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