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Week 1: 3x5+Week 2: 3x3+Week 3: 1x5, 1x3, 1x1+Week 4: 3x5 (Deload)Week 1 PR 1RMWeek 2 PR 1RMWeek 3 PR 1RM
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CYCLE 102 Apr to 27 Apr 2012
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Core Lift1RM90%Wendler Percentages
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Squat138124Week 1Week 2Week 3Week 4
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Bench Press1059565%70%75%40%
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Deadlift14012675%80%85%50%
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Shoulder Press655985%90%95%60%
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Core Lift
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SquatMon, 02 AprMon, 09 AprMon, 16 AprMon, 23 AprAssistance:Weeks 1 to 3Week 4
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Set 180.00 87.50 92.50 50.00 62.50 62.50
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Set 292.50 100.00 105.00 62.50
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Set 3105.00 112.50 117.50 75.00
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PR: Set 3878NA5 x 103 x 10
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Bench PressTue, 03 AprTue, 10 AprTue, 17 AprTue, 24 Apr
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Set 162.50 65.00 70.00 37.50 47.50 47.50
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Set 270.00 75.00 80.00 47.50
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Set 380.00 85.00 90.00 57.50
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PR: Set 310611NA5 x 103 x 10
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DeadliftThu, 05 AprThu, 12 AprThu, 19 AprThu, 26 Apr
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Set 182.50 87.50 95.00 50.00 62.50 62.50
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Set 295.00 100.00 107.50 62.50
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Set 3107.50 112.50 120.00 75.00
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PR: Set 39105NA3 x 83 x 8
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Shoulder PressFri, 06 AprFri, 13 AprFri, 20 AprFri, 27 Apr
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Set 137.50 40.00 45.00 22.50 30.00 30.00
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Set 245.00 47.50 50.00 30.00
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Set 350.00 52.50 55.00 35.00
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PR: Set 3778NA5 x 103 x 10
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CYCLE 230 Apr to 25 May 2012
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Core Lift1RM90%Wendler Percentages
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Squat149134Week 1Week 2Week 3Week 4
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Bench Press11110065%70%75%40%
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Deadlift15113675%80%85%50%
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Shoulder Press686185%90%95%60%
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Core Lift
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SquatMon, 30 AprMon, 07 MayMon, 14 MayMon, 21 MayWeeks 1 to 3Week 4
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Set 187.50 95.00 100.00 52.50 67.50 67.50
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Set 2100.00 107.50 115.00 67.50
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Set 3115.00 120.00 127.50 80.00
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PR: Set 31097NA5 x 103 x 10
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Bench PressTue, 01 MayTue, 08 MayTue, 15 MayTue, 22 May
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Set 165.00 70.00 75.00 40.00 50.00 50.00
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Set 275.00 80.00 85.00 50.00
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Set 385.00 90.00 95.00 60.00
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PR: Set 3131110NA5 x 103 x 10
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DeadliftThu, 03 MayThu, 10 MayThu, 17 MayThu, 24 May
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Set 187.50 95.00 102.50 55.00 67.50 67.50
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Set 2102.50 110.00 115.00 67.50
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Set 3115.00 122.50 130.00 82.50
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PR: Set 3151111NA3 x 83 x 8
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Shoulder PressFri, 04 MayFri, 11 MayFri, 18 MayFri, 25 May
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Set 140.00 42.50 45.00 25.00 30.00 30.00
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Set 245.00 50.00 52.50 30.00
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Set 352.50 55.00 57.50 37.50
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PR: Set 3877NA5 x 103 x 10
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CYCLE 328 May to 22 Jun 2012
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Core Lift1RM90%Wendler Percentages
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Squat160144Week 1Week 2Week 3Week 4
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Bench Press11610565%70%75%40%
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Deadlift16514975%80%85%50%
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Shoulder Press716485%90%95%60%
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Core Lift
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SquatMon, 28 MayMon, 04 JunMon, 11 JunMon, 18 JunWeeks 1 to 3Week 4
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Set 192.50 100.00 107.50 57.50 72.50 72.50
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Set 2107.50 115.00 122.50 72.50
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Set 3122.50 130.00 137.50 87.50
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PR: Set 312117NA5 x 103 x 10
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Bench PressTue, 29 MayTue, 05 JunTue, 12 JunTue, 19 Jun
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Set 167.50 72.50 77.50 42.50 52.50 52.50
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Set 277.50 82.50 90.00 52.50
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Set 390.00 95.00 100.00 62.50
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PR: Set 311109NA5 x 103 x 10
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DeadliftThu, 31 MayThu, 07 JunThu, 14 JunThu, 21 Jun
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Set 197.50 105.00 112.50 60.00 75.00 75.00
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Set 2112.50 120.00 125.00 75.00
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Set 3125.00 132.50 140.00 90.00
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PR: Set 3101110NA3 x 83 x 8
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Shoulder PressFri, 01 JunFri, 08 JunFri, 15 JunFri, 22 Jun
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Set 142.50 45.00 47.50 25.00 32.50 32.50
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Set 247.50 50.00 55.00 32.50
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Set 355.00 57.50 60.00 37.50
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PR: Set 3865NA5 x 103 x 10
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CYCLE 402 Jul to 28 Jul 2012
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Core Lift1RM90%Wendler Percentages
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Squat170153Week 1Week 2Week 3Week 4
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Bench Press12010865%70%75%40%
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Deadlift18016275%80%85%50%
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Shoulder Press756885%90%95%60%
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Core Lift
90
SquatMon, 02 JulMon, 09 JulMon, 16 JulMon, 23 JulWeeks 1 to 3Week 4
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Set 1100.00 107.50 115.00 60.00 77.50 77.50
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Set 2115.00 122.50 130.00 77.50
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Set 3130.00 137.50 145.00 92.50
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PR: Set 31177NA5 x 103 x 10
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Bench PressTue, 03 JulTue, 10 JulTue, 17 JulTue, 24 Jul
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Set 170.00 75.00 80.00 42.50 55.00 55.00
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Set 280.00 87.50 92.50 55.00
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Set 392.50 97.50 102.50 65.00
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PR: Set 31095NA5 x 103 x 10
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DeadliftFri, 06 JulFri, 13 JulFri, 20 JulFri, 27 Jul
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Wendler's 5-3-1
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