Squat Monday : 5x5@137.5kg Thursday : 5x5@110kg with paused Bench Tuesday : 5x5@80kg with paused Saturday : 5x5@97.5kg Week 2 Monday : 1x5@142.5kg – 4x5@137.5kg Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 1x5@102.5kg4x5@97.5kg Week 3 Monday : 2x5@142.5kg3x5@137.5kg Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 2x5@102.5kg3x5@97.5kg Week 4 Monday : 3x5@142.52x5@137.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 3x5@102.5kg2x5@97.5kg Week 5 Monday : 4x5@142.51x5@137.5kg Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 4x5@102.5kg1x5@97.5kg Week 6 Monday : 5x5@142.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 5x5@102.5kg Week 7 Monday : 1x5@147.54x5@142.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 1x5@107.5kg4x5@102.5kg Week 8 Monday : 2x5@147.53x5@142.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 2x5@107.5kg3x5@102.5kg Week 9 Monday : 3x5@147.52x5@142.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Week 1 Deadlift Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 5x5@122.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 1x5@127.5kg4x5@122.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 2x5@127.5kg3x5@122.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 3x5@127.5kg2x5@122.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 4x5@127.5kg1x5@122.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 5x5@127.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 1x5@132.5kg4x5@127.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 2x5@132.53x5@107.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Saturday : 3x5@107.5kg2x5@102.5kg Tuesday : 5x5@80kg with paused Saturday : 4x5@107.5kg1x5@102.5kg Week 10 Monday : 4x5@147.51x5@142.5 Thursday : 5x5@110kg with paused Week 11 Monday : 5x5@147.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 5x5@107.5kg Week 12 Monday : 1x5@152.5 -4x5@147.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 1x5@110kg4x5@107.5kg Week 13 Monday : 2x5@152.53x5@147.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 2x5@110kg3x5@107.5 Week 14 Monday : 3x5@152.52x5@147.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 3x5@110kg2x5@107.5kg Week 15 Monday : 4x5@152.51x5@147.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 4x5@110kg1x5@107.5kg Week 16 Monday : 5x5@152.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 5x5@110kg Week 17 Monday : 1x5@157.54x5@152.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 1x5@112.5kg 4x5@110kg Thursday : 3x5@132.5kg 2x5@127.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 4x5@132.5kg1x5@127.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 5x5@132.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 1x5@137.5kg 4x5@132.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 2x5@137.5kg3x5@132.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 3x5@137.5kg2x5@132.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 4x5@137.5kg1x5@132.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 5x5@137.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 1x5@142.5kg 4x5@137.5kg Week 18 Monday : 2x5@157.53x5@152.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 2x5@112.5kg 3x5@110kg Week 19 Monday : 3x@157.52x5@152.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 3x5@112.52x5@110kg Week 20 Monday : 4x5@157.51x5@152.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 4x5@112.5kg1x5@110kg Week 21 Monday : 5x5@157.5kg Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 5x5@112.5kg Week 22 Monday : 1x3@167.52x3@162.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 1x3@117.5kg2x3@115kg Week 23 Monday : 2x3@167.51x3@167.5 Thursday : 5x5@110kg with paused Tuesday : 5x5@80kg with paused Saturday : 2x3@117.5kg1x3@115kg Week 24 Monday : 3x3@167.5 Thursday : 5x5@110kg with paused Week 25 Monday : 3x3@170 or 3x3@160 for rest before the competition Sunday : Competition Tuesday : 5x5@80kg with paused Saturday : 3x3@117.5kg Wednesday : 5x5@85kg with paused Sunday : Competition Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 2x5@142.5kg3x5@137.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 3x5@142.5kg2x5@137.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 4x5@142.5kg1x5@137.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 5x5@142.5kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 1x3@150kg2x3@145kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 2x3@150kg1x3@145kg Monday : 5x5@100kg with 3 seconds paused at the middle Thursday : 3x3@150kg Thursday : 3x3@140kg Sunday : competition
