One Rep Max Calculator Used For First Wave

Estimated 1RM Weight Used Reps

Bench 205 175 5
Squat 360 300 6
OH Press 130 110 5
Deadlift 470 405 5

Training Maxes (90% of 1RM)

Overhead Deadlift Bench Press Squat
115 425 185 325
 10s Wave 10s Wave 10s wave 10s wave
Bench Deadlift OHP Squat
Accumulation (week 1) 5x10@110 5x10@255 5x10@70 5x10@195
Intensification (week 2) 1x5@100 1x5@235 1x5@65 1x5@180
1x5@115 1x5@265 1x5@70 1x5@205
3x10@125 3x10@285 3x10@80 3x10@220
Realization (week 3) 1x5@95 1x5@215 1x5@60 1x5@165
1x3@110 1x3@255 1x3@70 1x3@195
1x1@130 1x1@300 1x1@80 1x1@225
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@140 0 1xAMAP@320 0 1xAMAP@85 0 1xAMAP@245 0
Deload (week 4) 1x5@75 1x5@170 1x5@45 1x5@130
1x5@95 1x5@215 1x5@60 1x5@165
1x5@110 1x5@255 1x5@70 1x5@195
 8s wave 8s wave 8s wave 8s wave
Bench Deadlift OHP Squat
Accumulation (week 5) 5x8@90 5x8@210 5x8@55 5x8@160
Intensification (week 6) 1x3@85 1x3@190 1x3@50 1x3@145
1x3@95 1x3@215 1x3@55 1x3@165
3x8@100 3x8@230 3x8@60 3x8@180
Realization (week 7) 1x5@70 1x5@160 1x5@45 1x5@125
1x3@85 1x3@190 1x3@50 1x3@145
1x2@100 1x2@225 1x2@60 1x2@170
1x1@140 1x1@320 1x1@85 1x1@185
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@110 0 1xAMAP@255 0 1xAMAP@70 0 1xAMAP@195 0
Deload (week 8) 1x5@55 1x5@130 1x5@35 1x5@100
1x5@70 1x5@160 1x5@45 1x5@125
1x5@85 1x5@190 1x5@50 1x5@145
 5s wave 5s wave 5s wave 5s wave
Bench Deadlift OHP Squat
Accumulation (week 9) 6x5@75 6x5@170 6x5@45 6x5@170
Intensification (week 10) 1x2@70 1x2@145 1x2@40 1x2@145
1x2@75 1x2@175 1x2@45 1x2@180
4x5@80 4x5@185 4x5@50 4x5@190
Realization (week 11) 1x5@55 1x5@120 1x5@35 1x5@125
1x3@65 1x3@145 1x3@40 1x3@145
1x2@75 1x2@170 1x2@45 1x2@170
1x1@80 1x1@180 1x1@50 1x1@185
1x1@85 1x1@190 1x1@50 1x1@195
1x1@80 1x1@180 1x1@50 1x1@185
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@90 0 1xAMAP@205 0 1xAMAP@55 0 1xAMAP@210 0
Deload (week 12) 1x5@40 1x5@95 1x5@25 1x5@100
1x5@55 1x5@120 1x5@35 1x5@125
1x5@65 1x5@145 1x5@40 1x5@145
 3s wave 3s wave 3s wave 3s wave
Bench Deadlift OHP Squat
Accumulation (week 13) 7x3@70 7x3@155 7x3@40 7x3@160
Intensification (week 14) 1x1@65 1x1@145 1x1@40 1x1@145
1x1@70 1x1@160 1x1@45 1x1@165
5x3@75 5x3@170 5x3@45 5x3@175
Realization (week 15) 1x5@45 1x5@105 1x5@30 1x5@105
1x3@55 1x3@125 1x3@35 1x3@125
1x2@65 1x2@145 1x2@40 1x2@145
1x1@70 1x1@155 1x1@40 1x1@160
1x1@70 1x1@165 1x1@45 1x1@170
1x1@75 1x1@175 1x1@45 1x1@180
Reps Achieved Reps Achieved Reps Achieved Reps Achieved
1xAMAP@80 0 1xAMAP@185 0 1xAMAP@50 0 1xAMAP@190 0
Deload (week 16) 1x5@35 1x5@80 1x5@20 1x5@85
1x5@45 1x5@105 1x5@30 1x5@105
1x5@55 1x5@125 1x5@35 1x5@0
Monday
Bench whatever phase it is
horizontal pulling DB rows or Chest supported rows 5x10-15
dips 3xAMAP
Abs front 3-5x15-20
upper body conditioning sledgehammer tire hits

Wednesday
Deadlift whatever phase it is
Hamsting/Low back GHR or 45 hyper 3-5x5-10
Walking Lunges 3-5x12-20 steps
Side Bends 3-5x15-20
Jumping weighted or box jumps 4x3, 5x2, 5x1

Friday
Military Press whatever phase it is
Lat Pull Down 5-10x5-10
Dips 5x10-20
Upper body Conditioning battle ropes

Saturday
Squat whatever phase it is
GHR 3x10-20
back extension 3x10-20
decline sit ups 3-5x10-20
Sprinting free or weighted 10, 15, 20 yards