Strength Goals for 2011

Bench 315X8
Squat 405X8
Deadlift 405X8
Overhead 225X3
 1st CYCLE
BENCH PRESS 1RM 285
Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 190 70% 3 200 75% 5 215 40%
Set 2 75% 5 215 80% 3 230 85% 3 245 50%
Set 3 85% 5 245 90% 3 260 95% 1 275 60%
Max Set Reps 10 EST 1RM 327 6 EST 1RM 312 4 EST 1RM 312

DEADLIFT 1RM 325

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 215 70% 3 230 75% 5 245 40%
Set 2 75% 5 245 80% 3 260 85% 3 280 50%
Set 3 85% 5 280 90% 3 295 95% 1 310 60%
Max Set Reps 9 EST 1RM 364 5 EST 1RM 344 6 EST 1RM 372

STANDING PRESS 1RM 155

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 105 70% 3 110 75% 5 120 40%
Set 2 75% 5 120 80% 3 125 85% 3 135 50%
Set 3 85% 5 135 90% 3 140 95% 1 150 60%
Max Set Reps 14 EST 1RM 198 14 EST 1RM 205 12 EST 1RM 210

SQUAT 1RM 350

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 230 70% 3 245 75% 5 265 40%
Set 2 75% 5 265 80% 3 280 85% 3 300 50%
Set 3 85% 5 300 90% 3 315 95% 1 335 60%
Max Set Reps 10 EST 1RM 400 6 EST 1RM 378 3 EST 1RM 368

Assumptions - Est 1RM (90%)

BENCH 285
DEADLIFT 325
PRESS 155
SQUAT 350

All Time High Est. 1RM (Weight X Reps X .0333 + Weight)

BENCH 327
DEADLIFT 409
PRESS 218
SQUAT 400

Assistance work
Bench Feet on bench to push traps into bench - find that feeling with your feet on the ground. Shoulders pulled together. Feel lat pull down when you unrack. Push thru
(After 5/3/1) notes - don’t wear a hoody. Place feet on bench first and get arch and weight on traps.
Chins - 100
Barbell Rows 5X10
Dips - 50 (Weighted - 45s)
Abs

Dead SQUEEZE YOUT BUTT AND BAR AND EASE BAR OFF THE FLOOR
Dead 5/3/1
Good Morning - 5X10
Back Extension = 5X10
Pull Throughs
Abs

Press
(After 5/3/1)
Military 5X10
Chins - 100
Kroc Row
Dips - 50 (Weighted - 45s)
Face Pull
Abs

Squat ARCH BACK HARD, SHOW YOUR CROTCH

(After 5/3/1)
Squat 5X10
Lunge 5X10
Stiff Leg Dead - 5X10
Good Morning 5X10
Abs
 2nd CYCLE
BENCH PRESS 1RM 290
Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 115 Set 1 65% 5 190 70% 3 205 75%
5 145 Set 2 75% 5 220 80% 3 235 85%
5 175 Set 3 85% 5 250 90% 3 265 95%
CYCLE PR 327 Max Set Reps 7 EST 1RM 308 4 EST 1RM 300

DEADLIFT 1RM 335

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 130 Set 1 65% 5 220 70% 3 235 75%
5 165 Set 2 75% 5 255 80% 3 270 85%
5 195 Set 3 85% 5 285 90% 3 305 95%
CYCLE PR 372 Max Set Reps 13 EST 1RM 408 7 EST 1RM 376

STANDING PRES1RM 160

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 65 Set 1 65% 5 105 70% 3 115 75%
5 80 Set 2 75% 5 120 80% 3 130 85%
5 95 Set 3 85% 5 140 90% 3 145 95%
CYCLE PR 210 Max Set Reps 16 EST 1RM 215 15 EST 1RM 217

SQUAT 1RM 360

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 140 Set 1 65% 5 235 70% 3 255 75%
5 175 Set 2 75% 5 270 80% 3 290 85%
5 210 Set 3 85% 5 310 90% 3 325 95%
CYCLE PR 400 7 EST 1RM 382 6 EST 1RM 390
n you unrack. Push thru heels, even though they may not be on the ground. BE UNCOMFORTABLE AND TIGHT AS POSSIBLE.
 BENCH PRESS 1RM 295
Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 220 40% 5 120 Set 1 65% 5 191.75 70%
3 250 50% 5 145 Set 2 75% 5 221.25 80%
1 280 60% 5 175 Set 3 85% 5 250.75 90%
EST 1RM CYCLE PR 308 Max Set Reps

DEADLIFT 1RM 345

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 255 40% 5 135 Set 1 65% 5 224.25 70%
3 285 50% 5 170 Set 2 75% 5 258.75 80%
1 320 60% 5 205 Set 3 85% 5 293.25 90%
EST 1RM CYCLE PR 408 Max Set Reps

STANDING PRES1RM 165

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 120 40% 5 65 Set 1 65% 5 107.25 70%
3 140 50% 5 80 Set 2 75% 5 123.75 80%
1 155 60% 5 100 Set 3 85% 5 140.25 90%
EST 1RM CYCLE PR 217 Max Set Reps

SQUAT 1RM 370

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 270 40% 5 145 Set 1 65% 5 240.5 70%
3 310 50% 5 180 Set 2 75% 5 277.5 80%
1 345 60% 5 220 Set 3 85% 5 314.5 90%
EST 1RM CYCLE PR 390 Max Set Reps
 3rd CYCLE
BENCH PRESS 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 206.5 75% 5 221.25 40% 5 118 Set 1 65%
3 236 85% 3 250.75 50% 5 147.5 Set 2 75%
3 265.5 95% 1 280.25 60% 5 177 Set 3 85%

DEADLIFT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 241.5 75% 5 258.75 40% 5 138 Set 1 65%
3 276 85% 3 293.25 50% 5 172.5 Set 2 75%
3 310.5 95% 1 327.75 60% 5 207 Set 3 85%

STANDING PRES1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 115.5 75% 5 123.75 40% 5 66 Set 1 65%
3 132 85% 3 140.25 50% 5 82.5 Set 2 75%
3 148.5 95% 1 156.75 60% 5 99 Set 3 85%

SQUAT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 259 75% 5 277.5 40% 5 148 Set 1 65%
3 296 85% 3 314.5 50% 5 185 Set 2 75%
3 333 95% 1 351.5 60% 5 222 Set 3 85%
 4th CYCLE
300
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 195 70% 3 210 75% 5 225 40% 5 120
5 225 80% 3 240 85% 3 255 50% 5 150
5 255 90% 3 270 95% 1 285 60% 5 180

355
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 230.75 70% 3 248.5 75% 5 266.25 40% 5 142
5 266.25 80% 3 284 85% 3 301.75 50% 5 177.5
5 301.75 90% 3 319.5 95% 1 337.25 60% 5 213

170
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 110.5 70% 3 119 75% 5 127.5 40% 5 68
5 127.5 80% 3 136 85% 3 144.5 50% 5 85
5 144.5 90% 3 153 95% 1 161.5 60% 5 102

380
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 247 70% 3 266 75% 5 285 40% 5 152
5 285 80% 3 304 85% 3 323 50% 5 190
5 323 90% 3 342 95% 1 361 60% 5 228
 5th CYCLE
BENCH PRESS 1RM 305
Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 200 70% 3 215 75% 5 230 40%
Set 2 75% 5 230 80% 3 245 85% 3 260 50%
Set 3 85% 5 260 90% 3 275 95% 1 290 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

DEADLIFT 1RM 365

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 240 70% 3 260 75% 5 275 40%
Set 2 75% 5 275 80% 3 295 85% 3 315 50%
Set 3 85% 5 315 90% 3 330 95% 1 350 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

STANDING PRESS 1RM 175

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 115 70% 3 125 75% 5 135 40%
Set 2 75% 5 135 80% 3 140 85% 3 150 50%
Set 3 85% 5 150 90% 3 160 95% 1 170 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

SQUAT 1RM 390

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 255 70% 3 275 75% 5 295 40%
Set 2 75% 5 295 80% 3 315 85% 3 335 50%
Set 3 85% 5 335 90% 3 355 95% 1 375 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

All Time High Est. 1RM (Weight X Reps X .0333 + Weight)

BENCH 327
DEADLIFT 409
PRESS 218
SQUAT 400

Assistance work
Bench Feet on bench to push traps into bench - find that feeling with your feet on the ground. Shoulders pulled together. Feel lat pull down when you unrack. Push thru
(After 5/3/1) notes - don’t wear a hoody. Place feet on bench first and get arch and weight on traps.
Chins - 100
Barbell Rows 5X10
Dips - 50 (Weighted - 45s)
Abs

Dead SQUEEZE YOUT BUTT AND BAR AND EASE BAR OFF THE FLOOR
Dead 5/3/1
Good Morning - 5X10
Back Extension = 5X10
Pull Throughs
Abs

Press
(After 5/3/1)
Military 5X10
Chins - 100
Kroc Row
Dips - 50 (Weighted - 45s)
Face Pull
Abs

Squat ARCH BACK HARD, SHOW YOUR CROTCH

(After 5/3/1)
Squat 5X10
Lunge 5X10
Stiff Leg Dead - 5X10
Good Morning 5X10
Abs
 6th CYCLE
BENCH PRESS 1RM 310
Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 125 Set 1 65% 5 205 70% 3 220 75%
5 155 Set 2 75% 5 235 80% 3 250 85%
5 185 Set 3 85% 5 265 90% 3 280 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

DEADLIFT 1RM 375

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 150 Set 1 65% 5 245 70% 3 265 75%
5 185 Set 2 75% 5 285 80% 3 300 85%
5 220 Set 3 85% 5 320 90% 3 340 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

STANDING PRES1RM 180

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 70 Set 1 65% 5 120 70% 3 130 75%
5 90 Set 2 75% 5 135 80% 3 145 85%
5 105 Set 3 85% 5 155 90% 3 165 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

SQUAT 1RM 400

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 160 Set 1 65% 5 260 70% 3 280 75%
5 195 Set 2 75% 5 300 80% 3 320 85%
5 235 Set 3 85% 5 340 90% 3 360 95%
CYCLE PR 0 EST 1RM EST 1RM
n you unrack. Push thru heels, even though they may not be on the ground. BE UNCOMFORTABLE AND TIGHT AS POSSIBLE.
 BENCH PRESS 1RM 315
Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 235 40% 5 125 Set 1 65% 5 204.75 70%
3 265 50% 5 155 Set 2 75% 5 236.25 80%
1 295 60% 5 190 Set 3 85% 5 267.75 90%
EST 1RM CYCLE PR 0 Max Set Reps

DEADLIFT 1RM 385

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 285 40% 5 150 Set 1 65% 5 250.25 70%
3 320 50% 5 190 Set 2 75% 5 288.75 80%
1 360 60% 5 225 Set 3 85% 5 327.25 90%
EST 1RM CYCLE PR 0 Max Set Reps

STANDING PRES1RM 185

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 135 40% 5 75 Set 1 65% 5 120.25 70%
3 155 50% 5 90 Set 2 75% 5 138.75 80%
1 175 60% 5 110 Set 3 85% 5 157.25 90%
EST 1RM CYCLE PR 0 Max Set Reps

SQUAT 1RM 410

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 300 40% 5 160 Set 1 65% 5 266.5 70%
3 340 50% 5 200 Set 2 75% 5 307.5 80%
1 380 60% 5 240 Set 3 85% 5 348.5 90%
EST 1RM CYCLE PR 0 Max Set Reps
 7th CYCLE
BENCH PRESS 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 220.5 75% 5 236.25 40% 5 126 Set 1 65%
3 252 85% 3 267.75 50% 5 157.5 Set 2 75%
3 283.5 95% 1 299.25 60% 5 189 Set 3 85%

DEADLIFT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 269.5 75% 5 288.75 40% 5 154 Set 1 65%
3 308 85% 3 327.25 50% 5 192.5 Set 2 75%
3 346.5 95% 1 365.75 60% 5 231 Set 3 85%

STANDING PRES1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 129.5 75% 5 138.75 40% 5 74 Set 1 65%
3 148 85% 3 157.25 50% 5 92.5 Set 2 75%
3 166.5 95% 1 175.75 60% 5 111 Set 3 85%

SQUAT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 287 75% 5 307.5 40% 5 164 Set 1 65%
3 328 85% 3 348.5 50% 5 205 Set 2 75%
3 369 95% 1 389.5 60% 5 246 Set 3 85%
 8th CYCLE
320
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 208 70% 3 224 75% 5 240 40% 5 128
5 240 80% 3 256 85% 3 272 50% 5 160
5 272 90% 3 288 95% 1 304 60% 5 192

395
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 256.75 70% 3 276.5 75% 5 296.25 40% 5 158
5 296.25 80% 3 316 85% 3 335.75 50% 5 197.5
5 335.75 90% 3 355.5 95% 1 375.25 60% 5 237

190
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 123.5 70% 3 133 75% 5 142.5 40% 5 76
5 142.5 80% 3 152 85% 3 161.5 50% 5 95
5 161.5 90% 3 171 95% 1 180.5 60% 5 114

420
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 273 70% 3 294 75% 5 315 40% 5 168
5 315 80% 3 336 85% 3 357 50% 5 210
5 357 90% 3 378 95% 1 399 60% 5 252
327

409

218

400
 9th CYCLE
BENCH PRESS 1RM 325
Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 215 70% 3 230 75% 5 245 40%
Set 2 75% 5 245 80% 3 260 85% 3 280 50%
Set 3 85% 5 280 90% 3 295 95% 1 310 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

DEADLIFT 1RM 405

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 265 70% 3 285 75% 5 305 40%
Set 2 75% 5 305 80% 3 325 85% 3 345 50%
Set 3 85% 5 345 90% 3 365 95% 1 385 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

STANDING PRESS 1RM 195

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 130 70% 3 140 75% 5 150 40%
Set 2 75% 5 150 80% 3 160 85% 3 170 50%
Set 3 85% 5 170 90% 3 180 95% 1 190 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

SQUAT 1RM 430

Week 1 Week 2 Week 3 We
%1RM Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
Set 1 65% 5 280 70% 3 305 75% 5 325 40%
Set 2 75% 5 325 80% 3 345 85% 3 370 50%
Set 3 85% 5 370 90% 3 390 95% 1 410 60%
Max Set Reps EST 1RM EST 1RM EST 1RM

All Time High Est. 1RM (Weight X Reps X .0333 + Weight)

BENCH 327
DEADLIFT 409
PRESS 218
SQUAT 400

Assistance work
Bench Feet on bench to push traps into bench - find that feeling with your feet on the ground. Shoulders pulled together. Feel lat pull down when you unrack. Push thru
(After 5/3/1) notes - don’t wear a hoody. Place feet on bench first and get arch and weight on traps.
Chins - 100
Barbell Rows 5X10
Dips - 50 (Weighted - 45s)
Abs

Dead SQUEEZE YOUT BUTT AND BAR AND EASE BAR OFF THE FLOOR
Dead 5/3/1
Good Morning - 5X10
Back Extension = 5X10
Pull Throughs
Abs

Press
(After 5/3/1)
Military 5X10
Chins - 100
Kroc Row
Dips - 50 (Weighted - 45s)
Face Pull
Abs

Squat ARCH BACK HARD, SHOW YOUR CROTCH

(After 5/3/1)
Squat 5X10
Lunge 5X10
Stiff Leg Dead - 5X10
Good Morning 5X10
Abs
 10th CYCLE
BENCH PRESS 1RM 330
Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 130 Set 1 65% 5 215 70% 3 235 75%
5 165 Set 2 75% 5 250 80% 3 265 85%
5 195 Set 3 85% 5 285 90% 3 300 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

DEADLIFT 1RM 415

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 165 Set 1 65% 5 270 70% 3 295 75%
5 205 Set 2 75% 5 315 80% 3 335 85%
5 245 Set 3 85% 5 355 90% 3 375 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

STANDING PRES1RM 200

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 80 Set 1 65% 5 130 70% 3 140 75%
5 100 Set 2 75% 5 150 80% 3 160 85%
5 120 Set 3 85% 5 170 90% 3 180 95%
CYCLE PR 0 Max Set Reps EST 1RM EST 1RM

SQUAT 1RM 440

Week 4 Week 1 Week 2 Week 3
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 175 Set 1 65% 5 290 70% 3 310 75%
5 215 Set 2 75% 5 330 80% 3 355 85%
5 260 Set 3 85% 5 375 90% 3 400 95%
CYCLE PR 0 EST 1RM EST 1RM
n you unrack. Push thru heels, even though they may not be on the ground. BE UNCOMFORTABLE AND TIGHT AS POSSIBLE.
 BENCH PRESS 1RM 335
Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 250 40% 5 135 Set 1 65% 5 217.75 70%
3 285 50% 5 165 Set 2 75% 5 251.25 80%
1 315 60% 5 200 Set 3 85% 5 284.75 90%
EST 1RM CYCLE PR 0 Max Set Reps

DEADLIFT 1RM 425

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 315 40% 5 170 Set 1 65% 5 276.25 70%
3 355 50% 5 210 Set 2 75% 5 318.75 80%
1 395 60% 5 250 Set 3 85% 5 361.25 90%
EST 1RM CYCLE PR 0 Max Set Reps

STANDING PRES1RM 205

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 150 40% 5 80 Set 1 65% 5 133.25 70%
3 170 50% 5 100 Set 2 75% 5 153.75 80%
1 190 60% 5 120 Set 3 85% 5 174.25 90%
EST 1RM CYCLE PR 0 Max Set Reps

SQUAT 1RM 450

Week 3 Week 4 Week 1 Week 2
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
5 330 40% 5 180 Set 1 65% 5 292.5 70%
3 375 50% 5 220 Set 2 75% 5 337.5 80%
1 420 60% 5 265 Set 3 85% 5 382.5 90%
EST 1RM CYCLE PR 0 Max Set Reps
 11th CYCLE
BENCH PRESS 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 234.5 75% 5 251.25 40% 5 134 Set 1 65%
3 268 85% 3 284.75 50% 5 167.5 Set 2 75%
3 301.5 95% 1 318.25 60% 5 201 Set 3 85%

DEADLIFT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 297.5 75% 5 318.75 40% 5 170 Set 1 65%
3 340 85% 3 361.25 50% 5 212.5 Set 2 75%
3 382.5 95% 1 403.75 60% 5 255 Set 3 85%

STANDING PRES1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 143.5 75% 5 153.75 40% 5 82 Set 1 65%
3 164 85% 3 174.25 50% 5 102.5 Set 2 75%
3 184.5 95% 1 194.75 60% 5 123 Set 3 85%

SQUAT 1RM
Week 2 Week 3 Week 4 Week 1
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM
3 315 75% 5 337.5 40% 5 180 Set 1 65%
3 360 85% 3 382.5 50% 5 225 Set 2 75%
3 405 95% 1 427.5 60% 5 270 Set 3 85%
 12th CYCLE
340
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 221 70% 3 238 75% 5 255 40% 5 136
5 255 80% 3 272 85% 3 289 50% 5 170
5 289 90% 3 306 95% 1 323 60% 5 204

435
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 282.75 70% 3 304.5 75% 5 326.25 40% 5 174
5 326.25 80% 3 348 85% 3 369.75 50% 5 217.5
5 369.75 90% 3 391.5 95% 1 413.25 60% 5 261

210
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 136.5 70% 3 147 75% 5 157.5 40% 5 84
5 157.5 80% 3 168 85% 3 178.5 50% 5 105
5 178.5 90% 3 189 95% 1 199.5 60% 5 126

460
Week 1 Week 2 Week 3 Week 4
Reps Weight %1RM Reps Weight %1RM Reps Weight %1RM Reps Weight
5 299 70% 3 322 75% 5 345 40% 5 184
5 345 80% 3 368 85% 3 391 50% 5 230
5 391 90% 3 414 95% 1 437 60% 5 276
327

409

218

400