Fill in new 1RM

from Week 6,
these are used
This is a 2-3RM Progression is Number of T3T2
with progression
prior to week
Start Date 1 2/26/2018
what percent of # T2 Lifts movements
2 tables in T2a Increment
Day Days per week the TM4 eachis # T3 Lifts 3 work in weeks 7-
Front
week squat
uses. If 11
1 Training Max Squat included
you 285
change the 1RM Wk 6 Squat 0
separately
default T2Ahere
lifts,
2 Bench since195
it uses Bench 0
you need to its
3 Dead own 300
progression
assign it a Dead 0
4 OHP (not 145 on
based
progression. OHP 0
back squats)
See row 21
T2A Progression T2Bheaders
column T2C T3A T3B
1 Deficit Dead Deficit Dead (hidden)
Chest Supp for
Row Cable Tri Push Cable Row
acceptable
2 CG Bench CG Bench DB Shoulder
values. Shrug Pec Fly
3 Front Squat Front Squat Lat Pull Leg Ext WG Lat Pulldo
4 Legs Up Bench Legs Up Bench Push Press Cable Tri Push Shrug

T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last
T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM.
T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
T3 is volume work
Blue fields are warm-ups toward your training weight, white fields are working sets
Work up...
T1 Target Date Meso/Wk/Day T1 Wt Rep Wt Rep Wt
1 2/26/2018 1/1/1 Squat
2 2/27/2018 1/1/2 Bench
Find 10RM
3 3/1/2018 1/1/3 Dead
4 3/3/2018 1/1/4 OHP
5 3/5/2018 1/2/1 Squat
6 3/6/2018 1/2/2 Bench
Find 8RM
7 3/8/2018 1/2/3 Dead
8 3/10/2018 1/2/4 OHP
9 3/12/2018 1/3/1 Squat
10 3/13/2018 1/3/2 Bench
Find 6RM
11 3/15/2018 1/3/3 Dead
12 3/17/2018 1/3/4 OHP
13 3/19/2018 2/1/1 Squat
14 3/20/2018 2/1/2 Bench
Find 4RM
15 3/22/2018 2/1/3 Dead
16 3/24/2018 2/1/4 OHP
17 3/26/2018 2/2/1 Squat
18 3/27/2018 2/2/2 Bench
Find 2RM
19 3/29/2018 2/2/3 Dead
20 3/31/2018 2/2/4 OHP
21 4/2/2018 2/3/1 Squat
22 4/3/2018 2/3/2 Bench
Find 1RM
23 4/5/2018 2/3/3 Dead
24 4/7/2018 2/3/4 OHP
25 4/9/2018 3/1/1 Squat
26 4/10/2018 3/1/2 Bench
Find 6RM
27 4/12/2018 3/1/3 Dead
28 4/14/2018 3/1/4 OHP
29 4/16/2018 3/2/1 Squat
30 4/17/2018 3/2/2 Bench
Find 4RM
31 4/19/2018 3/2/3 Dead
32 4/21/2018 3/2/4 OHP
33 4/23/2018 3/3/1 Squat
34 4/24/2018 3/3/2 Bench
Find 2RM
35 4/26/2018 3/3/3 Dead
36 4/28/2018 3/3/4 OHP
37 4/30/2018 4/1/1 Squat
38 5/1/2018 4/1/2 Bench
Find 5RM
39 5/3/2018 4/1/3 Dead
40 5/5/2018 4/1/4 OHP
41 5/7/2018 4/2/1 Squat
42 5/8/2018 4/2/2 Bench
Find 3RM
43 5/10/2018 4/2/3 Dead
44 5/12/2018 4/2/4 OHP
45 5/14/2018 4/3/1 Squat
46 5/15/2018 4/3/2 Bench
Find 1RM
47 5/17/2018 4/3/3 Dead
48 5/19/2018 4/3/4 OHP
 Progression is
what percent of
the TM each
week uses. If
you add an
Enter your
exotic lift, you
smallest plate -
need to assign it
Increment 2.5this isa1.
used for a copy of this in your local drive (File > Make a copy) to make changes on your own copy
Make
progression.
rounding lifts
See row 13
2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
column headers
0 3. Choose
(hidden) foryour T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
If not tested in
0 acceptable
4. adjust
Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
week 6,
values.
0 5. Click the blue button to create your customized schedule
here manually
0

T3B T3C T3D Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-

Cable Row DB Hammer Cu Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2Qi
Pec Fly Rear Delt Fly Want more customization? Unhide rows 21-34 to tweak your lifts and progr
WG Lat Pulldo EZ Bar Curl
Dead Bench Questions & comments:
Bench deweycooter@gmail.com or reddit.com/u/steve_dc
Shrug Incline DB Curl

d progression table), last is AMRAP. Week 6 is 1RM.

Week 12 is 1RM. Create my J&T2.0 Schedule
Delete
Worko
ut
Working Sets Data
Rep Wt Rep Wt Reps Rep Rep + T2A %TM Rep Rep Rep Rep Rep
200 6 Deficit Dead 150 10
125 6 CG Bench 100 10
210 6 Front Squat 105 10
85 6 Legs Up Bench 90 10
215 5 Deficit Dead 180 8
135 5 CG Bench 105 8
225 5 Front Squat 115 8
95 5 Legs Up Bench 100 8
230 4 Deficit Dead 210 6
145 4 CG Bench 115 6
240 4 Front Squat 120 6
100 4 Legs Up Bench 105 6
235 3 Deficit Dead 225 4
150 3 CG Bench 120 4
250 3 Front Squat 125 4
110 3 Legs Up Bench 110 4
240 2 Deficit Dead 240 2
155 2 CG Bench 125 2
255 2 Front Squat 130 2
115 2 Legs Up Bench 115 2 This value is
based on the
week 6 1RM and
it's
corresponding
progression rate
in rows 21-34
 This value is
0 0 Deficit Dead Rest based on the
week 6 1RM and
0 0
85% of 6RM CG Bench Rest it's
0 0 Front Squat Rest corresponding
0 0 Legs Up Bench Rest progression rate
This value
in rows is
21-34
0 3 Deficit Dead 0 6 based on the
week 6 1RM and
0 3
85% of 4RM CG Bench 0 6 it's
0 3 Front Squat 0 6 corresponding
0 3 Legs Up Bench 0 6 progression rate
This value
in rows is
21-34
0 2 Deficit Dead 0 5 based on the
week 6 1RM and
0 2
85% of 2RM CG Bench 0 5 it's
0 2 Front Squat 0 5 corresponding
0 2 Legs Up Bench 0 5 progression rate
This value
in rows is
21-34
0 1 Deficit Dead 0 4 based on the
week 6 1RM and
0 1
90% of 5RM CG Bench 0 4 it's
0 1 Front Squat 0 4 corresponding
0 1 Legs Up Bench 0 4 progression rate
This value
in rows is
21-34
0 2 Deficit Dead 0 3 based on the
week 6 1RM and
0 2
90% of 3RM CG Bench 0 3 it's
0 2 Front Squat 0 3 corresponding
0 2 Legs Up Bench 0 3 progression rate
in rows 21-34
0 1 Deficit Dead 0 2
0 1 CG Bench 0 2
0 1 Front Squat 0 2
0 1 Legs Up Bench 0 2
0 0 Deficit Dead Rest
0 0 CG Bench Rest
0 0 Front Squat Rest
0 0 Legs Up Bench Rest
 hanges on your own copy
smallest weight increment
e in order of your lifting days
is lift should follow

gspot.com/2016/07/jacked-tan-20.html
ets/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
o tweak your lifts and progression tables.
m or reddit.com/u/steve_dc

Work up... Working Sets

T2B Rep Max Wt Rep Wt Rep Wt Rep Wt MRS MRS MRS
Chest Supp Row 15
DB Shoulder 15
Lat Pull 15
Push Press 15
Chest Supp Row 12
DB Shoulder 12
Lat Pull 12
Push Press 12
Chest Supp Row 10
DB Shoulder 10
Lat Pull 10
Push Press 10
Chest Supp Row 8
DB Shoulder 8
Lat Pull 8
Push Press 8
Chest Supp Row 6
DB Shoulder 6
Lat Pull 6
Push Press 6
 Rest
Rest
Rest
Rest
Chest Supp Row 12
DB Shoulder 12
Lat Pull 12
Push Press 12
Chest Supp Row 10
DB Shoulder 10
Lat Pull 10
Push Press 10
Chest Supp Row 8
DB Shoulder 8
Lat Pull 8
Push Press 8
Chest Supp Row 6
DB Shoulder 6
Lat Pull 6
Push Press 6
Chest Supp Row 0
DB Shoulder 0
Lat Pull 0
Push Press 0
Rest
Rest
Rest
Rest
 T3A Rep Wt MRS MRS MRS T3B Rep Wt MRS MRS MRS T3C
Cable Tri Pushd 20 Cable Row 20 DB Hammer Curl
Shrug 20 Pec Fly 20 Rear Delt Fly
Leg Ext 20 WG Lat Pulldown 20 EZ Bar Curl
Cable Tri Pushd 20 Shrug 20 Incline DB Curl
Cable Tri Pushd 18 Cable Row 18 DB Hammer Curl
Shrug 18 Pec Fly 18 Rear Delt Fly
Leg Ext 18 WG Lat Pulldown 18 EZ Bar Curl
Cable Tri Pushd 18 Shrug 18 Incline DB Curl
Cable Tri Pushd 16 Cable Row 16 DB Hammer Curl
Shrug 16 Pec Fly 16 Rear Delt Fly
Leg Ext 16 WG Lat Pulldown 16 EZ Bar Curl
Cable Tri Pushd 16 Shrug 16 Incline DB Curl
Cable Tri Pushd 14 Cable Row 14 DB Hammer Curl
Shrug 14 Pec Fly 14 Rear Delt Fly
Leg Ext 14 WG Lat Pulldown 14 EZ Bar Curl
Cable Tri Pushd 14 Shrug 14 Incline DB Curl
Cable Tri Pushd 12 Cable Row 12 DB Hammer Curl
Shrug 12 Pec Fly 12 Rear Delt Fly
Leg Ext 12 WG Lat Pulldown 12 EZ Bar Curl
Cable Tri Pushd 12 Shrug 12 Incline DB Curl
Cable Tri Pushd 10 Cable Row 10 DB Hammer Curl
Shrug 10 Pec Fly 10 Rear Delt Fly
Leg Ext 10 WG Lat Pulldown 10 EZ Bar Curl
Cable Tri Pushd 10 Shrug 10 Incline DB Curl
Cable Tri Pushd 0 Cable Row 0 DB Hammer Curl
Shrug 0 Pec Fly 0 Rear Delt Fly
Leg Ext 0 WG Lat Pulldown 0 EZ Bar Curl
Cable Tri Pushd 0 Shrug 0 Incline DB Curl
Cable Tri Pushd 18 Cable Row 18 DB Hammer Curl
Shrug 18 Pec Fly 18 Rear Delt Fly
Leg Ext 18 WG Lat Pulldown 18 EZ Bar Curl
Cable Tri Pushd 18 Shrug 18 Incline DB Curl
Cable Tri Pushd 16 Cable Row 16 DB Hammer Curl
Shrug 16 Pec Fly 16 Rear Delt Fly
Leg Ext 16 WG Lat Pulldown 16 EZ Bar Curl
Cable Tri Pushd 16 Shrug 16 Incline DB Curl
Cable Tri Pushd 14 Cable Row 14 DB Hammer Curl
Shrug 14 Pec Fly 14 Rear Delt Fly
Leg Ext 14 WG Lat Pulldown 14 EZ Bar Curl
Cable Tri Pushd 14 Shrug 14 Incline DB Curl
Cable Tri Pushd 12 Cable Row 12 DB Hammer Curl
Shrug 12 Pec Fly 12 Rear Delt Fly
Leg Ext 12 WG Lat Pulldown 12 EZ Bar Curl
Cable Tri Pushd 12 Shrug 12 Incline DB Curl
Cable Tri Pushd 0 Cable Row 0 DB Hammer Curl
Shrug 0 Pec Fly 0 Rear Delt Fly
Leg Ext 0 WG Lat Pulldown 0 EZ Bar Curl
Cable Tri Pushd 0 Shrug 0 Incline DB Curl
Rep Wt MRS MRS MRS Volume Reps
20
20
20
20
18
18
18
18
16
16
16
16
14
14
14
14
12
12
12
12
10
10
10
10
0
0
0
0
18
18
18
18
16
16
16
16
14
14
14
14
12
12
12
12
0
0
0
0