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Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max. - ? -
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Each week, increase your training max if you were able to complete all the repsLb
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You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)Kg
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Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs5
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How much you will increase your TM each week is based on how you perform in the 1+ set each day
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If you get 0-1 reps, do not increase your TMIf you get 2-3 Reps, increase your TM by 5lb
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If you get 4-5 reps, increase your TM 5-10lbIf you get more than 5 Reps, increase your TM by 10-15lb
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Lb or Kg?Lb
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n-Suns 531 LP1RM's:Squat:450Bench300Deadlift460Press160
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TM's405270415145
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Monday
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Bench175x8205x6230x4230x4230x4215x5205x6190x7175x8+
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OHP75x685x5100x3100x5100x7100x4100x6100x8
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Assistance:Chest, Arms, Back
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Tuesday
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Squat305x5345x3385x1+365x3345x3325x3305x5285x5265x5+
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Sumo Dead210x5250x5290x3290x5290x7290x4290x6290x8
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Assistance:Legs, Abs
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Thursday
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Bench205x5230x3255x1+245x3230x5215x3205x5190x3175x5+
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C.G.Bench110x6135x5160x3160x5160x7160x4160x6160x8
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Assistance:Arms, Other
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Friday
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Deadlift310x5355x3395x1+375x3355x3330x3310x3290x3270x3+
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Front Squat140x5180x5225x3225x5225x7225x4225x6225x8
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Assistance:Back, Abs
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