Cycle

:
Date:

5/3/1 Simple Strength Template

2
3/19/2011
Max

Press
CGBP
Deadlift
Front Squat
Bench press
Incline BP
Squat
SLDL

140
175
325
170
190
145
235
165

90% Goal Need to add
Weight
Reps
130 155
15 1 RM Calc
120
16 =
160
295 335
10
155
175 225
35
135
215 285
50
150

Week 1

Week 2
Weight

Press

Reps
55
65
80
85
100
115
80
100
115
65

CGBP

Kroc Rows

1RM

5
5
3
5
5
12
10
10
10
20

165
CGBP

Reps

55
65
80
95
105
120
100
115
130

1RM
5
5
3
3
3
6
8
8
6

145

Kroc Rows

Week 1

Week 2
Weight

Deadlift

Reps
120
150
180
195
225
255
80
95
110

Front Squat

Hypers
Leg raise

1RM

5
Deadlift
5
3
5
5
8 325
10
Front Squat
10
10
10,10,10
Hypers
10,8,6
Leg raise

Week 1

Weight
Reps
1RM
120
5
150
5
180
3
210
3
240
3
270
6 325
95
8
110
8
125
6
10-10-10
10-8-8

Week 2
Weight

Bench press

Week 3
Weight

Press

Reps
70
90
105

1RM
5
5
3

Weight
Bench press

1 RM
185

70
90
105

Reps

1RM
5
5
3

WeightReps
Press
55
5
65
5
80
3
100
5
115
3
125
8
CGBP
105
5
120
5
140
5
Kroc Rows
65
25
bicep superset
Week 3
WeightReps
Deadlift
120
5
150
5
180
3
225
5
255
3
285
5
Front Squat
105
5
120
5
135
5
Hypers
10-10-10
Leg raise
10-8-6
shrugs
80
20
Week 3
WeightReps
Bench press
70
5
90
5
105
3

Incline BP

Dips

115
135
150
70
85
95
2 chains

5
5
11
10
10
10
12

125
140
160
85
95
110
45

205
Incline BP

Dips

Week 1

3
3
8
8
8
6
16

Week 2
Weight

Squat

SLDL

Sumo press 2p

Reps
90
110
130
140
165
185
75
90
105

5
5
3
5
5
10
10
10
10
30

1RM

Weight
Squat

250
SLDL

Sumo press 3 p
bicep superset

90
110
130
155
175
195
90
105
120

Reps

205
Incline BP

135
150
170
90
105
115

5
3
6
5
5
5

tricep superset
pullups
Week 3
1RM
WeightReps
5
Squat
90
5
5
110
5
3
130
3
3
165
5
3
185
3
10 260
205
8
8
SLDL
100
5
8
115
5
6
130
5
30
Sumo press
Ab roller
GMs

Week 4
1RM

Weight

Reps

1RM

Press

55
65
80

5
5
5

CGBP

65
80
100

5
5
5

160

Week 4
1RM
Deadlift

Weight
Reps 1RM
120
5
150
5
180
3

335
Front Squat

10-10-10
10-8-6

65
80
95

5
5
5

Hypers
Leg raise
Week 4

1RM

Weight
Bench press

70
90
105

Reps

1RM
5
5
3

205
Incline BP

55
70
85

5
5
5

Dips
Week 4
1RM

Weight

Reps

1RM

Squat

90
110
130

5
5
3

SLDL

60
75
90

5
5
5

260

Sumo press

Cycle:
Date:

5/3/1 Simple Strength Template

2
3/19/2011
Max

Press
CGBP
Deadlift
Front Squat
Bench press
Incline BP
Squat
SLDL

145
180
335
180
195
150
245
175

90% Goal Need to add
Weight
Reps
135 155
10 1 RM Calc
45
16 =
165
305 335
0
165
180 225
30
135
225 285
40
160

Week 1

Week 2
Weight

Press

Reps
55
70
85
90
105
115
85
100
120
70

CGBP

Kroc Rows
Pullups

1RM

5
5
3
5
5
5
10
10
10

135
CGBP

Kroc Rows
Pullups

Week 1

Reps

55
70
85
95
110
125
100
120
135
70

1RM
5
5
3
3
3
3
8
8
6

Press

140
CGBP

Kroc Rows
Pullups

Week 2
Weight

Deadlift

Reps
125
155
185
200
230
260
85
100
120

Front Squat

Hypers
Leg raise
DB Shrugs
Week 1

1RM

5
5
3
5
5
5
10
10
10

Deadlift

305
Front Squat

Reps
75
90

1RM
5
5

Weight
Reps
125
155
185
215
245
275
100
120
135

1RM
5
5
3
3
3
3
8
8
6

85
Weight

Bench press

WeightReps
55
5
70
5
85
3
105
5
115
3
130
1
110
5
125
5
145
5
70

Week 3

Hypers
Leg raise
DB Shrugs
Week 2

85
Weight

Bench press

Week 3
Weight

Press

1 RM
70

Reps
75
90

5
5

WeightReps
Deadlift
125
5
155
5
185
3
230
5
260
3
305
290
1
Front Squat
110
5
125
5
145
5
Hypers
Leg raise
DB Shrugs
85
Week 3
1RM
WeightReps
Bench press
75
5
90
5

110
120
135
155
70
85
95
45

Incline BP

Dips
Ab Wheel
Week 1
Weight
Squat

SLDL

Sumo press 4p
Calves
4p
Chins

3
5
5
5
10
10
10

185
Incline BP

Dips
Ab Wheel
Week 2
Reps

90
115
135
150
170
195
80
100
115

110
130
145
165
85
95
110
45

5
5
3
5
5
5
10
10
10

1RM

Weight
Squat

90
115
135
160
180
205
100
115
130

230
SLDL

Sumo press
Calves
Chins

4p
4p

3
3
3
3
8
8
6

185
Incline BP

Dips
Ab Wheel
Week 3
Reps

1RM
5
5
3
3
3
3
8
8
6

110
135
155
175
90
105
115
45

3
5
3
1
5
5
5

WeightReps
Squat
90
5
115
5
135
3
170
5
195
3
230
215
1
SLDL
105
5
120
5
140
5
Sumo press 4p
Calves
4p
Chins

Week 4
1RM

Weight

Reps

1RM

Press

55
70
85

5
5
5

CGBP

70
85
100

5
5
5

135

Week 4
1RM
Deadlift

Weight
Reps 1RM
125
5
155
5
185
3

300
Front Squat

70
85
100

5
5
5

Week 4
1RM

Weight
Bench press

Reps
75
90

1RM
5
5

110

3

55
70
85

5
5
5

185
Incline BP

Week 4
1RM

Weight

Reps

1RM

Squat

90
115
135

5
5
3

SLDL

65
80
100

5
5
5

225

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