By: Madhatter10-6

www.Ironaddicts.com

Controls
Set Percentages WAVE A Set 1 Set 2 Set 3
65% 75% 85%

WAVE B
70% 80% 90%

Desired Percntage of Max:

90%

Max Numbers Lifts One Rep Max (lbs) Bench 100 Squat 110 Deadlift 120 Standing Military Press 130

Numbers to Use (lbs)
90 99 108 117

WAVE - A
(Wave A)
Day 1 (Wave A) Day 2 (Wave A) Day 3 (Wave A) Day 4 (Wave A) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench

WAVE - B
(Wave B)
Day 1 (Wave B) Day 2 (Wave B) Day 3 (Wave B) Day 4 (Wave B) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench

WAVE - C
(Wave C)
Day 1 (Wave C) Day 2 (Wave C) Day 3 (Wave C) Day 4 (Wave C) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench

WAVE - D
(Wave C)
Day 1 (Wave D) Day 2 (Wave D) Day 3 (Wave D) Day 4 (Wave D) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench

WAVE C
75% 85% 95%

WAVE D
40% 50% 60%

Projected
Sets 3 3 3 3 Reps 5 5 5 5 Set 1 Weight 75 70 65 60 Reps 5 5 5 5 Set 2 Weight 90 80 75 70 Reps 5 5 5 5 Set 3 Weight 100 90 85 75

Actual
Set 1 Weight Reps Set 2 Weight Reps Set 3 Weight

Projected Sets 3 3 3 3 Reps 3 3 3 3 Set 1 Weight 80 75 70 65 Reps 3 3 3 3 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Set 2 Weight 95 85 80 70 Reps 3 3 3 3 Set 3 Weight 105 95 90 80 Actual Set 1 Weight Projected Sets 3 3 3 3 Reps 5/3/1 5/3/1 5/3/1 5/3/1 Set 1 Weight 90 80 75 70 Reps 5 5 5 5 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Set 2 Weight 100 90 85 75 Reps 3 3 3 3 Set 3 Weight 110 105 95 85 Actual Set 1 Weight Projected Sets 3 3 3 3 Reps 5 5 5 5 Set 1 Weight 45 45 40 35 Reps 5 5 5 5 Set 2 Weight 60 55 50 45 Reps 5 5 5 5 Set 3 Weight 70 65 60 55 .

Actual Set 1 Weight 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight .

Reps 5+ 5+ 5+ 5+ Reps .

Reps 3+ 3+ 3+ 3+ Reps Reps 1+ 1+ 1+ 1+ Reps Reps 5 5 5 5 .

Reps .

A (Wave A) Day 1 (Wave A) Day 2 (Wave A) Day 3 (Wave A) Day 4 (Wave A) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .Ironaddicts.com Controls Set Percentages WAVE A Set 1 Set 2 Set 3 65% 75% 85% WAVE B 70% 80% 90% WAVE C 75% 85% 95% Desired Percntage of Max: 90% Max Numbers Lifts One Rep Max (lbs) Bench 200 Squat 110 Deadlift 120 Standing Military Press 130 Numbers to Use (lbs) 180 99 108 117 WAVE .By: Madhatter10-6 www.

C (Wave C) Day 1 (Wave C) Day 2 (Wave C) Day 3 (Wave C) Day 4 (Wave C) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .B (Wave B) Day 1 (Wave B) Day 2 (Wave B) Day 3 (Wave B) Day 4 (Wave B) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .D (Wave C) Day 1 (Wave D) Day 2 (Wave D) Day 3 (Wave D) Day 4 (Wave D) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .WAVE .

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WAVE D 40% 50% 60% Projected Reps 5 5 5 5 Set 1 Weight 80 75 65 120 Reps 5 5 5 5 Set 2 Weight 90 85 75 135 Reps 5 5 5 5 Set 3 Weight 100 95 85 155 Reps 5+ 5+ 5+ 5+ Actual Set 1 Weight Reps Set 2 Weight Reps Set 3 Weight Reps .

Projected Reps 3 3 3 3 Set 1 Weight 85 80 70 130 Reps 3 3 3 3 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 95 90 80 145 Reps 3 3 3 3 Set 3 Weight 110 100 90 165 Reps 3+ 3+ 3+ 3+ Actual Set 1 Weight Projected Reps 5/3/1 5/3/1 5/3/1 5/3/1 Set 1 Weight 90 85 75 135 Reps 5 5 5 5 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 100 95 85 155 Reps 3 3 3 3 Set 3 Weight 115 105 95 175 Reps 1+ 1+ 1+ 1+ Actual Set 1 Weight Projected Reps 5 5 5 5 Set 1 Weight 50 45 40 75 Reps 5 5 5 5 Set 2 Weight 60 55 50 90 Reps 5 5 5 5 Set 3 Weight 75 65 60 110 Reps 5 5 5 5 .

Actual Set 1 Weight 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps .

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Ironaddicts.A (Wave A) Day 1 (Wave A) Day 2 (Wave A) Day 3 (Wave A) Day 4 (Wave A) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .com Controls Set Percentages WAVE A Set 1 Set 2 Set 3 65% 75% 85% WAVE B 70% 80% 90% WAVE C 75% 85% 95% Desired Percntage of Max: 90% Max Numbers Lifts One Rep Max (lbs) Bench 200 Squat 110 Deadlift 120 Standing Military Press 130 Numbers to Use (lbs) 180 99 108 117 WAVE .By: Madhatter10-6 www.

B (Wave B) Day 1 (Wave B) Day 2 (Wave B) Day 3 (Wave B) Day 4 (Wave B) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .WAVE .D (Wave C) Day 1 (Wave D) Day 2 (Wave D) Day 3 (Wave D) Day 4 (Wave D) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .C (Wave C) Day 1 (Wave C) Day 2 (Wave C) Day 3 (Wave C) Day 4 (Wave C) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .

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WAVE D 40% 50% 60% Projected Reps 5 5 5 5 Set 1 Weight 80 75 65 120 Reps 5 5 5 5 Set 2 Weight 90 85 75 135 Reps 5 5 5 5 Set 3 Weight 100 95 85 155 Reps 5+ 5+ 5+ 5+ Actual Set 1 Weight Reps Set 2 Weight Reps Set 3 Weight Reps .

Projected Reps 3 3 3 3 Set 1 Weight 85 80 70 130 Reps 3 3 3 3 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 95 90 80 145 Reps 3 3 3 3 Set 3 Weight 110 100 90 165 Reps 3+ 3+ 3+ 3+ Actual Set 1 Weight Projected Reps 5/3/1 5/3/1 5/3/1 5/3/1 Set 1 Weight 90 85 75 135 Reps 5 5 5 5 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 100 95 85 155 Reps 3 3 3 3 Set 3 Weight 115 105 95 175 Reps 1+ 1+ 1+ 1+ Actual Set 1 Weight Projected Reps 5 5 5 5 Set 1 Weight 50 45 40 75 Reps 5 5 5 5 Set 2 Weight 60 55 50 90 Reps 5 5 5 5 Set 3 Weight 75 65 60 110 Reps 5 5 5 5 .

Actual Set 1 Weight 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps .

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Ironaddicts.com Controls Set Percentages WAVE A Set 1 Set 2 Set 3 65% 75% 85% WAVE B 70% 80% 90% WAVE C 75% 85% 95% Desired Percntage of Max: 90% Max Numbers Lifts One Rep Max (lbs) Bench 200 Squat 110 Deadlift 120 Standing Military Press 130 Numbers to Use (lbs) 180 99 108 117 WAVE .By: Madhatter10-6 www.A (Wave A) Day 1 (Wave A) Day 2 (Wave A) Day 3 (Wave A) Day 4 (Wave A) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .

B (Wave B) Day 1 (Wave B) Day 2 (Wave B) Day 3 (Wave B) Day 4 (Wave B) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .D (Wave C) Day 1 (Wave D) Day 2 (Wave D) Day 3 (Wave D) Day 4 (Wave D) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .WAVE .C (Wave C) Day 1 (Wave C) Day 2 (Wave C) Day 3 (Wave C) Day 4 (Wave C) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .

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WAVE D 40% 50% 60% Projected Reps 5 5 5 5 Set 1 Weight 80 75 65 120 Reps 5 5 5 5 Set 2 Weight 90 85 75 135 Reps 5 5 5 5 Set 3 Weight 100 95 85 155 Reps 5+ 5+ 5+ 5+ Actual Set 1 Weight Reps Set 2 Weight Reps Set 3 Weight Reps .

Projected Reps 3 3 3 3 Set 1 Weight 85 80 70 130 Reps 3 3 3 3 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 95 90 80 145 Reps 3 3 3 3 Set 3 Weight 110 100 90 165 Reps 3+ 3+ 3+ 3+ Actual Set 1 Weight Projected Reps 5/3/1 5/3/1 5/3/1 5/3/1 Set 1 Weight 90 85 75 135 Reps 5 5 5 5 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 100 95 85 155 Reps 3 3 3 3 Set 3 Weight 115 105 95 175 Reps 1+ 1+ 1+ 1+ Actual Set 1 Weight Projected Reps 5 5 5 5 Set 1 Weight 50 45 40 75 Reps 5 5 5 5 Set 2 Weight 60 55 50 90 Reps 5 5 5 5 Set 3 Weight 75 65 60 110 Reps 5 5 5 5 .

Actual Set 1 Weight 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps .

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com Controls Set Percentages WAVE A Set 1 Set 2 Set 3 65% 75% 85% WAVE B 70% 80% 90% WAVE C 75% 85% 95% Desired Percntage of Max: 90% Max Numbers Lifts One Rep Max (lbs) Bench 200 Squat 110 Deadlift 120 Standing Military Press 130 Numbers to Use (lbs) 180 99 108 117 WAVE .A (Wave A) Day 1 (Wave A) Day 2 (Wave A) Day 3 (Wave A) Day 4 (Wave A) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .Ironaddicts.By: Madhatter10-6 www.

WAVE .B (Wave B) Day 1 (Wave B) Day 2 (Wave B) Day 3 (Wave B) Day 4 (Wave B) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .D (Wave C) Day 1 (Wave D) Day 2 (Wave D) Day 3 (Wave D) Day 4 (Wave D) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 .C (Wave C) Day 1 (Wave C) Day 2 (Wave C) Day 3 (Wave C) Day 4 (Wave C) Date 3/25/2009 Exercises Standing Military Press Dead Lift Squat Bench Sets 3 3 3 3 WAVE .

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WAVE D 40% 50% 60% Projected Reps 5 5 5 5 Set 1 Weight 80 75 65 120 Reps 5 5 5 5 Set 2 Weight 90 85 75 135 Reps 5 5 5 5 Set 3 Weight 100 95 85 155 Reps 5+ 5+ 5+ 5+ Actual Set 1 Weight Reps Set 2 Weight Reps Set 3 Weight Reps .

Projected Reps 3 3 3 3 Set 1 Weight 85 80 70 130 Reps 3 3 3 3 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 95 90 80 145 Reps 3 3 3 3 Set 3 Weight 110 100 90 165 Reps 3+ 3+ 3+ 3+ Actual Set 1 Weight Projected Reps 5/3/1 5/3/1 5/3/1 5/3/1 Set 1 Weight 90 85 75 135 Reps 5 5 5 5 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps Set 2 Weight 100 95 85 155 Reps 3 3 3 3 Set 3 Weight 115 105 95 175 Reps 1+ 1+ 1+ 1+ Actual Set 1 Weight Projected Reps 5 5 5 5 Set 1 Weight 50 45 40 75 Reps 5 5 5 5 Set 2 Weight 60 55 50 90 Reps 5 5 5 5 Set 3 Weight 75 65 60 110 Reps 5 5 5 5 .

Actual Set 1 Weight 3/25/2009 Reps Set 2 Weight Reps Set 3 Weight Reps .

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