HLM: Heavy-Light-Prep

	A	B	C	D	E	F	G	H	I	J	L	M	N	O	Q	S
1
2	1	Jan-1			Jan-2			Jan-4			Settings				Instructions
3		squat	240	5x5	squat	190	3x5	squat	245	3x3		1rm	3rm	5rm	Modify the "1RM" (yellow cells) in "Settings" according to your current 1-repetition maximum for each lift. Edit the date in the top-left corner (yellow cell) with the start date of your program. Optionally, modify the purple cells in "Settings" according to your preferences. "tm" is the training percentage which begins the cycle. "light" is the percentage used for the light (middle) day of each week."upper" and "lower" inc are the amounts to increase the upper/lower lifts by each week. All notation is "sets x reps".
4		bench	160	5x5	press	70	5x5	bench	162.5	3x3	squat	300	285	265
5		dl	280	1x5	row		5x10	dl	285	3x1	bench	200	190	180
6	2	Jan-8			Jan-10			Jan-12			dl	350	330	310
7		squat	245	5x5	squat	195	3x5	squat	250	3x3	press	100	95	90
8
9		bench	162.5	5x5	press	72.5	5x5	bench	165	3x3
10		dl	285	1x5	row		5x10	dl	290	3x1	squat tm	90%
11	3	Jan-15			Jan-1			Jan-1			bench tm	90%
12		squat	250	5x5	squat	200	3x5	squat	255	3x3	dl tm	90%
13		bench	165	5x5	press	75	5x5	bench	167.5	3x3	press tm	80%
14		dl	290	1x5	row		5x10	dl	295	3x1	light	80%
15	4	Jan-22			Jan-1			Jan-1			upper inc	2.5
16		squat	255	5x5	squat	205	3x5	squat	260	3x3	lower inc	5
17		bench	167.5	5x5	press	77.5	5x5	bench	170	3x3
18		dl	295	1x5	row		5x10	dl	300	3x1	Heavy-Light-Prep
19	5	Jan-29			Jan-1			Jan-1			More at actuals.ca
20		squat	260	5x5	squat	210	3x5	squat	265	3x3
21		bench	170	5x5	press	80	5x5	bench	172.5	3x3
22		dl	300	1x5	row		5x10	dl	305	3x1
23	6	Feb-5			Jan-1			Jan-1
24		squat	265	5x5	squat	210	3x5	squat	270	3x3
25		bench	172.5	5x5	press	82.5	5x5	bench	175	3x3
26		dl	305	1x5	row		5x10	dl	310	3x1
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94																. ,.
95
96
97
98
99
100