MAXES: kgs

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

High Bar Squat

Squat AMRAP
Bent Row
Tricep Pushdowns

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

average intensity: 75.2%

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%

verage intensity: 77.7%

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%

verage intensity: 77.6%

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