1

2 wave
3
4
week
1

sets
5
sets
1
1
1
sets
1
1
1
1

weight
reps
max

lift
deadlift
bench

max
227.5
140

sets
5
sets
1
1
1
sets
1
1
1
1

squat
reps
10
reps
5
5
10
reps
5
3
1
max

weight
108.3
weight
99.275
112.81
121.84
weight
90.25
108.3
126.35
135.38

1RM Calculator
220
max
165.6
max
2
reps
14
weight
234.65 weight 112.95 reps

222.63
147.5
15.296

bench
reps
10
reps
5
5
10
reps
5
3
1
max

weight
79.8
weight
73.15
83.125
89.775
weight
66.5
79.8
93.1
99.75

t-max
216.1
133.0

lift
squat
press

max
190
100

sets
5
sets
1
1
1
sets
1
1
1
1

deadlift
reps
10
reps
5
5
10
reps
5
3
1
max

t-max
180.5
95.0
press
weight
129.68
weight
118.87
135.08
145.88
weight
108.06
129.68
151.29
162.09

sets
5
sets
1
1
1
sets
1
1
1
1

press
reps
10
reps
5
5
10
reps
5
3
1
max

weight
57
weight
52.25
59.375
64.125
weight
47.5
57
66.5
71.25