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Squat: 250

Bench: 185
Deadlift: 420
OH Press: 150
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 165 5 Squat 175 3 Squat 190
190 5 200 3 215
215 5+ 225 3+ 240
Bench 120 5 Bench 130 3 Bench 140
140 5 150 3 155
155 5+ 165 3+ 175
Deadlift 275 5 Deadlift 295 3 Deadlift 315
315 5 335 3 355
355 5+ 380 3+ 400
OH Press 100 5 OH Press 105 3 OH Press 115
115 5 120 3 130
130 5+ 135 3+ 145
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 100 5
3 125 5
1+ 150 5
5 Bench 75 5
3 95 5
1+ 110 5
5 Deadlift 170 5
3 210 5
1+ 250 5
5 OH Press 60 5
3 75 5
1+ 90 5
Squat: 260
Bench: 190
Deadlift: 430
OH Press: 155
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 170 5 Squat 180 3 Squat 195
195 5 210 3 220
220 5+ 235 3+ 245
Bench 125 5 Bench 135 3 Bench 145
145 5 150 3 160
160 5+ 170 3+ 180
Deadlift 280 5 Deadlift 300 3 Deadlift 325
325 5 345 3 365
365 5+ 385 3+ 410
OH Press 100 5 OH Press 110 3 OH Press 115
115 5 125 3 130
130 5+ 140 3+ 145
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 105 5
3 130 5
1+ 155 5
5 Bench 75 5
3 95 5
1+ 115 5
5 Deadlift 170 5
3 215 5
1+ 260 5
5 OH Press 60 5
3 80 5
1+ 95 5
Squat: 270
Bench: 195
Deadlift: 440
OH Press: 160
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 175 5 Squat 190 3 Squat 205
205 5 215 3 230
230 5+ 245 3+ 255
Bench 125 5 Bench 135 3 Bench 145
145 5 155 3 165
165 5+ 175 3+ 185
Deadlift 285 5 Deadlift 310 3 Deadlift 330
330 5 350 3 375
375 5+ 395 3+ 420
OH Press 105 5 OH Press 110 3 OH Press 120
120 5 130 3 135
135 5+ 145 3+ 150
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 110 5
3 135 5
1+ 160 5
5 Bench 80 5
3 100 5
1+ 115 5
5 Deadlift 175 5
3 220 5
1+ 265 5
5 OH Press 65 5
3 80 5
1+ 95 5
Squat: 280
Bench: 200
Deadlift: 450
OH Press: 165
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 180 5 Squat 195 3 Squat 210
210 5 225 3 240
240 5+ 250 3+ 265
Bench 130 5 Bench 140 3 Bench 150
150 5 160 3 170
170 5+ 180 3+ 190
Deadlift 295 5 Deadlift 315 3 Deadlift 340
340 5 360 3 385
385 5+ 405 3+ 430
OH Press 105 5 OH Press 115 3 OH Press 125
125 5 130 3 140
140 5+ 150 3+ 155
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 110 5
3 140 5
1+ 170 5
5 Bench 80 5
3 100 5
1+ 120 5
5 Deadlift 180 5
3 225 5
1+ 270 5
5 OH Press 65 5
3 85 5
1+ 100 5
Squat: 290
Bench: 205
Deadlift: 460
OH Press: 170
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 190 5 Squat 205 3 Squat 220
220 5 230 3 245
245 5+ 260 3+ 275
Bench 135 5 Bench 145 3 Bench 155
155 5 165 3 175
175 5+ 185 3+ 195
Deadlift 300 5 Deadlift 320 3 Deadlift 345
345 5 370 3 390
390 5+ 415 3+ 435
OH Press 110 5 OH Press 120 3 OH Press 130
130 5 135 3 145
145 5+ 155 3+ 160
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 115 5
3 145 5
1+ 175 5
5 Bench 80 5
3 105 5
1+ 125 5
5 Deadlift 185 5
3 230 5
1+ 275 5
5 OH Press 70 5
3 85 5
1+ 100 5
Squat: 300
Bench: 210
Deadlift: 470
OH Press: 175
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 195 5 Squat 210 3 Squat 225
225 5 240 3 255
255 5+ 270 3+ 285
Bench 135 5 Bench 145 3 Bench 160
160 5 170 3 180
180 5+ 190 3+ 200
Deadlift 305 5 Deadlift 330 3 Deadlift 355
355 5 375 3 400
400 5+ 425 3+ 445
OH Press 115 5 OH Press 125 3 OH Press 130
130 5 140 3 150
150 5+ 160 3+ 165
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 120 5
3 150 5
1+ 180 5
5 Bench 85 5
3 105 5
1+ 125 5
5 Deadlift 190 5
3 235 5
1+ 280 5
5 OH Press 70 5
3 90 5
1+ 105 5
Squat: 310
Bench: 215
Deadlift: 480
OH Press: 180
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 200 5 Squat 215 3 Squat 235
235 5 250 3 265
265 5+ 280 3+ 295
Bench 140 5 Bench 150 3 Bench 160
160 5 170 3 185
185 5+ 195 3+ 205
Deadlift 310 5 Deadlift 335 3 Deadlift 360
360 5 385 3 410
410 5+ 430 3+ 455
OH Press 115 5 OH Press 125 3 OH Press 135
135 5 145 3 155
155 5+ 160 3+ 170
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 125 5
3 155 5
1+ 185 5
5 Bench 85 5
3 110 5
1+ 130 5
5 Deadlift 190 5
3 240 5
1+ 290 5
5 OH Press 70 5
3 90 5
1+ 110 5
Squat: 320
Bench: 220
Deadlift: 490
OH Press: 185
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 210 5 Squat 225 3 Squat 240
240 5 255 3 270
270 5+ 290 3+ 305
Bench 145 5 Bench 155 3 Bench 165
165 5 175 3 185
185 5+ 200 3+ 210
Deadlift 320 5 Deadlift 345 3 Deadlift 370
370 5 390 3 415
415 5+ 440 3+ 465
OH Press 120 5 OH Press 130 3 OH Press 140
140 5 150 3 155
155 5+ 165 3+ 175
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 130 5
3 160 5
1+ 190 5
5 Bench 90 5
3 110 5
1+ 130 5
5 Deadlift 195 5
3 245 5
1+ 295 5
5 OH Press 75 5
3 95 5
1+ 110 5
Squat: 330
Bench: 225
Deadlift: 500
OH Press: 190
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 215 5 Squat 230 3 Squat 250
250 5 265 3 280
280 5+ 295 3+ 315
Bench 145 5 Bench 160 3 Bench 170
170 5 180 3 190
190 5+ 205 3+ 215
Deadlift 325 5 Deadlift 350 3 Deadlift 375
375 5 400 3 425
425 5+ 450 3+ 475
OH Press 125 5 OH Press 135 3 OH Press 145
145 5 150 3 160
160 5+ 170 3+ 180
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 130 5
3 165 5
1+ 200 5
5 Bench 90 5
3 115 5
1+ 135 5
5 Deadlift 200 5
3 250 5
1+ 300 5
5 OH Press 75 5
3 95 5
1+ 115 5
Squat: 250
Bench: 185
Deadlift: 420
OH Press: 150
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 165 5 Squat 175 3 Squat 190
190 5 200 3 215
215 5+ 225 3+ 240
Bench 120 5 Bench 130 3 Bench 140
140 5 150 3 155
155 5+ 165 3+ 175
Deadlift 275 5 Deadlift 295 3 Deadlift 315
315 5 335 3 355
355 5+ 380 3+ 400
OH Press 100 5 OH Press 105 3 OH Press 115
115 5 120 3 130
130 5+ 135 3+ 145
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 100 5
3 125 5
1+ 150 5
5 Bench 75 5
3 95 5
1+ 110 5
5 Deadlift 170 5
3 210 5
1+ 250 5
5 OH Press 60 5
3 75 5
1+ 90 5
Squat: 250
Bench: 185
Deadlift: 420
OH Press: 150
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 165 5 Squat 175 3 Squat 190
190 5 200 3 215
215 5+ 225 3+ 240
Bench 120 5 Bench 130 3 Bench 140
140 5 150 3 155
155 5+ 165 3+ 175
Deadlift 275 5 Deadlift 295 3 Deadlift 315
315 5 335 3 355
355 5+ 380 3+ 400
OH Press 100 5 OH Press 105 3 OH Press 115
115 5 120 3 130
130 5+ 135 3+ 145
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 100 5
3 125 5
1+ 150 5
5 Bench 75 5
3 95 5
1+ 110 5
5 Deadlift 170 5
3 210 5
1+ 250 5
5 OH Press 60 5
3 75 5
1+ 90 5
Squat: 250
Bench: 185
Deadlift: 420
OH Press: 150
Wave 1 Wave 2 Wave 3
Weight Reps Weight Reps Weight
Squat 165 5 Squat 175 3 Squat 190
190 5 200 3 215
215 5+ 225 3+ 240
Bench 120 5 Bench 130 3 Bench 140
140 5 150 3 155
155 5+ 165 3+ 175
Deadlift 275 5 Deadlift 295 3 Deadlift 315
315 5 335 3 355
355 5+ 380 3+ 400
OH Press 100 5 OH Press 105 3 OH Press 115
115 5 120 3 130
130 5+ 135 3+ 145
Wave 3 Wave 4 - DELOAD
Reps Weight Reps
5 Squat 100 5
3 125 5
1+ 150 5
5 Bench 75 5
3 95 5
1+ 110 5
5 Deadlift 170 5
3 210 5
1+ 250 5
5 OH Press 60 5
3 75 5
1+ 90 5