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Estimated 1RM

One Rep Max Calculator Used For First Wave


Weight Used

Reps

Bench

120

105

Squat
OH Press
Deadlift

180
105
220

150
90
190

6
5
5

Bench Press
110

Squat
160

Overhead
95

Training Maxes (90% of 1RM)


Deadlift
200

Accumulation (week 1)
Intensification (week 2)

Realization (week 3)

Deload (week 4)

10s Wave
Bench
5x10@65
1x5@60
1x5@70
3x10@75
1x5@55
1x3@65
1x1@75
Reps Achieved
1xAMAP@85
15
1x5@45
1x5@55
1x5@65

10s Wave
Deadlift
5x10@120
1x5@110
1x5@125
3x10@135
1x5@100
1x3@120
1x1@140
Reps Achieved
1xAMAP@150
12
1x5@80
1x5@100
1x5@120

10s wave
OHP

10s wave
Squat

5x10@55
1x5@50
1x5@60
3x10@65
1x5@50
1x3@55
1x1@65
Reps Achieved
1xAMAP@70
12
1x5@40
1x5@50
1x5@55

5x10@95
1x5@90
1x5@100
3x10@110
1x5@80
1x3@95
1x1@110
1xAMAP@120
1x5@65
1x5@80
1x5@95

10s wave
Squat
5x10@95
1x5@90
1x5@100
3x10@110
1x5@80
1x3@95
1x1@110
Reps Achieved
12
1x5@65
1x5@80
1x5@95

Accumulation (week 5)
Intensification (week 6)

Realization (week 7)

Deload (week 8)

8s wave
Bench
5x8@80
1x3@75
1x3@85
3x8@90
1x5@65
1x3@75
1x2@90
1x1@95
Reps Achieved
1xAMAP@100
13
1x5@50
1x5@65
1x5@75

8s wave
Deadlift
5x8@135
1x3@125
1x3@140
3x8@150
1x5@105
1x3@125
1x2@145
1x1@160
Reps Achieved
1xAMAP@170
100
1x5@85
1x5@105
1x5@125

8s wave
OHP

8s wave
Squat

5x8@65
1x3@60
1x3@70
3x8@75
1x5@50
1x3@60
1x2@70
1x1@160
Reps Achieved
1xAMAP@80
100
1x5@40
1x5@50
1x5@60

5x8@110
1x3@100
1x3@115
3x8@125
1x5@85
1x3@100
1x2@120
1x1@130
1xAMAP@135
1x5@70
1x5@85
1x5@100

8s wave
Squat
5x8@110
1x3@100
1x3@115
3x8@125
1x5@85
1x3@100
1x2@120
1x1@130
Reps Achieved
0
1x5@70
1x5@85
1x5@100

Accumulation (week 9)
Intensification (week 10)

Realization (week 11)

Deload (week 12)

5s wave
Bench
6x5@100
1x2@90
1x2@100
4x5@110
1x5@70
1x3@85
1x2@100
1x1@105
1x1@110
1x1@105
Reps Achieved
1xAMAP@120
65
1x5@55
1x5@70
1x5@85

5s wave
Deadlift
6x5@470
1x2@400
1x2@485
4x5@520
1x5@335
1x3@400
1x2@470
1x1@505
1x1@535
1x1@505
Reps Achieved
1xAMAP@570
15
1x5@270
1x5@335
1x5@400

5s wave
OHP
6x5@230
1x2@200
1x2@240
4x5@255
1x5@165
1x3@200
1x2@230
1x1@250
1x1@265
1x1@250
Reps Achieved
1xAMAP@280
12
1x5@130
1x5@165
1x5@200

5s wave
Squat
6x5@120
1x2@100
1x2@125
4x5@130
1x5@85
1x3@100
1x2@120
1x1@130
1x1@135
1x1@130
1xAMAP@145
1x5@70
1x5@85
1x5@100

5s wave
Squat
6x5@120
1x2@100
1x2@125
4x5@130
1x5@85
1x3@100
1x2@120
1x1@130
1x1@135
1x1@130
Reps Achieved
100
1x5@70
1x5@85
1x5@100

Accumulation (week 13)


Intensification (week 14)

Realization (week 15)

Deload (week 16)

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

7x3@220
1x1@205
1x1@225
5x3@240
1x5@145
1x3@175
1x2@205
1x1@220
1x1@230
1x1@245
Reps Achieved
1xAMAP@260
10
1x5@115
1x5@145
1x5@175

7x3@540
1x1@505
1x1@560
5x3@595
1x5@360
1x3@430
1x2@505
1x1@540
1x1@575
1x1@610
Reps Achieved
1xAMAP@650
15
1x5@290
1x5@360
1x5@430

7x3@265
1x1@245
1x1@270
5x3@290
1x5@175
1x3@210
1x2@245
1x1@265
1x1@280
1x1@300
Reps Achieved
1xAMAP@315
12
1x5@140
1x5@175
1x5@210

7x3@485
1x1@450
1x1@500
5x3@530
1x5@325
1x3@385
1x2@450
1x1@485
1x1@515
1x1@550
1xAMAP@580
1x5@260
1x5@325
1x5@0

3s wave
Squat
7x3@485
1x1@450
1x1@500
5x3@530
1x5@325
1x3@385
1x2@450
1x1@485
1x1@515
1x1@550
Reps Achieved
100
1x5@260
1x5@325
1x5@0

Monday
Bench
horizontal pulling
dips
Abs
upper body conditioning
Wednesday
Deadlift
Hamsting/Low back
Walking Lunges
Side Bends
Jumping
Friday
Military Press
Lat Pull Down
Dips
Upper body Conditioning
Saturday
Squat
GHR
back extension
decline sit ups
Sprinting

whatever phase it is
DB rows or Chest supported rows
front
sledgehammer tire hits

whatever phase it is
GHR or 45 hyper

weighted or box jumps

5x10-15
3xAMAP
3-5x15-20

3-5x5-10
3-5x12-20 steps
3-5x15-20
4x3, 5x2, 5x1

whatever phase it is
5-10x5-10
5x10-20
battle ropes

whatever phase it is

free or weighted

3x10-20
3x10-20
3-5x10-20
10, 15, 20 yards

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