SQUAT: 470
BENCH: 300
DEADLIFT: 605
weight x reps
CATEGORY:
470 x
300 x
605 x
WK 1
WK 2
DAY 1
SQUAT
BENCH
ACC
LOAD
Pause Squat
CGBP w/ susp. KBs
Pullups
ACC
ACC
%1RM
RPE
5x3
325 69.0%
6x3
202.5 67.5%
3 x 10
x
x
8
8
8
6
6
3
4x1
6x4
3x8
x
x
8
8
8
4
6
3
DAY 2
DEADLIFT
BENCH
ACC
Deadlift
Bench
OHP
ACC
ACC
485 80.0%
227.5 76.0%
DAY 3
SQUAT
SQUAT
ACC
ACC
5
1
4
3
375
375
80.0%
80.0%
8
8
8
9
5
1
4
3
2x1
5x5
3x8
x
x
375
210
80.0%
70.0%
8
8
8
2
4
3
3
4
6
3
455
330
210
75.0%
70.0%
70.0%
8
8
8
3
4
6
3
ACC
x
x
x
x
x
4
4
6
10
DAY 4
SQUAT
BENCH
ACC
Comp. Squat
Medium Grip Bench
Seated Cable Row
ACC
ACC
DAY 5
DEADLIFT
SQUAT
BENCH
ACC
ACC
DAY 6
Deadlift
Comp. Squat
Bench
Weighted Abs
x
x
x
x
x
5
7
2
10
BENCH
BENCH
ACC
ACC
ACC
Comp. Bench
Bench AMRAP
Push Press
Bicep Curls
5
1
3
3
x
x
x
x
x
4
4
4
10
240
240
80.0%
80.0%
8
8
8
8
NL
VOL
5
1
3
3
verage intensity
%SQ
%BN
%DL
36%
43%
54%
41%
10%
16%
NL
AVG WT (intensity)
WK 3
LOAD
WK 4
%1RM
RPE
%1RM
RPE
x2
347.5
x3
212.5
x 10
x
x
74.0%
71.0%
8
8
8
5x3
337.5
6x3
210
3 x 10
x
x
72.0%
70.0%
8
8
8
5x3
357.5
6x3
220
3 x 10
x
x
x1
x4
x8
x
x
500
235
82.5%
78.0%
8
8
8
4x1
6x4
3x8
x
x
515
227.5
85.0%
76.0%
8
8
8
4x1
6x4
3x8
x
x
530
240
x
x
x
x
x
385
385
82.0%
82.0%
8
8
8
9
5
1
4
3
395
395
84.0%
84.0%
8
8
8
9
5
1
4
3
405
405
385
220
82.0%
73.0%
8
8
8
2x1
5x5
3x8
x
x
380
212.5
81.0%
71.0%
8
8
8
2x1
5x5
3x8
x
x
80.0%
72.0%
72.0%
8
8
8
3
4
6
3
4
4
6
10
x1
x5
x8
x
x
x
x
x
x
x
5
485
6
337.5
2
215
10
LOAD
x
x
x
x
x
x
x
x
x
x
4
4
6
10
5
470
7
332.5
2
212.5
10
77.5% 8
71.0% 8
71.0% 8.5
LOAD
3
4
6
3
x
x
x
x
x
x
x
x
x
x
4
4
6
10
390
225
4
500
7
342.5
2
220
10
x
x
x
x
x
4
242.5
4
242.5
4
10
81.0%
81.0%
VG WT (intensity)
8
8
8
8
5
1
3
3
x
x
x
x
x
4
4
4
10
250
250
83.0%
83.0%
8
8
8
8
5
1
3
3
x
x
x
x
x
4
4
4
10
255
255
verage intensity:
%1RM
RPE
76.0%
73.0%
8
8
8
87.5%
80.0%
8
8
8
86.0%
86.0%
8
8
8
9
83.0%
75.0%
8
8
8
82.5%
73.0%
73.0%
8
8
9
85.0%
85.0%
80.4%
8
8
8
8