2_Suns 531 LP
1RM
TM
1RM
TM
Squat
495
460
Deadlift
445
405
Bench Press
295
260
OHP
155
140
Units
lb
5
Monday
Bench
OHP
Precision
assistance: chest, arms and back
170 x8
195 x6
220 x4
220 x4
220 x4
210 x5
195 x6
180 x7
70 x6
85 x5
100 x3
100 x5
100 x7
100 x4
100 x6
100 x8
Tuesday
170 x8+
assistance: legs and abs
Squat
345 x5
390 x3
435 x1+
415 x3
390 x3
370 x3
345 x5
320 x5
Sumo Dead
205 x5
245 x5
285 x3
285 x5
285 x7
285 x4
285 x6
285 x8
Wednesday
300 x5+
assistance: shoulders and chest
OHP
105 x5
120 x3
135 x1+
125 x3
120 x3
110 x3
105 x5
100 x5
Incline Bench
105 x6
130 x5
155 x3
155 x5
155 x7
155 x4
155 x6
155 x8
Thursday
90 x5+
assistance: back and abs
Deadlift
305 x5
345 x3
385 x1+
365 x3
345 x3
325 x3
305 x3
285 x3
Front Squat
160 x5
205 x5
255 x3
255 x5
255 x7
255 x4
255 x6
255 x8
Friday
265 x3+
assistance: arms and misc.
Bench
195 x5
220 x3
245 x1+
235 x3
220 x5
210 x3
195 x5
180 x3
CGBP
105 x6
130 x5
155 x3
155 x5
155 x7
155 x4
155 x6
155 x8
Squat
335 x3
335 x3
335 x3
335 x3
335 x3
335 x3
335 x3
Sumo Dead
230 x3
230 x3
230 x3
230 x3
230 x3
230 x3
Saturday
170 x5+
assistance: upper back and legs
335 x3
Enter your 1 rep maxes (1RM) at the top to get your first training maxes (TM).
Increase TM based on your performance in the 1+ sets.
Each week, increase your training max if you were able to complete all the reps.
0
no increase
1-2
add 5 lb
You will have to manually enter your new TM, which will overwrite the formula.
3-4
add 5 - 10 lb
>5
add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.