Current Maxes

Squat
Bench
Deadlift
OHP

Week
1
2
3
4
5
6
7
8
9
10
11
peak

Increase Maxes By:

Jump Poundage

30
30
40
20

15
10
15
5

385
255
455
165
Day 1 - Squat
SetsxReps Weight
2x10
250
2x10
265
2x8
280
2x8
295
2x5
310
2x5
325
2x5
340
2x3
355
2x3
370
2x2
385
2x2
400
2x1
415

Day 2 - Bench
Week SetsxReps Weight
1
2x10
175
2
2x10
185
3
2x8
195
4
2x8
205
5
2x5
215
6
2x5
225
7
2x5
235
8
2x3
245
9
2x3
255
10
2x2
265
11
2x2
275
peak
2x1
285
Day 3 - Deadlift
Week SetsxReps Weight
1
1x8
330
2
2x5
345
3
2x5
360
4
2x5
375
5
2x5
390
6
2x5
405
7
2x3
420
8
2x3
435
9
2x3
450
10
2x2
465

New Maxes
Squat
Bench
Deadlift
OHP

415
285
495
185

Accessory Work
Exercise
SetsxReps
Front Squat
2x8
Stiff Deadlift
2x8
Leg Press (Pause)
Hack Squat

3x10
3x10

Pick 1

Leg Curl
Glute Ham Raise

3x10
3x10

Pick 1

Paused CGBP
SetsxReps
Weight
2x10
140
2x10
150
2x8
160
2x8
170
2x5
180
2x5
190
2x5
200
2x3
210
2x3
220
2x2
230
2x2
240
2x1
250
Accessory Work
Exercise
SetsxReps
Barbell Row
3x10
Chins
2x8
SLDL
1x8-10
Paused DB Row
3x8
Lat Pulldown
3x8
Hyperextensions
3x8-10

Paused Incline Bench
SetsxReps
2x10
2x10
2x8
2x8
2x5
2x5
2x5
2x3
2x3
2x2
2x2
2x1

11
peak

2x2
2x1

480
495

Day 4 - Shoulders (Press)
Week SetsxReps Weight
1
2x10
130
2
2x10
135
3
2x8
140
4
2x8
145
5
2x5
150
6
2x5
155
7
2x5
160
8
2x3
165
9
2x3
170
10
2x2
175
11
2x2
180
peak
2x1
185

Accessory Work
Exercise
SetsxReps
Speed Bench
2x10
Incline DB Press
3x8
Shoulder Raises
3x10
4 Bicep Exercises

3x12

Paused Incline Bench
Weight
120
130
140
150
160
170
180
190
200
210
220
230

Chest/Tricep Work
Exercise
SetsxReps
Incline DB Bench
3x10
Fly Variation
2x10
Rope Pulldown
3x8-12
Skullcrushers
3x8-12
Dips
3x8-12

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