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| A | B | C | D | E | F | |
|---|---|---|---|---|---|---|
1 | Zorba | WEEK 15, MONDAY | 60s-180s rest - Def 6/22 - B 9/18 | |||
2 | Bench Press | Squat | ||||
3 | 0 x 5 x 2 | 0 x 5 x 2 | ||||
4 | 5 x 5 x 1 | 10 x 5 x 1 | ||||
5 | 10 x 3 x 1 | 25 x 3 x 1 | ||||
6 | 15 x 2 x 1 | 35 x 2 x 1 | ||||
7 | 20 x 5 x 3 (+) | 45 x 5 x 3 (+) | 0 | |||
8 | ||||||
9 | WEEK 15, WEDNESDAY | NOW ENTERING THE 375 CLUB | ||||
10 | Standing Press | Deadlift | ||||
11 | 0 x 5 x 2 | 10 x 5 x 2 | ||||
12 | 5 x 3 x 1 | 20 x 5 x 1 | ||||
13 | 7.5 x 2 x 1 | 35 x 3 x 1 | ||||
14 | 12.5 x 5 x 3 (+) | 45 x 2 x 1 | ||||
15 | 55 x 5 x 1 (+) | |||||
16 | (update next 1) | |||||
17 | WEEK 15, FRIDAY | |||||
18 | Bench Press | Squat | ||||
19 | 0 x 5 x 2 | 0 x 5 x 2 | ||||
20 | 5 x 5 x 1 | 10 x 5 x 1 | ||||
21 | 10 x 3 x 1 | 20 x 3 x 1 | ||||
22 | 15 x 2 x 1 | 25 x 2 x 1 | ||||
23 | 21.25 x 5 x 3 (+) | 35 x 5 x 3 (+) | ||||
24 | (update next 2) | |||||
25 | Zorba | WEEK 16, MONDAY | 60s-180s rest - Def 6/22 - B 9/18 | |||
26 | Standing Press | Squat | ||||
27 | 0 x 5 x 2 | 0 x 5 x 2 | ||||
28 | 5 x 3 x 1 | 10 x 5 x 1 | ||||
29 | 10 x 2 x 1 | 20 x 3 x 1 | ||||
30 | 13.75 x 5 x 3 (+) | 30 x 2 x 1 | ||||
31 | 37.5 x 5 x 3 (+) | |||||
32 | ||||||
33 | WEEK 16, WEDNESDAY | |||||
34 | Bench Press | Deadlift | ||||
35 | 0 x 5 x 2 | 10 x 5 x 2 | ||||
36 | 5 x 5 x 1 | 20 x 5 x 1 | ||||
37 | 12.5 x 3 x 1 | 35 x 3 x 1 | ||||
38 | 17.5 x 2 x 1 | 45 x 2 x 1 | ||||
39 | 22.5 x 5 x 3 (+) | 57.5 x 5 x 1 (+) | ||||
40 | (update next 1) | |||||
41 | WEEK 16, FRIDAY | |||||
42 | Standing Press | Squat | ||||
43 | 0 x 5 x 2 | 0 x 5 x 2 | ||||
44 | 5 x 3 x 1 | 10 x 5 x 1 | ||||
45 | 10 x 2 x 1 | 20 x 3 x 1 | ||||
46 | 15 x 5 x 1 | 30 x 2 x 1 | ||||
47 | 40 x 5 x 3 (+) | |||||
48 | (make a new sheet) | |||||
49 | ||||||
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