Tanggal 15-September-2021

Rendy Khonelius
Program WENDLER 5/3/1 PERSONAL RECORD
Microcycle Week 1 3 Set x 5 Rep POWERLIFTING Beban Repetisi One Rep Max
Week 2 3 Set x 3 Rep Squat 70 Kg 12 Rep 90 Kg
Week 3 3 Set x 5 , 3 , 1 Rep Deadlift 110 Kg 4 Rep 110 Kg
Week 4 3 Set x 5 Rep Bench Press
Week 5 3 Set x 3 Rep
Week 6 3 Set x 5 , 3 , 1 Rep
Week 7 3 Set x 5 Rep
Week 8 3 Set x 3 Rep
Week 9 3 Set x 5 , 3 , 1 Rep
Dst
(September 2021)
Squat Deadlift Bench Press
Week 1 Week 1 Week 1
Set 1 65 % : 58.5 Kg x 5 Rep Set 1 65 % : 71.5 Kg x 5 Rep Set 1 65 % : 41 Kg x 5 Rep
Set 2 75 % : 70 Kg x 5 Rep Set 2 75 % : 83 Kg x 5 Rep Set 2 75 % : 47 Kg x 5 Rep
Set 3 85 % : 80 Kg x 5 + Rep Set 3 85 % : 94 Kg x 5 + Rep Set 3 85 % : 54 Kg x 5 + Rep
Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65%

Week 2 Week 2 Week 2

Set 1 65 % : 60 Kg x 3 Rep Set 1 65 % : 75 Kg x 3 Rep Set 1 65 % : 45 Kg x 3 Rep
Set 2 80 % : 75 Kg x 3 Rep Set 2 80 % : 88 Kg x 3 Rep Set 2 80 % : 50 Kg x 3 Rep
Set 3 90 % : 82 Kg x 3 + Rep Set 3 90 % : 99 Kg x 3 + Rep Set 3 90 % : 57 Kg x 3 + Rep
Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65%

Week 3 Week 3 Week 3

Set 1 75 % : 68 Kg x 5 Rep Set 1 75 % : 83 Kg x 5 Rep Set 1 75 % : 47 Kg x 5 Rep
Set 2 85 % : 77 Kg x 3 Rep Set 2 85 % : 94 Kg x 3 Rep Set 2 85 % : 54 Kg x 3 Rep
Set 3 95 % : 86 Kg x 1 + Rep (2 atau 3 Rep) Set 3 95 % : 105 Kg x 1 + Rep (2 atau 3 Rep) Set 3 95 % : 60 Kg x 1 + Rep (2 atau 3 Rep)
Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65%

(Oktober 2021)
Squat Deadlift Bench Press
Week 4 Week 4 Week 4
Set 1 65 % : 60 Kg x 5 Rep Set 1 65 % : 75 Kg x 5 Rep Set 1 65 % : 45 Kg x 3 Rep
Set 2 75 % : 72.5 Kg x 5 Rep Set 2 75 % : 85.5 Kg x 5 Rep Set 2 75 % : 49.5 Kg x 5 Rep
Set 3 85 % : 82.5 Kg x 5 + Rep Set 3 85 % : 96.5 Kg x 5 + Rep Set 3 85 % : 56.5 Kg x 5 + Rep
Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65% Back Off Set 2 - 3 Set x 8 Rep Beban 65%
Strong Lift Program
Workout Rendy Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Squat
Bench Press Power Lifting
Barbel Row
Senin Leg Extension
Lying Leg Curl
Bodybuilding
Leg Press
Standing Calf Raises

Lat PullDown
Barbel Row
Machine Row
Selasa T Bar Row Bodybuilding
Wide Grip Cable Row
Dumbell Row
Dumbell Deadlift

Squat
Overhead Press Power Lifting
Deadlift
Lateral Raises Max 18 Kg x12 Rep
Rabu Machine Shoulder Press
Seat Barbel Front Press
Bodybuilding
Seat Barbel Back Press
Barbel Shrug
Stand Front Delt Cable

Rope Tricep Extension

Rope Hammer Curl
Overhead Cable Extension
Spider Curl
Reverse Triceps Extension
Kamis Bodybuilding
Dumbell Curl
Close Grip Bench Press
Preacher Curl
Reverse Standing Curl
Wrist Curl

Squat
Bench Press Power Lifting
Barbel Row
Jumat Leg Extension
Lying Leg Curl
Bodybuilding
Leg Press
Standing Calf Raises

Flat Bench Press

Chest Press Machine
Incline Dumbell Press
Sabtu Decline Dumbell Press Bodybuilding
Cable Pec Flys
Chest Dips
Pec Deck Chest

Workout A : Squat , Bench Press , Barbel Row Rep 3x10

Workout B : Squat , Overhead Press , Deadlift
Week 10 Week 11
Dst + 2.5 Kg tiap minggunya

Squat Deadlift Bench Press

One-RM 90 Kg One-RM 110 Kg One-RM
95% 86 Kg 95% 105 Kg 95%
90% 81 Kg 90% 99 Kg 90%
85% 77 Kg 85% 94 Kg 85%
80% 72 Kg 80% 88 Kg 80%
75% 68 Kg 75% 83 Kg 75%
70% 63 Kg 70% 77 Kg 70%
65% 59 Kg 65% 72 Kg 65%
60% 54 Kg 60% 66 Kg 60%
55% 50 Kg 55% 61 Kg 55%
50% 45 Kg 50% 55 Kg 50%
Bench Press
63 Kg
60 Kg
57 Kg
54 Kg
50 Kg
47 Kg
44 Kg
41 Kg
38 Kg
35 Kg
32 Kg