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Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of you Each week, increase your training max if you were able to complete all the reps You will have to manually enter your new Training Max, which will overwrite the formula (th Assistance work is done with bodybuilding sets/reps, and can be changed to fit your n

How much you will increase your TM each week is based on how you perform in the 1+ set

If you get 0-1 reps, do not increase your TM If you get 4-5 reps, increase your TM 5-10lb

 

If you get 2-3 Reps, increase your TM by 5 If you get more than 5 Reps, increase you

Lb or Kg?

Kg

 
 

1RM's:

 

130.0

Bench

90.0

Deadlift

120.0

n-Suns 531 LP

TM's

Squat:

122.0

87.1

119.0

Monday

Bench

57.5

x8

65.0

x6

75.0

x4

75.0

x4

75.0

x4

70.0

x5

65.0

x6

OHP

30.0

x6

35.0

x5

42.5

x3

42.5

x5

42.5

x7

42.5

x4

42.5

x6

Assistance:

 

Chest, Arms, Back

 

Tuesday

Deadlift

90.0

x5

100.0

x3

112.5

x1+

107.5

x3

100.0

x3

95.0

x3

90.0

x3

Front Squat

42.5

x5

55.0

x5

67.5

x3

67.5

x5

67.5

x7

67.5

x4

67.5

x6

Assistance:

 

Back, Abs

 

Wednesday

OHP

45.0

x5

50.0

x3

57.5

x1+

52.5

x3

50.0

x3

47.5

x3

45.0

x5

Incline Bench

35.0

x6

42.5

x5

52.5

x3

52.5

x5

52.5

x7

52.5

x4

52.5

x6

Assistance:

 

Shoulders, Chest

 

Thursday

Squat

92.5

x5

102.5

x3

115.0

x1+

110.0

x3

102.5

x3

97.5

x3

92.5

x5

Sumo Dead

60.0

x5

72.5

x5

82.5

x3

82.5

x5

82.5

x7

82.5

x4

82.5

x6

Assistance:

 

Legs, Abs

 

Friday

Bench

65.0

x5

75.0

x3

82.5

x1+

77.5

x3

75.0

x5

70.0

x3

65.0

x5

C.G.Bench

35.0

x6

42.5

x5

52.5

x3

52.5

x5

52.5

x7

52.5

x4

52.5

x6

Assistance:

 

Arms, Other

 

Saturday

Deadlift

87.5

x3

87.5

x3

87.5

x3

87.5

x3

87.5

x3

87.5

x3

87.5

x3

Front Squat

67.5

x3

67.5

x3

67.5

x3

67.5

x3

67.5

x3

67.5

x3

 

Assistance:

 

Upper Back, Legs

 

r

true max.

 

at is okay!)

eeds

 

t each day

 

lb

r

TM by 10-15lb

 
 

Press

60.0

59.6

 

60.0

x7

57.5

x8+

42.5

x8

 

82.5

x3

77.5

x3+

67.5

x8

 
 

42.5

x5

37.5

x5+

52.5

x8

 
 

85.0

x5

80.0

x5+

82.5

x8

 
 

60.0

x3

57.5

x5+

52.5

x8

 
 

87.5

x3

 

- ? - Lb Kg

2.5

- ? - Lb Kg 2.5
- ? - Lb Kg 2.5
- ? - Lb Kg 2.5
- ? - Lb Kg 2.5
- ? - Lb Kg 2.5
- ? - Lb Kg 2.5