Scribd
Upload
772 views2 pages

Big Z Loglift Training Program For World Record (10 Weeks) : Monday

This 10-week training program outlines a schedule for Big Z to improve his loglift skills and break a world record. The program focuses on heavy compound lifts like squats, deadlifts, presses and rows along with isolation work for legs, back and arms. For loglifts, the schedule has Big Z gradually increasing the weight lifted over 5 sets from weeks 1 to 5, then maintaining weight while focusing on speed and technique for the final 5 weeks before attempting a new record of 220kg.

Uploaded by

Наталья Прима
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
772 views2 pages

Big Z Loglift Training Program For World Record (10 Weeks) : Monday

This 10-week training program outlines a schedule for Big Z to improve his loglift skills and break a world record. The program focuses on heavy compound lifts like squats, deadlifts, presses and rows along with isolation work for legs, back and arms. For loglifts, the schedule has Big Z gradually increasing the weight lifted over 5 sets from weeks 1 to 5, then maintaining weight while focusing on speed and technique for the final 5 weeks before attempting a new record of 220kg.

Uploaded by

Наталья Прима
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

BIG Z LOGLIFT TRAINING PROGRAM FOR WORLD RECORD (10 WEEKS)

Monday
1. Back squat 1x10 1x8 4x5 (every week add 5-10 kg more in last set )

2. Front squat 1x8 3x5 (every week add 5kg more in last set)

3. Leg press 1X12 4x8-10 (every week add 10-20 kg more)

4. Leg extension 4x8-10 (every week add 5kg more)

5. Calf raises 4x12 ( every week add 10kg )

6. Crunches 4x Max

7. Plank 2x max time

8. Side plank 2x max tim

Tuesday
1. Loglift 1x8 1x6 5x5 (first 5 weeks add 5kg more, last 5 weeks training with same weight,

but try lift faster and working on technique )

2. Smith machine press 1x10 4x5( every week add 5 kg )

3. Close grip bench press 1x8 5x5 (every week add 5kg )

4. Cable pull down (wide) 4x 8-10 (every week add some weight)

5. Seated row 4x10 (every week add some weight)

6. Ticeps extension with cable 4x8-12 (every week add some weight)

Thursday
1. Deadlift 1x8 1x6 4x5 (every week add 10 kg )

2. Hip thrusts 1x12 1x10 1x8 1x6 (every week increase weight in each set)

3. Leg curl 4x8-10 (every week add some weight)

4. Hyperextension 4x12

5. Lat puldown 5x8-10

6. Barbell row 4x8

Saturday
1. Loglift (see the table bellow)

2. Close grip bench press 1x8 1x6 1x4 3x3 (each week add 5 kg in 3x3 sets)

3. Face pull with rope 4x 10

4. Side lateral raises with dumbells 4x8-10

5. Ticeps extension with cable 4x8-10


MAIN LOGLIFT DAY:

WEEK 1 2 3 4 5 6 7 8 9 10

LOGLIFT 1X8 1X8 1X8 1X8 1 X 8 1 X 8 1 X 8 1 X 3 1 X 8 1 X 8

1X6 1X6 1X6 1 X 6 1 X 6 1 X 6 1 X 6 1 X 6


1X6 1 X 6
5X5 5X5 4X4 4X4 3 X 3 3 X 3 2 X 2 1 X 4 1 X 3 1 X 4
(150G) (155G) (160G) (120G) ( 2 0 0 G ) 2 X 2 1 X 2 2 X 2
( 1 8 0 G ) ( 1 9 0 G )
( 2 1 0 G ) 1 X 1 ( 1 9 0 G )

1 X 1

1 X 1

( 2 2 0 G )

You might also like