Foundational-Strength_Spring2018_Printable.xlsx

	A	D	E	F	G	J	K	L	M	P	Q	R	S	V	W	X	Y
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2	Foundational Strength Program - 2018								Name:	___________________________
3		M	T	W	F
4		BS	BP	DL	FS
5	1RM		165		160	<<<	Enter either 1RM or 3RM (only need 1 of these per lift)
6	3RM	145		265		<<<	Enter either 1RM or 3RM (only need 1 of these per lift)
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11	Weeks 1-4	Wk 1				Wk 2				Wk 3				Wk 4 (Deload)
12		M	T	W	F	M	T	W	F	M	T	W	F	M	T	W	F
13		BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS
14		5@55	5@60	5@100	5@60	5@55	5@60	5@100	5@60	5@55	5@60	5@100	5@60	5x60	5x70	5x110	5x65
15		5@70	5@75	5@120	5@75	5@70	5@75	5@120	5@75	5@70	5@75	5@120	5@75	5x75	5x85	5x135	5x80
16		5@80	5@90	5@145	5@90	3@80	3@90	3@145	3@90	3@80	3@90	3@145	3@90	5x90	5x100	5x160	5x100
17		5@85	5@100	5@160	5@95	3@95	3@105	3@170	3@105	5@100	5@115	5@180	5@110
18		5@100	5@115	5@180	5@110	3@105	3@120	3@195	3@120	3@115	3@130	3@205	3@125
19		M@115	M@130	M@205	M@125	M@120	M@135	M@215	M@130	M@125	M@145	M@230	M@140
21	1RM Incr.	10	5	10	10
24	Weeks 5-8	Wk 5				Wk 6				Wk 7				Wk 8 (Deload)
25		BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS
26		5@60	5@65	5@100	5@65	5@60	5@65	5@100	5@65	5@60	5@65	5@100	5@65	5x65	5x70	5x110	5x70
27		5@70	5@80	5@125	5@80	5@70	5@80	5@125	5@80	5@70	5@80	5@125	5@80	5x80	5x85	5x140	5x85
28		5@85	5@95	5@150	5@95	3@85	3@95	3@150	3@95	3@85	3@95	3@150	3@95	5x95	5x105	5x165	5x105
29		5@95	5@100	5@165	5@100	3@100	3@110	3@175	3@110	5@105	5@115	5@190	5@115
30		5@105	5@115	5@190	5@115	3@115	3@125	3@200	3@125	3@120	3@135	3@215	3@135
31		M@120	M@135	M@215	M@135	M@130	M@140	M@225	M@140	M@135	M@150	M@240	M@150
33	1RM Incr.	10	5	10	10
36	Weeks 9-12	Wk 9				Wk 10				Wk 11				Wk 12 (Deload)
37		BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS	BS	BP	DL	FS
38		5@60	5@65	5@105	5@65	5@60	5@65	5@105	5@65	5@60	5@65	5@105	5@65	5x70	5x70	5x115	5x75
39		5@75	5@80	5@130	5@85	5@75	5@80	5@130	5@85	5@75	5@80	5@130	5@85	5x85	5x90	5x145	5x90
40		5@90	5@95	5@155	5@100	3@90	3@95	3@155	3@100	3@90	3@95	3@155	3@100	5x100	5x105	5x175	5x110
41		5@100	5@105	5@170	5@110	3@105	3@115	3@180	3@115	5@115	5@120	5@195	5@125
42		5@115	5@120	5@195	5@125	3@120	3@130	3@210	3@130	3@130	3@135	3@220	3@140
43		M@130	M@135	M@220	M@140	M@135	M@145	M@235	M@150	M@145	M@150	M@245	M@155
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45	Record Results Below (only record reps on max "M" set)
46	Wk	1	2	3	4	5	6	7	8	9	10	11	12
47	BS	5	10	11	n/a		10		n/a	11	8		n/a
48	BP	11	10	7	n/a	8		2	n/a	8	6		n/a
49	DL	10	13	12	n/a	17	15		n/a	15	13		n/a
50	FS	10	2	1	n/a		4		n/a				n/a
51											Max set on DL was 245
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