Smolov Jr For Bench 66174f
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Warm Up 10x 5x 5x 5x
kg/lb
5/3/1 Week 1 5x 75% 5x 80% 5+x 85% Smolov Week 1 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Bar 40% 50% 60%
lb
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
3x 3x 3+x
Week 2 80% 85% 90%
Week 2 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 8/30 45 55 65 80 90
Bench Date: 10x 5x 5x 5x 7x5x
Wed 8/31 45 55 65 80 95
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 9/6 45 55 65 80 100
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/7 45 55 65 80 105
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 9/13 45 55 65 80 105
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/14 45 55 65 80 110
Bench Tue Bench 9/20 Date: Date: 45 10x 55 5x WEEK 4 5x 65 (Deload) 80 5x 80 5x 85 5x 90 5x ACCESSORY Week 4 TEST 1RM
Wed 9/21
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Progresssion 10 Wk 2/3 10 10 5 Wed 8/31 45 110 135 165 205 220 230 Wed 9/7 45 110 135 165 220 230 245 Wed 9/14 45 110 135 165 205 230 260 Wed 9/21 45 110 135 165 165 180 190 190
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date:
Fri
Week 3 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Week 4 60% 65% 70%
Tue Wed Fri Sun
August 30, 2011
Start Date: Current 1RM 300 140 345 100
Week 3 5x 75% 5x 3x 85% 5x 1+x 95% 5x
5
9/2 45 55 65 80 105
9/9 45 55 65 80 115
9/16 45 55 65 80 120
9/23
Working Max (90%) 270 126 311 90 Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Fri 9/2 135 125 160 190 235 250 265 Fri 9/9 135 125 160 190 250 265 280 Fri 9/16 135 125 160 190 235 265 295 Fri 9/23 135 125 160 190 190 205 220 220
Bench Date: 10x 5x 5x 5x 10x3x
Sun
Bench Date: 10x 5x 5x 5x 10x3x
Sun 9/11 45 55 65 80 120
Bench Date: 10x 5x 5x 5x 10x3x
Sun 9/18 45 55 65 80 125
9/4 45 55 65 80 110
OHP Sun 9/25 Date: 45 10x 40 5x 45 5x 55 5x 70 5x 80 3x 90 1+x Week 4 TEST 1RM
5 set 5 Set 5 set 5 set
Pullup
10x 2x10x
Curl DB Row Chinup
5 set 5 Set
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
10x 2x10x
135 Leg Curl GHR
5 set 5 set
Current 1RM 0 0 0 106 Tue 9/27 45 60 75 85 100
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/28 45 60 75 85 110
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 10/4 45 60 75 85 110
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/5 45 60 75 85 120
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 10/11 45 60 75 85 115
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/12 45 60 75 85 125
Bench Tue Bench 10/18 Date: Date: 45 10x 60 5x WEEK 4 5x 75 (Deload) 85 5x 85 5x 95 5x 100 5x TEST 1RM Week 4 Pullup 5 set
Wed 10/19
Curl DB Row Chinup
190 5 160 5 HLR 5 Situp 5
set set set Set
BB Row Dip Tricep Pullup
September 27, 2011
Start Date:
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
ACCESSORY 5 Set 5 set 5 set
165
Working Max (90%) 280 141 321 95
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Wed 9/28 45 115 140 170 210 225 240 Wed 10/5 45 115 140 170 225 240 255 Wed 10/12 45 115 140 170 210 240 270 Wed 10/19 45 115 140 170 170 185 200 200 170
2x10x 5 set 5 Set
140 Leg Curl GHR
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri 10/14 45 60 75 85 130
Bench Date:
Fri 10/21
9/30 45 60 75 85 115
10/7 45 60 75 85 125
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Fri 9/30 135 130 165 195 245 260 275 Fri 10/7 135 130 165 195 260 275 290 Fri 10/14 135 130 165 195 245 275 305 Fri 10/21 135 130 165 195 195 210 225 225 195
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/2 45 60 75 85 120
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/9 45 60 75 85 130
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/16 45 60 75 85 135
2x10x 5 set 5 set
165 5 set HLR 5 set Situp 5 Set
OHP Sun 10/23 Date: 45 10x 40 5x 50 5x 60 5x 75 5x 85 3x 95 1+x TEST 1RM Week 4 BB Row 5 set Dip Tricep Pullup
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
Current 1RM 322 173 367 111
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 10/25 45 65 80 95 110
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/26 45 65 80 95 120
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 11/1 45 65 80 95 120
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/2 45 65 80 95 130
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 11/8 45 65 80 95 125
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/9 45 65 80 95 135
Bench Tue Bench 11/15 Date: Date: 45 10x 65 5x WEEK 4 5x 80 (Deload) 95 5x 95 5x 105 5x 110 5x Week 4 TEST 1RM Pullup 5 set ACCESSORY Curl 5 Set DB Row 5 set
Wed 11/16
5 set
Chinup
5-3-1/Smolov Jr. Exercise Squat Bench
October 25, 2011
Start Date:
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Working Max (90%) 290 156 331 100 Wed 10/26 45 120 145 175 220 235 250 Wed 11/2 45 120 145 175 235 250 265 Wed 11/9 45 120 145 175 220 250 280 Wed 11/16 45 120 145 175 175 190 205 205
2x10x 5 set
175 145 Leg Curl
5 Set
GHR
Start Date: Current 1RM 333 190
Bench Date: 10x 5x 5x 5x 8x4x
Fri 10/28 45 65 80 95 125
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri 11/11 45 65 80 95 140
Bench Date:
Fri 11/18
11/4 45 65 80 95 135
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Fri 10/28 135 135 170 200 250 265 285 Fri 11/4 135 135 170 200 265 285 300 Fri 11/11 135 135 170 200 250 285 315 Fri 11/18 135 135 170 200 200 215 235 235
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/30 45 65 80 95 135
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/6 45 65 80 95 145
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/13 45 65 80 95 150
2x10x 5 set
OHP Sun 11/20 Date: 45 10x 40 5x 50 5x 60 5x 75 5x 85 3x 100 1+x TEST 1RM Week 4 200 5 set BB Row 170 5 set Dip HLR 5 set Tricep
5 set
Situp 5 Set
November 22, 2011 Working Max (90%) 300 171
Pullup
Deadlift OHP
378 117
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 11/22 45 70 90 105 120
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/23 45 70 90 105 130
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 11/29 45 70 90 105 130
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/30 45 70 90 105 140
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 12/6 45 70 90 105 135
Bench Date: 10x 5x 5x 5x 7x5x
Wed 12/7 45 70 90 105 145
Bench Tue Bench 12/13 Date: Date: 45 10x 70 5x WEEK 4 5x 90 (Deload) 105 5x 105 5x 115 5x 120 5x TEST 1RM Week 4 Pullup 5 set ACCESSORY Curl 5 Set DB Row 5 set
Wed 12/14
5 set
Chinup
341 105 Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Wed 11/23 45 120 150 180 225 240 255 Wed 11/30 45 120 150 180 240 255 270 Wed 12/7 45 120 150 180 225 255 285 Wed 12/14 45 120 150 180 180 195 210 210
Bench Date: 10x 5x 5x 5x 8x4x
Fri 11/25 45 70 90 105 140
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date:
Fri 12/16
10x 2x10x 5 set
180 150 Leg Curl
10x 2x10x 5 set
OHP Sun 12/18 Date: 45 10x 45 5x 55 5x 65 5x 80 5x 90 3x 105 1+x TEST 1RM Week 4 205 5 set BB Row 175 5 set Dip HLR 5 set Tricep
5 Set
GHR
5 set
Situp 5 Set
12/2 45 70 90 105 150
12/9 45 70 90 105 155
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Fri 11/25 135 140 175 205 260 275 290 Fri 12/2 135 140 175 205 275 290 310 Fri 12/9 135 140 175 205 260 290 325 Fri 12/16 135 140 175 205 205 225 240 240
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/27 45 70 90 105 150
Bench Date: 10x 5x 5x 5x 10x3x
Sun 12/4 45 70 90 105 160
Bench Date: 10x 5x 5x 5x 10x3x
Sun 12/11 45 70 90 105 165
Pullup
kg/lb
5/3/1 Week 1 5x 75% 5x 80% 5+x 85% Smolov Week 1 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Bar 40% 50% 60%
lb
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
3x 3x 3+x
Week 2 80% 85% 90%
Week 2 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 8/30 45 55 65 80 90
Bench Date: 10x 5x 5x 5x 7x5x
Wed 8/31 45 55 65 80 95
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 9/6 45 55 65 80 100
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/7 45 55 65 80 105
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 9/13 45 55 65 80 105
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/14 45 55 65 80 110
Bench Tue Bench 9/20 Date: Date: 45 10x 55 5x WEEK 4 5x 65 (Deload) 80 5x 80 5x 85 5x 90 5x ACCESSORY Week 4 TEST 1RM
Wed 9/21
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Progresssion 10 Wk 2/3 10 10 5 Wed 8/31 45 110 135 165 205 220 230 Wed 9/7 45 110 135 165 220 230 245 Wed 9/14 45 110 135 165 205 230 260 Wed 9/21 45 110 135 165 165 180 190 190
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date:
Fri
Week 3 6x6x 70% 7x5x 75% 8x4x 80% 10x3x 85%
Week 4 60% 65% 70%
Tue Wed Fri Sun
August 30, 2011
Start Date: Current 1RM 300 140 345 100
Week 3 5x 75% 5x 3x 85% 5x 1+x 95% 5x
5
9/2 45 55 65 80 105
9/9 45 55 65 80 115
9/16 45 55 65 80 120
9/23
Working Max (90%) 270 126 311 90 Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Fri 9/2 135 125 160 190 235 250 265 Fri 9/9 135 125 160 190 250 265 280 Fri 9/16 135 125 160 190 235 265 295 Fri 9/23 135 125 160 190 190 205 220 220
Bench Date: 10x 5x 5x 5x 10x3x
Sun
Bench Date: 10x 5x 5x 5x 10x3x
Sun 9/11 45 55 65 80 120
Bench Date: 10x 5x 5x 5x 10x3x
Sun 9/18 45 55 65 80 125
9/4 45 55 65 80 110
OHP Sun 9/25 Date: 45 10x 40 5x 45 5x 55 5x 70 5x 80 3x 90 1+x Week 4 TEST 1RM
5 set 5 Set 5 set 5 set
Pullup
10x 2x10x
Curl DB Row Chinup
5 set 5 Set
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
10x 2x10x
135 Leg Curl GHR
5 set 5 set
Current 1RM 0 0 0 106 Tue 9/27 45 60 75 85 100
Bench Date: 10x 5x 5x 5x 7x5x
Wed 9/28 45 60 75 85 110
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 10/4 45 60 75 85 110
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/5 45 60 75 85 120
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 10/11 45 60 75 85 115
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/12 45 60 75 85 125
Bench Tue Bench 10/18 Date: Date: 45 10x 60 5x WEEK 4 5x 75 (Deload) 85 5x 85 5x 95 5x 100 5x TEST 1RM Week 4 Pullup 5 set
Wed 10/19
Curl DB Row Chinup
190 5 160 5 HLR 5 Situp 5
set set set Set
BB Row Dip Tricep Pullup
September 27, 2011
Start Date:
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
ACCESSORY 5 Set 5 set 5 set
165
Working Max (90%) 280 141 321 95
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Wed 9/28 45 115 140 170 210 225 240 Wed 10/5 45 115 140 170 225 240 255 Wed 10/12 45 115 140 170 210 240 270 Wed 10/19 45 115 140 170 170 185 200 200 170
2x10x 5 set 5 Set
140 Leg Curl GHR
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri 10/14 45 60 75 85 130
Bench Date:
Fri 10/21
9/30 45 60 75 85 115
10/7 45 60 75 85 125
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Fri 9/30 135 130 165 195 245 260 275 Fri 10/7 135 130 165 195 260 275 290 Fri 10/14 135 130 165 195 245 275 305 Fri 10/21 135 130 165 195 195 210 225 225 195
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/2 45 60 75 85 120
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/9 45 60 75 85 130
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/16 45 60 75 85 135
2x10x 5 set 5 set
165 5 set HLR 5 set Situp 5 Set
OHP Sun 10/23 Date: 45 10x 40 5x 50 5x 60 5x 75 5x 85 3x 95 1+x TEST 1RM Week 4 BB Row 5 set Dip Tricep Pullup
5-3-1/Smolov Jr. Exercise Squat Bench Deadlift OHP
Current 1RM 322 173 367 111
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 10/25 45 65 80 95 110
Bench Date: 10x 5x 5x 5x 7x5x
Wed 10/26 45 65 80 95 120
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 11/1 45 65 80 95 120
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/2 45 65 80 95 130
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 11/8 45 65 80 95 125
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/9 45 65 80 95 135
Bench Tue Bench 11/15 Date: Date: 45 10x 65 5x WEEK 4 5x 80 (Deload) 95 5x 95 5x 105 5x 110 5x Week 4 TEST 1RM Pullup 5 set ACCESSORY Curl 5 Set DB Row 5 set
Wed 11/16
5 set
Chinup
5-3-1/Smolov Jr. Exercise Squat Bench
October 25, 2011
Start Date:
Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Working Max (90%) 290 156 331 100 Wed 10/26 45 120 145 175 220 235 250 Wed 11/2 45 120 145 175 235 250 265 Wed 11/9 45 120 145 175 220 250 280 Wed 11/16 45 120 145 175 175 190 205 205
2x10x 5 set
175 145 Leg Curl
5 Set
GHR
Start Date: Current 1RM 333 190
Bench Date: 10x 5x 5x 5x 8x4x
Fri 10/28 45 65 80 95 125
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri 11/11 45 65 80 95 140
Bench Date:
Fri 11/18
11/4 45 65 80 95 135
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x 10x
Fri 10/28 135 135 170 200 250 265 285 Fri 11/4 135 135 170 200 265 285 300 Fri 11/11 135 135 170 200 250 285 315 Fri 11/18 135 135 170 200 200 215 235 235
Bench Date: 10x 5x 5x 5x 10x3x
Sun 10/30 45 65 80 95 135
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/6 45 65 80 95 145
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/13 45 65 80 95 150
2x10x 5 set
OHP Sun 11/20 Date: 45 10x 40 5x 50 5x 60 5x 75 5x 85 3x 100 1+x TEST 1RM Week 4 200 5 set BB Row 170 5 set Dip HLR 5 set Tricep
5 set
Situp 5 Set
November 22, 2011 Working Max (90%) 300 171
Pullup
Deadlift OHP
378 117
Bench Date: 10x 5x WEEK 1 5x 5x 6x6x
Tue 11/22 45 70 90 105 120
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/23 45 70 90 105 130
Bench Date: 10x 5x WEEK 2 5x 5x 6x6x
Tue 11/29 45 70 90 105 130
Bench Date: 10x 5x 5x 5x 7x5x
Wed 11/30 45 70 90 105 140
Bench Date: 10x 5x WEEK 3 5x 5x 6x6x
Tue 12/6 45 70 90 105 135
Bench Date: 10x 5x 5x 5x 7x5x
Wed 12/7 45 70 90 105 145
Bench Tue Bench 12/13 Date: Date: 45 10x 70 5x WEEK 4 5x 90 (Deload) 105 5x 105 5x 115 5x 120 5x TEST 1RM Week 4 Pullup 5 set ACCESSORY Curl 5 Set DB Row 5 set
Wed 12/14
5 set
Chinup
341 105 Squat Date: 10x 5x 5x 5x 5x 5x 5+x Squat Date: 10x 5x 5x 5x 3x 3x 3+x Squat Date: 10x 5x 5x 5x 5x 3x 1+x Squat Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Wed 11/23 45 120 150 180 225 240 255 Wed 11/30 45 120 150 180 240 255 270 Wed 12/7 45 120 150 180 225 255 285 Wed 12/14 45 120 150 180 180 195 210 210
Bench Date: 10x 5x 5x 5x 8x4x
Fri 11/25 45 70 90 105 140
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date: 10x 5x 5x 5x 8x4x
Fri
Bench Date:
Fri 12/16
10x 2x10x 5 set
180 150 Leg Curl
10x 2x10x 5 set
OHP Sun 12/18 Date: 45 10x 45 5x 55 5x 65 5x 80 5x 90 3x 105 1+x TEST 1RM Week 4 205 5 set BB Row 175 5 set Dip HLR 5 set Tricep
5 Set
GHR
5 set
Situp 5 Set
12/2 45 70 90 105 150
12/9 45 70 90 105 155
Deadlift Date: 10x 5x 5x 5x 5x 5x 5+x Deadlift Date: 10x 5x 5x 5x 3x 3x 3+x Deadlift Date: 10x 5x 5x 5x 5x 3x 1+x Deadlift Date: 10x 5x 5x 5x 5x 5x 5x 2x10x
Fri 11/25 135 140 175 205 260 275 290 Fri 12/2 135 140 175 205 275 290 310 Fri 12/9 135 140 175 205 260 290 325 Fri 12/16 135 140 175 205 205 225 240 240
Bench Date: 10x 5x 5x 5x 10x3x
Sun 11/27 45 70 90 105 150
Bench Date: 10x 5x 5x 5x 10x3x
Sun 12/4 45 70 90 105 160
Bench Date: 10x 5x 5x 5x 10x3x
Sun 12/11 45 70 90 105 165
Pullup
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