2_Suns_531_LP_6_day_Deadlift_Focus
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQ
1
2
Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. - ? -
3
Each week, increase your training max if you were able to complete all the repsLb
4
You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)Kg
5
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs5
6
7
How much you will increase your TM each week is based on how you perform in the 1+ set each day
8
If you get 0-1 reps, do not increase your TMIf you get 2-3 Reps, increase your TM by 5lb
9
If you get 4-5 reps, increase your TM 5-10lbIf you get more than 5 Reps, increase your TM by 10-15lb
10
11
Lb or Kg?Lb
12
13
n-Suns 531 LP1RM's:Squat:500Bench345Deadlift600Press225
14
TM's450315540205
15
16
Monday
17
Bench205x8235x6270x4270x4270x4250x5235x6220x7205x8+
18
OHP105x6125x5145x3145x5145x7145x4145x6145x8
19
Assistance:Chest, Arms, Back
20
21
Tuesday
22
Deadlift405x5460x3515x1+485x3460x3430x3405x3380x3350x3+
23
Front Squat160x5205x5250x3250x5250x7250x4250x6250x8
24
Assistance:Back, Abs
25
26
Wednesday
27
OHP155x5175x3195x1+185x3175x3165x3155x5145x5135x5+
28
Incline Bench125x6160x5190x3190x5190x7190x4190x6190x8
29
Assistance:Shoulders, Chest
30
31
Thursday
32
Squat340x5385x3430x1+405x3385x3360x3340x5315x5295x5+
33
Sumo Dead270x5325x5380x3380x5380x7380x4380x6380x8
34
Assistance:Legs, Abs
35
36
Friday
37
Bench235x5270x3300x1+285x3270x5250x3235x5220x3205x5+
38
C.G.Bench125x6160x5190x3190x5190x7190x4190x6190x8
39
Assistance:Arms, Other
40
41
Saturday
42
Deadlift390x3390x3390x3390x3390x3390x3390x3390x3
43
Front Squat255x3255x3255x3255x3255x3255x3
44
Assistance:Upper Back, Legs
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...