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Maxes
Weight Reps Projected Max PR
Squat 145 2 149.14286 157 -7.857143
Bench 95 3 100.58824 97 3.5882353Deadlift 155 8 192.41379 186 6.4137931
OHP 60 4 65.454545 62 3.4545455
Week 1Lower Day
Reps 3x15Squat 35 90Reps 2x3
Deadlift 58 136
Week 2Lower Day
Reps 2x5Squat 38 96Reps 3x3
Deadlift 58 136
Week 3Lower Day
Reps 3x8Squat 38 96Reps 2 1
Deadlift 58 136 62 144
Week 4Lower Day
Reps 2x5Squat 38 96Reps 2 1 1
Deadlift 58 136 62 144 66 152
Week 5Lower Day
Reps 2x10Squat 41 102Reps 2 1 1
Deadlift 58 136 62 144 66 152
Week 6Lower Day
Reps 2x5
Prev cycle Projected Max
Squat 38 96Reps 3x3
Deadlift 58 136
Week 7Lower Day
Reps 2x3 1Squat 55.25 130.5 58.875 137.75Reps 2x3
Deadlift 54 128
Week 8Lower Day
Reps 2x5Squat 48 116Reps 2 1 1 1+
Deadlift 58 136 62 144 66 152 67.5 155
Week 9Lower Day
Reps 1 1 1+ 2x3Squat 55.25 130.5 58.875 137.75 62.5 145 48 116Reps 2x3
Deadlift 54 128
3rd Max Test Max
120 120 145
88.58823529 85 95Deadlift 160 155 155
OHP 63.45454545 60 60
Upper Day3x5
Bench 25.435294 70.8705882x5
OHP 12.209091 44.418182
Upper Day5 5 4 2x2
Bench 16.576471 53.152941 21.00588235 62.011765 23.220588 66.441176 25.435294 70.8705883x5
OHP 13.795455 47.590909
Upper Day4x5
Bench 25.435294 70.8705883x5
OHP 15.381818 50.763636
Upper Day5 5 5 to 8
Bench 21.005882 62.011765 23.22058824 66.441176 25.435294 70.8705883x5
OHP 16.968182 53.936364
Upper Day5x5
Bench 25.435294 70.8705883x5
OHP 17.602727 55.205455
Upper Day8 6 5 4
2nd used max
Front squats
Pause bench
Bench 16.576471 53.152941 21.00588235 62.011765 23.220588 66.441176 25.435294 70.8705881x5
OHP 18.554545 57.109091
Upper Day6x5
Bench 25.435294 70.8705881x4
OHP 19.347727 58.695455
Upper Day2x5 2x2 2x6
Bench 25.435294 70.870588 29.86470588 79.729412 23.220588 66.4411761x3
OHP 20.140909 60.281818
Upper Day2 1 1 1
Bench 28 76 30.375 80.75 32.75 85.5 35.125 90.251+
OHP 20 60
2x2 6 827.65 75.3 23.220588 66.441176 21.005882 62.011765
3 4 5 6 12
27.65 75.3 23.220588 66.441176 21.005882 62.011765 21.005882 62.011765 16.576471
1+37.5 95
53.152941
WEEK 1Monday Wednesday Friday
Front Squat-55/60/65/70/75%x5
Bench-Up to 10rm Overhead-55/65/75%x5 Bench-5x10 at 60%
WEEK 2Front -Squat60/65/70/75/80%x3
Bench-Up to 8rm Overhead-60/70/80%x3 Bench-5x8 at 67.5%
WEEK 3
Bench-Up to 5rm Overhead-65x5, 75x3, 85%x1+ Bench-5x6 at 75%
WEEK 4 (DELOAD)Back Squat-5x3 at 60% Front Squat-3x3 at 60%
Bench-3x5 at 60% Overhead-3x3 at 60% Bench-3x5 at 65%
WEEK 5Front Squat-60/67.5/75/82.5%x4
Bench-Up to 8rm Overhead-60/70/80%x4 Bench-4x8 at 65%
WEEK 6
Bench-Up to 5rm Overhead-65/75/85%x2 Bench-4x6 at 72.5%
WEEK 7
Back Squat-10x5 at 60% w/ 45-60 sec
Back Squat-Work up to 10rm
Speed Deadlift-15x1 at 60%, very short rest
Back Squat-10x4 at 67.5% w/ 75-90 sec
Back Squat-Work up to 8rm
Deadlift from 1” Deficit-55/65/75%x5
Back Squat-10x3 at 75% w 105-120 sec
Front Squat-65x5,70x4,75x3, 80x2,85%x1+
Back Squat-Work up to 5rm
Deadlift from 2” Blocks-Up to Heavy 3
Back Squat-Walkout and hold 95% of goal max for 10 sec
Back Squat-8x5 at 65% w/ 60-75 sec
Back Squat-Work up to 8rm
Speed Deadlift-12x1 at 65%, very short rest
Back Squat-8x4 at 72.5% w/ 90-105 sec
Front Squat-65/72.5%x3, 80/87.5%x2
Back Squat-Work up to 5rm
Deadlift from 1” Deficit-60/70/80%x3
Bench-Up to 3rm Overhead-70x4, 80x2, 90%x1+ Bench-4x5 at 80%
WEEK 8 (DELOAD)
Bench-3x5 at 65% Overhead-3x3 at 65% Bench-3x5 at 65%Deadlift-3x3 at 65%
WEEK 9Front Squat-65/75/85%x3
Bench-Up to 5rm Overhead-65/75/85%x3 Bench-3x5 at 70%
WEEK 10Front Squat-70/80/90%x2
Bench-Up to 3rm Overhead-70/80/90%x2 Bench-3x4 at 77.5%
WEEK 11Front Squat-75x3, 85x2, 95x1+
Bench-Up to 2rm Overhead-75x3, 85x2, 95%x1+ Bench-3x3 at 85%
WEEK 12 (DELOAD)Back Squat-5x3 at 70% Front Squat-3x3 at 70%
Bench-3x3 at 85% Overhead-3x3 at 70% Bench-3x5 at 70%Deadlift-3x3 at 70%
WEEK 13 (TEST WEEK)Deadlift-Up to 1rm
Bench-Up to 1rm Military-Up to 1rm
Back Squat-8x3 at 80% w/ 120-135 sec
Front Squat-70x4, 77.5x3, 85x2,92.5%x1+
Back Squat-Work up to 3rm
Deadlift from 2” Blocks-Up to Heavy 2
Back Squat-5x3 at 65% Front Squat-3x3 at 65% Back Squat-Walkout and hold
Front Squat-3x3 at 65% Back Squat-Walkout and hold
Back Squat-Walkout and hold 100% of goal max for 10 sec
Back Squat-5x5 at 70% w/ 75-90 sec
Back Squat-Work up to 5rm
Speed Deadlift-9x1 at 70%, very short rest
Back Squat-5x4 at 77.5% w/ 105-120 sec
Back Squat-Work up to 3rm
Deadlift from 1” Deficit-65x5, 75x3, 85%x1
Back Squat-5x3 at 85% w/ 135-150 sec
Back Squat-Work up to 2rm
Deadlift from 2” Blocks-Up to Heavy 1
Back Squat-Walkout and hold 105% of goal max for 10 sec
Front Squat-Work up to 1rm Back Squat-Work up to 1rm
