One Rep Max Calculator Used For First Wave Estimated 1RM Weight Used Bench 3213213 295

Squat 532 OH Press 155 Deadlift 498

Overhead

Training Maxes (90% of 1RM) Deadlift Bench Press

ave Reps 1 1 5 1 Squat .

Biceps 5x10-20 . Rear Delts 5x10-20 3b. Chins 5x5-10 1b.Hip Thrusts 3x10 2a. Lunges 3x8-10 1b. Anti R abs 3x30-60sec 2b. Dips 5x5-10 2a. Decline Situps 5xAMAP Accessory Work 1a. Incline DB Bench 3x10-15 2b. Back Raises 3xAMAP 3. DB Floor Press 3x10-15 1b.10s Wave Bench Accumulation (week 1) Intensification (week 2) 10s Wave Deadlift 10s wave OHP Realization (week 3) Reps Achieved 15 Deload (week 4) Reps Achieved 15 Reps Achieved Wave 1 Estimated Maxes Bench Deadlift OHP Squat 1a. Side Raises 5x10-20 3a. Row 3x10-15 2. Zercher Sq 3x8-10 1a. Shrugs 5x15-20 3. W.

10s wave OHP 10s wave Squat Reps Achieved 13 Reps Achieved 14 Work DB Floor Press 3x10-15 1a. Leg Press 5x5-10 a. Rear Delts 5x10-20 3a. RDL 5x5-10 1b. Biceps 5x10-20 3b. Row 3x10-15 1b. SL HipThrust 3x10/side b. Ab fallouts/wheel 5x10-20 . Side Raises 5x10-20 2. Reverse Hypers 3x5-10 3.

8 sets Front Raises 3x10 Biceps 5x10 Triceps 5x10 SL.Hip Thrusts 5x10 Weighted Hypers 3x10 Side Raises 3x10 Rear Delts 3x15-20 .8s wave Bench Accumulation (week 5) Intensification (week 6) 8s wave Deadlift 8s wave OHP Realization (week 7) Reps Achieved 10 Deload (week 8) Reps Achieved 13 Reps Achieved Wave 2 Estimated Maxes Bench Deadlift OHP Squat Accessory Work Plyo Pushups 3x3 Dips 3x5-10 Wide Stance Squat 3x5 Chins 8x5-10 Abs .

8 sets Conditioning .8s wave OHP 8s wave Squat Reps Achieved 13 Reps Achieved 8 Work Chins 8x5-10 Lunges 3x12-20 total Front Raises 3x10 Leg Press 3x8-10 Side Raises 3x10 Rear Delts 3x15-20 Abs .

8 sets Box Jumps .3 Sets Row Type 3x10 Face pulls 3x20 .5s wave Bench Accumulation (week 9) Intensification (week 10) 5s wave Deadlift 5s wave OHP Realization (week 11) Reps Achieved 5 Deload (week 12) Reps Achieved 5 Reps Achieved Wave 3 Estimated Maxes Bench Deadlift OHP Squat Accessory Work 2s Paused bench 3x8 Biceps 3x10 Triceps 3x10 Band Bx Squats 5x2 Abs .3x3 1 arm DB Shrugs 3x15 Hamstring Curls 3x15 Chins 5x5 Front Raises 3x10 Side Raises 3x10 Rear Delts 3x15-20 Rotators .

3 Sets Abs .Hip Thrusts 5x10 Leg Extensions 3x15 Conditioning Face pulls 3x20 .8 Sets SL.5s wave OHP 5s wave Squat Reps Achieved 5 Reps Achieved 5 Work Chins 5x5 Front Raises 3x10 Side Raises 3x10 Rear Delts 3x15-20 BSS .

8 Sets Chins 3x3 Hypers .5 Sets Rear Delts 5x15-20 .3s wave Bench Accumulation (week 13) Intensification (week 14) 3s wave Deadlift 3s wave OHP Realization (week 15) Reps Achieved 3 Deload (week 16) Reps Achieved 3 Reps Achieved Wave 4 Estimated Maxes Bench Deadlift OHP Squat 2s Paused Bench 3x8 Biceps 3x10 Accessory Work Abs .

3s wave OHP 3s wave Squat Reps Achieved 3 Reps Achieved 3 Work Chins 3x3 Rear Delts 5x15-20 BSS 3 sets Abs 8 sets Conditioning .

Intensification . The last set of each exersize should be max reps with the following rules a. 3.1.5 or 5 for lower body. instead of counting 12 reps over and adding weight. Accumulation . For example: if for your last set of squats you manage 12 reps you add 2. 2. Or on your 5's wave of bench you make 10 reps you would add 6. only count 10.5 for upper body and 2. leave no reps to be spared.5lbs to your max. Realization .5 or 5 lbs for each rep so either 5 or10lbs. Squat and Deadlift RM's should be your best belted RM. IE Deadlift 20 reps during the last set of the 8's wave.Max reps but leave 2-3 reps left in the tank b. After the rep out during the realization phase add weight to your 1rm for the next wave based on every rep you got over the standard(Either 1.AMAP.25 or 2. . people with lower maxes or experienced lifters should use the lower number.Max reps but leave a rep or two in the tank c. If you are able to surpass the standard by more than 10 reps.25 or 12. do this every wave with the last set of the realization phase.

ONLY USE A BELT ON THE FINAL SET OF THE INTENSIFICATION AND REALIZATION SET. .4.

lowing rules .

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