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Month 1: __________ - __________Fill in weights and reps for each lift by replacing the "X"'s

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SUPPLEMENTAL WORK

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BENCHMax90%EST. MAXWeightReps

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#VALUE!#VALUE!#VALUE!XX

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SetsRepsPercentagePoundsReps CompletedComments

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Week 1350.650.750.85#VALUE!#VALUE!#VALUE!

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Week 2330.70.80.9#VALUE!#VALUE!#VALUE!

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Week 335,3,10.750.850.95#VALUE!#VALUE!#VALUE!

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Week 4350.40.50.6#VALUE!#VALUE!#VALUE!

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DEADLIFTMax90%EST. MAXWeightReps

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#VALUE!#VALUE!#VALUE!XX

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SetsRepsPercentagePoundsReps CompletedComments

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Week 1350.650.750.85#VALUE!#VALUE!#VALUE!

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Week 2330.70.80.9#VALUE!#VALUE!#VALUE!

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Week 335,3,10.750.850.95#VALUE!#VALUE!#VALUE!

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Week 4350.40.50.6#VALUE!#VALUE!#VALUE!

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PRESSMax90%EST. MAXWeightReps

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#VALUE!#VALUE!#VALUE!XX

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SetsRepsPercentagePoundsReps CompletedComments

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Week 1350.650.750.85#VALUE!#VALUE!#VALUE!

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Week 2330.70.80.9#VALUE!#VALUE!#VALUE!

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Week 335,3,10.750.850.95#VALUE!#VALUE!#VALUE!

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Week 4350.40.50.6#VALUE!#VALUE!#VALUE!

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SQUATMax90%EST. MAXWeightReps

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#VALUE!#VALUE!#VALUE!XX

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SetsRepsPercentagePoundsReps CompletedComments

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Week 1350.650.750.85#VALUE!#VALUE!#VALUE!

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Week 2330.70.80.9#VALUE!#VALUE!#VALUE!

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Week 335,3,10.750.850.95#VALUE!#VALUE!#VALUE!

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Week 4350.40.50.6#VALUE!#VALUE!#VALUE!

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Weight x Reps x .0333 + Weight = Estimated 1RM

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- Warm-up: 1x5 at 40%, 1x5 at 50%, 1x3 at 60%

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- LAST SET = (Reps) + Max reps, except for Week 4

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