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Ph3 Programming (As of 4-7-2016)
Ph3 Programming (As of 4-7-2016)
For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlif
Squat 132.5 kg
Bench Press 107.5 kg
Deadlif 142.5 kg
Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps lef in the tank (Repetitions in Reserve)
x6-8
x10-15
x15-20
x6-8 x6-8
x10 x10
87.5 x3
Week 3
11+
137.5
11+
112.5
10+
147.5
UMULATION BLOCK
ENTER WEIGHT BELOW
Squat: 112.5
Bench: 112.5
Week 4
11+
117.5
11+
117.5
10+
150.0
ENTER WEIGHT BELOW
Squat: 115.0
Bench: 112.5
Day 28 (Rest)
*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lif on Day 27
**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
*Enter weight from the chart under Week 3
to calculate numbers for Week 4
Bench: -
Week 5 Deadlif: -
Week 7
10+
10+
9+
-
ERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat: -
Bench: -
Week 7 Deadlif: -
Week 8
10+
10+
9+
-
ENTER WEIGHT BELOW
Squat: -
Bench: -
Week 8 Deadlif: -
Day 56 (Rest)
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lif on Day 55
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
*Enter weight from the chart under Week 7
to calculate numbers for Week 8
Bench: -
Week 9 Deadlif: -
Week 11
9+
9+
8+
-
NTENSITY BLOCK
ENTER WEIGHT BELOW
Squat: -
Bench: -
Week 11 Deadlif: -
eek 12
9+
9+
8+
-
ENTER WEIGHT BELOW
Squat: -
Bench: -
Week 12 Deadlif: -
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lif on Day 55
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
*Enter weight from the chart under Week 11
to calculate numbers for Week 12
Bench: -
Week 13 Deadlif: -
Day 88 (Rest)
Day 89 (Rest)
Attempt 2 Attempt 3
96-100% 100-104%
0 to 0 0 to 0
96-100% 100-104%
0 to 0 0 to 0
96-100% 100-104%
0 to 0 0 to 0