2_Suns_531_Linear Progression (5 day)
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. - ? -
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Clicking the Up/Down arrows will increase/decrease your training max by 5Lb
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Each week, increase your training max if you were able to complete all the repsKg
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Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs5
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How much you will increase your TM each week is based on how you perform in the 1+ set each day
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If you get 0 -1 reps, do not increase your TM - If you get 2-3 Reps, increase your TM by 5lb
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If you get 4-5 reps, increase your TM 5-10lb - If you get 5+ Reps, increase your TM by 10-15lb
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Lb or Kg?Lb
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2_Suns 531 LP1RM's:Squat:420Bench250Deadlift435Press140
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TM's380225395130
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Monday
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Bench145x8170x6190x4190x4190x4180x5170x6160x7145x8+
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OHP65x680x590x390x590x790x490x690x8
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Assistance:Chest, Arms, Back
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Tuesday
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Squat285x5325x3360x1+340x3325x3305x3285x5265x5245x5+
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Sumo Dead200x5235x5275x3275x5275x7275x4275x6275x8
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Assistance:Legs, Abs
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Wednesday
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OHP100x5110x3125x1+115x3110x3105x3100x590x585x5+
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Incline Bench90x6115x5135x3135x5135x7135x4135x6135x8
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Assistance:Shoulders, Chest
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Thursday
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Deadlift295x5335x3375x1+355x3335x3315x3295x3275x3255x3+
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Front Squat135x5170x5210x3210x5210x7210x4210x6210x8
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Assistance:Back, Abs
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Friday
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Bench170x5190x3215x1+205x3190x5180x3170x5160x3145x5+
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C.G.Bench90x6115x5135x3135x5135x7135x4135x6135x8
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Assistance:Arms, Other
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