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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, FitFrek
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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:148Bench112Deadlift350Press145
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TM's135105315135
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Monday
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Bench70x880x690x490x490x485x580x675x770x8+
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OHP70x680x595x395x595x795x495x695x8
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Assistance:Chest, Arms, Back
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Tuesday
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Squat100x5115x3130x1+120x3115x3110x3100x595x590x5+
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Sumo Dead160x5190x5220x3220x5220x7220x4220x6220x8
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Assistance:Legs, Abs
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Wednesday
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OHP100x5115x3130x1+120x3115x3110x3100x595x590x5+
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Incline Bench40x655x565x365x565x765x465x665x8
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Assistance:Shoulders, Chest
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Thursday
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Deadlift235x5270x3300x1+285x3270x3250x3235x3220x3205x3+
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Front Squat45x560x575x375x575x775x475x675x8
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Assistance:Back, Abs
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Friday
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Bench80x590x3100x1+95x390x585x380x575x370x5+
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C.G.Bench40x655x565x365x565x765x465x665x8
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Assistance:Arms, Other
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