Mass Cycle:1

Day 1 Day 2 Day 3 Day 4 Core Lift Current 1RM Strength 1RM Wendler Percentages
Squat OHP Deadlift Bench Intensity Rep Range OH Press Brian said in the 52.5 Wave 1 Wave 2 Wave 3 Wave 4
comments to do this
Burpee 5x Lat Pulldown BB Snatch BB Rows Heavy 10/8/6 Heavy 7/4/1 Deadlift 135 135 TB DL 0.60 0.65 0.70 0.75
program based off your
Front Squats Push Press Deadlifts Bench Press Wave 1 Medium 12/9/7 Wave 4 Medium 8/6/2 Bench Press 1RM, not a TM. 82.5 Heavy 0.70 0.75 0.80 0.85
Band Twist 30s Planks 30s BB Side bend Full contact twist 30s Light 15/10/8 Light 9/7/4 Squat 110 110 Front Squats 0.80 0.85 0.90 0.95
Mountain Climbers 30s Battle Ropes 30s KB Swings 30s SB Slams Heavy 9/7/4 0.55 0.60 0.65 0.70
Box Jumps Pendlay Rows Banded GMornings Assisted Pullups Wave 2 Medium 10/8/6 Speed 10x3 1RM = (Weight x Reps x .0333) + Weight Medium 0.65 0.70 0.75 0.80
Deadlifts Bench Press Squats OHP Light 12/9/7 Endurance 4x8 0.70 0.75 0.80 0.85
Heavy 8/6/2 Reps 5x5 0.50 0.55 0.60 0.65
Wave 3 Medium 9/7/4 Light 0.60 0.65 0.70 0.75
Light 10/8/6 0.70 0.75 0.80 0.85

WAVE 1 WAVE 2 WAVE 3 WAVE 4 Speed 0.55 0.60 0.65 0.70

SQUAT Week 1 - H Week 2 - M Week 3 - L Week 4 - H Week 5 - M Week 6 - L Week 7 - H Week 8 - M Week 9 - L Week 10 - H Week 11 - M Week 12 - L Endurance 0.60 0.65 0.70 0.75
Set 1 65 60 55 70 60 55 75 70 65 82.5 75 70 Reps 0.70 0.75 0.80 0.85
Set 2 75 70 65 82.5 70 65 87.5 82.5 75 92.5 87.5 82.5
Set 3 87.5 75 75 92.5 75 75 97.5 87.5 87.5 102.5 92.5 92.5
Technique DL - Speed DL - Endurance DL - Reps DL - Speed DL - Endurance DL - Reps DL - Speed DL - Endurance DL - Reps DL - Speed DL - Endurance DL - Reps
Box jumps x3 x8 x5 x3 x8 x5 x3 x8 x5 x3 x8 x5
Deadlift 72.5 80 92.5 80 87.5 100 87.5 92.5 107.5 87.5 92.5 107.5 Squats Tempo Squats 5,4,3,2,3,4,5 @ 55
Assistance Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy Wall sits 30s
Conditioning DL Snatch DL 30s
PR: Set 3 Snatch Shrugs x12
x3
Shrug Holds 30s
OHP Week 1 - M Week 2 - L Week 3 - H Week 4 - M Week 5 - L Week 6 - H Week 7 - M Week 8 - L Week 9 - H Week 10 - M Week 11 - L Week 12 - H RKC Planks 30s
Set 1 27.5 25 30 30 27.5 32.5 32.5 30 35 35 32.5 37.5 OHP Tabata Z Press 10s
Set 2 32.5 30 35 35 32.5 37.5 37.5 35 40 40 37.5 42.5 Crucifix Walk 5x 1 lap
Set 3 35 35 40 37.5 37.5 42.5 40 40 45 42.5 42.5 47.5 Bended LatRaises
Technique BNH - Endurance BNH - Reps BNH - Speed BNH - Endurance BNH - Reps BNH - Speed BNH - Endurance BNH - Reps BNH - Speed BNH - Endurance BNH - Reps BNH - Speed Bench Press Hinged Row 30s
Pendlay Rows x8 x5 x3 x8 x5 x3 x8 x5 x3 x8 x5 x3 Pause BP 10s
5x
Bench Press 47.5 57.5 45 52.5 60 47.5 57.5 65 52.5 57.5 65 52.5 Tricep Drop Failure
Assistance Main - Heavy Main - Endurance Main - Reps Main - Heavy Main - Endurance Main - Reps Main - Heavy Main - Endurance Main - Reps Main - Heavy Main - Endurance Main - Reps Rest 30s - 60s
Conditioning
PR: Set 3

Deadlifts Week 1 - L Week 2 - H Week 3 - M Week 4 - L Week 5 - H Week 6 - M Week 7 - L Week 8 - H Week 9 - M Week 10 - L Week 11 - H Week 12 - M
Set 1 67.5 80 76 72.5 87.5 83 80 92.5 90 87.5 100 97 Conditioning EMOM 10 minutes
Set 2 80 92.5 90 87.5 100 97 92.5 107.5 103 100 112.5 110 3 x Burpees
Set 3 92.5 107.5 97 100 112.5 103 107.5 120 110 112.5 127.5 117 5 x Squats Jumps
Technique SQT - Reps SQT - Speed SQT - Endurance SQT - Reps SQT - Speed SQT - Endurance SQT - Reps SQT - Speed SQT - Endurance SQT - Reps SQT - Speed SQT - Endurance 5 x Push-ups
Banded GMornings x5 x3 x8 x5 x3 x8 x5 x3 x8 x5 x3 x8 10 x MClimbers
Squat 75 75 65 82.5 82.5 70 87.5 87.5 75 87.5 87.5 75 10 x Jumping Jacks
Assistance Main - Endurance Main - Reps Main - Light Main - Endurance Main - Reps Main - Light Main - Endurance Main - Reps Main - Light Main - Endurance Main - Reps Main - Light
Conditioning
PR: Set 3

Bench Press Week 1 - H Week 2 - M Week 3 - L Week 4 - H Week 5 - M Week 6 - L Week 7 - H Week 8 - M Week 9 - L Week 10 - H Week 11 - M Week 12 - L
Set 1 47.5 45 40 52.5 47.5 45 52.5 52.5 47.5 52.5 57.5 52.5
Set 2 57.5 52.5 47.5 60 57.5 52.5 60 60 57.5 60 65 60
Set 3 65 57.5 57.5 70 60 60 70 65 65 70 70 70
Technique OHP - Speed OHP - Endurance OHP - Reps OHP - Speed OHP - Endurance OHP - Reps OHP - Speed OHP - Endurance OHP - Reps OHP - Speed OHP - Endurance OHP - Reps
Assisted Pullups x3 x8 x5 x3 x8 x5 x3 x8 x5 x3 x8 x5
OHP 27.5 30 35 30 32.5 37.5 32.5 35 40 32.5 35 40
Assistance Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy Main - Reps Main - Light Main - Heavy
Conditioning
PR: Set 3