To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full details
Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.
Clicking the Up/Down arrows will increase/decrease your training max by 5
Each week, increase your training max if you were able to complete all the reps
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0 -1 reps, do not increase your TM - If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb - If you get 5+ Reps, increase your TM by 10-15lb
Lb or Kg? Lb
1RM's: 420 250 435
2_Suns 531 LP Squat: Bench Deadlif
TM's 380 225 395
Monday
Bench 145 x8 170 x6 190 x4 190 x4 190 x4 180 x5 170 x6
OHP 65 x6 80 x5 90 x3 90 x5 90 x7 90 x4 90 x6
Assistance: Chest, Arms, Back
Tuesday
Squat 285 x5 325 x3 360 x1+ 340 x3 325 x3 305 x3 285 x5
Sumo Dead 200 x5 235 x5 275 x3 275 x5 275 x7 275 x4 275 x6
Assistance: Legs, Abs
Wednesday
OHP 100 x5 110 x3 125 x1+ 115 x3 110 x3 105 x3 100 x5
Incline Bench 90 x6 115 x5 135 x3 135 x5 135 x7 135 x4 135 x6
Assistance: Shoulders, Chest
Thursday
Deadlif 295 x5 335 x3 375 x1+ 355 x3 335 x3 315 x3 295 x3
Front Squat 135 x5 170 x5 210 x3 210 x5 210 x7 210 x4 210 x6
Assistance: Back, Abs
Friday
Bench 170 x5 190 x3 215 x1+ 205 x3 190 x5 180 x3 170 x5
C.G.Bench 90 x6 115 x5 135 x3 135 x5 135 x7 135 x4 135 x6
Assistance: Arms, Other
File --> Copy) *full details here* - Thanks, Lift Vault
t 90% of your true max.
g max by 5
e all the reps
d to fit your needs
m in the 1+ set each day
increase your TM by 5lb
ncrease your TM by 10-15lb

140
Press
130

160 x7 145 x8+

90 x8

265 x5 245 x5+

275 x8

90 x5 85 x5+
135 x8

275 x3 255 x3+

210 x8

160 x3 145 x5+

135 x8
 -?-
Lb
Kg
5