Lifts
Day 1
Day 2
Day 3
Main
Main
Main
Main
Aux. 1
Aux
Aux
Aux
Aux. 2
Aux
Aux
Aux
Starting Maxes
Main
Aux. 1
Aux. 2
Main
Main
Main
300
300
300
Aux
Aux
Aux
200
200
200
Aux
Aux
Aux
100
100
100
Week 1
Day 1
Day 2
Day 3
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Week 4
Day 1
Day 2
Day 3
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Week 7
Week 8
Day 1
Day 2
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Day 3
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Week 11
Day 1
Day 2
Day 3
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Week 14
Week 16
Day 1
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Day 1
Accessory and
conditioning
work
Day 2
Day 3
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Week 19
Day 1
Day 2
Day 3
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Main Lifts
Lift
Starting TM
Main
300
Main
300
Main
300
Smallest plate
increment
(pair, not
single plate):
2.5
Instructions:
Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
with it, or don't be surprised to see your TM auto-regulated down. There is an
option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
bearing on how the program appears here.
Week 1
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 4
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Deload
Week 8
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 11
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Deload
Week 16
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 19
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Main Lifts
Starting TM
Ending TM
% change
300
300
0%
300
300
0%
300
300
0%
Average to
All credit for this progr
Spreadsheet
es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a
Week 2
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Week 5
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Deload week, try some novel lifts an
Week 5
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Week 12
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Deload week, try some novel lifts an
Week 17
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Day 1
Accessory and
conditioning
work
New TM
300
200
100
Day 2
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 3
Week 20
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Auxillary Li
Lift
Starting TM
Aux
200
Aux
200
Aux
200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh
s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.
Week 2
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 12
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 17
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 20
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
200
200
0%
200
200
0%
200
200
0%
Max Estimate Calcula
Estimate
aining Toolkit from
sheet. If this applies
nce, MASS, etc.
420
Week 3
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Week 6
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
ng for the next block
Week 6
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Week 13
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
ng for the next block
Week 17
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Day 1
Accessory and
conditioning
work
New TM
300
200
100
Day 2
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 3
Week 21
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Auxillary Li
Lift
Starting TM
Aux
100
Aux
100
Aux
100
Max Estimate Calculator
Weight
Reps
315
10
Week 3
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 13
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Week 17
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Week 21
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
100
100
0%
100
100
0%
100
100
0%
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
Lifts
Day 1
Day 2
Day 3
Day 4
Main
Main
Main
Main
Main
Aux. 1
Aux
Aux
Aux
Aux
Aux. 2
Aux
Aux
Aux
Aux
Starting Maxes
Main
Aux. 1
Aux. 2
Main
Main
Main
Main
300
300
300
300
Aux
Aux
Aux
Aux
200
200
200
200
Aux
Aux
Aux
Aux
100
100
100
100
Week 1
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Day 4
Main
70%
210
5
Aux
60%
120
7
Aux
Accessory and
conditioning
work
60%
60
7
Week 4
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Main
72.50%
217.5
5
Aux
62.50%
125
7
Aux
Accessory and
conditioning
work
62.50%
62.5
7
Week 7
Week 8
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Week 11
Day 1
Day 2
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
67.50%
67.5
5
Day 2
Accessory and
conditioning
work
Day 3
Day 4
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Main
77.50%
232.5
3
Aux
67.50%
135
5
Aux
Accessory and
conditioning
work
67.50%
67.5
5
Week 14
Week 16
Day 1
Day 2
Day 3
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Day 3
Accessory and
conditioning
work
Day 4
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Week 19
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Main Lifts
Lift
Starting TM
Main
300
Main
300
Main
300
Main
300
Smallest plate
increment
(pair, not
single plate):
2.5
Instructions:
Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
with it, or don't be surprised to see your TM auto-regulated down. There is an
option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
bearing on how the program appears here.
Week 1
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 4
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Deload
Week 8
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 11
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Deload
Week 16
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 19
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Main Lifts
Starting TM
Ending TM
% change
300
300
0%
300
300
0%
300
300
0%
300
300
0%
Average to
All credit for this progr
Spreadsheet
es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a
Week 2
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
Day 4
300
200
100
Day 4
Main
75%
225
4
Aux
65%
130
6
Aux
Accessory and
conditioning
work
65%
65
6
Week 5
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Main
77.50%
232.5
4
Aux
67.50%
135
6
Aux
Accessory and
conditioning
work
67.50%
67.5
6
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Deload week, try some novel lifts an
Week 5
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Week 12
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
72.50%
72.5
4
New TM
300
200
100
Day 2
Day 2
Accessory and
conditioning
work
New TM
300
200
100
Day 3
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Main
82.50%
247.5
2
Aux
72.50%
145
4
Aux
Accessory and
conditioning
work
72.50%
72.5
4
New TM
300
200
100
Day 4
Deload week, try some novel lifts an
Week 17
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Day 3
Accessory and
conditioning
work
New TM
300
200
100
Day 4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Week 20
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Auxillary Li
Lift
Starting TM
Aux
200
Aux
200
Aux
200
Aux
200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh
s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.
Week 2
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 12
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 17
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 20
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
200
200
0%
200
200
0%
200
200
0%
200
200
0%
Max Estimate Calcula
Estimate
aining Toolkit from
sheet. If this applies
nce, MASS, etc.
420
Week 3
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
Day 4
300
200
100
Day 4
Main
80%
240
3
Aux
70%
140
5
Aux
Accessory and
conditioning
work
70%
70
5
Week 6
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Main
82.50%
247.5
3
Aux
72.50%
145
5
Aux
Accessory and
conditioning
work
72.50%
72.5
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
ng for the next block
Week 6
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Main
85%
255
2
Aux
75%
150
4
Aux
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Week 13
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
77.50%
77.5
4
New TM
300
200
100
Day 2
Day 2
Accessory and
conditioning
work
New TM
300
200
100
Day 3
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Main
87.50%
262.5
2
Aux
77.50%
155
4
Aux
Accessory and
conditioning
work
77.50%
77.5
4
New TM
300
200
100
Day 4
ng for the next block
Week 17
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
Day 3
Accessory and
conditioning
work
New TM
300
200
100
Day 4
Percentage
Weight
Reps
Main
90%
270
1
Aux
80%
160
3
Aux
Accessory and
conditioning
work
80%
80
3
Week 21
New TM
300
200
100
Day 1
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Main
95%
285
1
Aux
85%
170
3
Aux
Accessory and
conditioning
work
85%
85
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Auxillary Li
Lift
Starting TM
Aux
100
Aux
100
Aux
100
Aux
100
Max Estimate Calculator
Weight
Reps
315
10
Week 3
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 13
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Week 17
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Week 21
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
100
100
0%
100
100
0%
100
100
0%
100
100
0%
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
Lifts
Day 2
Day 3
Day 4
Main
Day 1
Day 1 Main
Day 2 Main
Day 3 Main
Day 4 Main
Aux. 1
Day 1 Aux 1
Day 2 Aux 1
Day 3 Aux 1
Day 4 Aux 1
Aux. 2
Day 1 Aux 2
Day 2 Aux 2
Day 3 Aux 2
Day 4 Aux 2
Main
Aux. 1
Aux. 2
Starting Maxes
Day 1 Main
Day 2 Main
Day 3 Main
Day 4 Main
300
300
300
300
Day 1 Aux 1
Day 2 Aux 1
Day 3 Aux 1
Day 4 Aux 1
200
200
200
200
Day 1 Aux 2
Day 2 Aux 2
Day 3 Aux 2
Day 4 Aux 2
100
100
100
100
Week 1
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Day 1 Main
70%
210
5
Day 1 Aux 1
60%
120
7
Day 1 Aux 2
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Day 2 Main
70%
210
5
Day 2 Aux 1
60%
120
7
Day 2 Aux 2
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Day 3 Main
70%
210
5
Day 3 Aux 1
60%
120
7
Day 3 Aux 2
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Day 4
Day 5
Day 4 Main
70%
210
5
Day 4 Aux 1
60%
120
7
Day 4 Aux 2
Accessory and
conditioning
work
60%
60
7
Percentage
Weight
Reps
Day 5 Main
70%
210
5
Day 5 Aux 1
60%
120
7
Day 5 Aux 2
Accessory and
conditioning
work
60%
60
7
Week 4
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Day 1 Main
72.50%
222.5
5
Day 1 Aux 1
62.50%
125
7
Day 1 Aux 2
Accessory and
conditioning
work
62.50%
59.375
7
Percentage
Weight
Reps
Day 2 Main
72.50%
217.5
5
Day 2 Aux 1
62.50%
125
7
Day 2 Aux 2
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Day 3 Main
72.50%
217.5
5
Day 3 Aux 1
62.50%
125
7
Day 3 Aux 2
Accessory and
conditioning
work
62.50%
62.5
7
Percentage
Weight
Reps
Day 4 Main
72.50%
217.5
5
Day 4 Aux 1
62.50%
125
7
Day 4 Aux 2
Accessory and
conditioning
work
62.50%
62.5
7
Day 4
Accessory and
conditioning
work
Day 5
Percentage
Weight
Reps
Day 5 Main
72.50%
217.5
5
Day 5 Aux 1
62.50%
125
7
Day 5 Aux 2
Accessory and
conditioning
work
62.50%
62.5
7
Week 7
Week 8
Day 1
Day 2
Day 3
Day 4
Percentage
Weight
Reps
Day 1 Main
75%
230
4
Day 1 Aux 1
65%
130
6
Day 1 Aux 2
Accessory and
conditioning
work
65%
62.5
6
Percentage
Weight
Reps
Day 2 Main
75%
225
4
Day 2 Aux 1
65%
130
6
Day 2 Aux 2
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Day 3 Main
75%
225
4
Day 3 Aux 1
65%
130
6
Day 3 Aux 2
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Day 4 Main
75%
225
4
Day 4 Aux 1
65%
130
6
Day 4 Aux 2
Accessory and
conditioning
work
65%
65
6
Day 5
Percentage
Weight
Reps
Day 5 Main
75%
225
4
Day 5 Aux 1
65%
130
6
Day 5 Aux 2
Accessory and
conditioning
work
65%
65
6
Week 11
Day 1
Day 2
Day 3
Day 4
Day 5
Percentage
Weight
Reps
Day 1 Main
77.50%
237.5
3
Day 1 Aux 1
67.50%
135
5
Day 1 Aux 2
Accessory and
conditioning
work
67.50%
65
5
Percentage
Weight
Reps
Day 2 Main
77.50%
232.5
3
Day 2 Aux 1
67.50%
135
5
Day 2 Aux 2
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Day 3 Main
77.50%
232.5
3
Day 3 Aux 1
67.50%
135
5
Day 3 Aux 2
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Day 4 Main
77.50%
232.5
3
Day 4 Aux 1
67.50%
135
5
Day 4 Aux 2
Accessory and
conditioning
work
67.50%
67.5
5
Percentage
Weight
Reps
Day 5 Main
77.50%
232.5
3
Day 5 Aux 1
67.50%
135
5
Day 5 Aux 2
67.50%
67.5
5
Day 5
Accessory and
conditioning
work
Week 14
Week 16
Day 1
Day 2
Day 3
Day 4
Day 5
Percentage
Weight
Reps
Day 1 Main
80%
245
3
Day 1 Aux 1
70%
140
5
Day 1 Aux 2
Accessory and
conditioning
work
70%
67.5
5
Percentage
Weight
Reps
Day 2 Main
80%
240
3
Day 2 Aux 1
70%
140
5
Day 2 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 3 Main
80%
240
3
Day 3 Aux 1
70%
140
5
Day 3 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 4 Main
80%
240
3
Day 4 Aux 1
70%
140
5
Day 4 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 5 Main
80%
240
3
Day 5 Aux 1
70%
140
5
Day 5 Aux 2
Accessory and
conditioning
work
70%
70
5
Day 5
Accessory and
conditioning
work
Week 19
Day 1
Day 2
Day 3
Day 4
Day 5
Percentage
Weight
Reps
Day 1 Main
85%
260
2
Day 1 Aux 1
75%
150
4
Day 1 Aux 2
Accessory and
conditioning
work
75%
72.5
4
Percentage
Weight
Reps
Day 2 Main
85%
255
2
Day 2 Aux 1
75%
150
4
Day 2 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 3 Main
85%
255
2
Day 3 Aux 1
75%
150
4
Day 3 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 4 Main
85%
255
2
Day 4 Aux 1
75%
150
4
Day 4 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 5 Main
85%
255
2
Day 5 Aux 1
75%
150
4
Day 5 Aux 2
Accessory and
conditioning
work
75%
75
4
Main Lifts
Lift
Starting TM
Day 1 Main
300
Day 2 Main
300
Day 3 Main
300
Day 4 Main
300
Day 5 Main
300
Day 5
Smallest plate
increment
(pair, not
single plate):
Day 5 Main
Day 5 Aux 1
2.5
Day 5 Aux 2
Instructions:
Day 5 Main
Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
with it, or don't be surprised to see your TM auto-regulated down. There is an
option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
bearing on how the program appears here.
300
Day 5 Aux 1
200
Day 5 Aux 2
100
Week 1
RIR
Sets Achieved
Notes
3
7
2%
3
5
2%
3
3
RIR
Sets Achieved
2%
Optional
overwarm on
main lift:
TM Change
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 4
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Deload
Week 8
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 11
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Deload
Week 16
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Optional
overwarm on
main lift:
Week 19
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Main Lifts
Starting TM
Ending TM
% change
300
306
2%
300
300
2%
300
300
2%
300
300
2%
300
300
2%
Average to
All credit for this progr
Spreadsheet
es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a
Week 2
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
75%
230
4
Day 1 Aux 1
65%
130
6
Day 1 Aux 2
Accessory and
conditioning
work
65%
62.5
6
Percentage
Weight
Reps
Day 2 Main
75%
225
4
Day 2 Aux 1
65%
130
6
Day 2 Aux 2
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Day 3 Main
75%
225
4
Day 3 Aux 1
65%
130
6
Day 3 Aux 2
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
Day 4
300
200
100
Day 4
Day 4 Main
75%
225
4
Day 4 Aux 1
65%
130
6
Day 4 Aux 2
Accessory and
conditioning
work
65%
65
6
Percentage
Weight
Reps
Day 5 Main
75%
225
4
Day 5 Aux 1
65%
130
6
Day 5 Aux 2
Accessory and
conditioning
work
65%
65
6
New TM
300
200
100
Day 5
Week 5
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
77.50%
237.5
4
Day 1 Aux 1
67.50%
135
6
Day 1 Aux 2
Accessory and
conditioning
work
67.50%
65
6
Percentage
Weight
Reps
Day 2 Main
77.50%
232.5
4
Day 2 Aux 1
67.50%
135
6
Day 2 Aux 2
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Day 3 Main
77.50%
232.5
4
Day 3 Aux 1
67.50%
135
6
Day 3 Aux 2
Accessory and
conditioning
work
67.50%
67.5
6
Percentage
Weight
Reps
Day 4 Main
77.50%
232.5
4
Day 4 Aux 1
67.50%
135
6
Day 4 Aux 2
Accessory and
conditioning
work
67.50%
67.5
6
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Day 4
Accessory and
conditioning
work
New TM
300
200
100
Day 5
Percentage
Weight
Reps
Day 5 Main
77.50%
232.5
4
Day 5 Aux 1
67.50%
135
6
Day 5 Aux 2
Accessory and
conditioning
work
67.50%
67.5
6
Deload week, try some novel lifts an
Week 5
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
80%
245
3
Day 1 Aux 1
70%
140
5
Day 1 Aux 2
Accessory and
conditioning
work
70%
67.5
5
Percentage
Weight
Reps
Day 2 Main
80%
240
3
Day 2 Aux 1
70%
140
5
Day 2 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 3 Main
80%
240
3
Day 3 Aux 1
70%
140
5
Day 3 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 4 Main
80%
240
3
Day 4 Aux 1
70%
140
5
Day 4 Aux 2
Accessory and
conditioning
work
70%
70
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Percentage
Weight
Reps
Day 5 Main
80%
240
3
Day 5 Aux 1
70%
140
5
Day 5 Aux 2
Accessory and
conditioning
work
70%
70
5
Week 12
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
82.50%
252.5
2
Day 1 Aux 1
72.50%
145
4
Day 1 Aux 2
Accessory and
conditioning
work
72.50%
70
4
Percentage
Weight
Reps
Day 2 Main
82.50%
247.5
2
Day 2 Aux 1
72.50%
145
4
Day 2 Aux 2
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Day 3 Main
82.50%
247.5
2
Day 3 Aux 1
72.50%
145
4
Day 3 Aux 2
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Day 4 Main
82.50%
247.5
2
Day 4 Aux 1
72.50%
145
4
Day 4 Aux 2
Accessory and
conditioning
work
72.50%
72.5
4
Percentage
Weight
Reps
Day 5 Main
82.50%
247.5
2
Day 5 Aux 1
72.50%
145
4
Day 5 Aux 2
72.50%
72.5
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Day 5
Accessory and
conditioning
work
Deload week, try some novel lifts an
Week 17
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
85%
260
2
Day 1 Aux 1
75%
150
4
Day 1 Aux 2
Accessory and
conditioning
work
75%
72.5
4
Percentage
Weight
Reps
Day 2 Main
85%
255
2
Day 2 Aux 1
75%
150
4
Day 2 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 3 Main
85%
255
2
Day 3 Aux 1
75%
150
4
Day 3 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 4 Main
85%
255
2
Day 4 Aux 1
75%
150
4
Day 4 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 5 Main
85%
255
2
Day 5 Aux 1
75%
150
4
Day 5 Aux 2
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Day 5
Accessory and
conditioning
work
Week 20
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
90%
275
1
Day 1 Aux 1
80%
160
3
Day 1 Aux 2
Accessory and
conditioning
work
80%
75
3
Percentage
Weight
Reps
Day 2 Main
90%
270
1
Day 2 Aux 1
80%
160
3
Day 2 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 3 Main
90%
270
1
Day 3 Aux 1
80%
160
3
Day 3 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 4 Main
90%
270
1
Day 4 Aux 1
80%
160
3
Day 4 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 5 Main
90%
270
1
Day 5 Aux 1
80%
160
3
Day 5 Aux 2
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Auxillary Li
Lift
Starting TM
Day 1 Aux 1
200
Day 2 Aux 1
200
Day 3 Aux 1
200
Day 4 Aux 1
200
Day 5 Aux 1
200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh
s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.
Week 2
RIR
Sets Achieved
Notes
TM Change
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
3
0%
3
0%
3
0%
Optional
overwarm on
main lift:
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 5
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 12
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
vel lifts and focus on recovering for the n
Week 17
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Optional
overwarm on
main lift:
Week 20
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
200
200
0%
200
200
0%
200
200
0%
200
200
0%
200
200
0%
Max Estimate Calcula
Estimate
aining Toolkit from
sheet. If this applies
nce, MASS, etc.
420
Week 3
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
80%
245
3
Day 1 Aux 1
70%
140
5
Day 1 Aux 2
Accessory and
conditioning
work
70%
67.5
5
Percentage
Weight
Reps
Day 2 Main
80%
240
3
Day 2 Aux 1
70%
140
5
Day 2 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 3 Main
80%
240
3
Day 3 Aux 1
70%
140
5
Day 3 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
Day 4
300
200
100
Day 4
Day 4 Main
80%
240
3
Day 4 Aux 1
70%
140
5
Day 4 Aux 2
Accessory and
conditioning
work
70%
70
5
Percentage
Weight
Reps
Day 5 Main
80%
240
3
Day 5 Aux 1
70%
140
5
Day 5 Aux 2
Accessory and
conditioning
work
70%
70
5
New TM
300
200
100
Day 5
Week 6
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
82.50%
252.5
3
Day 1 Aux 1
72.50%
145
5
Day 1 Aux 2
Accessory and
conditioning
work
72.50%
70
5
Percentage
Weight
Reps
Day 2 Main
82.50%
247.5
3
Day 2 Aux 1
72.50%
145
5
Day 2 Aux 2
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Day 3 Main
82.50%
247.5
3
Day 3 Aux 1
72.50%
145
5
Day 3 Aux 2
Accessory and
conditioning
work
72.50%
72.5
5
Percentage
Weight
Reps
Day 4 Main
82.50%
247.5
3
Day 4 Aux 1
72.50%
145
5
Day 4 Aux 2
Accessory and
conditioning
work
72.50%
72.5
5
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
Day 4
Accessory and
conditioning
work
New TM
300
200
100
Day 5
Percentage
Weight
Reps
Day 5 Main
82.50%
247.5
3
Day 5 Aux 1
72.50%
145
5
Day 5 Aux 2
Accessory and
conditioning
work
72.50%
72.5
5
ng for the next block
Week 6
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
85%
260
2
Day 1 Aux 1
75%
150
4
Day 1 Aux 2
Accessory and
conditioning
work
75%
72.5
4
Percentage
Weight
Reps
Day 2 Main
85%
255
2
Day 2 Aux 1
75%
150
4
Day 2 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 3 Main
85%
255
2
Day 3 Aux 1
75%
150
4
Day 3 Aux 2
Accessory and
conditioning
work
75%
75
4
Percentage
Weight
Reps
Day 4 Main
85%
255
2
Day 4 Aux 1
75%
150
4
Day 4 Aux 2
Accessory and
conditioning
work
75%
75
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Percentage
Weight
Reps
Day 5 Main
85%
255
2
Day 5 Aux 1
75%
150
4
Day 5 Aux 2
Accessory and
conditioning
work
75%
75
4
Week 13
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
87.50%
267.5
2
Day 1 Aux 1
77.50%
155
4
Day 1 Aux 2
Accessory and
conditioning
work
77.50%
72.5
4
Percentage
Weight
Reps
Day 2 Main
87.50%
262.5
2
Day 2 Aux 1
77.50%
155
4
Day 2 Aux 2
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Day 3 Main
87.50%
262.5
2
Day 3 Aux 1
77.50%
155
4
Day 3 Aux 2
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Day 4 Main
87.50%
262.5
2
Day 4 Aux 1
77.50%
155
4
Day 4 Aux 2
Accessory and
conditioning
work
77.50%
77.5
4
Percentage
Weight
Reps
Day 5 Main
87.50%
262.5
2
Day 5 Aux 1
77.50%
155
4
Day 5 Aux 2
77.50%
77.5
4
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Day 5
Accessory and
conditioning
work
ng for the next block
Week 17
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
90%
275
1
Day 1 Aux 1
80%
160
3
Day 1 Aux 2
Accessory and
conditioning
work
80%
75
3
Percentage
Weight
Reps
Day 2 Main
90%
270
1
Day 2 Aux 1
80%
160
3
Day 2 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 3 Main
90%
270
1
Day 3 Aux 1
80%
160
3
Day 3 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 4 Main
90%
270
1
Day 4 Aux 1
80%
160
3
Day 4 Aux 2
Accessory and
conditioning
work
80%
80
3
Percentage
Weight
Reps
Day 5 Main
90%
270
1
Day 5 Aux 1
80%
160
3
Day 5 Aux 2
Accessory and
conditioning
work
80%
80
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Day 5
Accessory and
conditioning
work
Week 21
New TM
306
200
95
Day 1
Percentage
Weight
Reps
Day 1 Main
95%
290
1
Day 1 Aux 1
85%
170
3
Day 1 Aux 2
Accessory and
conditioning
work
85%
80
3
Percentage
Weight
Reps
Day 2 Main
95%
285
1
Day 2 Aux 1
85%
170
3
Day 2 Aux 2
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Day 3 Main
95%
285
1
Day 3 Aux 1
85%
170
3
Day 3 Aux 2
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Day 4 Main
95%
285
1
Day 4 Aux 1
85%
170
3
Day 4 Aux 2
Accessory and
conditioning
work
85%
85
3
Percentage
Weight
Reps
Day 5 Main
95%
285
1
Day 5 Aux 1
85%
170
3
Day 5 Aux 2
Accessory and
conditioning
work
85%
85
3
New TM
300
200
100
Day 2
New TM
300
200
100
Day 3
New TM
300
200
100
Day 4
New TM
300
200
100
Day 5
Auxillary Li
Lift
Starting TM
Day 1 Aux 2
100
Day 2 Aux 2
100
Day 3 Aux 2
100
Day 4 Aux 2
100
Day 5 Aux 2
100
Max Estimate Calculator
Weight
Reps
315
10
Week 3
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
Optional
overwarm on
main lift:
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 6
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
RIR
Sets Achieved
Notes
TM Change
2
0%
2
0%
2
0%
Optional
overwarm on
main lift:
Week 13
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Week 17
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Optional
overwarm on
main lift:
Week 21
RIR
Sets Achieved
Notes
TM Change
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
TM Change
RIR
Sets Achieved
Notes
1
0%
1
0%
1
0%
Optional
overwarm on
main lift:
Auxillary Lifts
Starting TM
Ending TM
% change
100
95
-5%
100
100
-5%
100
100
-5%
100
100
-5%
100
100
-5%
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
306
200
95
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100
New TM
300
200
100