ABCDEFGHI
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 102 Aug to 22 Aug 2022
3
Core Lift1RM90%Wendler Percentages
4
Bench 92.0 82.8 Week 1Week 2Week 3Week 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
SquatMon, 01 AugMon, 08 AugMon, 15 AugMon, 22 Aug
10
Set 154.0 58.0 62.0 34.0
11
Set 262.0 66.0 70.0 42.0
12
Set 370.0 74.0 78.0 50.0 0.00%0.00%
13
DB Military Press – 4 x1215.0
14
Side Laterals – 4 x1236
15
Barbell Curls – 4 x1225.0
16
Preacher Curls – 4 x1010
17
BenchTue, 02 AugTue, 09 AugTue, 16 AugTue, 23 Aug
18
Set 154.0 58.0 62.0 34.0
19
Set 262.0 66.0 70.0 42.0
20
Set 370.0 74.0 78.0 50.0 0.00%0.00%
21
Leg Press – 5 x 1590.0
22
Leg Curls – 5 x 1562.0
23
Leg Extensions – 4 x1253.0
24
Ab Wheel – 4 x12
25
Shoulder PressThu, 04 AugThu, 11 AugThu, 18 AugThu, 25 Aug
26
Set 130.0 32.0 34.0 18.0
27
Set 234.0 36.0 38.0 22.0
28
Set 338.0 40.0 42.0 28.0 0.00%0.00%
29
Weighted Dips – 4 x104.0
30
DB Flyes – 4 x12
31
Triceps Pushdowns – 5 x 20
32
Push ups – 4 sets to failure
33
dorsauxFri, 05 AugFri, 12 AugFri, 19 AugFri, 26 Aug
34
Set 136.0 38.0 40.0 22.0
35
Set 240.0 44.0 46.0 28.0
36
Set 346.0 48.0 52.0 32.0 0.00%0.00%
37
Bent Over Rows – 4 x1220.0
38
Lat Pulldowns 4 x10
39
Hack Squat – 4 x1020.0
40
Hanging Leg Raises – 4 x12
41
CYCLE 230 Aug to 19 Sep 2022
42
Core Lift1RM90%Wendler Percentages
43
Bench 94.2 85.0 Week 1Week 2Week 3Week 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
BenchTue, 30 AugTue, 06 SepTue, 13 SepTue, 20 Sep
49
Set 156.00 60.00 64.00 34.00
50
Set 264.00 68.00 72.00 42.00
51
Set 372.00 76.00 80.00 52.00 0.00%0.00%
52
PR: Set 3NA#N/A#N/A#N/A
53
DeadliftThu, 01 SepThu, 08 SepThu, 15 SepThu, 22 Sep
54
Set 130.00 34.00 36.00 20.00
55
Set 236.00 38.00 40.00 24.00
56
Set 340.00 42.00 46.00 28.00 0.00%0.00%
57
PR: Set 3NA#N/A#N/A#N/A
58
Shoulder PressFri, 02 SepFri, 09 SepFri, 16 SepFri, 23 Sep
59
Set 136.00 38.00 42.00 22.00
60
Set 242.00 44.00 46.00 28.00
61
Set 346.00 50.00 52.00 34.00 0.00%0.00%
62
PR: Set 3NA#N/A#N/A#N/A
63
SquatMon, 29 AugMon, 05 SepMon, 12 SepMon, 19 Sep
64
Set 156.00 60.00 64.00 34.00
65
Set 264.00 68.00 72.00 42.00
66
Set 372.00 76.00 80.00 52.00 0.00%0.00%
67
PR: Set 3NA#N/A#N/A#N/A
68
CYCLE 327 Sep to 17 Oct 2022
69
Core Lift1RM90%Wendler Percentages
70
Bench 96 87 Week 1Week 2Week 3Week 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
BenchTue, 27 SepTue, 04 OctTue, 11 OctTue, 18 Oct
76
Set 156.00 60.00 66.00 34.00
77
Set 266.00 70.00 74.00 44.00
78
Set 374.00 78.00 82.00 52.00 0.00%0.00%
79
PR: Set 3NA#N/A#N/A#N/A
80
DeadliftThu, 29 SepThu, 06 OctThu, 13 OctThu, 20 Oct
81
Set 132.00 34.00 36.00 20.00
82
Set 236.00 40.00 42.00 24.00
83
Set 342.00 44.00 46.00 30.00 0.00%0.00%
84
PR: Set 3NA#N/A#N/A#N/A
85
Shoulder PressFri, 30 SepFri, 07 OctFri, 14 OctFri, 21 Oct
86
Set 138.00 40.00 44.00 24.00
87
Set 244.00 46.00 50.00 30.00
88
Set 350.00 52.00 56.00 34.00 0.00%0.00%
89
PR: Set 3NA#N/A#N/A#N/A
90
SquatMon, 26 SepMon, 03 OctMon, 10 OctMon, 17 Oct
91
Set 156.00 60.00 66.00 34.00
92
Set 266.00 70.00 74.00 44.00
93
Set 374.00 78.00 82.00 52.00 0.00%0.00%
94
PR: Set 3NA#N/A#N/A#N/A
95
CYCLE 425 Oct to 14 Nov 2022
96
Core Lift1RM90%Wendler Percentages
97
Bench 99 89 Week 1Week 2Week 3Week 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%