MAXES:
SQUAT:
BENCH:
DEADLIFT:
CATEGORY:
kg
150
100
150
x reps
weight
150
100
150
x
x
x
1
1
1
CATEGORY:
WK 1
L-L-S-M
THURSDAY
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
Exercise
SX
R
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
4
x
x
x
x
5
5
5
5
3
x
12
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
4
x
x
x
x
5
5
5
5
3
x
12
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
4
x
x
x
x
5
4
3
2
3
x
10
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
1
1
1
4
x
x
x
x
5
4
3
2
LOAD
%1RM
75
90
105
112.5
50.0%
60.0%
70.0%
75.0%
BENCH
BENCH
BENCH
BENCH
BENCH
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
SQUAT
ACC
FRIDAY
50
60
70
75
50.0%
60.0%
70.0%
75.0%
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
1
1
1
4
x
x
x
x
5
5
5
5
75
90
105
112.5
50.0%
60.0%
70.0%
75.0%
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
MONDAY
82.5
97.5
112.5
127.5
55.0%
65.0%
75.0%
85.0%
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
TUESDAY
BENCH
SQUAT
SQUAT
MONDAY
SQUAT
SQUAT
SQUAT
FRIDAY
BENCH
THURSDAY
SQUAT
TUESDAY
55
65
75
85
55.0%
65.0%
75.0%
85.0%
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
5
x
x
x
x
5
4
3
3
75
90
105
120
50.0%
60.0%
70.0%
80.0%
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
3
x
10
average intensity: 66.0%
ACC
CATEGORY:
WK 2
WK 3
L-S-M-S
Exercise
SX
R
LOAD
%1RM
80
95
110
117.5
110
52.5%
62.5%
72.5%
77.5%
72.5%
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
3
3
x
x
x
x
x
5
5
5
5
5
4
x
12
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
3
3
x
x
x
x
x
5
5
5
5
5
52.5
62.5
72.5
77.5
72.5
52.5%
62.5%
72.5%
77.5%
72.5%
1
1
1
4
x
x
x
x
5
4
3
2
82.5
97.5
112.5
127.5
55.0%
65.0%
75.0%
85.0%
4
x
12
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
2
4
2
x
x
x
x
x
x
5
4
3
3
2
3
4
x
10
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
1
1
1
2
4
2
x
x
x
x
x
x
5
4
3
3
2
3
THURSDAY
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
Exercise
SX
R
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
5
x
x
x
x
5
4
3
3
4
x
12
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
5
x
x
x
x
5
4
3
3
1
1
1
4
x
x
x
x
5
5
5
5
4
x
12
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
1
1
3
x
x
x
x
x
x
5
5
4
3
1
3
4
x
10
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
1
1
1
1
1
3
x
x
x
x
x
x
5
5
4
3
1
3
FRIDAY
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
MONDAY
75
90
105
120
127.5
120
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
TUESDAY
50
60
70
80
85
80
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
2
3
3
x
x
x
x
x
x
5
4
3
3
2
2
4
x
10
75
90
105
120
127.5
120
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
average intensity: 69.7%
ACC
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
4
x
x
x
x
5
4
3
2
4
x
10
average intensity:
CATEGORY:
CATEGORY:
WK 4
M-L-M-S
LOAD
%1RM
80
95
110
125
52.5%
62.5%
72.5%
82.5%
T-M-M-S
THURSDAY
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
Exercise
LOAD
%1RM
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
1
1
1
4
SX
x
x
x
x
x
x
x
R
5
4
3
2
1
1
12
82.5
97.5
112.5
127.5
135
142.5
55.0%
65.0%
75.0%
85.0%
90.0%
95.0%
52.5%
62.5%
72.5%
82.5%
BENCH
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
1
1
1
1
1
1
5
x
x
x
x
x
x
x
x
x
x
5
4
3
2
1
1
5
4
3
3
55
65
75
85
90
95
80
95
110
125
BENCH
BENCH
BENCH
BENCH
BENCH
80
95
110
117.5
52.5%
62.5%
72.5%
77.5%
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
4
x
12
55.0%
65.0%
75.0%
85.0%
90.0%
80.0%
SQUAT
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
2
3
2
x
x
x
x
x
x
5
4
3
3
2
3
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
4
x
10
55.0%
65.0%
75.0%
85.0%
90.0%
80.0%
BENCH
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
1
1
1
2
3
2
x
x
x
x
x
x
5
4
3
3
2
3
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
SQUAT
SQUAT
SQUAT
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
MONDAY
75
90
105
120
127.5
120
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
TUESDAY
55
65
75
85
90
80
SQUAT
FRIDAY
55.0%
65.0%
75.0%
85.0%
90.0%
95.0%
52.5%
62.5%
72.5%
82.5%
MONDAY
82.5
97.5
112.5
127.5
135
120
SQUAT
ACC
FRIDAY
52.5
62.5
72.5
82.5
THURSDAY
SQUAT
TUESDAY
50
60
70
80
85
80
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
82.5
97.5
112.5
127.5
55.0%
65.0%
75.0%
85.0%
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
1
2
2
2
4
x
x
x
x
x
x
x
x
5
4
3
3
2
1
2
10
75
90
105
120
127.5
135
127.5
50.0%
60.0%
70.0%
80.0%
85.0%
90.0%
85.0%
ACC
ACC
ACC
ACC
ACC
ACC
ACC
ACC
ACC
average intensity: 70.9%
average intensity: 73.4%
CATEGORY:
WK 5
WK 6
M-S-M
Exercise
LOAD
%1RM
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
1
1
3
3
SX
x
x
x
x
x
x
x
R
5
4
3
2
1
3
12
75
90
105
120
127.5
120
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
1
1
3
1
1
1
4
x
x
x
x
x
x
x
x
x
x
5
4
3
2
1
3
5
4
3
2
50
60
70
80
85
80
87.5
102.5
117.5
132.5
3
x
12
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
1
2
1
2
4
x
x
x
x
x
x
x
x
5
4
3
3
2
2
2
10
75
90
105
120
127.5
135
127.5
50.0%
60.0%
70.0%
80.0%
85.0%
90.0%
85.0%
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
1
1
1
1
2
1
2
x
x
x
x
x
x
x
5
4
3
3
2
2
2
50
60
70
80
85
90
85
50.0%
60.0%
70.0%
80.0%
85.0%
90.0%
85.0%
THURSDAY
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
SQUAT
ACC
Exercise
SX
R
LOAD
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Back Squat
Abs
1
1
1
1
2
x
x
x
x
x
5
4
3
1
3
75
90
105
112.5
105
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Bench Press
Deadlift
Deadlift
Deadlift
Deadlift
Deadlift
Upper Back
1
1
1
1
2
x
x
x
x
x
5
4
3
1
3
50
60
70
75
70
1
1
1
1
x
x
x
x
5
4
3
2
75
90
105
120
FRIDAY
50.0%
60.0%
70.0%
80.0%
85.0%
80.0%
57.5%
67.5%
77.5%
87.5%
BENCH
BENCH
BENCH
BENCH
BENCH
BENCH
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
DEADLIFT
ACC
MONDAY
ACC
ACC
ACC
ACC
ACC
ACC
ACC
SATURDAY
ACC
Competition
ACC
ACC
ACC
ACC
ACC
ACC
ACC
ACC
average intensity: 72.7%
average intensity:
S-S-C
%1RM
50.0%
60.0%
70.0%
75.0%
70.0%
50.0%
60.0%
70.0%
75.0%
70.0%
50.0%
60.0%
70.0%
80.0%
65.0%
Block 1
167
194
153
139
118
52
823
20.3%
23.6%
18.6%
16.9%
14.3%
6.3%
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Block 1
94.46
96.79
99.75
98.00
90.66
87.74
220
170
120
Lifts
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
70
20
-30
167
102.00
100.00
194
98.00
153
96.00
139
94.00
92.00
90.00
88.00
52
86.00
84.00
82.00
80.00
Week
Series1
Series2
Avg Wt
118