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

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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	4	# 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	285	1RM Wk 6	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	195		Bench			0					4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
6	3		Dead	300		Dead			0					5. Click the blue button to create your customized schedule
7	4		OHP	145		OHP			0
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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
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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									200	6					Deficit Dead	150	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									125	6					CG Bench	100	10					DB Shoulder	15											Shrug	20					Pec Fly	20					Rear Delt Fly	20
44	3		3/1/2018	1 / 1 / 3	Dead									210	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									85	6					Legs Up Bench	90	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									215	5					Deficit Dead	180	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									135	5					CG Bench	105	8					DB Shoulder	12											Shrug	18					Pec Fly	18					Rear Delt Fly	18
48	7		3/8/2018	1 / 2 / 3	Dead									225	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									95	5					Legs Up Bench	100	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									230	4					Deficit Dead	210	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									145	4					CG Bench	115	6					DB Shoulder	10											Shrug	16					Pec Fly	16					Rear Delt Fly	16
52	11		3/15/2018	1 / 3 / 3	Dead									240	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									100	4					Legs Up Bench	105	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									235	3					Deficit Dead	225	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									150	3					CG Bench	120	4					DB Shoulder	8											Shrug	14					Pec Fly	14					Rear Delt Fly	14
56	15		3/22/2018	2 / 1 / 3	Dead									250	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									110	3					Legs Up Bench	110	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									240	2					Deficit Dead	240	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									155	2					CG Bench	125	2					DB Shoulder	6											Shrug	12					Pec Fly	12					Rear Delt Fly	12
60	19		3/29/2018	2 / 2 / 3	Dead									255	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									115	2					Legs Up Bench	115	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
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