2_Suns_531_Linear Progression (5 day)

	A	B	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	AQ
1	To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) full details here - Thanks, FitFrek
2		Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.																			- ? -
3		Clicking the Up/Down arrows will increase/decrease your training max by 5																			Lb
4		Each week, increase your training max if you were able to complete all the reps																			Kg
5		Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs																			5
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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 TM - If you get 2-3 Reps, increase your TM by 5lb
9		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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11		Lb or Kg?	Lb
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13		2_Suns 531 LP	1RM's:		Squat:		148		Bench		112		Deadlift		350		Press		145
14		2_Suns 531 LP	TM's		Squat:		135		Bench		105		Deadlift		315		Press		135
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16		Monday
17		Bench	70	x8	80	x6	90	x4	90	x4	90	x4	85	x5	80	x6	75	x7	70	x8+
18		OHP	70	x6	80	x5	95	x3	95	x5	95	x7	95	x4	95	x6	95	x8
19		Assistance:	Chest, Arms, Back
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21		Tuesday
22		Squat	100	x5	115	x3	130	x1+	120	x3	115	x3	110	x3	100	x5	95	x5	90	x5+
23		Sumo Dead	160	x5	190	x5	220	x3	220	x5	220	x7	220	x4	220	x6	220	x8
24		Assistance:	Legs, Abs
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26		Wednesday
27		OHP	100	x5	115	x3	130	x1+	120	x3	115	x3	110	x3	100	x5	95	x5	90	x5+
28		Incline Bench	40	x6	55	x5	65	x3	65	x5	65	x7	65	x4	65	x6	65	x8
29		Assistance:	Shoulders, Chest
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31		Thursday
32		Deadlift	235	x5	270	x3	300	x1+	285	x3	270	x3	250	x3	235	x3	220	x3	205	x3+
33		Front Squat	45	x5	60	x5	75	x3	75	x5	75	x7	75	x4	75	x6	75	x8
34		Assistance:	Back, Abs
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36		Friday
37		Bench	80	x5	90	x3	100	x1+	95	x3	90	x5	85	x3	80	x5	75	x3	70	x5+
38		C.G.Bench	40	x6	55	x5	65	x3	65	x5	65	x7	65	x4	65	x6	65	x8
39		Assistance:	Arms, Other
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