A | B | C | D | E | F | G | H | I | ||
---|---|---|---|---|---|---|---|---|---|---|
1 | \\\\= | Week 1: 3x5+ | Week 2: 3x3+ | Week 3: 1x5, 1x3, 1x1+ | Week 4: 3x5 (Deload) | Week 1 PR 1RM | Week 2 PR 1RM | Week 3 PR 1RM | ||
2 | CYCLE 1 | 02 Aug to 22 Aug 2022 | ||||||||
3 | Core Lift | 1RM | 90% | Wendler Percentages | ||||||
4 | Bench | 92.0 | 82.8 | Week 1 | Week 2 | Week 3 | Week 4 | |||
5 | Shoulder Press | 50.0 | 45.0 | 65% | 70% | 75% | 40% | |||
6 | dorsaux | 60.0 | 54.0 | 75% | 80% | 85% | 50% | |||
7 | Squat | 92.0 | 82.8 | 85% | 90% | 95% | 60% | |||
8 | Core Lift | |||||||||
9 | Squat | Mon, 01 Aug | Mon, 08 Aug | Mon, 15 Aug | Mon, 22 Aug | |||||
10 | Set 1 | 54.0 | 58.0 | 62.0 | 34.0 | |||||
11 | Set 2 | 62.0 | 66.0 | 70.0 | 42.0 | |||||
12 | Set 3 | 70.0 | 74.0 | 78.0 | 50.0 | 0.00% | 0.00% | |||
13 | DB Military Press – 4 x12 | 15.0 | ||||||||
14 | Side Laterals – 4 x12 | 36 | ||||||||
15 | Barbell Curls – 4 x12 | 25.0 | ||||||||
16 | Preacher Curls – 4 x10 | 10 | ||||||||
17 | Bench | Tue, 02 Aug | Tue, 09 Aug | Tue, 16 Aug | Tue, 23 Aug | |||||
18 | Set 1 | 54.0 | 58.0 | 62.0 | 34.0 | |||||
19 | Set 2 | 62.0 | 66.0 | 70.0 | 42.0 | |||||
20 | Set 3 | 70.0 | 74.0 | 78.0 | 50.0 | 0.00% | 0.00% | |||
21 | Leg Press – 5 x 15 | 90.0 | ||||||||
22 | Leg Curls – 5 x 15 | 62.0 | ||||||||
23 | Leg Extensions – 4 x12 | 53.0 | ||||||||
24 | Ab Wheel – 4 x12 | |||||||||
25 | Shoulder Press | Thu, 04 Aug | Thu, 11 Aug | Thu, 18 Aug | Thu, 25 Aug | |||||
26 | Set 1 | 30.0 | 32.0 | 34.0 | 18.0 | |||||
27 | Set 2 | 34.0 | 36.0 | 38.0 | 22.0 | |||||
28 | Set 3 | 38.0 | 40.0 | 42.0 | 28.0 | 0.00% | 0.00% | |||
29 | Weighted Dips – 4 x10 | 4.0 | ||||||||
30 | DB Flyes – 4 x12 | |||||||||
31 | Triceps Pushdowns – 5 x 20 | |||||||||
32 | Push ups – 4 sets to failure | |||||||||
33 | dorsaux | Fri, 05 Aug | Fri, 12 Aug | Fri, 19 Aug | Fri, 26 Aug | |||||
34 | Set 1 | 36.0 | 38.0 | 40.0 | 22.0 | |||||
35 | Set 2 | 40.0 | 44.0 | 46.0 | 28.0 | |||||
36 | Set 3 | 46.0 | 48.0 | 52.0 | 32.0 | 0.00% | 0.00% | |||
37 | Bent Over Rows – 4 x12 | 20.0 | ||||||||
38 | Lat Pulldowns 4 x10 | |||||||||
39 | Hack Squat – 4 x10 | 20.0 | ||||||||
40 | Hanging Leg Raises – 4 x12 | |||||||||
41 | CYCLE 2 | 30 Aug to 19 Sep 2022 | ||||||||
42 | Core Lift | 1RM | 90% | Wendler Percentages | ||||||
43 | Bench | 94.2 | 85.0 | Week 1 | Week 2 | Week 3 | Week 4 | |||
44 | Deadlift | 52.2 | 47.5 | 65% | 70% | 75% | 40% | |||
45 | Shoulder Press | 62.2 | 55.0 | 75% | 80% | 85% | 50% | |||
46 | Squat | 94.2 | 85.0 | 85% | 90% | 95% | 60% | |||
47 | Core Lift | |||||||||
48 | Bench | Tue, 30 Aug | Tue, 06 Sep | Tue, 13 Sep | Tue, 20 Sep | |||||
49 | Set 1 | 56.00 | 60.00 | 64.00 | 34.00 | |||||
50 | Set 2 | 64.00 | 68.00 | 72.00 | 42.00 | |||||
51 | Set 3 | 72.00 | 76.00 | 80.00 | 52.00 | 0.00% | 0.00% | |||
52 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
53 | Deadlift | Thu, 01 Sep | Thu, 08 Sep | Thu, 15 Sep | Thu, 22 Sep | |||||
54 | Set 1 | 30.00 | 34.00 | 36.00 | 20.00 | |||||
55 | Set 2 | 36.00 | 38.00 | 40.00 | 24.00 | |||||
56 | Set 3 | 40.00 | 42.00 | 46.00 | 28.00 | 0.00% | 0.00% | |||
57 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
58 | Shoulder Press | Fri, 02 Sep | Fri, 09 Sep | Fri, 16 Sep | Fri, 23 Sep | |||||
59 | Set 1 | 36.00 | 38.00 | 42.00 | 22.00 | |||||
60 | Set 2 | 42.00 | 44.00 | 46.00 | 28.00 | |||||
61 | Set 3 | 46.00 | 50.00 | 52.00 | 34.00 | 0.00% | 0.00% | |||
62 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
63 | Squat | Mon, 29 Aug | Mon, 05 Sep | Mon, 12 Sep | Mon, 19 Sep | |||||
64 | Set 1 | 56.00 | 60.00 | 64.00 | 34.00 | |||||
65 | Set 2 | 64.00 | 68.00 | 72.00 | 42.00 | |||||
66 | Set 3 | 72.00 | 76.00 | 80.00 | 52.00 | 0.00% | 0.00% | |||
67 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
68 | CYCLE 3 | 27 Sep to 17 Oct 2022 | ||||||||
69 | Core Lift | 1RM | 90% | Wendler Percentages | ||||||
70 | Bench | 96 | 87 | Week 1 | Week 2 | Week 3 | Week 4 | |||
71 | Deadlift | 54 | 49 | 65% | 70% | 75% | 40% | |||
72 | Shoulder Press | 64 | 58 | 75% | 80% | 85% | 50% | |||
73 | Squat | 96 | 87 | 85% | 90% | 95% | 60% | |||
74 | Core Lift | |||||||||
75 | Bench | Tue, 27 Sep | Tue, 04 Oct | Tue, 11 Oct | Tue, 18 Oct | |||||
76 | Set 1 | 56.00 | 60.00 | 66.00 | 34.00 | |||||
77 | Set 2 | 66.00 | 70.00 | 74.00 | 44.00 | |||||
78 | Set 3 | 74.00 | 78.00 | 82.00 | 52.00 | 0.00% | 0.00% | |||
79 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
80 | Deadlift | Thu, 29 Sep | Thu, 06 Oct | Thu, 13 Oct | Thu, 20 Oct | |||||
81 | Set 1 | 32.00 | 34.00 | 36.00 | 20.00 | |||||
82 | Set 2 | 36.00 | 40.00 | 42.00 | 24.00 | |||||
83 | Set 3 | 42.00 | 44.00 | 46.00 | 30.00 | 0.00% | 0.00% | |||
84 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
85 | Shoulder Press | Fri, 30 Sep | Fri, 07 Oct | Fri, 14 Oct | Fri, 21 Oct | |||||
86 | Set 1 | 38.00 | 40.00 | 44.00 | 24.00 | |||||
87 | Set 2 | 44.00 | 46.00 | 50.00 | 30.00 | |||||
88 | Set 3 | 50.00 | 52.00 | 56.00 | 34.00 | 0.00% | 0.00% | |||
89 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
90 | Squat | Mon, 26 Sep | Mon, 03 Oct | Mon, 10 Oct | Mon, 17 Oct | |||||
91 | Set 1 | 56.00 | 60.00 | 66.00 | 34.00 | |||||
92 | Set 2 | 66.00 | 70.00 | 74.00 | 44.00 | |||||
93 | Set 3 | 74.00 | 78.00 | 82.00 | 52.00 | 0.00% | 0.00% | |||
94 | PR: Set 3 | NA | #N/A | #N/A | #N/A | |||||
95 | CYCLE 4 | 25 Oct to 14 Nov 2022 | ||||||||
96 | Core Lift | 1RM | 90% | Wendler Percentages | ||||||
97 | Bench | 99 | 89 | Week 1 | Week 2 | Week 3 | Week 4 | |||
98 | Deadlift | 57 | 51 | 65% | 70% | 75% | 40% | |||
99 | Shoulder Press | 67 | 60 | 75% | 80% | 85% | 50% | |||
100 | Squat | 99 | 89 | 85% | 90% | 95% | 60% |