Simple Jack'd 2x.xlsx

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2	①	Weight			Lbs			"Simple Jack'd 2x"										Estimated 1 Rep Max Calculator:										Weight	325	Reps	10	E.1RM		433
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4	②	Primary Squat Variations								Max				Primary Press Variations										Max			Primary Pull Variations						Max
5		Low Bar Squat								526				Flat Bench										401			Sumo Deadlift						751
6		No-Grip Front Squat								379				Paused Bench										404			Sumo Block Pull						866
7		Box Squat								478				Slingshot Bench										469			Conventional Deadlift						640
8		High Bar Squat								456				OHP										250			Sumo Deficit Deadlift						615
9		SSB								458				Push Press										265			Power Clean						253
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11	③	Focus 1		④	Press Variation							Max		TM		Required Daily Minimum
12		Press			OHP							250		82.5%		6+		reps		@ 175		Lbs			x	x		x	x	x	x	x
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14	③b	Focus 2		④	Squat Variation							Max		TM		Required Daily Minimum
15		Squat			No-Grip Front Squat							379		92.5%		6+		reps		@ 295		Lbs			x	x		x	x								⑦
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17	⑤	Squat Variation							Max		TM		⑤	Press Variation									Max		TM	⑤	Hinge Variation					Max		TM	Squat - Press - Hinge - Press - Hinge - Press : 1-2-1 Rotation
18		SSB							458		85.0%			Paused Bench									404		87.5%		Sumo Block Pull					866		85.0%
19																																			x	SSB
20			Squat Day 1												Press Day 1													Hinge Day 1							x		Paused Bench
21			40	reps		@ 290	Lbs			x	⑥				40		reps		@ 265		Lbs			x	⑥			40	reps	@ 550	Lbs		x	⑥				Sumo Block Pull
22																																					Slingshot Bench
23			Squat Day 2												Press Day 2													Hinge Day 2										Sumo Deadlift
24			30	reps		@ 310	Lbs								30		reps		@ 280		Lbs							30	reps	@ 585	Lbs						Paused Bench
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26			Squat Day 3												Press Day 3													Hinge Day 3								No-Grip Front Squat
27			20	reps		@ 330	Lbs								20		reps		@ 300		Lbs							20	reps	@ 625	Lbs						Paused Bench
28																																						Sumo Block Pull
29			Squat Day 4												Press Day 4													Hinge Day 4									Slingshot Bench
30			10	reps		@ 350	Lbs								10		reps		@ 315		Lbs							10	reps	@ 660	Lbs							Sumo Block Pull
31																																					Paused Bench
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33	⑤	Squat Variation							Max		TM		⑤	Press Variation									Max		TM	⑤	Hinge Variation					Max		TM		SSB
34		No-Grip Front Squat							379		90.0%			Slingshot Bench									469		85.0%		Sumo Deadlift					751		85.0%			Paused Bench
35																																						Sumo Deadlift
36			Squat Day 1												Press Day 1													Hinge Day 1									Slingshot Bench
37			40	reps		@ 255	Lbs			x	⑥				40		reps		@ 295		Lbs			x	⑥			40	reps	@ 475	Lbs		x	⑥				Sumo Block Pull
38																																					Paused Bench
39			Squat Day 2												Press Day 2													Hinge Day 2
40			30	reps		@ 270	Lbs			x					30		reps		@ 315		Lbs							30	reps	@ 510	Lbs
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42			Squat Day 3												Press Day 3													Hinge Day 3
43			20	reps		@ 285	Lbs								20		reps		@ 335		Lbs							20	reps	@ 540	Lbs
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45			Squat Day 4												Press Day 4													Hinge Day 4
46			10	reps		@ 305	Lbs								10		reps		@ 355		Lbs							10	reps	@ 570	Lbs
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