:",null,110]
[null,"Exercises",null,"Model %","Result in KG",null,"Exercises",null,"Model %","Result in KG"]
[null,"Olympic Total",null,1,200,null,"Olympic Total",null,2.19,241]
[null,"Snatch",null,0.444,89,null,"Snatch",null,0.97,106.5]
[null,"Clean & Jerk",null,0.556,111,null,"Clean & Jerk",null,1.22,134]
[null,"Power Snatch",null,0.364,73,null,"Power Snatch",null,0.8,88,{"$nulls":10},"The predictions from this formula are a bit more accurate for someone who does a lot of low rep training or has a high proportion of fast twitch fibers in the muscle groups being tested. Again, after 10 reps or so its accuracy starts breaking down. "]
[null,"Power Clean",null,0.456,91,null,"Power Clean",null,1,110]
[null,"Power Jerk",null,0.525,105,null,"Power Jerk",null,1.15,126.5]
[null,"Front Squat",null,0.62,124,null,"Front Squat",null,1.36,149.5]
[null,"Back Squat",null,0.72,144,null,"Back Squat",null,1.58,174]
[null,"Power Pull",null,0.75,150,null,"Power Pull",null,1.65,181.5]
[{"$nulls":12},"This formula is reasonably accurate for up to around ten reps. "]
[null,"Power Snatch",{"$nulls":4},"Back Squat",{"$nulls":13},"Note On The Olympic-Style Lifts"]
[null,"Insert your result:",null,72.5,null,null,"Insert your result:",null,180]
[null,"Exercises",null,"Model %","Result in KG",null,"Exercises",null,"Model %","Result in KG",{"$nulls":10},"Because of the reliance on technique and neuromuscular efficiency, these coefficients don't apply very well to the Olympic-style lifts. These coefficients were not taken using highly trained Olympic Weightlifters."]
[null,"Olympic Total",null,2.75,199.375,null,"Olympic Total",null,1.39,250.2,null,null,"The Lander Formula"]
[null,"Snatch",null,1.22,88.45,null,"Snatch",null,0.62,111.6,null,null,"Yet another formula for estimating 1RM was presented in a paper entitled Maximums based on reps by J. Lander in a 1985 National Strength Conditioning Journal. It looks like this:"]
[null,"Clean & Jerk",null,1.53,110.925,null,"Clean & Jerk",null,0.77,138.6]
[null,"Power Snatch",null,1,72.5,null,"Power Snatch",null,0.51,91.8]
[null,"Power Clean",null,1.25,90.625,null,"Power Clean",null,0.63,113.4]
[null,"Power Jerk",null,1.44,104.39999999999999,null,"Power Jerk",null,0.73,131.4]
[null,"Front Squat",null,1.7,123.25,null,"Front Squat",null,0.86,154.8]
[null,"Back Squat",null,1.98,143.55,null,"Back Squat",null,1,180]
[null,"Power Pull",null,2.06,149.35,null,"Power Pull",null,1.04,187.20000000000002]
[{"$nulls":22},"Chest:",null,"6.5 x Wrist",null,"It is important"]
[null,null,"Based on Collegiate Athletes",{"$nulls":19},"Hips:",null,"85% x Chest",null,"to note that these"]
[null,"Bench Press",{"$nulls":4},"Back Squat",{"$nulls":5},"The predictions from this formula fall somewhere between the predictions given by the Brzycki and Epley formulas.",{"$nulls":9},"Waist:",null,"70% x Chest",null,"measurements"]
[null,"Insert your result:",null,135,null,null,"Insert your result:",null,160,{"$nulls":13},"Thigh:",null,"53% x Chest",null,"represent a"]
[null,"Exercises",null,"Model %","Result in KG",null,"Exercises",null,"Model %","Result in KG",{"$nulls":12},"Neck:",null,"37% x Chest",null,"tremendous "]
[null,"Bench Press",null,1,135,null,"Back Squat",null,1,160,{"$nulls":12},"Upper arm:",null,"36% x Chest",null,"achievement if"]
[null,"Incline Bench Press",null,0.8,108,null,"Low Box Squat",null,0.6,96,{"$nulls":12},"Calf:",null,"34% x Chest",null,"body fat level is "]
[null,"Close-grip Bench ",null,0.9,121.5,null,"Squat Assistance",null,0.45,72,null,null,"The National Strength And Conditioning Association Coefficients",{"$nulls":9},"Forearm:",null,"29% x Chest",null,"approx 10%"]
[null,"Military Press",null,0.6,81,null,"Goodmorning",null,0.7,112,null,null,"They took it a step further, however, and determined different coefficients for different lifts. Here are their coefficients for the Squat, Bench Press and Deadlift."]
[null,"Push Press",null,0.7,94.5,{"$nulls":4},0]
[null,"Jerk",null,0.825,111.375,{"$nulls":4},0]
[{"$nulls":4},0,{"$nulls":4},0]
[{"$nulls":4},0,{"$nulls":4},0,null,null,"Reps Performed",null,"Squat Coefficient",null,"Bench Coefficient",null,"Deadlift Coefficient"]
[{"$nulls":4},0,{"$nulls":4},0]
[{"$nulls":12},1,null,1,null,1,null,1]
[{"$nulls":12},2,null,1.0475,null,1.035,null,1.065]
[null,"Power Clean",{"$nulls":4},"Deadlift",{"$nulls":5},3,null,1.13,null,1.08,null,1.13]
[null,"Insert your bw:",null,100,null,null,"Insert your result:",null,160,null,null,null,4,null,1.1575,null,1.115,null,1.147]
[null,"Exercises",null,"Model %","Result in KG",null,"Exercises",null,"Model %","Result in KG",null,null,5,null,1.2,null,1.15,null,1.164,{"$nulls":4},"WT/HT NECK BICEPS FOREARM CHEST WAIST HIPS THIGH CALF"]
[null,"Hang Clean",null,0.9,90,null,"Power Clean",null,0.625,100,null,null,6,null,1.242,null,1.18,null,1.181,{"$nulls":4},"======= ======= ======= ======= ======= ======= ======= ======= ======="]
[null,"Front Squat",null,1.2,120,null,"Shrugs",null,0.7,112,null,null,7,null,1.284,null,1.22,null,1.198,{"$nulls":4},"1.90 14.00 13.10 10.90 36.40 27.30 32.80 19.70 13.10"]
[null,"Power Snatch",null,0.7,70,null,"RDL/SLDL",null,0.675,108,null,null,8,null,1.326,null,1.255,null,1.22,{"$nulls":4},"1.97 14.25 13.35 11.10 37.15 27.85 33.45 20.05 13.35"]
[null,"RDL/SLDL",null,1.3,130,null,"Goodmorning",null,0.5,80,null,null,9,null,1.368,null,1.29,null,1.232,{"$nulls":4},"2.04 14.50 13.60 11.30 37.90 28.40 34.10 20.40 13.60"]
[null,"Snatch Pull",null,1.2,120,null,"Clean Pull",null,0.75,120,null,null,10,null,1.41,null,1.325,null,1.24,{"$nulls":4},"2.11 14.75 13.85 11.55 38.60 28.90 34.70 20.80 13.85"]
[null,"Clean Pull",null,1.4,140,null,"Power Shrugs",null,0.75,120,{"$nulls":13},"2.18 15.00 14.10 11.80 39.30 29.40 35.30 21.20 14.10"]
[null,"Goodmorning",null,0.8,80,{"$nulls":4},0,null,null,"These are a step further in the right direction as they address these lifts specifically.",{"$nulls":10},"2.26 15.30 14.35 12.00 40.00 29.70 35.95 21.60 14.35"]
[null,"Jerk",null,0.9,90,{"$nulls":4},0,{"$nulls":13},"2.33 15.60 14.60 12.20 40.70 30.00 36.60 22.00 14.60"]
[null,"Power Shrugs",null,1.4,140,{"$nulls":4},0,{"$nulls":13},"2.41 15.85 14.85 12.40 41.40 30.80 37.25 22.35 14.85"]
[null,"Deadlift",null,1.6,160,{"$nulls":4},0,{"$nulls":13},"2.49 16.10 15.10 12.60 42.10 31.60 37.90 22.70 15.10"]
[{"$nulls":4},0,{"$nulls":4},0,{"$nulls":13},"2.57 16.40 15.40 12.85 42.80 32.10 38.55 23.10 15.40"]
[{"$nulls":23},"2.65 16.70 15.70 13.10 43.50 32.60 39.20 23.50 15.70"]
[{"$nulls":6},"Beginner(based off bodyweight)",{"$nulls":16},"2.73 16.95 15.95 13.30 44.25 33.15 39.85 23.90 15.95"]
[{"$nulls":6},"Insert your bw:",null,100,{"$nulls":14},"2.82 17.20 16.20 13.50 45.00 33.70 40.50 24.30 16.20"]
[{"$nulls":6},"Exercises",null,"Model %","Result in KG",{"$nulls":13},"2.90 17.50 16.45 13.70 45.70 34.25 41.10 24.65 16.45"]
[{"$nulls":6},"Back Squat",null,1,100,{"$nulls":13},"2.99 17.80 16.70 13.90 46.40 34.80 41.70 25.00 16.70"]
[{"$nulls":6},"Front Squat",null,0.6,60,{"$nulls":13},"3.09 18.05 17.00 14.15 47.20 35.40 42.45 25.45 17.00"]
[{"$nulls":6},"Power Snatch",null,0.45,45,{"$nulls":13},"3.20 18.30 17.30 14.40 48.00 36.00 43.20 25.90 17.30"]
[{"$nulls":6},"Power Clean",null,0.7,70,{"$nulls":13},"3.29 18.55 17.55 14.60 48.70 36.55 43.85 26.30 17.55"]
[{"$nulls":6},"Snatch Pull",null,0.8,80,{"$nulls":13},"3.38 18.80 17.80 14.80 49.40 37.10 44.50 26.70 17.80"]
[{"$nulls":6},"Clean Pull",null,0.9,90]
[{"$nulls":6},"Bench Press",null,0.8,80]
[{"$nulls":6},"Military Press",null,0.5,50]
[{"$nulls":6},"Jerks & Push Press",null,0.6,60]
[{"$nulls":9},0]
[{"$nulls":9},0]

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[null,"Strength Ratings for Bench Press",{"$nulls":12},"Strength Ratings for USOC Greco Wrestling",{"$nulls":13},"Records Board"]
[null,"BODY WEIGHT",114,123,132,148,165,181,198,220,242,275,"SHW",null,"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift",null,null,"Events",null,"Dips",null,null,"Pullups",null,null,"DB Hold",null,null,"DB Hold",null,null,"Bar Hang"]
[null,"WORLD CLASS",215,253,300,355,400,435,462,492,525,540,560,null,55,"Below Average",null,66,null,46.199999999999996,null,100,null,90,null,100,{"$nulls":4},"Max Wt.","Max Reps",null,"Max Wt.","Max Reps",null,"Max Wt. for    1 min","Max Time",null,"Max Wt. for 1 min","Max Time",null,"Max Wt.","Max Time"]
[null,"NATL.CLASS",175,230,275,340,380,420,450,485,515,529,540,null,null,"Average",null,74.5,null,52.15,null,105,null,95,null,105]
[null,"COLLEGE STAR",160,180,200,250,300,330,340,350,375,390,400,null,"(121 lb.)","Good",null,82.5,null,57.74999999999999,null,110,null,90,null,110,null,null,null,1,null,null,1,null,null,1,null,null,1,null,null,1]
[null,"COLL.LETTER",140,155,180,200,250,275,300,315,320,340,350,null,null,"Excellent",null,88.6875,null,62.08125,null,120,null,110,null,120]
[null,"H.S. STAR",125,140,170,190,200,215,225,230,250,270,300,null,null,"Elite",null,95,null,66.5,null,127.5,null,115,null,127.5,null,null,null,2,null,null,2,null,null,2,null,null,2,null,null,2]
[null,"H.S. LETTER",115,135,150,180,190,200,210,220,225,250,275,null,"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift"]
[null,"JH STAR",90,100,135,160,180,190,200,210,220,230,240,null,60,"Below Average",null,69.60000000000001,null,48.720000000000006,null,100,null,95,null,100,null,null,null,3,null,null,3,null,null,3,null,null,3,null,null,3]
[null,"JH LETTER",80,90,115,130,150,170,175,180,185,190,200,null,null,"Average",null,78.3,null,54.809999999999995,null,105,null,105,null,105]
[{"$nulls":14},"(132 lb.)","Good",null,87,null,60.9,null,110,null,110,null,110,null,null,"Events",null,"Farmers Carry",null,null,null,"Squat",{"$nulls":4},"Deadlift"]
[{"$nulls":15},"Excellent",null,93.525,null,65.4675,null,120,null,115,null,120,{"$nulls":4},"Max Distance",null,null,null,"Max Wt.","Max Reps","% of Bw",null,null,"Max Wt.","Max Reps","& of Bw"]
[{"$nulls":15},"Elite",null,100,null,70,null,132.5,null,125,null,132.5]
[null,null,"Strength Ratings for Russian Senior Greco Squad",{"$nulls":11},"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift",null,null,null,1,null,null,null,1,{"$nulls":4},1]
[null,null,"Lift","BODY WEIGHT",null,55,60,66,74,84,96,120,null,null,66,"Below Average",null,75.24,null,52.66799999999999,null,110,null,105,null,110]
[null,null,null,"Clean",null,95,100,110,120,130,145,155,null,null,null,"Average",null,84.645,null,59.25149999999999,null,115,null,110,null,115,null,null,null,2,null,null,null,2,{"$nulls":4},2]
[null,null,null,"Snatch",null,75,80,85,95,100,105,115,null,null,"(145 lb.)","Good",null,94.05,null,65.835,null,122.5,null,120,null,122.5]
[null,null,null,"Back Squat",null,100,115,130,150,160,180,200,null,null,null,"Excellent",null,101.10374999999999,null,70.77262499999999,null,132.5,null,125,null,132.5,null,null,null,3,null,null,null,3,{"$nulls":4},3]
[null,null,null,"Pull-ups",null,40,40,40,35,35,30,30,null,null,null,"Elite",null,110,null,77,null,145,null,135,null,145]
[null,null,null,"Kettlebell Press: 24kg",null,30,40,50,60,60,60,80,null,null,"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift",null,null,"Events",null,"Power Clean",{"$nulls":4},"Power Snatch",{"$nulls":5},"Bench"]
[null,null,null,"                                   32kg",null,12,20,30,40,50,60,70,null,null,74,"Below Average",null,82.88,null,58.01599999999999,null,122.5,null,110,null,122.5,{"$nulls":4},"Max Wt.","Max Reps","% of Bw",null,null,"Max Wt.","Max Reps","% of Bw",null,null,null,"Max Wt.","Max Reps","% of Bw"]
[{"$nulls":15},"Average",null,93.24,null,65.26799999999999,null,130,null,120,null,130]
[{"$nulls":14},"(163 lb.)","Good",null,103.6,null,72.52,null,137.5,null,125,null,137.5,null,null,null,1,{"$nulls":4},1,{"$nulls":5},1]
[{"$nulls":15},"Excellent",null,111.36999999999999,null,77.95899999999999,null,147.5,null,135,null,147.5]
[{"$nulls":15},"Elite",null,120,null,84,null,162.5,null,145,null,162.5,null,null,null,2,{"$nulls":4},2,{"$nulls":5},2]
[{"$nulls":14},"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift"]
[{"$nulls":14},84,"Below Average",null,90.72000000000001,null,63.504000000000005,null,137.5,null,120,null,137.5,null,null,null,3,{"$nulls":4},3,{"$nulls":5},3]
[{"$nulls":15},"Average",null,102.06,null,71.442,null,147.5,null,130,null,147.5]
[{"$nulls":14},"(185 lb.)","Good",null,113.4,null,79.38,null,155,null,135,null,155]
[null,"Men:","Women:",{"$nulls":12},"Excellent",null,121.905,null,85.3335,null,167.5,null,145,null,167.5]
[null,"Bench = 1.5xBW","Bench = 1.25xBW",{"$nulls":12},"Elite",null,130,null,91,null,185,null,155,null,185]
[null,"Squat =  2xBW","Squat =  2xBW",{"$nulls":11},"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift"]
[null,"Deadlift =  2xBW","Deadlift =  2xBW",{"$nulls":11},96,"Below Average",null,99.84000000000002,null,69.888,null,160,null,125,null,160]
[null,"Clean =  1.5xBW","Clean =  1.25xBW",{"$nulls":12},"Average",null,112.32000000000001,null,78.624,null,167.5,null,135,null,167.5]
[{"$nulls":14},"(211 lb.)","Good",null,124.80000000000001,null,87.36,null,177.5,null,145,null,177.5]
[{"$nulls":15},"Excellent",null,134.16000000000003,null,93.912,null,192.5,null,155,null,192.5]
[{"$nulls":15},"Elite",null,145,null,101.5,null,212.5,null,165,null,212.5]
[{"$nulls":14},"Wt. Class","Rank",null,"Clean",null,"Snatch",null,"Squat",null,"Bench",null,"Deadlift"]
[{"$nulls":14},120,"Below Average",null,110.4,null,77.28,null,197.5,null,135,null,197.5]
[{"$nulls":15},"Average",null,124.2,null,86.94,null,210,null,145,null,210]
[{"$nulls":14},"(264 lb.)","Good",null,138,null,96.6,null,222.5,null,155,null,222.5]
[{"$nulls":15},"Excellent",null,147.66,null,103.362,null,240,null,165,null,240]
[{"$nulls":15},"Elite",null,155,null,108.5,null,265,null,175,null,265]

{"sheet":"Speed & Endurance","index":10,"n_rows":59,"n_cols":14,"rows_kept":59,"cut":false,"hidden":false,"merged":[[56,12,56,14],[57,12,57,14],[9,13,12,25],[58,12,58,14],[14,13,17,25],[18,13,20,25],[21,13,23,25],[39,13,39,19],[46,13,47,25],[32,13,33,25],[52,12,52,14],[39,1,55,10],[53,12,53,14],[54,12,54,14],[55,12,55,14],[42,13,43,25],[44,13,45,25],[40,13,40,24],[41,13,41,25],[24,13,26,25],[2,1,18,8],[51,12,51,14],[3,13,7,25],[20,1,27,9],[29,1,37,9],[29,13,31,25],[34,13,35,25],[27,13,28,25]],"flags":["formulas_cached_only"]}
[]
[]
[]
[{"$nulls":13},"Speed Endurance: To challenge the anaerobic (glycolytic) system, runs are done at maximal or submaximal speed (95-100%) for approximately 8 to 20 seconds (60-150 meters), like speed, this involves a motor educational process to implant the correct patterns, not the actual energy source. Speed endurance runs can be done without the penalizing disadvantage of heavy lactate accumulation. No more than 2 to 3 sets or 300-1200 meters in total distance should be run. Sets of 2 to 5 reps with 2 to 5 minutes recovery between reps, and 8 to 10 minutes between sets is recommended."]
[]
[]
[]
[]
[]
[{"$nulls":13},"Special Endurance I: This refers to the technical demand and/or the anaerobic glycolytic energy system demands. Runs are done at 90 to 100% for approximately 20 to 40 seconds (150- 300 meters) with complete or near complete recovery (10-20 minutes) between reps. 1 to 5 reps are done for this competition specific type endurance for 300 to 1200 meters in total distance."]
[]
[]
[]
[]
[{"$nulls":13},"Special Endurance II: 1 to 3 runs are done at 90 to 100% intensity for approximately 40 seconds to 2 minutes,  300-600 meters, with complete or near complete recovery (20-30 minutes). Low intensity jogging or tempo runs (60% VO2 intensity) will help recovery and removal of lactate in 20 to 30 minutes. If just walking or sitting recovery is done, it will take 1-2 hours to remove lactate accumulation."]
[]
[]
[]
[{"$nulls":13},"Intensive Tempo: 100-1000m/rep(Meg says 600m) at 80-90%.  8-16 reps/set.  2-3 sets.  Recovery between sets is until HR reaches 120bpm.  10-20 min. recovery between sets."]
[]
[]
[{"$nulls":13},"Extensive Tempo: 100-400m/rep at 60-80%.  6-30 reps/set.  2-3 sets.  Recovery between sets is until HR reaches 120bpm.  5-10 min. recovery between sets."]
[]
[]
[{"$nulls":13},"Speed Training: 20-65m/rep at 95-100%.  <6 reps/set.  2-3 min. recovery between reps.  8-10 min. recovery between sets."]
[]
[]
[{"$nulls":13},"Starts: 0-30m/rep.  0-4 sec. in duration.  Keys:  First 3 steps: pushing, driving, arm action, head position."]
[]
[{"$nulls":13},"Acceleration: 30-60m/rep.  5-6 sec. duration.  Keys: 20-60m fly-ins.  Pushing still, leg turnover. Training modalities:  Tire/sled pulls, hill runs, harness runs, speed and power bounding."]
[]
[]
[{"$nulls":13},"Max Speed: 60-80m/rep. 6-8 sec. in duration.  Keys: Arm action, trunk, leg action."]
[]
[{"$nulls":13},"Max Speed Maintenance: 100-120m/rep.  Keys: Maintaining technical efficiency to finish."]
[]
[]
[]
[]
[{"$nulls":13},"Points to be followed in the training sessions:"]
[{"$nulls":13},"1.      The speed component of anaerobic metabolism should be trained when no fatigue is present. "]
[{"$nulls":13},"2.      Most athletes require 24-36 hours of rest with low intensity work before doing maximum speed work again. "]
[{"$nulls":13},"3.      In weight training, work sets of around 3-4 repetitions, where the athlete is unable to perform more than 4 repetitions (4 rep max) with                                 sufficient recovery, usually a few minutes between sets. "]
[]
[{"$nulls":13},"4.      Four (4) sets, involving 600 meters (i.e., 4 X 4 X 65m) in total distance in a practice session is sufficient to stimulate this system. "]
[]
[{"$nulls":13},"5.      The time period necessary for the proper resynthesis of ATP and CP. Recovery rates for CP resynthesis:                                                                    30 seconds = 50%, 60 seconds = 75%, 90 seconds = 80%, 3 minutes = 98% "]
[]
[{"$nulls":13},"(It is obvious why 2 to 3 minutes minimum between sets is necessary for recovery.) "]
[]
[]
[{"$nulls":12},"Order of Development"]
[{"$nulls":12},"1. Continuous Tempo"]
[{"$nulls":12},"2. Extensive Tempo"]
[{"$nulls":12},"3. Intensive Tempo"]
[{"$nulls":12},"4. Special Endurance II"]
[{"$nulls":12},"5. Special Endurance I"]
[{"$nulls":12},"6. Speed Endurance"]
[{"$nulls":12},"7. Speed Training"]

{"sheet":"Beginners Programs","index":11,"n_rows":77,"n_cols":25,"rows_kept":77,"cut":false,"hidden":false,"merged":[[70,13,71,13],[70,14,71,14],[73,13,73,14],[73,18,73,19],[74,22,74,23],[75,9,78,16],[76,18,79,25],[71,22,72,22],[71,23,72,23],[72,9,72,10],[58,22,58,23],[59,18,60,19],[59,20,60,21],[59,22,60,23],[61,9,61,16],[62,9,62,16],[62,18,62,25],[58,18,58,19],[58,20,58,21],[54,6,60,7],[55,15,59,16],[55,24,60,25],[56,0,56,1],[56,2,56,3],[56,4,56,5],[57,0,60,1],[57,2,60,5],[57,9,57,10],[57,11,57,12],[57,13,57,14],[58,9,59,10],[51,9,51,10],[51,11,51,12],[51,13,51,14],[51,15,51,16],[51,18,51,19],[51,20,51,21],[51,22,51,23],[51,24,51,25],[50,9,50,10],[50,11,50,12],[50,13,50,14],[50,15,50,16],[50,18,50,19],[50,20,50,21],[50,22,50,23],[50,24,50,25],[45,22,46,23],[48,0,48,7],[49,0,49,1],[49,2,49,3],[49,4,49,5],[49,6,49,7],[50,0,50,1],[50,2,50,3],[50,4,50,5],[50,6,50,7],[49,9,49,16],[49,18,49,25],[45,11,45,12],[45,13,45,14],[45,18,46,19],[45,20,46,21],[35,24,46,25],[37,18,37,19],[37,20,37,21],[37,22,37,23],[44,20,44,21],[44,22,44,23],[44,0,44,1],[44,2,44,3],[44,4,44,5],[44,9,44,10],[44,13,44,14],[44,18,44,19],[39,0,39,1],[39,2,39,3],[39,4,39,5],[39,9,39,10],[34,6,45,7],[45,0,45,1],[45,2,45,3],[45,4,45,5],[45,9,46,10],[39,22,39,23],[44,11,44,12],[38,2,38,3],[38,4,38,5],[38,11,38,12],[38,13,38,14],[38,20,38,21],[38,22,38,23],[34,15,46,16],[39,11,39,12],[36,11,36,12],[36,13,36,14],[39,18,39,19],[39,20,39,21],[39,13,39,14],[36,0,36,1],[36,2,36,3],[36,4,36,5],[36,9,36,10],[30,20,30,21],[30,22,30,23],[30,24,30,25],[31,18,31,19],[31,20,31,21],[31,22,31,23],[31,24,31,25],[29,18,29,25],[30,0,30,1],[30,2,30,3],[30,4,30,5],[30,6,30,7],[30,9,30,10],[30,11,30,12],[30,13,30,14],[30,15,30,16],[30,18,30,19],[28,0,28,7],[28,9,28,16],[29,0,29,1],[29,2,29,3],[29,4,29,5],[29,6,29,7],[29,9,29,10],[29,11,29,12],[29,13,29,14],[29,15,29,16],[25,11,25,12],[25,13,25,14],[25,18,25,19],[25,20,25,21],[25,22,25,23],[26,18,27,19],[26,20,27,21],[26,22,27,23],[20,22,20,23],[24,0,24,1],[24,2,24,3],[24,4,24,5],[24,9,24,10],[24,11,24,12],[24,13,24,14],[20,18,20,19],[20,20,20,21],[17,22,17,23],[18,0,18,5],[18,9,18,14],[19,0,19,1],[19,2,19,3],[19,4,19,5],[19,9,19,10],[19,11,19,12],[19,13,19,14],[19,18,19,23],[17,18,17,19],[17,20,17,21],[16,0,16,1],[16,2,16,3],[16,4,16,5],[16,9,16,10],[8,15,25,16],[11,0,11,1],[25,0,25,1],[25,2,25,3],[10,20,10,21],[10,22,10,23],[16,11,16,12],[16,13,16,14],[11,11,11,12],[11,13,11,14],[11,18,11,23],[12,18,12,19],[12,20,12,21],[12,22,12,23],[11,2,11,3],[11,4,11,5],[11,9,11,10],[8,6,25,7],[25,4,25,5],[25,9,26,10],[8,24,27,25],[9,0,9,1],[9,2,9,3],[9,4,9,5],[9,9,9,10],[9,11,9,12],[9,13,9,14],[10,0,10,5],[10,9,10,14],[10,18,10,19],[4,9,4,10],[4,11,4,12],[4,13,4,14],[4,15,4,16],[4,18,4,19],[4,20,4,21],[4,22,4,23],[4,24,4,25],[3,0,3,1],[3,2,3,3],[3,4,3,5],[3,6,3,7],[4,0,4,1],[4,2,4,3],[4,4,4,5],[4,6,4,7],[3,22,3,23],[3,24,3,25],[3,9,3,10],[3,11,3,12],[3,13,3,14],[3,15,3,16],[3,18,3,19],[3,20,3,21],[0,0,1,7],[0,9,1,16],[0,18,1,25],[2,0,2,7],[2,9,2,16],[2,18,2,25]],"flags":["formulas_cached_only"]}
["16+ Beginners",{"$nulls":8},"13-15 Beginners",{"$nulls":8},"12 & Under Beginners"]
[]
["3 Days Per Week Supervised",{"$nulls":8},"3 Days Per Week Supervised",{"$nulls":8},"3 Days Per Week Supervised"]
["Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7"]
["Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress"]
["Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean","Best 1-5 reps",null,"Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean ","Best 3-5 reps",null,"Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6"]
["Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Back Squat","Best 1-5 reps",null,"Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Back Squat","Best 5-8 reps",null,"Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8"]
["SLDL","3x10","SLDL","3x6","SLDL","3x4","Bench Press","Best 1-5 reps",null,"SLDL","3x10","SLDL","3x6","SLDL","3x4","Bench Press","Best 5-8 reps",null,"Bodyweight Squats","3x10","Bodyweight Squats","3x10","Bodyweight Squats","3x10"]
["Bench Press","3x10","Bench Press","3x6","Bench Press","3x4","Tests may be maximal or submaximal.  Technique is more important.  After evaluation, max's will be projected and an individual program will be issued.",null,null,"Bench Press","3x10","Bench Press","3x6","Bench Press","3x4","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation.",null,null,"Press-ups","3x10","Press-ups","3x10","Press-ups","3x10","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation."]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Med. Ball Chest Pass","3x10","Med. Ball Chest Pass","3x10","Med. Ball Chest Pass","3x10"]
[{"$nulls":18},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
["Day 2",null,"Day 2",null,"Day 2",{"$nulls":4},"Day 2",null,"Day 2",null,"Day 2"]
["Overhead Squats","3x8","Overhead Squats","3x8","Overhead Squats","3x8",null,null,null,"Overhead Squats","3x8","Overhead Squats","3x8","Overhead Squats","3x8",null,null,null,"Day 2",null,"Day 2",null,"Day 2"]
["BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10",null,null,null,"BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10",null,null,null,"Overhead Squats (bar or broomstick)","3x5","Overhead Squats (bar or broomstick)","3x5","Overhead Squats (bar or broomstick)","3x5"]
["BB Lunges","3x10","BB Lunges","3x10","BB Lunges","3x10",null,null,null,"BB Lunges","3x10","BB Lunges","3x10","BB Lunges","3x10",null,null,null,"Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8"]
["Military Press","3x10","Military Press","3x6","Military Press","3x4",null,null,null,"Military Press","3x10","Military Press","3x6","Military Press","3x4",null,null,null,"Broad Jumps","3x8","Broad Jumps","3x8","Broad Jumps","3x8"]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Med. Ball Ovhd. Press & Throw","3x10","Med. Ball Ovhd. Press & Throw","3x10","Med. Ball Ovhd. Press & Throw","3x10"]
[{"$nulls":18},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
[]
["Day 3",null,"Day 3",null,"Day 3",{"$nulls":4},"Day 3",null,"Day 3",null,"Day 3"]
["Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4",null,null,null,"Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4",null,null,null,"Day 3",null,"Day 3",null,"Day 3"]
["Power Clean, hang","4x5","Power Clean, hang","4x4","Power Clean, hang","4x3",null,null,null,"Power Clean, hang","4x5","Power Clean, hang","4x4","Power Clean, hang","4x3",null,null,null,"Power Clean, hang (tech)","4x5","Power Clean, hang (tech)","4x5","Power Clean, hang (tech)","4x5"]
["Front Squats","3x10","Front Squats","3x6","Front Squats","3x4",null,null,null,"Front Squats","3x10","Front Squats","3x6","Front Squats","3x4",null,null,null,"BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10"]
["Incline Bench Press","3x10","Incline Bench Press","3x6","Incline Bench Press","3x4",null,null,null,"Incline Bench Press","3x10","Incline Bench Press","3x6","Incline Bench Press","3x4",null,null,null,"Med. Ball Ovhd. Throw (back)","3x8","Med. Ball Ovhd. Throw (back)","3x8","Med. Ball Ovhd. Throw (back)","3x8"]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Med. Ball Front Squat & Throw (fwd)","3x8","Med. Ball Front Squat & Throw (fwd)","3x10","Med. Ball Front Squat & Throw (fwd)","3x8"]
[{"$nulls":9},"Minimal weight only for first 3 weeks!",{"$nulls":8},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
[{"$nulls":18},"   Emphasis on quality of work and Technique! Not weight!",null,"Emphasis on quality of work and Technique! Not weight!",null,"Emphasis on quality of work and Technique! Not weight!"]
[]
["2 Days Per Week Supervised",{"$nulls":8},"2 Days Per Week Supervised"]
["Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"2 Days Per Week Supervised"]
["Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7"]
["Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean ","Best 1-3 reps",null,"Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean ","Best 3-5 reps",null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress"]
["BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10","Back Squat","Best 1-5 reps",null,"BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10","Back Squat","Best 5-8 reps",null,"Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6"]
["Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Bench Press","Best 1-5 reps",null,"Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Bench Press","Best 5-8 reps",null,"Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8"]
["SLDL","3x10","SLDL","3x6","SLDL","3x4","Tests may or may not be maximal.  Technique is more important.  After evaluation, max's will be projected and an individual program will be issued.",null,null,"SLDL","3x10","SLDL","3x6","SLDL","3x4","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation.",null,null,"Bodyweight Squats","3x10","Bodyweight Squats","3x10","Bodyweight Squats","3x10"]
["Bench Press","3x10","Bench Press","3x6","Bench Press","3x4",null,null,null,"Bench Press","3x10","Bench Press","3x6","Bench Press","3x4",null,null,null,"Press-ups","3x10","Press-ups","3x10","Press-ups","3x10","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation."]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Med. Ball Chest Pass","3x10","Med. Ball Chest Pass","3x10","Med. Ball Chest Pass","3x10"]
[{"$nulls":18},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
[]
["Day 2",null,"Day 2",null,"Day 2",{"$nulls":4},"Day 2",null,"Day 2",null,"Day 2",{"$nulls":4},"Day 2",null,"Day 2",null,"Day 2"]
["Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4",null,null,null,"Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4",null,null,null,"Overhead Squats (bar or broomstick)","3x5","Overhead Squats (bar or broomstick)","3x5","Overhead Squats (bar or broomstick)","3x5"]
["Power Clean, hang","4x5","Power Clean, hang","4x4","Power Clean, hang","4x3",null,null,null,"Power Clean, hang","4x5","Power Clean, hang","4x4","Power Clean, hang","4x3",null,null,null,"Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8"]
["Front Squats","3x10","Front Squats","3x6","Front Squats","3x4",null,null,null,"Front Squats","3x10","Front Squats","3x6","Front Squats","3x4",null,null,null,"Broad Jumps","3x8","Broad Jumps","3x8","Broad Jumps","3x8"]
["Military Press","3x10","Military Press","4x6","Military Press","4x4",null,null,null,"Military Press","3x10","Military Press","4x6","Military Press","4x4",null,null,null,"Med. Ball Front Squat & Throw (fwd)","3x8","Med. Ball Front Squat & Throw (fwd)","3x10","Med. Ball Front Squat & Throw (fwd)","3x8"]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
[{"$nulls":9},"Minimal weight only for first 3 weeks!",{"$nulls":8},"Minimal weight only for first 3 weeks!",null,"Emphasis on quality of work and Technique! Not weight!",null,"Emphasis on quality of work and Technique! Not weight!"]
[]
[]
["1 Day Per Week Supervised"]
["Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"1 Day Per Week Supervised",{"$nulls":8},"1 Day Per Week Supervised"]
["Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7",null,null,"Week 1-3",null,"Week 3-4",null,"Week 5-6",null,"Week 7"]
["Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean ","Best 1-3 reps",null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress",null,null,"Day 1",null,"Day 1",null,"Day 1",null,"Evaluate Progress"]
["BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10","Back Squat","Best 1-5 reps",null,"Power Clean, hang","4x5","Power Clean","4x4","Power Clean","4x3","Power Clean ","Best 3-5 reps",null,"Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6","Power Clean, hang (technique)","4x4-6"]
["Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Bench Press","Best 1-5 reps",null,"BB Shrugs","3x10","BB Shrugs","3x10","BB Shrugs","3x10","Back Squat","Best 5-8 reps",null,"Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8","Med. Ball Ovhd. Throw (straight up)","3x8"]
["Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4","Tests may or may not be maximal.  Technique is more important.  After evaluation, max's will be projected and an individual program will be issued.",null,null,"Back Squats","3x10","Back Squats","3x6","Back Squats","3x4","Bench Press","Best 5-8 reps",null,"Bodyweight Squats","3x10","Bodyweight Squats","3x10","Bodyweight Squats","3x10"]
["Bench Press","3x10","Bench Press","3x6","Bench Press","3x4",null,null,null,"Clean Deadlifts","3x10","Clean Deadlifts","3x6","Clean Deadlifts","3x4","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation.",null,null,"Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8","Clean Deadlifts (technique)","3x5-8","All tests are to be submaximal!  Technique is more important.  After tests, program modifications will be based upon individual evaluation."]
["Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Bench Press","3x10","Bench Press","3x6","Bench Press","3x4",null,null,null,"Broad Jumps","3x8","Broad Jumps","3x8","Broad Jumps","3x8"]
[{"$nulls":9},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",{"$nulls":4},"Med. Ball Front Squat & Throw (fwd)","3x8","Med. Ball Front Squat & Throw (fwd)","3x10","Med. Ball Front Squat & Throw (fwd)","3x8"]
[{"$nulls":9},"Minimal weight only for first 3 weeks!",{"$nulls":8},"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps",null,"Abs: 4-5 sets of 15-30 reps"]
[{"$nulls":18},"Emphasis on quality of work and Technique! Not weight!",null,"Emphasis on quality of work and Technique! Not weight!",null,"Emphasis on quality of work and Technique! Not weight!"]
[]
[{"$nulls":9},"Bodyweight Fitness Circuit: Done for first 3 weeks!   Then continued with weights 1-3 times each week."]
[{"$nulls":18},"Bodyweight Fitness Circuit: Done for first 3 week!   Then continued with weights 1-3 times each week."]
[{"$nulls":9},"Day 1","4x through",null,null,"Day 2","4x through"]
[{"$nulls":9},"Burpees+jump",12,null,null,"Squat Jumps",10,null,null,null,"Day 1","4x through",null,null,"Day 2","4x through"]
[{"$nulls":9},"Bench Dips",12,null,null,"Push-ups",12,null,null,null,"Burpees+jump",12,null,null,"Squat Jumps",10]
[{"$nulls":9},"Mountain Climbers",20,null,null,"Goodmornings",20,null,null,null,"Bench Dips",12,null,null,"Push-ups",12]
[{"$nulls":9},"Heel Touches (abs)",20,null,null,"Sit-ups (abs)",20,null,null,null,"Mountain Climbers",20,null,null,"Goodmornings",20]
[{"$nulls":9},"Split Squats","10 each way",null,null,"Squats",12,null,null,null,"Heel Touches (abs)",20,null,null,"Sit-ups (abs)",20]
[{"$nulls":9},"Leg Raises (abs)",20,null,null,"Leg Raises, alternate (abs)",20,null,null,null,"Split Squats","10 each way",null,null,"Squats",12]
[{"$nulls":9},"Arm Circles","20 each way",null,null,"3-way Raises (front, side,  bent over)","15 seconds each way",null,null,null,"Leg Raises (abs)",20,null,null,"Leg Raises, alternate (abs)",20]
[{"$nulls":9},"Crunches (abs)",20,{"$nulls":7},"Arm Circles","20 each way",null,null,"3-way Raises (front, side,  bent over)","15 seconds each way"]
[{"$nulls":9},"1-2 min. rest between circuits!",null,null,null,"Crunches (abs)",20,null,null,null,"Crunches (abs)",20]
[{"$nulls":13},"1-2 min. rest between circuits!",{"$nulls":4},"1-2 min. rest between circuits!",null,null,null,"Crunches (abs)",20]
[{"$nulls":22},"1-2 min. rest between circuits!"]
[{"$nulls":9},"Push them hard!!!  This is meant to prepare their little bodies for the work to come.  If it is easy, then make it harder.  These exercises are by no means set in stone.  Feel free to add and/or substitute your own exercises.  You are limited only by your imagination."]
[{"$nulls":18},"Push them hard!!!  This is meant to prepare their little bodies for the work to come.  If it is easy, then make it harder.  These exercises are by no means set in stone.  Feel free to add and/or substitute your own exercises.  You are limited only by your imagination."]

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[]
[]
[null,"Warm-up Progression Chart (Kgs.)",{"$nulls":9},"Warm-up Progression Chart (Lbs.)"]
[null,"Warm-up Sets",null,null,"Work Sets",{"$nulls":6},"Warm-up Sets",null,null,"Work Sets"]
[null,35,37.5,42.5,47.5,52.5,57.5,{"$nulls":4},75,85,95,105,115,125]
[null,35,40,47.5,52.5,57.5,60,{"$nulls":4},75,90,105,115,125,135]
[null,37.5,42.5,50,57.5,60,65,{"$nulls":4},85,95,110,125,135,145]
[null,37.5,47.5,52.5,60,65,70,{"$nulls":4},85,105,115,135,145,155]
[null,42.5,49.99999999999999,57.5,62.5,70,75,{"$nulls":4},95,110,125,140,155,165]
[null,42.5,52.5,60,65,72.5,80,{"$nulls":4},95,115,130,145,160,175]
[null,42.5,57.5,62.5,70,77.5,85,{"$nulls":4},95,125,140,155,170,185]
[null,42.5,60,67.5,75,82.5,87.5,{"$nulls":4},95,135,150,165,180,195]
[null,60,65,72.5,80,87.5,92.5,{"$nulls":4},135,145,160,175,190,205]
[null,60,70,77.5,85,90,97.5,{"$nulls":4},135,155,170,185,200,215]
[null,60,70,82.5,87.5,95,102.5,{"$nulls":4},135,155,180,195,210,225]
[null,60,70,85,90,97.5,107.5,{"$nulls":4},135,155,185,195,215,235]
[null,60,70,85,92.5,102.5,112.5,{"$nulls":4},135,155,185,205,225,245]
[null,60,70,85,97.72727272727272,106.81818181818181,115,{"$nulls":4},135,155,185,215,235,255]
[null,60,70,85,102.5,112.5,120,{"$nulls":4},135,155,185,225,245,265]
[null,60,70,87.5,107.5,115,124.99999999999999,{"$nulls":4},135,155,195,235,255,275]
[null,60,85,102.5,112.5,120,130,{"$nulls":4},135,185,225,245,265,285]
[null,60,85,102.5,115,124.99999999999999,135,{"$nulls":4},135,185,225,255,275,295]
[null,60,85,102.5,120,130,137.5,{"$nulls":4},135,185,225,265,285,305]
[null,60,85,102.5,124.99999999999999,135,142.5,{"$nulls":4},135,185,225,275,295,315]
[null,60,85,112.5,130,137.5,147.5,{"$nulls":4},135,185,245,285,305,325]
[null,60,102.5,115,135,142.5,152.5,{"$nulls":4},135,225,255,295,315,335]
[null,60,102.5,115,137.5,147.5,157.5,{"$nulls":4},135,225,255,305,325,345]
[null,60,102.5,124.99999999999999,142.5,152.5,162.5,{"$nulls":4},135,225,275,315,335,355]
[null,60,102.5,124.99999999999999,147.5,157.5,165,{"$nulls":4},135,225,275,325,345,365]
[null,60,102.5,124.99999999999999,147.5,162.5,170,{"$nulls":4},135,225,275,325,355,375]
[null,60,102.5,124.99999999999999,152.5,165,175,{"$nulls":4},135,225,275,335,365,385]
[null,60,102.5,142.5,157.5,170,180,{"$nulls":4},135,225,315,345,375,395]
[null,60,102.5,142.5,162.5,175,185,{"$nulls":4},135,225,315,355,385,405]
[null,60,102.5,142.5,165,180,187.5,{"$nulls":4},135,225,315,365,395,415]
[null,60,102.5,142.5,170.45454545454544,185,192.5,{"$nulls":4},135,225,315,375,405,425]
[null,60,102.5,142.5,175,187.5,197.5,{"$nulls":4},135,225,315,385,415,435]
[null,60,102.5,142.5,175,187.5,202.5,{"$nulls":4},135,225,315,385,415,445]
[null,60,102.5,142.5,175,192.5,207.5,{"$nulls":4},135,225,315,385,425,455]
[null,60,102.5,142.5,185,197.5,212.5,{"$nulls":4},135,225,315,405,435,465]
[null,60,102.5,142.5,185,202.5,215,{"$nulls":4},135,225,315,405,445,475]
[null,60,102.5,142.5,165,192.5,207.5,220,null,null,null,135,225,315,365,425,455,485]
[null,60,102.5,142.5,165,197.5,212.5,224.99999999999997,null,null,null,135,225,315,365,435,465,495]
[null,60,102.5,142.5,185,202.5,215,230,null,null,null,135,225,315,405,445,475,505]
[null,60,102.5,142.5,185,207.5,220,235,null,null,null,135,225,315,405,455,485,515]
[null,60,102.5,142.5,185,212.5,224.99999999999997,237.5,null,null,null,135,225,315,405,465,495,525]
[null,60,102.5,142.5,185,212.5,230,242.5,null,null,null,135,225,315,405,465,505,535]
[null,60,102.5,142.5,185,215,235,247.7,null,null,null,135,225,315,405,475,515,545]
[null,60,102.5,142.5,185,220,237.5,252.5,null,null,null,135,225,315,405,485,525,555]
[null,60,102.5,142.5,185,220,237.5,257.5,null,null,null,135,225,315,405,485,525,565]
[null,60,102.5,142.5,185,224.99999999999997,242.5,262.5,null,null,null,135,225,315,405,495,535,575]
[null,60,102.5,142.5,185,224.99999999999997,247.5,265,null,null,null,135,225,315,405,495,545,585]
[null,60,102.5,142.5,185,224.99999999999997,252.5,270,null,null,null,135,225,315,405,495,555,595]
[null,60,102.5,142.5,185,224.99999999999997,257.5,275,null,null,null,135,225,315,405,495,565,605]
[null,60,102.5,142.5,192.5,230,262.5,280,null,null,null,135,225,315,425,505,575,615]
[null,60,102.5,142.5,197.5,235,265,285,null,null,null,135,225,315,435,515,585,625]
[null,60,102.5,142.5,207.5,237.5,270,287.5,null,null,null,135,225,315,455,525,595,635]
[null,60,102.5,142.5,212.5,242.5,275,292.5,null,null,null,135,225,315,465,535,605,645]
[null,60,102.5,142.5,215,247.5,280,297.5,null,null,null,135,225,315,475,545,615,655]
[null,60,102.5,142.5,220,252.5,285,302.5,null,null,null,135,225,315,485,555,625,665]

{"sheet":"Westside Methods","index":13,"n_rows":33,"n_cols":7,"rows_kept":33,"cut":false,"hidden":false,"merged":[[3,2,3,3],[11,2,11,3],[32,2,34,5]],"flags":["formulas_cached_only"]}
[]
[]
[]
[null,null,"Max Effort Parameters",null,null,"Dynamic Box Squat"]
[null,null,"Load (Intensity)","90 to 100%",null,"Week ","Percent"]
[null,null,"Number of Exercises",1,null,1,0.6]
[null,null,"Repetitions","1-3",null,2,0.63]
[null,null,"Rest Interval","2 to 5 minutes",null,3,0.66]
[null,null,"Frequency / Week","1 (Squat Day) / 1(Bench Day)",null,4,0.7]
[null,null,"Weeks per Exercise","1-3"]
[]
[null,null,"Modified Repetition Method Parameters",null,null,"Dynamic Bench Press"]
[null,null,"Load (Intensity)","60 – 80%",null,"Week ","Percent"]
[null,null,"Number of Exercises","All Supplemental and accessory",null,1,0.5]
[null,null,"Sets / Repetitions","5-8     /   6 - 15",null,2,0.5]
[null,null,"Rest Interval","1 to 3 minutes",null,3,0.5]
[null,null,"Frequency / Week","All workouts",null,4,0.5]
[null,null,"Weeks per Exercise","1-5"]
[]
[]
[null,null,"Monday",null,null,"Wednesday"]
[null,null,"Max effort lower body day (squat, dead lift)",null,null,"Max effort upper body (bench press)"]
[null,null,"1. Hamstrings",null,null,"           1. Triceps"]
[null,null,"2. Lower back",null,null,"           2. Delts"]
[null,null,"            3. Abs",null,null,"           3. Lats"]
[null,null,"            4. Possible upper back work",null,null,"Sunday"]
[null,null,"Friday",null,null,"Dynamic effort upper body (bench press)"]
[null,null,"Dynamic effort lower body (squat, dead lift)",null,null,"          1. Triceps"]
[null,null,"           1. Hamstrings",null,null,"          2. Delts"]
[null,null,"           2. Lower back",null,null,"          3. Lats"]
[null,null,"           3. Abs"]
[null,null,"           4. Possible upper back work"]
[null,null,"Most body parts are trained 2 times a week, but this isn't absolute as there are times when they may train a body part up to 6 times per week and other times, only once. "]

{"sheet":"Bands & Chains","index":14,"n_rows":67,"n_cols":14,"rows_kept":67,"cut":false,"hidden":false,"merged":[[66,3,66,8],[57,0,58,8],[57,9,58,18],[61,3,61,8],[61,9,64,9],[62,3,62,8],[63,3,63,8],[64,3,64,8],[56,6,56,7],[56,9,56,18],[53,6,53,7],[53,8,56,8],[53,9,53,18],[53,0,53,1],[53,2,56,2],[53,3,53,4],[53,5,56,5],[56,0,56,1],[56,3,56,4],[54,0,54,1],[54,3,54,4],[54,6,54,7],[54,9,54,18],[55,0,55,1],[55,3,55,4],[55,6,55,7],[55,9,55,18],[44,6,44,11],[45,6,50,11],[51,0,52,8],[51,9,52,18],[37,13,44,18],[24,0,24,4],[24,6,24,11],[24,13,31,18],[25,0,28,4],[18,4,20,15],[21,0,21,4],[21,5,43,5],[21,6,21,11],[21,12,42,12],[21,13,21,18],[38,0,44,4],[41,6,41,11],[42,6,42,11],[43,6,43,11],[25,6,40,11],[29,0,34,4],[32,13,32,18],[33,13,33,18],[34,13,34,18],[35,0,35,4],[35,13,35,18],[36,0,37,4],[36,13,36,18],[12,10,12,15],[13,4,13,8],[13,10,13,15],[14,4,17,15],[22,0,22,4],[22,6,22,11],[22,13,22,18],[23,0,23,4],[23,6,23,11],[23,13,23,18],[8,4,8,8],[8,9,13,9],[8,10,8,15],[9,4,9,8],[9,10,9,15],[10,4,10,8],[10,10,10,15],[11,4,11,8],[11,10,11,15],[12,4,12,8],[3,4,3,7],[3,8,3,11],[3,12,3,15],[4,4,4,7],[4,8,4,11],[4,12,4,15],[5,4,5,7],[5,8,5,11],[5,12,5,15],[6,4,7,15],[0,4,1,15],[2,4,2,7],[2,8,2,11],[2,12,2,15]],"flags":["formulas_cached_only"]}
[{"$nulls":4},"Squatting & Benching with Chains"]
[]
[{"$nulls":4},"Beginner:",null,null,null,"Intermediate:",null,null,null,"Advanced:"]
[{"$nulls":4},"Week 1: 63% for 10 sets of 2 reps",null,null,null,"Week 1: 60% for 8 sets of 2 reps",null,null,null,"Week 1: 55% for 8 sets of 2 reps"]
[{"$nulls":4},"Week 2: 65% for 10 sets of 2 reps",null,null,null,"Week 2: 63% for 8 sets of 2 reps",null,null,null,"Week 2: 58% for 8 sets of 2 reps"]
[{"$nulls":4},"Week 3: 68% for 10 sets of 2 reps",null,null,null,"Week 3: 65% for 8 sets of 2 reps",null,null,null,"Week 3: 60% for 8 sets of 2 reps"]
[{"$nulls":4},"Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets."]
[]
[{"$nulls":4},"Recommended Chains for Squatting",{"$nulls":5},"Recommended Chains for Benching"]
[{"$nulls":4},"Squat Max 200-400 Pounds = 60 pound chain",{"$nulls":5},"200-300 bench: 20 pounds of chain weight at top"]
[{"$nulls":4},"Squat Max 400-500 Pounds = 80 pound chain",{"$nulls":5},"301-400 bench: 40 pounds of chain weight at top"]
[{"$nulls":4},"Squat Max 500-600 Pounds = 100 pound chain",{"$nulls":5},"401-500 bench: 60 pounds of chain weight at top"]
[{"$nulls":4},"Squat Max 700-800 Pounds = 120 pound chain",{"$nulls":5},"501-600 bench: 80 pounds of chain weight at top"]
[{"$nulls":4},"Squat Max 800-900 Pounds = 160 pound chain",{"$nulls":5},"601-700 bench: 100 pounds of chain weight at top"]
[{"$nulls":4},"The chains are added on to the weight of the barbell. Make sure to warm up with the chains on the bar first, then add the weights. When the barbell is in the rack, four to five links of chain should be resting on the floor. At no point in time should all of the chain be off the floor during the squat. "]
[]
[]
[]
[{"$nulls":4},"Squat & Bench Cycles with Bands"]
[]
[]
["Regular Training Phase (or Strength Speed):",{"$nulls":5},"Speed Strength Phase A:",{"$nulls":6},"Speed Strength Phase B:"]
["Week 1: 47% (RG Band) 8 sets of 2",{"$nulls":5},"Week 1: 15% (SS Band) 5 sets of 2",{"$nulls":6},"Week 1: 20% (SS Band) 5 sets of 2"]
["Week 2: 51% (RG Band) 8 sets of 2",{"$nulls":5},"Week 2: 20% (SS Band) 5 sets of 2",{"$nulls":6},"Week 2: 25% (SS Band) 3-5 sets of 2, after sets work up to 1RM"]
["Week 3: 53% (RG band) 8 sets of 2",{"$nulls":5},"Week 3: 25% (SS Band) 5 sets of 2",{"$nulls":6},"This is the same phase as \"A\" except we’ve taken out the first week. The other notable difference is in week two. After completing three to five sets you’ll want to start increasing the weight until you get to a one rep max. By the time you get to the last set (your max), you’ll feel like your head is going to pop off. This is how you’ll know you’re doing it right!"]
["Four to six reps over the three weeks must be above training percent. This is done in addition to the regular sets.",{"$nulls":5},"Three to five reps over the three weeks must be above training percent.   This is a great phase for those who’ve never been through a speed strength phase before.  It lasts three weeks, with the first one being an introduction week to get used to the higher band tension.  You’ll also notice the number of sets has been reduced because of the high physical demand on the body.   After one or two times through this phase, you’ll never need to use it again because of the body’s adaptation process.                                                                                                Once the body has learned to adapt to the band tension with the three-week phase, it’s best to stick with phase B or C.  Remember, a speed strength phase will cause the barbell to move very slowly, so you must always follow a slow phase with a fast phase.   As a final note, make sure the bands are very tight in the bottom position."]
[]
[]
[]
["This phase should be the core of your training and can be \"waved\" one after another. For better results, it would be best to mix in one of the Speed Strength phases after every couple of regular phases."]
[]
[]
[{"$nulls":13},"Circa-Maximal Phase:"]
[{"$nulls":13},"Week 1: 47% (CM Band) 5 sets of 2"]
[{"$nulls":13},"Week 2: 51% (CM Band) 5 sets of 2"]
["Speed Strength Phase C:",{"$nulls":12},"Week 3: 53% (CM Band) 5 sets of 2"]
["Week 1: 25% (SS Band, plus more as needed) 2-3 sets of 2 then work up to a 1RM",{"$nulls":12},"Week 4: 47% (CM Band) 5 sets of 2"]
[{"$nulls":13},"This phase is designed for pre-contest or pre-max training. This phase, along with the following de-loading phase, has been responsible for more personal records being crushed by a huge margin than any other training phase I’ve seen, including at least ten 900-pound squats.  See Macro on \"Band data\" worksheet"]
["This phase is designed for those who have a lot of experience with bands. Basically, you want to pile on as much band as you can handle and start working up to 25% for a few sets of two, then head up to a one rep max. This phase is not for the weak at heart!"]
[]
[]
[{"$nulls":6},"De-load Phase:"]
[{"$nulls":6},"Week 1: 53% (RG Band) 5 sets of 2"]
[{"$nulls":6},"Week 2: 47% (RG Band) 5 sets of 2"]
[{"$nulls":6},"Week 3: Meet or Test Date"]
[{"$nulls":6},"This de-loading phase is designed to bring the speed back into the training before the max attempt or competition. This phase is a must after the circa-maximal phase. Some have done very well with a two week de-load while others only like to do one week. If your choice is a one week de-load, then drop the first week of the phase."]
[]
[]
[]
[]
[]
["Recommended Bands for Squat Training Phases:",{"$nulls":8},"Recommended Bands for Bench Training Phases:"]
[]
["300-500",null,null,"501-750",null,null,"751-1000",null,null,"200-300 bench: 40 pounds of band tension at the top and 20 at the bottom"]
["RG Band: Pink",null,null,"RG Band: Green",null,null,"RG Band: Blue",null,null,"301-400 bench: 60 pounds of band tension at the top and 30 at the bottom"]
["SS Band: Blue",null,null,"SS Band: Blue Green",null,null,"SS Band: Blue Green",null,null,"401-500 bench: 90 pounds of band tension at the top and 45 at the bottom"]
["CM Band: Green",null,null,"CM Band: Blue Pink",null,null,"CM Band: Blue Green",null,null,"501-600 bench: 90 pounds of band tension at the top and 45 at the bottom"]
[{"$nulls":9},"Keep in mind, for the bands to work properly, you must have tension at the bottom! "]
[]
[]
[]
[null,null,null,"Regular Training Phase (or Strength Speed):",{"$nulls":5},"Macro Phases"]
[null,null,null,"Speed Strength Phase A:"]
[null,null,null,"Circa-Maximal Phase:"]
[null,null,null,"De-load Phase:"]
[]
[null,null,null,"Test or Competition Date"]

{"sheet":"Band data","index":15,"n_rows":15,"n_cols":5,"rows_kept":15,"cut":false,"hidden":false,"merged":[],"flags":["formulas_cached_only"]}
[null,"Input Squat:",600]
[]
["Weeks","Bar Weight","Bands","Sets","Reps"]
[1,282,"Green",8,2]
[2,306,"Green",8,2]
[3,318,"Green",8,2]
[4,90,"Blue + Green",5,2]
[5,120,"Blue + Green",5,2]
[6,150,"Blue + Green",5,2]
[7,282,"Blue + Pink",5,2]
[8,306,"Blue + Pink",5,2]
[9,318,"Blue + Pink",5,2]
[10,282,"Blue + Pink",5,2]
[11,318,"Green",5,2]
[12,282,"Green",5,2]

{"sheet":"Diet & Body Fat Calculator","index":16,"n_rows":55,"n_cols":33,"rows_kept":55,"cut":false,"hidden":false,"merged":[[12,1,12,2],[14,1,14,2],[16,1,16,2],[18,1,18,2],[20,11,20,15],[21,11,21,15],[48,1,48,3],[20,2,20,6],[28,2,28,6],[32,1,32,3],[40,1,40,3],[5,2,6,2],[5,3,6,3],[5,4,6,4],[10,1,10,3],[2,11,2,15],[3,11,3,15],[15,11,15,15],[16,11,16,15],[7,11,7,15],[8,11,8,15],[7,18,9,18],[7,19,9,19],[1,18,3,18],[1,19,3,19],[4,18,6,18],[4,19,6,19]],"flags":["formulas_cached_only"]}
[{"$nulls":11},"Males:",{"$nulls":6},"Last Name","First Name","Testing Date","Age","Body Weight (kg)","Tricep Fold","Chest Fold","Supra-illiac Fold","Ab Fold","Thigh Fold","Sum of Folds","Body Density"," Percent Body Fat","Fat Weight","Lean Weight"]
[null,"Name: ",{"$nulls":16},"Female","Athlete"]
[null,null,"Body Fat","BW(lbs)","BW (kg)",{"$nulls":6},"7 Spot Method Using Landmark Skinfold Measurement Sites:",{"$nulls":8},"2002-11-02",19,63.35,12,null,11,9,21,53,1.0609827,16.548606306210267,10.483542094984205,52.86645790501579]
[null,null,0.15,108,49.090909090909086,{"$nulls":6},"chest, axilla, triceps, subscapula, abdominal, suprailium, & thigh",{"$nulls":8},"2003-01-03",19,63.6,12.5,null,8.5,8.5,21,50.5,1.0624360750000001,15.910384302415537,10.119004416336281,53.48099558366372]
[{"$nulls":11},"Sum","SumSqrd","Age","Body Density","% Body Fat",null,null,"Male","Athlete","2002-06-14",19,72.25,null,6.5,null,11,9.5,27,1.0833349,6.922416142967425,5.001445663293964,67.24855433670604]
[null,null,"Fat Mass","Lean Body Mass","Lean Body Mass",{"$nulls":6},92,8464,23,1.07000614,0.12614167802812748,{"$nulls":4},"2002-11-02",19,73.2,null,7.5,null,11,9,27.5,1.08296515,7.078420298197052,5.181403658280242,68.01859634171977]
[{"$nulls":20},"2003-01-03",23,68.5,null,20,null,20,15,55,1.0628313,15.737130624587348,10.779934477842334,57.72006552215767]
[null,null,"lbs.","lbs","kg",{"$nulls":6},"3 Spot Method Using Landmark Skinfold Measurement Sites:"]
[null,null,16.2,91.8,41.72727272727272,{"$nulls":6},"chest, abdominal, & thigh"]
[{"$nulls":11},"Sum","SumSqrd","Age","Body Density","% Body Fat"]
[null,"Total Calories Needed to Maintain Current Weight:",{"$nulls":9},55,3025,23,1.0628313,0.15737130624587348]
[]
[null,"Body Weight in Kg x 36 kcal/kg = ",null,1502.181818181818,"kcal",{"$nulls":9},"*(Pollock, Wilmore, and Fox, 1990)"]
[{"$nulls":11},"Females:"]
[null,"Total Individual Calorie Adjustment:"]
[{"$nulls":11},"7 Spot Method Using Landmark Skinfold Measurement Sites:"]
[null,"Adjst: +/- additional kcal per day = ",null,500,"kcal",{"$nulls":6},"chest, axilla, triceps, subscapula, abdominal, suprailium, & thigh"]
[{"$nulls":11},"Sum","SumSqrd","Age","Body Density","% Body Fat"]
[null,"New Total Daily Caloric Intake =",null,2002.181818181818,"kcal",{"$nulls":6},92,8464,23,1.05557608,0.18938250286990232]
[]
[null,null,"Calorie Breakdown Using the 3 : 2 : 1 Rule:",{"$nulls":8},"3 Spot Method Using Landmark Skinfold Measurement Sites:"]
[{"$nulls":11},"triceps, suprailium & thigh"]
[null,null,"CHO (3)",1001.090909090909,"kcal =",250.27272727272725,"grams",{"$nulls":4},"Sum","SumSqrd","Age","Body Density","% Body Fat"]
[null,null,"PRO (2)",660.72,"kcal =",165.18,"grams",{"$nulls":4},55,3025,23,1.0486385,0.22040650805782924]
[null,null,"FAT (1)",340.3709090909091,"kcal =",37.8189898989899,"grams"]
[{"$nulls":14},"*(Pollock, Wilmore, and Fox, 1990)"]
[null,null,"Total",2002.181818181818,"kcal"]
[]
[null,null,"Meal Frequency = 6 - 7 meals per day:"]
[]
[null," ",null,333.6969696969697,"kcal/6 meal/day"]
[]
[null,"Meal 1 has 30% of the Meal 6 Calories:"]
[]
[null,"Meal 1 =",433.8060606060606,"kcal","CHO (3)",216.9030303030303,"kcal =",54.22575757575758,"grams"," "]
[{"$nulls":4},"PRO (2)",143.156,"kcal =",35.789,"grams"," "]
[{"$nulls":4},"FAT (1)",73.74703030303031,"kcal =",8.194114478114479,"grams"," "]
[]
[{"$nulls":4},"Total",433.80606060606067,"kcal"]
[]
[null,"Meals 2 thru 5 have normal Calorie amounts:"]
[]
[null,"Meals 2, 3, 4, & 5 =",333.6969696969697,"kcal","CHO (3)",166.84848484848484,"kcal =",41.71212121212121,"grams"," "]
[{"$nulls":4},"PRO (2)",110.12,"kcal =",27.53,"grams"," "]
[{"$nulls":4},"FAT (1)",56.728484848484854,"kcal =",6.303164983164984,"grams"," "]
[]
[{"$nulls":4},"Total",333.69696969696975,"kcal"]
[]
[null,"Meal 6 had 30% of its Calories added to Meal 1:"]
[null,null,null," "," "," "," "," "," "," "]
[null,"Meal 6 =",233.58787878787876,"kcal","CHO (3)",116.79393939393938,"kcal =",29.198484848484846,"grams"," "]
[{"$nulls":4},"PRO (2)",77.08399999999999,"kcal =",19.270999999999997,"grams"," "]
[{"$nulls":4},"FAT (1)",39.70993939393939,"kcal =",4.412215488215488,"grams"]
[]
[{"$nulls":4},"Total",233.58787878787876,"kcal"]