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  • Lift Run Bang 365 Spreadsheet

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    Shawn Burnette
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    This document outlines a 3-phase strength training program with goals of squatting 660 lbs, benching 465 lbs, and deadlifting 700 lbs. Phase 1 involves working up to the testing weights over 3 weeks. Phase 2 increases the weights further over another 3 weeks. Phase 3 completes the program by working up to the goal weights in the final 3 weeks. The program provides the planned working weights, sets, and reps for each lift during each week and phase.

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    LRB 365 Spreadsheet by Paul Carter

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    This document outlines a 3-phase strength training program with goals of squatting 660 lbs, benching 465 lbs, and deadlifting 700 lbs. Phase 1 involves working up to the testing weights over 3 weeks. Phase 2 increases the weights further over another 3 weeks. Phase 3 completes the program by working up to the goal weights in the final 3 weeks. The program provides the planned working weights, sets, and reps for each lift during each week and phase.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6K views6 pages

    Lift Run Bang 365 Spreadsheet

    Uploaded by

    Shawn Burnette
    This document outlines a 3-phase strength training program with goals of squatting 660 lbs, benching 465 lbs, and deadlifting 700 lbs. Phase 1 involves working up to the testing weights over 3 weeks. Phase 2 increases the weights further over another 3 weeks. Phase 3 completes the program by working up to the goal weights in the final 3 weeks. The program provides the planned working weights, sets, and reps for each lift during each week and phase.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    STRONG-15

    Squat Goal
    Bench Goal
    Deadlift Goal
    Phase 1

    YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW. THAT'S IT.
    660
    465
    700

    Squat Cycle
    Phase 1 working weight
    reps
    week 1
    week 2
    week 3

    561
    5
    280.5
    280.5
    280.5

    4
    325.38
    325.38
    325.38

    Bench Cycle
    Phase 1 working weight
    reps
    week 1
    week 2
    week 3

    395.25
    5
    197.625
    197.625
    197.625

    4
    229.245
    229.245
    229.245

    Deadlift Cycle
    Phase 1 working weight
    reps
    week 1
    week 2
    week 3

    595
    5
    238
    297.5
    297.5

    4
    297.5
    357
    357

    3
    357
    416.5
    416.5

    2
    416.5
    476
    476

    1
    476
    505.75
    523.6

    Squat Cycle
    Phase 2 working weight
    reps
    week 1
    week 2
    week 3

    613.8
    5
    306.9
    306.9
    306.9

    4
    356.004
    356.004
    356.004

    3
    417.384
    41738.4
    417.384

    2
    460.35
    460.35
    46035

    1
    478.764
    491.04
    540.144

    Bench Cycle
    Phase 2 working weight
    reps
    week 1
    week 2
    week 3

    432.45
    5
    216.225
    216.225
    216.225

    4
    250.821
    250.821
    250.821

    3
    2
    294.066 324.3375
    29406.6 324.3375
    294.066 32433.75

    Deadlift Cycle
    Phase 2 working weight
    reps
    week 1

    651
    5
    260.4

    4
    325.5

    3
    381.48
    38148
    381.48

    2
    420.75
    420.75
    42075

    3
    2
    268.77 296.4375
    26877 296.4375
    268.77 29643.75

    1
    437.58
    448.8
    493.68

    1
    465.63
    493.68
    504.9

    1
    493.68
    504.9
    521.73

    1
    1
    1
    308.295 328.0575
    347.82
    316.2
    347.82 355.725
    347.82 355.725 367.5825

    1
    505.75
    523.6
    535.5

    1
    523.6
    535.5
    553.35

    PHASE 2

    3
    390.6

    2
    455.7

    1 1x1
    509.454 540.144
    540.144
    552.42
    552.42 570.834

    1
    1 1x1
    337.311 358.9335 380.556
    345.96 380.556 389.205
    380.556 389.205 402.1785

    1
    520.8

    1
    553.35

    1
    572.88

    week 2
    week 3

    325.5
    325.5

    390.6
    390.6

    455.7
    455.7

    520.8
    520.8

    553.35
    572.88

    572.88
    585.9

    585.9
    605.43

    Squat Cycle
    Phase 3 working weight
    reps
    week 1
    week 2
    week 3

    660
    5
    330
    330
    330

    4
    382.8
    382.8
    382.8

    3
    448.8
    44880
    448.8

    2
    495
    495
    49500

    1
    514.8
    528
    580.8

    1
    547.8
    580.8
    594

    1
    580.8
    594
    613.8

    Bench Cycle
    Phase 3 working weight
    reps
    week 1
    week 2
    week 3

    465
    5
    232.5
    232.5
    232.5

    4
    269.7
    269.7
    269.7

    3
    316.2
    31620
    316.2

    2
    348.75
    348.75
    34875

    1
    362.7
    372
    409.2

    1
    385.95
    409.2
    418.5

    1
    409.2
    418.5
    432.45

    Deadlift Cycle
    Phase 3 working weight
    reps
    week 1
    week 2
    week 3

    700
    5
    280
    350
    350

    4
    350
    420
    420

    3
    420
    490
    490

    2
    490
    560
    560

    1
    560
    595
    616

    1
    595
    616
    630

    1
    616
    630
    651

    PHASE 3

    Pause Squats
    364.65 2x5
    392.7 2x5
    420.75 2x3

    1xAMAP
    276.675
    296.4375
    316.2

    Back Off Sets


    416.5 3x3
    446.25 3x3
    476 2x3

    Pause Squats
    398.97 3x3
    429.66 2x3
    460.35 1x3

    1xAMAP
    302.715
    324.3375
    345.96

    Back Off Sets


    455.7 2x3

    488.25 2x3
    520.8 1x3

    Pause Squats
    429 1x5
    462 1x5
    495 1x3

    1xAMAP
    325.5
    348.75
    372

    Back Off Sets


    490 1x3
    525 1x3
    560 1x3

    Upperbody Movement
    5
    4
    3
    2
    1

    475
    190
    237.5
    285
    356.25
    403.75
    365.75

    5
    4
    3
    2
    1

    710
    284
    355
    426
    532.5
    603.5
    518.3

    AMAP
    Lower Body Movement

    AMAP

    Squat Goal
    week 1
    week 2
    week 3
    week 4
    week 5
    Bench Goal
    week 1
    week 2
    week 3
    week 4
    week 5
    Deadlift Goal
    week 1
    week 2
    week 3
    week 4
    week 5

    660
    1
    495
    514.8
    547.8
    561
    580.8
    465
    1
    348.75
    362.7
    385.95
    395.25
    409.2
    700
    1
    525
    546
    581
    595
    616

    Pause Squat
    1
    514.8
    547.8
    561
    580.8
    594

    1
    547.8
    561
    580.8
    594
    613.8

    396
    429
    462
    495
    528

    2x3
    2x3
    2x3
    2x3
    2x3

    Back Off Set


    1
    362.7
    385.95
    395.25
    409.2
    418.5

    1
    385.95
    395.25
    409.2
    418.5
    432.45

    279
    302.25
    325.5
    348.75
    372

    1xAMAP
    1xAMAP
    1xAMAP
    1xAMAP
    1xAMAP

    Back Off Sets


    1
    546
    581
    595
    616
    630

    1
    581
    595
    616
    630
    665

    420
    455
    490
    525
    560

    3x3
    3x3
    2x3
    2x3
    1x3

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