Simple Jack'd 3x.xlsx

	B	C	D	F	G	H	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AD	AE	AF	AH	AJ	AL	AN	AO	AP	AT	AU	AW	AX	AY
1
2		Weight			Lbs			"Simple Jack'd 3x"										Estimated 1 Rep Max Calculator:										Weight	325	Reps	10	E.1RM		433
3
4		Primary Squat Variations								Max				Primary Press Variations										Max			Primary Pull Variations						Max
5		Low Bar Squat								535				Flat Bench										443			Sumo Deadlift						885
6		Front Squat								415				Weighted Dips										395			Sumo Block Pull						868
7		Box Squat								478				Push Press										265			Conventional Deadlift						667
8		High Bar Squat								486				OHP										250			Sumo Deficit Deadlift						633
9		SSB								493				Duffalo Bench										412			Paused Sumo						729
10
11		Skill 1			Squat Variation							Max		TM		Optional Skill Set
12		Squat			Front Squat							415		90.0%		3+		reps		@ 315		Lbs			x	x
13
14		Skill 2			Press Variation							Max		TM		Optional Skill Set
15		Press			Push Press							265		92.0%		3+		reps		@ 205		Lbs			x
16
17		Skill 3			Hinge Variation							Max		TM		Optional Skill Set
18		Hinge			Paused Sumo							729		85.0%		3+		reps		@ 525		Lbs			x	x		x	x	x
19
20		Primary Squat							Max		TM			Primary Press									Max		TM		Primary Hinge					Max		TM
21		High Bar Squat							486		90.0%			Flat Bench									443		89.0%		Sumo Deadlift					885		87.0%	Push-Pull-Run, on a: 1/Variation/1 rotation
22																																			Squat 1-2x per week on Push Days
23			Squat Day 1												Press Day 1													Hinge Day 1							Focus lifts as desired
24			30	reps		@ 325	Lbs			x					30		reps		@ 295		Lbs			x	⑥			30	reps	@ 575	Lbs			⑥	x	Push	Press 1
25																																			x	Pull		Hinge 1
26			Squat Day 2												Press Day 2													Hinge Day 2							x	Run			10k+ Run
27			20	reps		@ 345	Lbs								20		reps		@ 315		Lbs							20	reps	@ 615	Lbs				x	Push	Press Variation 2 or 3
28																																				Pull		Hinge Variation 2 or 3
29			Squat Day 3												Press Day 3													Hinge Day 3								Run			10k+ Run
30			10	reps		@ 370	Lbs								10		reps		@ 335		Lbs							10	reps	@ 650	Lbs
31																																				Push	Press 1
32			Squat Day 4												Press Day 4													Hinge Day 4								Pull		Hinge 1
33			1+	reps		@ 390	Lbs								1+		reps		@ 350		Lbs							1+	reps	@ 690	Lbs					Run			10k+ Run
34																																				Push	Press 1
35																																				Pull		Hinge 1
36		Squat Variation 2							Max		TM			Press Variation 2									Max		TM		Hinge Variation 2					Max		TM		Run			10k+ Run
37		SSB							493		90.0%			Duffalo Bench									412		88.0%		Conventional Deadlift					667		90.0%
38																																				Push	Press Variation 2 or 3
39			Squat Day 1												Press Day 1													Hinge Day 1								Pull		Hinge Variation 2 or 3
40			30	reps		@ 330	Lbs			x					30		reps		@ 270		Lbs							30	reps	@ 450	Lbs		x			Run			10k+ Run
41																																				Push	Press 1
42			Squat Day 2												Press Day 2													Hinge Day 2								Pull		Hinge 1
43			20	reps		@ 350	Lbs			x					20		reps		@ 290		Lbs							20	reps	@ 480	Lbs		x			Run			10k+ Run
44
45			Squat Day 3												Press Day 3													Hinge Day 3
46			10	reps		@ 375	Lbs								10		reps		@ 305		Lbs							10	reps	@ 510	Lbs		x
47
48			Squat Day 4												Press Day 4													Hinge Day 4
49			1+	reps		@ 395	Lbs								1+		reps		@ 325		Lbs							1+	reps	@ 540	Lbs
50
51
52	⑤	Squat Variation 3							Max		TM		⑤	Press Variation 3									Max		TM	⑤	Hinge Variation 3					Max		TM
53		Front Squat							415		90.0%			OHP									250		88.0%		Sumo Block Pull					868		90.0%
54
55			Squat Day 1												Press Day 1													Hinge Day 1
56			30	reps		@ 280	Lbs			x	⑥				30		reps		@ 165		Lbs			x	⑥			30	reps	@ 585	Lbs		x	⑥
57
58			Squat Day 2												Press Day 2													Hinge Day 2
59			20	reps		@ 295	Lbs			x					20		reps		@ 175		Lbs			x				20	reps	@ 620	Lbs		x
60
61			Squat Day 3												Press Day 3													Hinge Day 3
62			10	reps		@ 315	Lbs								10		reps		@ 185		Lbs			x				10	reps	@ 660	Lbs
63
64			Squat Day 4												Press Day 4													Hinge Day 4
65			1+	reps		@ 335	Lbs								1+		reps		@ 195		Lbs							1+	reps	@ 700	Lbs
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