Professional Documents
Culture Documents
Squat
Bench
Deadlift
OHP
Week
1
2
3
4
5
6
7
8
9
10
11
peak
Jump Poundage
30
30
40
20
15
10
15
5
385
255
455
165
Day 1 - Squat
SetsxReps Weight
2x10
250
2x10
265
2x8
280
2x8
295
2x5
310
2x5
325
2x5
340
2x3
355
2x3
370
2x2
385
2x2
400
2x1
415
Day 2 - Bench
Week SetsxReps Weight
1
2x10
175
2
2x10
185
3
2x8
195
4
2x8
205
5
2x5
215
6
2x5
225
7
2x5
235
8
2x3
245
9
2x3
255
10
2x2
265
11
2x2
275
peak
2x1
285
Day 3 - Deadlift
Week SetsxReps Weight
1
1x8
330
2
2x5
345
3
2x5
360
4
2x5
375
5
2x5
390
6
2x5
405
7
2x3
420
8
2x3
435
9
2x3
450
10
2x2
465
New Maxes
Squat
Bench
Deadlift
OHP
415
285
495
185
Accessory Work
Exercise
SetsxReps
Front Squat
2x8
Stiff Deadlift
2x8
Leg Press (Pause)
Hack Squat
3x10
3x10
Pick 1
Leg Curl
Glute Ham Raise
3x10
3x10
Pick 1
Paused CGBP
SetsxReps
Weight
2x10
140
2x10
150
2x8
160
2x8
170
2x5
180
2x5
190
2x5
200
2x3
210
2x3
220
2x2
230
2x2
240
2x1
250
Accessory Work
Exercise
SetsxReps
Barbell Row
3x10
Chins
2x8
SLDL
1x8-10
Paused DB Row
3x8
Lat Pulldown
3x8
Hyperextensions
3x8-10
11
peak
2x2
2x1
480
495
Accessory Work
Exercise
SetsxReps
Speed Bench
2x10
Incline DB Press
3x8
Shoulder Raises
3x10
4 Bicep Exercises
3x12
Chest/Tricep Work
Exercise
SetsxReps
Incline DB Bench
3x10
Fly Variation
2x10
Rope Pulldown
3x8-12
Skullcrushers
3x8-12
Dips
3x8-12