Flexible J&T 2.0 (Fixed) | FitFrek.com

	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	V	W	X	Y	Z	AA	AB	AF	AG	AH	AI	AJ	AK	AL	AM	AN	AO	AP	AQ	AR	AS	AT	AU	AV	AW	AX	AY	AZ	BA	BB	BC	BD	BE	BF	BG	BH	BI	BJ	BK
1
2			Start Date	2/26/2018	# T2 Lifts	2			Increment			2.5		1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy
3	Day		Days per week	7	# T3 Lifts	3								2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
4	1	Training Max	Squat	90	285	Squat			0					3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
5	2		Bench	80		Bench			0					4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
6	3		Dead	100		Dead			0					5. Click the blue button to create your customized schedule
7	4		OHP	60		OHP			0
8	5		Front Squat	150		Front Squat			0
9	6			0					0
10	7			0					0
11
12		T2A	Progression	T2B	T2C	T3A			T3B			T3C			T3D				Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html
13	1	Deficit Dead	Deficit Dead	Chest Supp Row		Cable Tri Pushdown			Cable Row			DB Hammer Curl							Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
14	2	CG Bench	CG Bench	DB Shoulder		Shrug			Pec Fly			Rear Delt Fly							Want more customization? Unhide rows 21-34 to tweak your lifts and progression tables.
15	3	Front Squat	Front Squat	Lat Pull		Leg Ext			WG Lat Pulldown			EZ Bar Curl							Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_dc
16	4	Legs Up Bench	Legs Up Bench	Push Press		Cable Tri Pushdown			Shrug			Incline DB Curl
17	5
18	6
19	7
20
35		T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last is AMRAP. Week 6 is 1RM.
36		T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM.
37		T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
38		T3 is volume work
39		Blue fields are warm-ups toward your training weight, white fields are working sets
40						Work up...								Working Sets															Work up...						Working Sets
41		T1 Target	Date	Meso/Wk/Day	T1	Wt	Rep	Wt	Rep	Wt	Rep	Wt	Rep	Wt	Reps	Rep	Rep	+		T2A	%TM	Rep	Rep	Rep	Rep	Rep	T2B	Rep Max	Wt	Rep	Wt	Rep	Wt	Rep	Wt	MRS	MRS	MRS	T3A	Rep	Wt	MRS	MRS	MRS	T3B	Rep	Wt	MRS	MRS	MRS	T3C	Rep	Wt	MRS	MRS	MRS	Volume	Reps
42	1	Find 10RM	2/26/2018	1 / 1 / 1	Squat									65	6					Deficit Dead	50	10					Chest Supp Row	15											Cable Tri Pushdown	20					Cable Row	20					DB Hammer Curl	20
43	2		2/27/2018	1 / 1 / 2	Bench									50	6					CG Bench	40	10					DB Shoulder	15											Shrug	20					Pec Fly	20					Rear Delt Fly	20
44	3		3/1/2018	1 / 1 / 3	Dead									70	6					Front Squat	105	10					Lat Pull	15											Leg Ext	20					WG Lat Pulldown	20					EZ Bar Curl	20
45	4		3/3/2018	1 / 1 / 4	OHP									35	6					Legs Up Bench	35	10					Push Press	15											Cable Tri Pushdown	20					Shrug	20					Incline DB Curl	20
46	5	Find 8RM	3/5/2018	1 / 2 / 1	Squat									70	5					Deficit Dead	60	8					Chest Supp Row	12											Cable Tri Pushdown	18					Cable Row	18					DB Hammer Curl	18
47	6		3/6/2018	1 / 2 / 2	Bench									55	5					CG Bench	45	8					DB Shoulder	12											Shrug	18					Pec Fly	18					Rear Delt Fly	18
48	7		3/8/2018	1 / 2 / 3	Dead									75	5					Front Squat	115	8					Lat Pull	12											Leg Ext	18					WG Lat Pulldown	18					EZ Bar Curl	18
49	8		3/10/2018	1 / 2 / 4	OHP									40	5					Legs Up Bench	40	8					Push Press	12											Cable Tri Pushdown	18					Shrug	18					Incline DB Curl	18
50	9	Find 6RM	3/12/2018	1 / 3 / 1	Squat									70	4					Deficit Dead	70	6					Chest Supp Row	10											Cable Tri Pushdown	16					Cable Row	16					DB Hammer Curl	16
51	10		3/13/2018	1 / 3 / 2	Bench									60	4					CG Bench	50	6					DB Shoulder	10											Shrug	16					Pec Fly	16					Rear Delt Fly	16
52	11		3/15/2018	1 / 3 / 3	Dead									80	4					Front Squat	120	6					Lat Pull	10											Leg Ext	16					WG Lat Pulldown	16					EZ Bar Curl	16
53	12		3/17/2018	1 / 3 / 4	OHP									40	4					Legs Up Bench	45	6					Push Press	10											Cable Tri Pushdown	16					Shrug	16					Incline DB Curl	16
54	13	Find 4RM	3/19/2018	2 / 1 / 1	Squat									75	3					Deficit Dead	75	4					Chest Supp Row	8											Cable Tri Pushdown	14					Cable Row	14					DB Hammer Curl	14
55	14		3/20/2018	2 / 1 / 2	Bench									60	3					CG Bench	50	4					DB Shoulder	8											Shrug	14					Pec Fly	14					Rear Delt Fly	14
56	15		3/22/2018	2 / 1 / 3	Dead									85	3					Front Squat	125	4					Lat Pull	8											Leg Ext	14					WG Lat Pulldown	14					EZ Bar Curl	14
57	16		3/24/2018	2 / 1 / 4	OHP									45	3					Legs Up Bench	45	4					Push Press	8											Cable Tri Pushdown	14					Shrug	14					Incline DB Curl	14
58	17	Find 2RM	3/26/2018	2 / 2 / 1	Squat									75	2					Deficit Dead	80	2					Chest Supp Row	6											Cable Tri Pushdown	12					Cable Row	12					DB Hammer Curl	12
59	18		3/27/2018	2 / 2 / 2	Bench									65	2					CG Bench	50	2					DB Shoulder	6											Shrug	12					Pec Fly	12					Rear Delt Fly	12
60	19		3/29/2018	2 / 2 / 3	Dead									85	2					Front Squat	130	2					Lat Pull	6											Leg Ext	12					WG Lat Pulldown	12					EZ Bar Curl	12
61	20		3/31/2018	2 / 2 / 4	OHP									50	2					Legs Up Bench	50	2					Push Press	6											Cable Tri Pushdown	12					Shrug	12					Incline DB Curl	12
62	21	Find 1RM	4/2/2018	2 / 3 / 1	Squat									0	0					Deficit Dead	Rest						Rest												Cable Tri Pushdown	10					Cable Row	10					DB Hammer Curl	10
63	22		4/3/2018	2 / 3 / 2	Bench									0	0					CG Bench	Rest						Rest												Shrug	10					Pec Fly	10					Rear Delt Fly	10
64	23		4/5/2018	2 / 3 / 3	Dead									0	0					Front Squat	Rest						Rest												Leg Ext	10					WG Lat Pulldown	10					EZ Bar Curl	10
65	24		4/7/2018	2 / 3 / 4	OHP									0	0					Legs Up Bench	Rest						Rest												Cable Tri Pushdown	10					Shrug	10					Incline DB Curl	10
66	25	Find 6RM	4/9/2018	3 / 1 / 1	Squat									0	3					Deficit Dead	0	6					Chest Supp Row	12											Cable Tri Pushdown	0					Cable Row	0					DB Hammer Curl	0
67	26		4/10/2018	3 / 1 / 2	Bench									0	3					CG Bench	0	6					DB Shoulder	12											Shrug	0					Pec Fly	0					Rear Delt Fly	0
68	27		4/12/2018	3 / 1 / 3	Dead									0	3					Front Squat	0	6					Lat Pull	12											Leg Ext	0					WG Lat Pulldown	0					EZ Bar Curl	0
69	28		4/14/2018	3 / 1 / 4	OHP									0	3					Legs Up Bench	0	6					Push Press	12											Cable Tri Pushdown	0					Shrug	0					Incline DB Curl	0
70	29	Find 4RM	4/16/2018	3 / 2 / 1	Squat									0	2					Deficit Dead	0	5					Chest Supp Row	10											Cable Tri Pushdown	18					Cable Row	18					DB Hammer Curl	18
71	30		4/17/2018	3 / 2 / 2	Bench									0	2					CG Bench	0	5					DB Shoulder	10											Shrug	18					Pec Fly	18					Rear Delt Fly	18
72	31		4/19/2018	3 / 2 / 3	Dead									0	2					Front Squat	0	5					Lat Pull	10											Leg Ext	18					WG Lat Pulldown	18					EZ Bar Curl	18
73	32		4/21/2018	3 / 2 / 4	OHP									0	2					Legs Up Bench	0	5					Push Press	10											Cable Tri Pushdown	18					Shrug	18					Incline DB Curl	18
74	33	Find 2RM	4/23/2018	3 / 3 / 1	Squat									0	1					Deficit Dead	0	4					Chest Supp Row	8											Cable Tri Pushdown	16					Cable Row	16					DB Hammer Curl	16
75	34		4/24/2018	3 / 3 / 2	Bench									0	1					CG Bench	0	4					DB Shoulder	8											Shrug	16					Pec Fly	16					Rear Delt Fly	16
76	35		4/26/2018	3 / 3 / 3	Dead									0	1					Front Squat	0	4					Lat Pull	8											Leg Ext	16					WG Lat Pulldown	16					EZ Bar Curl	16
77	36		4/28/2018	3 / 3 / 4	OHP									0	1					Legs Up Bench	0	4					Push Press	8											Cable Tri Pushdown	16					Shrug	16					Incline DB Curl	16
78	37	Find 5RM	4/30/2018	4 / 1 / 1	Squat									0	2					Deficit Dead	0	3					Chest Supp Row	6											Cable Tri Pushdown	14					Cable Row	14					DB Hammer Curl	14
79	38		5/1/2018	4 / 1 / 2	Bench									0	2					CG Bench	0	3					DB Shoulder	6											Shrug	14					Pec Fly	14					Rear Delt Fly	14
80	39		5/3/2018	4 / 1 / 3	Dead									0	2					Front Squat	0	3					Lat Pull	6											Leg Ext	14					WG Lat Pulldown	14					EZ Bar Curl	14
81	40		5/5/2018	4 / 1 / 4	OHP									0	2					Legs Up Bench	0	3					Push Press	6											Cable Tri Pushdown	14					Shrug	14					Incline DB Curl	14
82	41	Find 3RM	5/7/2018	4 / 2 / 1	Squat									0	1					Deficit Dead	0	2					Chest Supp Row	0											Cable Tri Pushdown	12					Cable Row	12					DB Hammer Curl	12
83	42		5/8/2018	4 / 2 / 2	Bench									0	1					CG Bench	0	2					DB Shoulder	0											Shrug	12					Pec Fly	12					Rear Delt Fly	12
84	43		5/10/2018	4 / 2 / 3	Dead									0	1					Front Squat	0	2					Lat Pull	0											Leg Ext	12					WG Lat Pulldown	12					EZ Bar Curl	12
85	44		5/12/2018	4 / 2 / 4	OHP									0	1					Legs Up Bench	0	2					Push Press	0											Cable Tri Pushdown	12					Shrug	12					Incline DB Curl	12
86	45	Find 1RM	5/14/2018	4 / 3 / 1	Squat									0	0					Deficit Dead	Rest						Rest												Cable Tri Pushdown	0					Cable Row	0					DB Hammer Curl	0
87	46		5/15/2018	4 / 3 / 2	Bench									0	0					CG Bench	Rest						Rest												Shrug	0					Pec Fly	0					Rear Delt Fly	0
88	47		5/17/2018	4 / 3 / 3	Dead									0	0					Front Squat	Rest						Rest												Leg Ext	0					WG Lat Pulldown	0					EZ Bar Curl	0
89	48		5/19/2018	4 / 3 / 4	OHP									0	0					Legs Up Bench	Rest						Rest												Cable Tri Pushdown	0					Shrug	0					Incline DB Curl	0
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114