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10 Rep Wave
Bench
Squat
OH Press
Deadlift
1RM Input
240
360
144
350
Accumulation Phase
Weight
Bench
145
145
145
145
2-3 reps shy of failure 145
Squat
220
220
220
220
2-3 reps shy of failure 220
OH Press
90
90
90
90
2-3 reps shy of failure
90
Deadlift
210
210
210
210
2-3 reps shy of failure 210
265
395
160
385
Reps
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+
10
10
10
10
10+
8 Rep Wave
Reps
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+
8
8
8
8
8+
5 Rep Wave
Reps
5
5
5
5
5
5+
5
5
5
5
Estimated 1RM
Bench
Squat
OH Press
Deadlift
305.9
437.9
165.0
599.9
Intensification Phase
Weight
Reps
Bench
135
5
150
5
165
10
165
10
1-2 reps shy of failure 165
10+
Squat
200
5
225
5
245
10
245
10
1-2 reps shy of failure 245
10+
OH Press
80
5
90
5
100
10
100
10
1-2 reps shy of failure 100
10+
Deadlift
195
5
220
5
240
10
240
10
1-2 reps shy of failure 240
10+
Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
120
5
Bench
100
5
145
3
120
5
170
1
145
5
Failure
180
14
Squat
180
5
Squat
145
5
220
3
180
5
255
1
220
5
Failure
270
13
OH Press
75
5 OH Press 60
5
90
3
75
5
105
1
90
5
Failure
110 AMAP
Deadlift
175
5
Deadlift 140
5
210
3
175
5
245
1
210
5
Failure
265 AMAP
-
AMAP Reps
14
13
10
10
Intensification Phase
Weight
Reps
Bench
150
3
170
3
185
8
185
8
1-2 reps shy of failure 185
8+
Squat
225
3
255
3
275
8
275
8
1-2 reps shy of failure 275
8+
OH Press
90
3
100
3
110
8
110
8
1-2 reps shy of failure 110
8+
Deadlift
210
3
240
3
255
8
255
8
1-2 reps shy of failure 255
8+
Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
125
5
Bench
100
5
150
3
125
5
175
2
150
5
190
1
Failure
200 AMAP
Squat
190
5
Squat
150
5
225
3
190
5
265
2
225
5
285
1
Failure
300 AMAP
OH Press
75
5 OH Press 60
5
90
3
75
5
105
2
90
5
110
1
Failure
120 AMAP
Deadlift
175
5
Deadlift 140
5
210
3
175
5
245
2
210
5
265
1
Failure
280 AMAP
-
AMAP Reps
8
8
8
8
Intensification Phase
Weight
Reps
Bench
165
2
185
2
195
5
195
5
195
5
1-2 reps shy of failure 195
5+
Squat
245
2
275
2
295
5
295
5
Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
125
5
Bench
100
5
150
3
125
5
175
2
150
5
190
1
200
1
Failure
215 AMAP
Squat
190
5
Squat
150
5
225
3
190
5
265
2
225
5
285
1
-
5 Rep Wave
265
265
105
105
105
105
105
105
245
245
245
245
245
245
5
5+
5
5
5
5
5
5+
5
5
5
5
5
5+
3 Rep Wave
Reps
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
3
3
3
3
3
3
3+
295
1-2 reps shy of failure 295
OH Press
95
110
115
115
115
1-2 reps shy of failure 115
Deadlift
230
255
275
275
275
1-2 reps shy of failure 275
5
5+
2
2
5
5
5
5+
2
2
5
5
5
5+
Failure
OH Press
Failure
Deadlift
Failure
300
320
75
90
105
110
120
125
175
210
245
265
280
300
1
AMAP
5 OH Press
3
2
1
1
AMAP
5
Deadlift
3
2
1
1
AMAP
60
75
90
140
175
210
5
5
5
5
5
5
-
AMAP Reps
5
5
5
5
Intensification Phase
Weight
Reps
Bench
175
1
195
1
210
3
210
3
210
3
210
3
1-2 reps shy of failure 210
3+
Squat
265
1
295
1
310
3
310
3
310
3
310
3
1-2 reps shy of failure 310
3+
OH Press
105
1
115
1
120
3
120
3
120
3
120
3
1-2 reps shy of failure 120
3+
Deadlift
245
1
275
1
290
3
290
3
290
3
290
3
1-2 reps shy of failure 290
3+
Realization Phase
Deload Phase
Weight Reps
Weight Reps
Bench
125
5
Bench
100
5
150
3
125
5
175
2
150
5
190
1
200
1
215
1
Failure
225 AMAP
Squat
190
5
Squat
150
5
225
3
190
5
265
2
225
5
285
1
300
1
320
1
Failure
340 AMAP
OH Press
75
5 OH Press 60
5
90
3
75
5
105
2
90
5
110
1
120
1
125
1
Failure
135 AMAP
Deadlift
175
5
Deadlift 140
5
210
3
175
5
245
2
210
5
265
1
280
1
300
1
Failure
315 AMAP
-
Instructions:
Use 90% of True, or estimated 1RM As initial training max
Each Rep Wave represents a single 4 week training block
Run Accumulation phase first, then intensification, then realization, then deload.
After running each phase for a rep wave, then move on to the next rep wave
For the last set in the Realization phase, rep the weight for as many reps as possible
Plug in AMAP reps in the calculator to calculate maxes for next cycle