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com
Max Calculator and Rep Sheet
Athlete's Name:
Weight Lifted Estimated 1RM
0 0

Reps Performed Weights and Reps

0 0- 0 1-2 reps
0- 0 2-3 reps
Exercise Performed 0- 0 3-4 reps
Any 0- 0 4-5 reps
0- 0 4-6 reps
0- 0 6-10 reps
0- 0 10-15 reps
0- 0 15-20 reps

Created by Cal Dietz and Danny Raimondi

 To purchase software visit xlathlete.com Neuro Rating

Power Clean
Wednesday

Front Squat
Back Squat

Back Squat

Rack squat
Monday
Jersey #

Deadlift
Step up
Bench
Friday

Lunge
Athlete Name
1 John 7 100% 100% 100% 100 100 100 80 100 50 40 120 120
2 Mike 44 50% 60% 70% 100 100 100 80 100 50 40 120 120
3 Tad 22 100% 100% 100% 415 295 255 332 415 208 166 498 498
4 100% 100% 100% 0 0 0 0 0 0
5 100% 100% 100% 0 0 0 0 0 0
6 100% 100% 100% 0 0 0 0 0 0
7 100% 100% 100% 0 0 0 0 0 0
 DB Straight Leg DL
DB Walking Lunge
SL Reverse Hyper
Sport Back Squat

DB Incline Bench
DB SL Calf Raise
SL Glute Bar Lift
SL Hex Deadlift

Straight Leg DL
Walking Lunge

Reverse Hyper
Front Step Up

Incline Bench
Glute Bar Lift
Safety Squat

Hex Deadlift

Bench Press
SL Leg Press
DB Step up

DB Bench
Leg Press

SL Squat

DB Fly
133 115 100 100 50 50 20 40 150 45 30 20 40 65 50 75 40 25 100 80 35 30 25
133 115 100 100 50 50 20 40 150 45 30 20 40 65 50 75 40 25 100 80 35 30 25
552 477 415 415 208 208 83 166 623 187 125 83 166 270 208 311 166 104 295 236 103 89 74
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
 SA Straight Side Lat Pull
Straight Arm Lat Pull

SA Straight Lat Pull

DB Shoulder Press

SA Lat Pull Supine

SA Squat Lat Row

Lat Pull Chin Grip

DB Side Lat Raise

SA Lat Pull Down

Dynamic Lat Pull
Lat Pull Supine

Squat Lat Row

Lat Pull Down
DB Incline Fly

DB Rear Delt
OH Lat Raise
Arnold Press

DB BO Row

BB BO Row
DB Shrug

DB Twist
Pull Up
Shrug
18 25 13 15 10 20 70 120 75 35 65 60 55 55 55 25 25 35 30 25 15 15 75
18 25 13 15 10 20 70 120 75 35 65 60 55 55 55 25 25 35 30 25 15 15 75
52 74 37 44 30 59 207 354 221 103 192 177 162 162 162 74 74 103 89 74 44 44 221
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
 SA Rev Grip Tri Push Down

Concentration Curl
DB Pro Sup Throat
DB Sup Pro Throat
SA Tri Push Down
DB tri Floor Press
Rev Grip Tri Push
Close Grip Bench

DB Throat Press
Ez Throat Press

Tri Push Down

DB Tri Sup Pro

DB Tri Pro Sup

Zottman Curl
Reverse Curl
Ez Bar Curl
DB Tri Ext

Drag Curl
Ez Tri Ext

Bar Curl
Chin Up

DB Curl
Dips

80 35 35 80 50 50 20 15 15 20 20 20 20 15 15 60 40 15 40 35 20 35 20
80 35 35 80 50 50 20 15 15 20 20 20 20 15 15 60 40 15 40 35 20 35 20
236 103 103 236 148 148 59 44 44 59 59 59 59 44 44 177 118 44 118 103 59 103 59
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
 Incline Hammer Curls

DB Curl to Arnold
DB Curl to Press

DB Hang Snatch
DB Hang Clean

DB Push Press

DB RDL InLine
Power Snatch

DB RDL Shrug
Power Clean

Clean & Jerk

JM DB Press

Push Press

RDL Shrug
SA Snatch
JM Press
Gripper

DB Jerk

DB RDL
Snatch
Clean

Jerk

RDL
20 20 60 20 60 30 100 90 70 70 65 70 70 75 50 35 35 25 25 33 33 33 75
20 20 60 20 60 30 100 90 70 70 65 70 70 75 50 35 35 25 25 33 33 33 75
59 59 177 59 177 89 255 230 179 179 166 179 179 311 128 89 89 64 64 137 137 137 311
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
 Jerk Support Iso
DB Clean & Jerk

Rack Deadlift
Hang Snatch
Clean Pulls

40 125 70 100 150

40 125 70 100 150
102 319 179 255 383
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 OLYMPIC CHEST
oly chest

Clean Bench Press

To purchase software visit xlathlete.com Clean & Jerk Bench Throw
Clean Pulls Close Grip Bench
DB Hang Clean DB Bench
DB Jerk DB Fly
DB Push Press DB Incline Press
BACK LEGS HAMSTRINGS
back legs ham

Back Ext Back Drop Squat SL Reverse Hyper

Back Ext DB Row Back Power Step Up 3 Way Ham Press
Back Ext DB Twisting Row Back Squat 3 Way Ham Touch
BB BO Row Balance SL Squat 3 Way Ham Touch Med Ball
Chin Up Bulgarian Split Squat Assisted Nordic Ham Curls
DB BO Row Cross Over Step Up Ball Band Leg Curls
 Se
BICEPS TRICEPS ABDOMINALS
bi tri abs

Bar Curl Band Tricep Extension Alt V Up

Bicep Curl Band Close Grip Bench Alt V Up Iso Hold
Bicep Curl Shock Close Grip Push Up Alternating Superman
Chin Up DB Pro Sup Thoat Bicycle Crunch
Concentration Curl DB Sup Pro Throat Closed Lunge V Band Twist
DB Curl DB Throat Press Cobra
 Secondary
PREHAB GRIP SHOULDERS
prehab grip shoulder

4 WY BND Ankle Kicks Bam Bams Arnold Press

90 90 Glute Iso Hold Gripper Band Lying External Rotation
90 90 Groin Iso Hold Partner Pipe Twist Band Lying Internal Rotation
Balance SL Squat Plate Flip Cuban Press
Ball Bent Knee Glute Lift Plate Hold Cuban Press Figure 8
Band Adduction Plate Pinchers Cuban Press Incline
CALVES RESTORATION NECK MANUAL
calf rest neck manual

Ankle Band Work Bulgarian Split Squat Iso Manual 4-Way Neck Manual 4-Way Neck
Anterior Tibialis Band Band Hip Traction 1 Way Neck Manual Arm Abduction
Calf Raises Glute Ham Hang 2 Way Neck Manual Bench Press
DB SL Calf Raise Isometric Split 4 Way neck Manual Bicep Curl
Leg Press Calf Raise Laying Relaxation Neck Bridge 4 way Manual Clamshell
Laying Wall Shakes Neck Bridge 2 way Manual Leg Abduction
Plyometrics Explosive chest
Plyo_leg Plyo_chest

1/2 Squat Jump Band Speed Press

Accelerated Band Half Box SL Jump Bench Throw
Accelerated Band Half Box SL Jump Chest
PauseDrop Plyo Push Up
Accelerated Band Half Lunge Pause Clap
JumpPush Up
Close
Accelerated Band Half Lunge Reactive Grip Bench Press Throw
Jump
Decline push up Drops
Accelerated Band Half SL Jump Eccentric
Iso Miscellaneous 1 Miscellaneous 2 Miscellaneous 3

iso Misc_1 Misc_2 Misc_3

Balance SL Iso Squat

Bench Dip Iso Hold
Bench Glute Lift Iso
Bicep Curl Iso Hold
Bulgarian Split Squat Iso
Chest Iso Hold
NAME REPS % % SETS

Double warm up 5,3 50.0% 67.0% 1,1

s1- 1 78-80% 1 78.0% 80.0% 1
s1- 5 75-80% 5 75.0% 80.0% 1
s1- 5 80-82.5% 5 80.0% 82.5% 1
s1- 8 70-75% 8 70.0% 75.0% 1
s1- 8 75-80% 8 75.0% 80.0% 1
s1-10 65-70% 10 65.0% 70.0% 1
s1-10 70-75% 10 70.0% 75.0% 1
s1-12 65-70% 12 65.0% 70.0% 1
s1-12 70-75% 12 70.0% 75.0% 1
s1-15 65-70% 15 65.0% 70.0% 1
s1-20 65-70% 20 65.0% 70.0% 1
s2- 1 87.5-92.5% 1 87.5% 92.5% 2
s2- 3 77.5-82.5% 3 77.5% 82.5% 2
s2- 3 90-92.5% 3 90.0% 92.5% 2
s2- 3 92.5-95% 3 92.5% 95.0% 2
s2- 4 92.5-95% 4 92.5% 95.0% 2
s2- 5 80-82.5% 5 80.0% 82.5% 2
s2- 5 82.5-85% 5 82.5% 85.0% 2
s2- 6 75-80% 6 75.0% 80.0% 2
s2- 7 75-80% 7 75.0% 80.0% 2
s2- 8 70-75% 8 70.0% 75.0% 2
s2- 8 75-80% 8 75.0% 80.0% 2
s2- 9 65-70% 9 65.0% 70.0% 2
s2- 9 70-75% 9 70.0% 75.0% 2
s2-10 65-70% 10 65.0% 70.0% 2
s2-10 70-75% 10 70.0% 75.0% 2
s2-12 70-75% 12 70.0% 75.0% 2
s2-12 75-80% 12 75.0% 80.0% 2
s2-15 60-65% 15 60.0% 65.0% 2
s2-15 65-70% 15 65.0% 70.0% 2
s2-20 60-65% 20 60.0% 65.0% 2
s3- 3 78-80% 3 78.0% 80.0% 3
s3- 3 90-92.5% 3 90.0% 92.5% 3
s3- 3 92.5-95% 3 92.5% 95.0% 3
s3- 4 72.5-75% 4 72.5% 75.0% 3
s3- 4 87.5-90% 4 87.5% 90.0% 3
s3- 4 90-92.5% 4 90.0% 92.5% 3
s3- 5 80-82.5% 5 80.0% 82.5% 3
s3- 5 82.5-85% 5 82.5% 85.0% 3
s3- 6 75-80% 6 75.0% 80.0% 3
s3- 6 80-82.5% 6 80.0% 82.5% 3
s3- 7 70-75% 7 70.0% 75.0% 3
s3- 7 75-80% 7 75.0% 80.0% 3
s3- 8 70-75% 8 70.0% 75.0% 3
s3- 8 75-80% 8 75.0% 80.0% 3
s3- 9 65-70% 9 65.0% 70.0% 3
s3- 9 70-75% 9 70.0% 75.0% 3
s3-10 65-70% 10 65.0% 70.0% 3
s3-10 70-75% 10 70.0% 75.0% 3
s3-12 65-70% 12 65.0% 70.0% 3
s3-12 70-75% 12 70.0% 75.0% 3
s3-15 60-65% 15 60.0% 65.0% 3
s3-15 65-70% 15 65.0% 70.0% 3
s3-20 60-65% 20 60.0% 65.0% 3
s4- 1 85-85.7% 1 85.0% 87.5% 4
s4 -3 75-80% 3 75.0% 80.0% 4
s4- 3 80-82.5% 3 80.0% 82.5% 4
s4- 3 87.5-92.5% 3 87.5% 92.5% 4
s4- 4 72.5-75% 4 72.5% 75.0% 4
s4- 4 75-80% 4 75.0% 80.0% 4
s4- 4 80-82.5% 4 80.0% 82.5% 4
s4- 5 75-80% 5 75.0% 80.0% 4
s4- 5 80-82.5% 5 80.0% 82.5% 4
s4- 6 75-80% 6 75.0% 80.0% 4
s4- 7 70-75% 7 70.0% 75.0% 4
s4- 8 70-75% 8 70.0% 75.0% 4
s4- 9 65-70% 9 65.0% 70.0% 4
s4- 9 70-75% 9 70.0% 75.0% 4
s4-10 65-70% 10 65.0% 70.0% 4
s4-10 70-75% 10 70.0% 75.0% 4
s4-12 65-70% 12 65.0% 70.0% 4
s4-12 75-77.5% 12 75.0% 77.5% 4
s4-15 55-65% 15 55.0% 65.0% 4
s4-20 50-60% 20 50.0% 60.0% 4
s5- 1 87-92% 1 87.5% 92.5% 5
s5- 3 75-80% 3 75.0% 80.0% 5
s5- 3 87.5-92.5% 3 87.5% 92.5% 5
s5- 4 75-80% 4 75.0% 80.0% 5
s5- 4 80-82.5% 4 80.0% 82.5% 5
s5- 5 70-75% 5 70.0% 75.0% 5
s5- 5 75-80% 5 75.0% 80.0% 5
s5- 6 70-75% 6 70.0% 75.0% 5
s5- 7 70-75% 7 70.0% 75.0% 5
s5- 8 65-70% 8 65.0% 70.0% 5
s5- 8 70-75% 8 70.0% 75.0% 5
s5- 9 65-70% 9 65.0% 70.0% 5
s5-10 65-70% 10 65.0% 70.0% 5
s5-12 65-70% 12 65.0% 70.0% 5
s5-20 50-60% 20 65.0% 70.0% 5
To purchase software visit xlathlete.com
0:0:0:0
0:0:0:0:10:10
0:0:0:0:17:10 To purchase software visit xlathlete.com
0:0:0:0:25:12
0:0:X:0:32:30

0:0:X:0:40:30

0:1:0:10
0:10:0:0
0:12:0:0
0:15:0:0
0:2:0:0
0:4:0:0
0:5:0:0
0:5:0:30
0:5:0:5:25:12
5:0:5:0
5:2:0:0
5:2:5:0
0:1:0:0
0:3:0:0
0:5:0:0:25:12
1 Way
10 on 20 off
2 Board
2 way
2% - Tendo
25 on 35 off
25 Pounds
25% Bwt
3 Board
3 way
3% - Tendo
30 on 30 off
33% Bwt
4 Board
4 Way
4% - Tendo
4:0:0:0
40 on 20 off
45 Pounds
5 on 25 off
5% - Tendo
5:0:0:0:25:12
50% Bwt
6% - Tendo
66% Bwt
7 on 23 off
7% - Tendo
9 on 21 off
Air Max
Alternating
Alt-Vib-Ice
Twist
Vibration
warm-up
Weighted
WT Release
X:X:X:X:32:30
 Template
Created by: Tad Johnson Athlete: Tad 22 Maxes Squat 415 Bench 295 Power Clean 255

To purchase software visit xlathlete.com

Team Name
Day 1 Week 1 Week 2 Day 3 Week 1 Week 2 Day 5 Week 1 Week 2
100%

100%

100%
Class Cycle 1 Reps Load Sets Notes Class Cycle 1 Reps Load Sets Notes Class Cycle 1 Reps Load Sets Notes
295 chest s3- 8 75-80% Bench Press 8 220 235 3 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/ pair w/
192 back s3-12 65-70% BB BO Row 12 125 135 3 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/ pair w/
124.5 ham s3- 6 80-82.5% SL Reverse Hyper 6 100 105 3 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
59 shoulder s3- 8 70-75% Arnold Press 8 40 45 3 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!

pair w/ pair w/ pair w/

0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
pair w/ pair w/ pair w/
0 #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 #VALUE! #VALUE!
 Athlete: Tad 22 Maxes Squat 415 Bench 295 Power Clean 255

To purchase software visit xlathlete.com Team Name

Day 1 Week 1 Week 2 Day 3 Week 1 Week 2 Day 5 Week 1 Week 2
100%

100%

100%
Reps Load Sets Notes Reps Load Sets Notes Reps Load Sets Notes
295 Bench Press 8 220 235 3 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
pair w/ 0 0 0
192 BB BO Row 12 125 135 3 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
pair w/ 0 0 0
125 SL Reverse Hyper 6 100 105 3 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
59 Arnold Press 8 40 45 3 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0
0 0 0
00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0 00 #VALUE! #VALUE! 0

22 Tad
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