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Week #T1:SxRInt.% BW T2: SxRInt.% BW%∆ T3a:#MRST3b:#MRST3c:#MRSLegend:
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DateT1 Lift Day T2 LiftT3a LiftTMtotalT3b LiftTMtotalT3b LiftTMtotalInput Actual
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DurationTMWtA+ e2RM TM WtA+ e5RM set 1set 2set 3set 4set 5set 1set 2set 3set 4set 5set 1set 2set 3set 4set 5Expected Value
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Week 0T1:Test2RM209 T2: Test5RMT3a:2MRST3b:2MRST3c:2MRS e1RM
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Bench Incline PressSide Lat 15RM250BTNP150Pec Flyes150Prev. TM
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80.085.092.5 89.5 55.057.565.0 63.2 15.015.020.030.015.015.0Prev. Tested RM
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Squat SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100Underperformed
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80.085.095.0 89.5 80.085.095.0 92.0 10.010.095.0100.010.010.0Overperformed
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OHP CGBPDB Pullover250Incline Press400Cable Row200Completed
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55.057.560.0 60.5 60.062.567.5 69.0 20.035.040.045.020.020.0Can update TM
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Deadlift Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100TM Raised
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120.0125.0135.0 131.6 60.060.065.0 69.0 15.015.045.050.010.010.0TM Lowered
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Week 1T1:3x585.0%209 T2: 5x680.0%0.0%T3a:5MRST3b:5MRST3b:5MRS
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7/21Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.072.5 57.545.0
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7/23Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.072.5 85.067.5
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7/24OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.550.0 62.550.0
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7/26Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0107.5 60.047.5
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Week 2T1:4x3+90.0%209 T2: 5x585.0%0.0%T3a:5MRST3b:5MRST3b:5MRS
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7/28Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.077.57 88.7 57.550.0
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7/30Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.077.57 88.7 85.072.5
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7/31OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.552.56 58.7 62.552.5
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8/2Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0112.56 125.7 60.050.0
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Week 3T1:3x487.5%209 T2: 5x4+90.0%0.0%T3a:5MRST3b:5MRST3b:5MRS
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8/4Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.075.0 57.552.510 60.9
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8/6Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.075.0 85.077.510 89.9
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8/7OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.550.0 62.557.59 65.0
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8/9Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0110.0 60.055.010 63.8
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Week 4T1:5x292.5%209 T2: 4x682.5%0.0%T3a:4MRST3b:4MRST3b:4MRS
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8/11Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.077.5 57.547.5
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8/13Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.077.5 85.070.0
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8/14OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.552.5 62.552.5
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8/16Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0115.0 60.050.0
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Week 5T1:3x4+90.0%209 T2: 4x587.5%0.0%T3a:4MRST3b:4MRST3b:4MRS
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8/18Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.077.57 88.7 57.550.0
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8/20Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.077.57 88.7 85.075.0
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8/21OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.552.56 58.7 62.555.0
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8/23Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0112.57 128.8 60.052.5
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Week 6T1:4x295.0%209 T2: 4x4+92.5%0.0%T3a:4MRST3b:4MRST3b:4MRS
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8/25Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.080.0 57.552.59 59.3
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8/27Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.080.0 85.077.510 89.9
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8/28OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.555.0 62.557.59 65.0
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8/30Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0120.0 60.055.010 63.8
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Week 7T1:3x392.5%209 T2: 3x685.0%0.0%T3a:3MRST3b:3MRST3b:3MRS
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9/1Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.077.5 57.550.0
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9/3Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.077.5 85.072.5
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9/4OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.552.5 62.552.5
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9/6Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0115.0 60.050.0
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Week 8T1:9x1+97.5%209 T2: 3x590.0%0.0%T3a:3MRST3b:3MRST3b:3MRS
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9/8Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.082.54 87.1 57.552.5
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9/10Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.082.55 90.1 85.077.5
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9/11OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.555.04 58.1 62.557.5
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9/13Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0122.54 129.3 60.055.0
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Week 9T1:3x2+95.0%209 T2: 3x4+95.0%0.0%T3a:3MRST3b:3MRST3b:3MRS
86
9/15Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.080.05 87.4 57.555.08 59.8
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9/17Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.080.06 89.4 85.080.08 87.0
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9/18OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.555.05 60.1 62.560.08 65.3
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9/20Deadlift Sat Front SquatRear Delt Flyes150Barbell Row47.50Inc Curl 15RM100
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125.0120.05 131.0 60.057.59 65.0
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Week 10T1:Max100.0%209 T2: 5x3+100.0%0.0%T3a:2MRST3b:2MRST3b:2MRS
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9/22Bench Mon Incline PressSide Lat 15RM250BTNP150Pec Flyes150
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85.085.02 85.0 57.557.56 58.9
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9/24Squat Wed SLDLTri Pushdown100Lat Pulldown950EZ Bar Curl100
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85.085.02 85.0 85.085.06 87.0
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9/25OHP Thu CGBPDB Pullover250Incline Press400Cable Row200
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57.557.52 57.5 62.562.56 64.0