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    Kevin Mclaughlin
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    531-1

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    11 views2 pages

    Deload

    Uploaded by

    Kevin Mclaughlin

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Military Press

    Deadlift
    Bench Press
    Squat
    12/11/2010 6 X 115 133.6 12/11/2010 8 X 245 304.2 12/11/2010 9 X 160 205.8 12/11/2010 5 X 205 230.6

    Cycle 10

    Cycle 9

    Cycle 8

    Cycle 7

    Cycle 6

    Cycle 5

    Cycle 4

    Cycle 3

    Cycle 2

    Cycle 1

    Date
    Wk 1
    Wk 2
    Wk 3
    Wk 4
    Wk 5
    Wk 6
    Wk 7
    Wk 8
    Wk 9
    Wk 10
    Wk 11
    Wk 12
    Wk 13
    Wk 14
    Wk 15
    Wk 16
    Wk 17
    Wk 18
    Wk 19
    Wk 20
    Wk 21
    Wk 22
    Wk 23
    Wk 24
    Wk 25
    Wk 26
    Wk 27
    Wk 28
    Wk 29
    Wk 30
    Wk 31
    Wk 32
    Wk 33
    Wk 34
    Wk 35
    Wk 36
    Wk 37
    Wk 38
    Wk 39
    Wk 40

    5
    3
    5/3/1

    Military Press
    R X W
    5 X 90
    5 X 100
    8 X 105

    1RM*
    105.0
    116.7
    133.0

    Date

    Deadlift
    R X W
    5 X 195
    5 X 205
    8 X 220

    1RM*
    227.5
    239.1
    278.6

    Date

    Bench Press
    R X W
    X
    X
    X

    1RM*

    Date

    Squat
    R X W
    X
    X
    X

    Deload

    5
    3
    5/3/1

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    X
    X
    X

    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    5
    3
    5/3/1
    Deload

    1RM*

    Chin-Ups

    Original PRs

    5-3-1
    Overhead Press
    120

    Deadlift
    255

    Bench Press
    185

    Squat
    225

    mo
    10/12/2009
    Overhead Press
    3x5 75/80/85
    5x50
    5x60
    3x75
    5x90
    5x100
    >5x105

    Start Date
    10/12/2009

    tu
    10/13/2009

    th
    10/15/2009

    fr
    10/16/2009

    mo
    10/19/2009

    tu
    10/20/2009

    th
    10/22/2009

    fr
    10/23/2009

    mo
    10/26/2009

    w
    10/27/2009

    th
    10/29/2009

    fr
    10/30/2009

    mo
    11/2/2009

    tu
    11/3/2009

    th
    11/5/2009

    fr
    11/6/2009

    Deadlift
    3x5 75/80/85
    5x105
    5x130
    3x155
    5x195
    5x205
    >5x220

    Bench Press
    3x5 75/80/85
    5x75
    5x95
    3x115
    5x140
    5x150
    >5x160

    Squat
    3x5 75/80/85
    5x90
    5x115
    3x135
    5x170
    5x180
    >5x195

    Overhead Press
    3x3 80/85/90
    5x50
    5x60
    3x75
    3x100
    3x105
    >3x110

    Deadlift
    3x3 80/85/90
    5x105
    5x130
    3x155
    3x205
    3x220
    >3x230

    Bench Press
    3x3 80/85/90
    5x75
    5x95
    3x115
    3x150
    3x160
    >3x170

    Squat
    3x3 80/85/90
    5x90
    5x115
    3x135
    3x180
    3x195
    >3x205

    Overhead Press
    5/3/1 75/85/95
    5x50
    5x60
    3x75
    5x90
    3x105
    >1x115

    Deadlift
    5/3/1 75/85/95
    5x105
    5x130
    3x155
    5x195
    3x220
    >1x245

    Bench Press
    5/3/1 75/85/95
    5x75
    5x95
    3x115
    5x140
    3x160
    >1x180

    Squat
    5/3/1 75/85/95
    5x90
    5x115
    3x135
    5x170
    3x195
    >1x215

    Overhead Press
    3x5 60/65/70
    5x50
    5x60
    3x75
    5x75
    5x80
    5x85

    Deadlift
    3x5 60/65/70
    5x105
    5x130
    3x155
    5x155
    5x170
    5x180

    Bench Press
    3x5 60/65/70
    5x75
    5x95
    3x115
    5x115
    5x125
    5x130

    Squat
    3x5 60/65/70
    5x90
    5x115
    3x135
    5x135
    5x150
    5x160

    Week1

    Week2

    Week3

    Week4

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