One Rep Max Calculator Used For First Wave

Estimated 1RM Weight Used

Bench 205 175
Squat 360 300
OH Press 130 110
Deadlift 470 405

Training Maxes (90% of 1RM)

Overhead Deadlift Bench Press
115 425 185
Reps
5
6
5
5

Squat
325
 10s Wave 10s Wave 10s wave
Bench Deadlift OHP
Accumulation (week 1) 5x10@110 5x10@255 5x10@70
Intensification (week 2) 1x5@100 1x5@235 1x5@65
1x5@115 1x5@265 1x5@70
3x10@125 3x10@285 3x10@80
Realization (week 3) 1x5@95 1x5@215 1x5@60
1x3@110 1x3@255 1x3@70
1x1@130 1x1@300 1x1@80
Reps Achieved Reps Achieved Reps Achieved
1xAMAP@140 15 1xAMAP@320 12 1xAMAP@85 12
Deload (week 4) 1x5@75 1x5@170 1x5@45
1x5@95 1x5@215 1x5@60
1x5@110 1x5@255 1x5@70
 10s wave
Squat
5x10@195
1x5@180
1x5@205
3x10@220
1x5@165
1x3@195
1x1@230
Reps Achieved
1xAMAP@245 12
1x5@130
1x5@165
1x5@195
 8s wave 8s wave 8s wave
Bench Deadlift OHP
Accumulation (week 5) 5x8@130 5x8@285 5x8@80
Intensification (week 6) 1x3@120 1x3@260 1x3@70
1x3@135 1x3@295 1x3@80
3x8@145 3x8@315 3x8@85
Realization (week 7) 1x5@100 1x5@220 1x5@60
1x3@120 1x3@260 1x3@70
1x2@140 1x2@305 1x2@85
1x1@150 1x1@325 1x1@325
Reps Achieved Reps Achieved Reps Achieved
1xAMAP@160 13 1xAMAP@350 100 1xAMAP@95 100
Deload (week 8) 1x5@80 1x5@175 1x5@50
1x5@100 1x5@220 1x5@60
1x5@120 1x5@260 1x5@70
 8s wave
Squat
5x8@220
1x3@200
1x3@225
3x8@245
1x5@170
1x3@200
1x2@235
1x1@250
Reps Achieved
1xAMAP@270 0
1x5@135
1x5@170
1x5@200
 5s wave 5s wave 5s wave
Bench Deadlift OHP
Accumulation (week 9) 6x5@150 6x5@625 6x5@245
Intensification (week 10) 1x2@140 1x2@535 1x2@210
1x2@155 1x2@650 1x2@255
4x5@165 4x5@695 4x5@270
Realization (week 11) 1x5@110 1x5@450 1x5@175
1x3@130 1x3@535 1x3@210
1x2@150 1x2@625 1x2@245
1x1@160 1x1@670 1x1@265
1x1@170 1x1@715 1x1@280
1x1@160 1x1@670 1x1@265
Reps Achieved Reps Achieved Reps Achieved
1xAMAP@185 65 1xAMAP@760 15 1xAMAP@300 12
Deload (week 12) 1x5@85 1x5@360 1x5@140
1x5@110 1x5@450 1x5@175
1x5@130 1x5@535 1x5@210
 5s wave
Squat
6x5@235
1x2@200
1x2@245
4x5@260
1x5@170
1x3@200
1x2@235
1x1@250
1x1@270
1x1@250
Reps Achieved
1xAMAP@285 100
1x5@135
1x5@170
1x5@200
 3s wave 3s wave 3s wave
Bench Deadlift OHP
Accumulation (week 13) 7x3@275 7x3@710 7x3@280
Intensification (week 14) 1x1@255 1x1@660 1x1@260
1x1@285 1x1@730 1x1@285
5x3@300 5x3@780 5x3@305
Realization (week 15) 1x5@185 1x5@475 1x5@185
1x3@220 1x3@565 1x3@220
1x2@255 1x2@660 1x2@260
1x1@275 1x1@710 1x1@280
1x1@290 1x1@755 1x1@295
1x1@310 1x1@805 1x1@315
Reps Achieved Reps Achieved Reps Achieved
1xAMAP@330 10 1xAMAP@850 15 1xAMAP@335 12
Deload (week 16) 1x5@145 1x5@380 1x5@150
1x5@185 1x5@475 1x5@185
1x5@220 1x5@565 1x5@220
 3s wave
Squat
7x3@610
1x1@565
1x1@630
5x3@670
1x5@405
1x3@485
1x2@565
1x1@610
1x1@650
1x1@690
Reps Achieved
1xAMAP@730 100
1x5@325
1x5@405
1x5@0
Monday
Bench whatever phase it is
horizontal pulling DB rows or Chest supported rows 5x10-15
dips 3xAMAP
Abs front 3-5x15-20
upper body conditioning sledgehammer tire hits

Wednesday
Deadlift whatever phase it is
Hamsting/Low back GHR or 45 hyper 3-5x5-10
Walking Lunges 3-5x12-20 steps
Side Bends 3-5x15-20
Jumping weighted or box jumps 4x3, 5x2, 5x1

Friday
Military Press whatever phase it is
Lat Pull Down 5-10x5-10
Dips 5x10-20
Upper body Conditioning battle ropes

Saturday
Squat whatever phase it is
GHR 3x10-20
back extension 3x10-20
decline sit ups 3-5x10-20
Sprinting free or weighted 10, 15, 20 yards