Flexible J&T 2.0 (Fixed) | LiftVault.com
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Start Date2/26/2018# T2 Lifts2Increment2.5
1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy
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Day
Days per week
4# T3 Lifts3
2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
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1Training MaxSquat2851RM Wk 6Squat0
3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
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2Bench195Bench0
4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
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3Dead300Dead0
5. Click the blue button to create your customized schedule
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4OHP145OHP0
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T2AProgressionT2BT2CT3AT3BT3CT3D
Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html
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1Deficit DeadDeficit DeadChest Supp RowCable Tri PushdownCable RowDB Hammer Curl
Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
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2CG BenchCG BenchDB ShoulderShrugPec FlyRear Delt Fly
Want more customization? Unhide rows 21-34 to tweak your lifts and progression tables.
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3Front SquatFront SquatLat PullLeg ExtWG Lat PulldownEZ Bar Curl
Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_dc
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4Legs Up BenchLegs Up BenchPush PressCable Tri PushdownShrugIncline DB Curl
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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.
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T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM.
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T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
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T3 is volume work
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Blue fields are warm-ups toward your training weight, white fields are working sets
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Work up...
Working Sets
Work up...
Working Sets
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T1 TargetDateMeso/Wk/DayT1WtRepWtRepWtRepWtRepWtRepsRepRep+T2A%TMRepRepRepRepRepT2BRep MaxWtRepWtRepWtRepWtMRSMRSMRST3ARepWtMRSMRSMRST3BRepWtMRSMRSMRST3CRepWtMRSMRSMRSVolumeReps
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1Find 10RM2/26/20181 / 1 / 1Squat2006Deficit Dead15010
Chest Supp Row
15
Cable Tri Pushdown
20Cable Row20
DB Hammer Curl
20
43
22/27/20181 / 1 / 2Bench1256CG Bench10010DB Shoulder15Shrug20Pec Fly20Rear Delt Fly20
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33/1/20181 / 1 / 3Dead2106Front Squat10510Lat Pull15Leg Ext20
WG Lat Pulldown
20EZ Bar Curl20
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43/3/20181 / 1 / 4OHP856Legs Up Bench9010Push Press15
Cable Tri Pushdown
20Shrug20Incline DB Curl20
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5Find 8RM3/5/20181 / 2 / 1Squat2155Deficit Dead1808
Chest Supp Row
12
Cable Tri Pushdown
18Cable Row18
DB Hammer Curl
18
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63/6/20181 / 2 / 2Bench1355CG Bench1058DB Shoulder12Shrug18Pec Fly18Rear Delt Fly18
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73/8/20181 / 2 / 3Dead2255Front Squat1158Lat Pull12Leg Ext18
WG Lat Pulldown
18EZ Bar Curl18
49
83/10/20181 / 2 / 4OHP955Legs Up Bench1008Push Press12
Cable Tri Pushdown
18Shrug18Incline DB Curl18
50
9Find 6RM3/12/20181 / 3 / 1Squat2304Deficit Dead2106
Chest Supp Row
10
Cable Tri Pushdown
16Cable Row16
DB Hammer Curl
16
51
103/13/20181 / 3 / 2Bench1454CG Bench1156DB Shoulder10Shrug16Pec Fly16Rear Delt Fly16
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113/15/20181 / 3 / 3Dead2404Front Squat1206Lat Pull10Leg Ext16
WG Lat Pulldown
16EZ Bar Curl16
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123/17/20181 / 3 / 4OHP1004Legs Up Bench1056Push Press10
Cable Tri Pushdown
16Shrug16Incline DB Curl16
54
13Find 4RM3/19/20182 / 1 / 1Squat2353Deficit Dead2254
Chest Supp Row
8
Cable Tri Pushdown
14Cable Row14
DB Hammer Curl
14
55
143/20/20182 / 1 / 2Bench1503CG Bench1204DB Shoulder8Shrug14Pec Fly14Rear Delt Fly14
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153/22/20182 / 1 / 3Dead2503Front Squat1254Lat Pull8Leg Ext14
WG Lat Pulldown
14EZ Bar Curl14
57
163/24/20182 / 1 / 4OHP1103Legs Up Bench1104Push Press8
Cable Tri Pushdown
14Shrug14Incline DB Curl14
58
17Find 2RM3/26/20182 / 2 / 1Squat2402Deficit Dead2402
Chest Supp Row
6
Cable Tri Pushdown
12Cable Row12
DB Hammer Curl
12
59
183/27/20182 / 2 / 2Bench1552CG Bench1252DB Shoulder6Shrug12Pec Fly12Rear Delt Fly12
60
193/29/20182 / 2 / 3Dead2552Front Squat1302Lat Pull6Leg Ext12
WG Lat Pulldown
12EZ Bar Curl12
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203/31/20182 / 2 / 4OHP1152Legs Up Bench1152Push Press6
Cable Tri Pushdown
12Shrug12Incline DB Curl12
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21Find 1RM4/2/20182 / 3 / 1Squat00Deficit DeadRestRest
Cable Tri Pushdown
10Cable Row10
DB Hammer Curl
10
63
224/3/20182 / 3 / 2Bench00CG BenchRestRestShrug10Pec Fly10Rear Delt Fly10
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234/5/20182 / 3 / 3Dead00Front SquatRestRestLeg Ext10
WG Lat Pulldown
10EZ Bar Curl10
65
244/7/20182 / 3 / 4OHP00Legs Up BenchRestRest
Cable Tri Pushdown
10Shrug10Incline DB Curl10
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25Find 6RM4/9/20183 / 1 / 1Squat03Deficit Dead06
Chest Supp Row
12
Cable Tri Pushdown
0Cable Row0
DB Hammer Curl
0
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264/10/20183 / 1 / 2Bench03CG Bench06DB Shoulder12Shrug0Pec Fly0Rear Delt Fly0
68
274/12/20183 / 1 / 3Dead03Front Squat06Lat Pull12Leg Ext0
WG Lat Pulldown
0EZ Bar Curl0
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284/14/20183 / 1 / 4OHP03Legs Up Bench06Push Press12
Cable Tri Pushdown
0Shrug0Incline DB Curl0
70
29Find 4RM4/16/20183 / 2 / 1Squat02Deficit Dead05
Chest Supp Row
10
Cable Tri Pushdown
18Cable Row18
DB Hammer Curl
18
71
304/17/20183 / 2 / 2Bench02CG Bench05DB Shoulder10Shrug18Pec Fly18Rear Delt Fly18
72
314/19/20183 / 2 / 3Dead02Front Squat05Lat Pull10Leg Ext18
WG Lat Pulldown
18EZ Bar Curl18
73
324/21/20183 / 2 / 4OHP02Legs Up Bench05Push Press10
Cable Tri Pushdown
18Shrug18Incline DB Curl18
74
33Find 2RM4/23/20183 / 3 / 1Squat01Deficit Dead04
Chest Supp Row
8
Cable Tri Pushdown
16Cable Row16
DB Hammer Curl
16
75
344/24/20183 / 3 / 2Bench01CG Bench04DB Shoulder8Shrug16Pec Fly16Rear Delt Fly16
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354/26/20183 / 3 / 3Dead01Front Squat04Lat Pull8Leg Ext16
WG Lat Pulldown
16EZ Bar Curl16
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364/28/20183 / 3 / 4OHP01Legs Up Bench04Push Press8
Cable Tri Pushdown
16Shrug16Incline DB Curl16
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37Find 5RM4/30/20184 / 1 / 1Squat02Deficit Dead03
Chest Supp Row
6
Cable Tri Pushdown
14Cable Row14
DB Hammer Curl
14
79
385/1/20184 / 1 / 2Bench02CG Bench03DB Shoulder6Shrug14Pec Fly14Rear Delt Fly14
80
395/3/20184 / 1 / 3Dead02Front Squat03Lat Pull6Leg Ext14
WG Lat Pulldown
14EZ Bar Curl14
81
405/5/20184 / 1 / 4OHP02Legs Up Bench03Push Press6
Cable Tri Pushdown
14Shrug14Incline DB Curl14
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41Find 3RM5/7/20184 / 2 / 1Squat01Deficit Dead02
Chest Supp Row
0
Cable Tri Pushdown
12Cable Row12
DB Hammer Curl
12
83
425/8/20184 / 2 / 2Bench01CG Bench02DB Shoulder0Shrug12Pec Fly12Rear Delt Fly12
84
435/10/20184 / 2 / 3Dead01Front Squat02Lat Pull0Leg Ext12
WG Lat Pulldown
12EZ Bar Curl12
85
445/12/20184 / 2 / 4OHP01Legs Up Bench02Push Press0
Cable Tri Pushdown
12Shrug12Incline DB Curl12
86
45Find 1RM5/14/20184 / 3 / 1Squat00Deficit DeadRestRest
Cable Tri Pushdown
0Cable Row0
DB Hammer Curl
0
87
465/15/20184 / 3 / 2Bench00CG BenchRestRestShrug0Pec Fly0Rear Delt Fly0
88
475/17/20184 / 3 / 3Dead00Front SquatRestRestLeg Ext0
WG Lat Pulldown
0EZ Bar Curl0
89
485/19/20184 / 3 / 4OHP00Legs Up BenchRestRest
Cable Tri Pushdown
0Shrug0Incline DB Curl0
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