MAXES:

SQUAT:
BENCH:
DEADLIFT:

kgs
470
300
605

weight x reps

x
300 x
605 x
470

CATEGORY:

1
1
1

WK 1

WK 2

DAY 1
SQUAT
BENCH
ACC

LOAD

Pause Squat
CGBP w/ susp. KBs
Pullups

ACC
ACC

%1RM

RPE

LOAD

%1RM

5 x3
325 69.0%
6 x 3 202.5 67.5%
3 x 10
x
x

8
8
8

6 x 2 347.5 74.0%
6 x 3 212.5 71.0%
3 x 10
x
x

4 x1
6 x4
3 x8
x
x

8
8
8

4 x1
6 x4
3 x8
x
x

500
235

82.5%
78.0%

385
385

82.0%
82.0%

385
220

82.0%
73.0%

DAY 2
DEADLIFT
BENCH
ACC

Deadlift
Bench
OHP

ACC
ACC

485 80.0%
227.5 76.0%

DAY 3
SQUAT
SQUAT
ACC
ACC

High Bar Squat

Squat AMRAP
Bent Row
Tricep Pushdowns

5
1
4
3

375
375

80.0%
80.0%

8
8
8
9

5
1
4
3

2 x1
5 x5
3 x8
x
x

375
210

80.0%
70.0%

8
8
8

2 x1
4 x5
3 x8
x
x

3
4
6
3

455
330
210

75.0%
70.0%
70.0%

8
8
8

3
4
6
3

ACC

x
x
x
x
x

4
4
6
10

x
x
x
x
x

4
4
6
10

DAY 4
SQUAT
BENCH
ACC

Comp. Squat
Medium Grip Bench
Seated Cable Row

ACC
ACC

DAY 5
DEADLIFT
SQUAT
BENCH
ACC
ACC

Deadlift
Comp. Squat
Bench
Weighted Abs

x
x
x
x
x

5
7
2
10

x
x
x
x
x

5
485 80.0%
6 337.5 72.0%
2
215 72.0%
10

DAY 6
BENCH
ACC
ACC
ACC

5
1
3
3

x
x
x
x
x

4
4
4
10

240
240

80.0%
80.0%

8
8
8
8

average intensity: 75.2%

NL

Lifts

VOL

5
1
3
3

%SQ

%BN

%DL

36%
43%

54%
41%

10%
16%

195

310

190

305
300

185

295
180

290

175

285

170

280
1

3
Week

x
x
x
x
x

4 242.5 81.0%
4 242.5 81.0%
4
10

average intensity: 77.7%

Avg Wt

Comp. Bench
Bench AMRAP
Push Press
Bicep Curls

BENCH

NL
AVG WT (intensity)

WK 3

WK 4

RPE

LOAD

8
8
8

RPE

LOAD

5 x 3 337.5 72.0%
6 x3
210 70.0%
3 x 10
x
x

8
8
8

5 x 3 357.5 76.0%
6 x3
220 73.0%
3 x 10
x
x

8
8
8

8
8
8

4 x1
6 x4
3 x8
x
x

8
8
8

4 x1
6 x4
3 x8
x
x

530
240

87.5%
80.0%

8
8
8

8
8
8
9

5
1
4
3

84.0%
84.0%

8
8
8
9

5
1
4
3

405
405

86.0%
86.0%

8
8
8
9

8
8
8

2 x1
5 x5
3 x8
x
x

380 81.0%
212.5 71.0%

8
8
8

2 x1
5 x5
3 x8
x
x

390
225

83.0%
75.0%

8
8
8

8
8
8

3
4
6
3

4
500 82.5%
7 342.5 73.0%
2
220 73.0%
10

8
8
9

x
x
x
x
x

x
x
x
x
x

4
4
6
10

%1RM

515 85.0%
227.5 76.0%

395
395

5
470 77.5% 8
7 332.5 71.0% 8
2 212.5 71.0% 8.5
10

3
4
6
3

x
x
x
x
x

x
x
x
x
x

4
4
6
10

%1RM

RPE

G WT (intensity)

8
8
8
8

5
1
3
3

x
x
x
x
x

4
4
4
10

250
250

83.0%
83.0%

average intensity: 77.6%

8
8
8
8

5
1
3
3

x
x
x
x
x

4
4
4
10

255
255

85.0%
85.0%

average intensity: 80.4%

8
8
8
8