#2

#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

ID# Yr

- $

UDOT
Liability
Consent
Media
Info
Hazing
Contract
Physical
Grades
Tryout
Part Fee

First

###

Points
#1

Last

IditarodCards

Paperwork & Fees

#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

ID# Yr

- $

UDOT
Liability
Consent
Media
Info
Hazing
Contract
Physical
Grades
Tryout
Part Fee

First

###

Points
#37

Last

IditarodCards

Paperwork & Fees

#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

ID# Yr

- $

UDOT
Liability
Consent
Media
Info
Hazing
Contract
Physical
Grades
Tryout
Part Fee

First

###

Points
#73

Last

IditarodCards

Paperwork & Fees

#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

ID# Yr

- $

UDOT
Liability
Consent
Media
Info
Hazing
Contract
Physical
Grades
Tryout
Part Fee

First

###

Points
#109

Last

IditarodCards

Paperwork & Fees

#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

ID# Yr

- $

UDOT
Liability
Consent
Media
Info
Hazing
Contract
Physical
Grades
Tryout
Part Fee

First

###

Points
#145

Last

IditarodCards

Paperwork & Fees

$ WA $ WA
Reward

Sweats

Cleats

2013 DVD

NFL Ball

HL Video

Cold Gear

Player Hat

7 on 7 Extra Rewards
Other

$ WA $ WA
Reward

Sweats

Cleats

2013 DVD

NFL Ball

HL Video

Cold Gear

Player Hat

7 on 7 Extra Rewards
Other

Reward

Sweats

Cleats

2013 DVD

NFL Ball

HL Video

Cold Gear

$ WA $ WA

Player Hat

7 on 7 Extra Rewards
Other

#100
#101
#102
#103
#104
#105
#106
#107
#108

Reward

Sweats

Cleats

2013 DVD

NFL Ball

HL Video

Cold Gear

$ WA $ WA

Player Hat

7 on 7 Extra Rewards
Other

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Reward

Sweats

Cleats

2013 DVD

NFL Ball

HL Video

Cold Gear

$ WA $ WA

Player Hat

7 on 7 Extra Rewards
Other

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Shoulder

Knee

Chinstrap

Helmet

Locke

Girdle

Safety Equipment

Belt

Sock

Cleat

7on7

Spirit Pack

Practice Gear

Belt

Sock

Cleat

Jersey Size

Last

Jersey #

Game Gear

#37
#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Shoulder

Knee

Chinstrap

Helmet

Locke

Girdle

Safety Equipment

Belt

Sock

Cleat

7on7

Spirit Pack

Practice Gear

Belt

Sock

Cleat

Jersey Size

Last

Jersey #

Game Gear

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Shoulder

Knee

Chinstrap

Helmet

Locke

Girdle

Safety Equipment

Belt

Sock

Cleat

7on7

Spirit Pack

Practice Gear

Belt

Sock

Cleat

Jersey Size

Last

Jersey #

Game Gear

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Shoulder

Knee

Chinstrap

Helmet

Locke

Girdle

Safety Equipment

Belt

Sock

Cleat

7on7

Spirit Pack

Practice Gear

Belt

Sock

Cleat

Jersey Size

Last

Jersey #

Game Gear

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Paxton

Shoulder

Knee

Chinstrap

Helmet

Locke

Girdle

Safety Equipment

Belt

Sock

Cleat

7on7

Spirit Pack

Practice Gear

Belt

Sock

Cleat

Jersey Size

Last

Jersey #

Game Gear

Locker

Combo

Additional Gear

Item

Additional Gear

Item

Locker

Combo

Additional Gear

Item

Additional Gear

Item

Locker

Combo

Additional Gear

Item

Additional Gear

Item

#100
#101
#102
#103
#104
#105
#106
#107
#108

Locker

Combo

Additional Gear

Item

Additional Gear

Item

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Locker

Combo

Additional Gear

Item

Additional Gear

Item

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Week 1

Last

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Week 2
F

Week 3
F

Week 4
F

Week 5
F

Week 1

Last

#37
#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Week 2
F

Week 3
F

Week 4
F

Week 5
F

Week 1

Last

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Week 2
F

Week 3
F

Week 4
F

Week 5
F

Week 1

Last

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Week 2
F

Week 3
F

Week 4
F

Week 5
F

Week 1

Last

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Week 2
F

Week 3
F

Week 4
F

Week 5
F

Week 5
R

Week 6
F

Week 7
F

Week 5
R

Week 6
F

Week 7
F

Week 5
R

Week 6
F

Week 7
F

#100
#101
#102
#103
#104
#105
#106
#107
#108

Week 5
R

Week 6
F

Week 7
F

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Week 5
R

Week 6
F

Week 7
F

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Week 8

Last

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Week 9
F

Week 10
F

Week 11
F

Week 12
F

Week 8

Last

#37
#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Week 9
F

Week 10
F

Week 11
F

Week 12
F

Week 8

Last

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Week 9
F

Week 10
F

Week 11
F

Week 12
F

Week 8

Last

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Week 9
F

Week 10
F

Week 11
F

Week 12
F

Week 8

Last

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Week 9
F

Week 10
F

Week 11
F

Week 12
F

eek 12
R

7on7 Weeks
F

Off Days

F
0

Percent
Attend

eek 12
R

7on7 Weeks
F

Off Days

F
0

Percent
Attend

eek 12
R

7on7 Weeks
F

Off Days

F
0

Percent
Attend

eek 12
R

7on7 Weeks
F

Off Days

F
0

Percent
Attend

eek 12
R

7on7 Weeks
F

Off Days

F
0

Percent
Attend

Academy

Last

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Green/White
F

R F/S M

@ Salem Hills
T

Cyprus
S

@ Murray
S

Academy

Last

#37
#38
#39
#40
#41
#42
#43
#44
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Green/White
F

R F/S M

@ Salem Hills
T

Cyprus
S

@ Murray
S

Academy

Last

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Green/White
F

R F/S M

@ Salem Hills
T

Cyprus
S

@ Murray
S

Academy

Last

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#137
#138
#139
#140
#141
#142
#143
#144

Green/White
F

R F/S M

@ Salem Hills
T

Cyprus
S

@ Murray
S

Academy

Last

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Green/White
F

R F/S M

@ Salem Hills
T

Cyprus
S

@ Murray
S

Murray
R

@ West Jordan
S

Timpanogos
S

Murray
R

@ West Jordan
S

Timpanogos
S

Murray
R

@ West Jordan
S

Timpanogos
S

#100
#101
#102
#103
#104
#105
#106
#107
#108

Murray
R

@ West Jordan
S

Timpanogos
S

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Murray
R

@ West Jordan
S

Timpanogos
S

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

West

Last

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Taylorsville
R

@ Granger
S

@ Hunter
S

Cottonwood
S

West

Last

#37
#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Taylorsville
R

@ Granger
S

@ Hunter
S

Cottonwood
S

West

Last

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Taylorsville
R

@ Granger
S

@ Hunter
S

Cottonwood
S

West

Last

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Taylorsville
R

@ Granger
S

@ Hunter
S

Cottonwood
S

West

Last

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Taylorsville
R

@ Granger
S

@ Hunter
S

Cottonwood
S

onwood
R

Playoffs
S

Total
Days

S
0

Percent
Attend

onwood
R

Playoffs
S

Total
Days

S
0

Percent
Attend

onwood
R

Playoffs
S

Total
Days

S
0

Percent
Attend

onwood
R

Playoffs
S

Total
Days

S
0

Percent
Attend

onwood
R

Playoffs
S

Total
Days

S
0

Percent
Attend

Last

Player Player

Wing Vertical Bench Parallel Power

Height Weight

Span

Inches Pounds Inches

#1
#2
#3
#4
#5
#6
#7
#8
#9
#10
#11
#12
#13
#14
#15
#16
#17
#18
#19
#20
#21
#22
#23
#24
#25
#26
#27
#28
#29
#30
#31
#32
#33
#34
#35
#36

Jump

Press

Squat

Clean

Dead

20 Yd.

Lift

Shuttle

Inches Pounds Pounds Pounds Pounds

Sec

Last

Player Player

Wing Vertical Bench Parallel Power

Height Weight

Span

Inches Pounds Inches

#37
#38
#39
#40
#41
#42
#43
#44
#45
#46
#47
#48
#49
#50
#51
#52
#53
#54
#55
#56
#57
#58
#59
#60
#61
#62
#63
#64
#65
#66
#67
#68
#69
#70
#71
#72

Jump

Press

Squat

Clean

Dead

20 Yd.

Lift

Shuttle

Inches Pounds Pounds Pounds Pounds

Sec

Last

Player Player

Wing Vertical Bench Parallel Power

Height Weight

Span

Inches Pounds Inches

#73
#74
#75
#76
#77
#78
#79
#80
#81
#82
#83
#84
#85
#86
#87
#88
#89
#90
#91
#92
#93
#94
#95
#96
#97
#98
#99
#100
#101
#102
#103
#104
#105
#106
#107
#108

Jump

Press

Squat

Clean

Dead

20 Yd.

Lift

Shuttle

Inches Pounds Pounds Pounds Pounds

Sec

Last

Player Player

Wing Vertical Bench Parallel Power

Height Weight

Span

Inches Pounds Inches

#109
#110
#111
#112
#113
#114
#115
#116
#117
#118
#119
#120
#121
#122
#123
#124
#125
#126
#127
#128
#129
#130
#131
#132
#133
#134
#135
#136
#137
#138
#139
#140
#141
#142
#143
#144

Jump

Press

Squat

Clean

Dead

20 Yd.

Lift

Shuttle

Inches Pounds Pounds Pounds Pounds

Sec

Last

Player Player

Wing Vertical Bench Parallel Power

Height Weight

Span

Inches Pounds Inches

#145
#146
#147
#148
#149
#150
#151
#152
#153
#154
#155
#156
#157
#158
#159
#160
#161
#162
#163
#164
#165
#166
#167
#168
#169
#170
#171
#172
#173
#174
#175
#176
#177
#178
#179
#180

Jump

Press

Squat

Clean

Dead

20 Yd.

Lift

Shuttle

Inches Pounds Pounds Pounds Pounds

Sec

Neb.

Pro

Agility Shuttle
Sec

Sec

L-Cone
Drill
Sec

300

Off

Shuttle Attend
Sec

GPA

Neb.

Pro

Agility Shuttle
Sec

Sec

L-Cone
Drill
Sec

300

Off

Shuttle Attend
Sec

GPA

Neb.

Pro

Agility Shuttle
Sec

Sec

L-Cone
Drill
Sec

300

Off

Shuttle Attend
Sec

GPA

Neb.

Pro

Agility Shuttle
Sec

Sec

L-Cone
Drill
Sec

300

Off

Shuttle Attend
Sec

GPA

Neb.

Pro

Agility Shuttle
Sec

Sec

L-Cone
Drill
Sec

300

Off

Shuttle Attend
Sec

GPA

GROUP 1
Start: March 4th

COACH CASEY MILLER

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

GROUP 2
Start: March 4th

COACH DUSTIN HEATH

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

GROUP 3
Start: March 4th

COACH CRAIG HINTON

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

GROUP 4
Start: March 4th

COACH JOSH GRIFFEL

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

GROUP 5
Start: March 4th

COACH CHRIS LUTTRELL

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

GROUP 6
Start: March 4th

End: April 5th

M

Last Name

First Name

Week 1
T
W
R

Week 2
T
W
R

Week 3
T
W
R

Week 4
T
W
R

Week 5
T
W
R

4/22 4/23 4/24 4/25 4/26 4/29 4/30 5/1 5/2 5/3 5/6 5/7 5/8 5/9 5/10 5/13 5/14 5/15 5/16 5/17 5/20 5/21 5/22 5/23 5/24

#1
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#2
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
NM
NM
Dead

#3
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#4
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#5

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#6

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max

Week 1
Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#7

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#8

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max

Week 1
Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#9

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#10

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#11

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#12

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M

Week 4
Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
Dead

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M

Week 4
Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

#13
Dead
No Max

Bench
No Max

ek 4

Squat
No Max
Week 1

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

ek 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#14
Dead
No Max

Bench
No Max

ek 4

Squat
No Max

Week 1
Percent

Weight

Lift

Sets

Reps

Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

ek 5

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#15
Dead
No Max

Bench
No Max

ek 4

Squat
No Max

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

ek 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#16
Dead
No Max

Bench
No Max

ek 4

Squat
No Max

Week 1
Percent

Weight

Lift

Sets

Reps

Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

ek 5

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#17
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#18
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift

Sets

Reps

Week 1
Percent

Weight

Lift

Sets

Reps

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Reps
8
8
8
8

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#19
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#20
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift

Sets

Reps

Week 1
Percent

Weight

Lift

Sets

Reps

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

Week 1
@

Reps
5
5
5
5

Week 5

Week 3
@
@
@
@
@

Dead
No Max

Dead
No Max

Week 4
Percent

Weight

Lift

Sets

Reps

Percent

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

Week 1
@

Reps
5
5
5
5

Week 5

Week 3
@
@
@
@
@

Dead
No Max

Dead
No Max

Week 4
Percent

Weight

Lift

Sets

Reps

Percent

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#21

ead
Max

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#22
Bench
No Max

ead
Max

Squat
No Max

Clean
No Max

Week 1
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
NM
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#23
Bench
No Max

ead
Max

Squat
No Max

Clean
No Max

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#24
Bench
No Max

ead
Max

Squat
No Max

Clean
No Max

Week 1
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#25
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#26
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x

Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#27
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#28
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x

Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#29
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#30
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#31
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#32
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#29
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#30
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets

Reps

Week 4
Percent

Weight

Lift

Sets

Reps

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
Dead

#31
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#32
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets

Reps

Week 4
Percent

Weight

Lift

Sets

Reps

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
###
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
###
NM

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
###
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean
Dead
NM
NM
NM

#33
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#34
Dead
No Max

Bench
No Max

Week 4
@

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
2@W4 1@W5 +10
NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#35
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#36
Dead
No Max

Bench
No Max

Week 4
@

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM Bench
NM Squat
### Clean
Dead
NM

5
5
5
5

x
x
x
x

Week 5
@
@
@
@
@

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
###
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM

10
10
10
10

NM

???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#37
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Wee

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#38
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Wee
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#39
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Wee

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#40
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Wee
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

nch
Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

nch
Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
90%
90%
90%
90%

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Week 1
@

@
@
@
@
@

Week 6

Squat
No Max
Reps

Reps
5
5
5
5

Week 5

Week 3
Reps
5
5
5
5

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
NM
NM
Dead

nch
Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

nch
Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
90%
90%
90%
90%

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Week 1
@

@
@
@
@
@

Week 6

Squat
No Max
Reps

Reps
5
5
5
5

Week 5

Week 3
Reps
5
5
5
5

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

#41
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#42
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#43
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#44
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#45
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squ
No M
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#46
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets

Reps

Squ
No M
Week 1

Percent

Weight

Lift

Sets

Reps

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#47
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squ
No M
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#48
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets

Reps

Squ
No M
Week 1

Percent

Weight

Lift

Sets

Reps

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Squat
No Max

Clean
No Max

ek 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

ek 1

Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

Weight

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

ek 2

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

ek 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Max

Squat
No Max

Clean
No Max

ek 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

ek 1

Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

Weight

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

ek 2

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

ek 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

#49
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#50
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
NM
NM
Dead

#51
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#52
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#53

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#54

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#55

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#56

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#57

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#58

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#59

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#60

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
Dead

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Dead
No Max
Week 4
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

#61
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#62
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
NM
NM
Dead

#63
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#64
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#65

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#66

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#67

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#68

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#69

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#70

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#71

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#72

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
Dead

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

#73
Dead
No Max

Bench
No Max

ek 4

Squat
No Max
Week 1

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

ek 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#74
Dead
No Max

Bench
No Max

ek 4

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

ek 5

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#75
Dead
No Max

Bench
No Max

ek 4

Squat
No Max
Week 1

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

ek 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#76
Dead
No Max

Bench
No Max

ek 4

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

ek 5

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

ek 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#77
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#78
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift

Sets

Reps

Week 1
Percent

Weight

Lift

Sets

Reps

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Reps
8
8
8
8

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#79
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

#80
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift

Sets

Reps

Week 1
Percent

Weight

Lift

Sets

Reps

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

Week 1
@

Reps
5
5
5
5

Week 5

Week 3
@
@
@
@
@

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

Week 1
@

Reps
5
5
5
5

Week 5

Week 3
@
@
@
@
@

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#81

ead
Max

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#82

ead
Max

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
NM
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#83

ead
Max

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#84

ead
Max

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#85
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#86
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x

Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#87
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#88
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x

Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#89
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#90
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#91
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#92
Squat
No Max

Clean
No Max

Dead
No Max

Ben
No M

Week 4
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#89
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#90
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets

Reps

Week 4
Percent

Weight

Lift

Sets

Reps

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
Dead

#91
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#92
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets

Reps

Week 4
Percent

Weight

Lift

Sets

Reps

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#93
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#94
Dead
No Max

Bench
No Max

Week 4
@

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
2@W4 1@W5 +10
NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#95
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#96
Dead
No Max

Bench
No Max

Week 4
@

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

Weight

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
2@W4 1@W5 +10
NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#97
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Wee

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#98
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Wee
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#99
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Wee

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#100
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Wee
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Wee
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

nch
Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

nch
Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
90%
90%
90%
90%

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Week 1
@

@
@
@
@
@

Week 6

Squat
No Max
Reps

Reps
5
5
5
5

Week 5

Week 3
Reps
5
5
5
5

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
NM
NM
Dead

nch
Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

nch
Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
90%
90%
90%
90%

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Week 1
@

@
@
@
@
@

Week 6

Squat
No Max
Reps

Reps
5
5
5
5

Week 5

Week 3
Reps
5
5
5
5

Dead
No Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@

90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

#101
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#102
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#103
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#104
Dead
No Max

Bench
No Max

Squat
No Max

Cle
No M

Week 1
=

Weight

Lift

Sets

Reps

Percent

Weight

Lift

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#105
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squ
No M
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#106
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets

Reps

Squ
No M
Week 1

Percent

Weight

Lift

Sets

Reps

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#107
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squ
No M
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#108
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets

Reps

Squ
No M
Week 1

Percent

Weight

Lift

Sets

Reps

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Squat
No Max

Clean
No Max

ek 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

ek 1

Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

Weight

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

ek 2

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

ek 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Max

Squat
No Max

Clean
No Max

ek 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

ek 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Squat
No Max

Clean
No Max

ek 1

Max

Dead
No Max
Week 4

Percent

Weight

Lift

Sets

Reps

Percent

Weight

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

ek 2

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

ek 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

#109
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#110
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
NM
NM
Dead

#111
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Wee
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#112
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift

Sets

Reps

Wee
Percent

Weight

Lift

Sets

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Wee
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Wee
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#113

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#114

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#115

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#116

ean
Max

Dead
No Max

Bench
No Max

Week 4
Reps

Squat
No Max
Week 1

Percent

Weight

Lift

Sets

Reps

Percent

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#117

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#118

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#119

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#120

uat
Max

Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift

Sets

Reps

Percent

Weight

Lift

Sets

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

5
5
5
5

@
@
@
@

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

5
5
5
5

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
Dead

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Bench
No Max

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Squat
No Max
Reps

@
@
@
@
@

Week 6

Clean
No Max

Week 1
x

Reps
5
5
5
5

Week 5

Week 3
x
x
x
x
x

De
No M

De
No M
Week 4

Percent

Weight

Lift

Sets

Reps

x
x
x
x

10
10
10
10

@
@
@
@

60%
60%
60%
60%

=
=
=
=

NM
NM
NM
NM

Bench
Squat
Clean
Dead

3
3
3
3

x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Dead
No Max
Week 4
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Dead
No Max
Week 4
Percent

Weight

90%
90%
90%
90%

=
=
=
=

NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5

Week 6
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

#121
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#122
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
NM
Dead

#123
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#124
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#125
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squa
No Ma
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#126
Clean
No Max

Dead
No Max

Bench
No Max

Squa
No Ma

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#127
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squa
No Ma
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#128
Clean
No Max

Dead
No Max

Bench
No Max

Squa
No Ma

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Squat
No Max

Clean
No Max

Week 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Week 1

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Squat
No Max

Clean
No Max

Week 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Week 1

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#129

Dead
o Max

Dead
o Max

Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#130
Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#131

Dead
o Max

Dead
o Max

Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#132
Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#133
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

#134
Clean
No Max

Reps
10
10
10
10

Dead
No Max

Bench
No Max

Reps
5
5
5
5

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

#135
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

#136
Clean
No Max

Reps
10
10
10
10

Dead
No Max

Bench
No Max

Reps
5
5
5
5

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
@
@
@
@
@

Dead
No Max

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Dead
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
NM
NM
Dead

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
@
@
@
@
@

Dead
No Max

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Dead
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

#137
Dead
No Max

Bench
No Max

Squat
No Max
Week 1

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#138
Dead
No Max

Bench
No Max

Squat
No Max

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#139
Dead
No Max

Bench
No Max

Squat
No Max
Week 1

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#140
Dead
No Max

Bench
No Max

Squat
No Max

Week 1
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
+10
???
???
???
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#141
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Week

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#142
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Week
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#143
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Week

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

#144
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10
Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Week
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Bench
o Max

Bench
o Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Reps
5
5
5
5

Dead
No Ma

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Clean
No Max

Dead
No Ma

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
Dead

Bench
o Max

Bench
o Max

Squat
No Max

Clean
No Max

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Reps
5
5
5
5

Dead
No Ma

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

Clean
No Max

Dead
No Ma

Week 1
Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Reps
8
8
8
8

@
@
@
@
@

@
@
@
@
@

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
Reps
5
5
5
5

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4

Bench NM
NM
NM
NM
Squat NM
NM
NM
NM
Clean NM
NM
NM
NM
Dead
NM
NM
NM
NM

#145
Dead
No Max

Bench
No Max

Week 4

Squat
No Max
Week 1

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#146
Dead
No Max

Bench
No Max

Squat
No Max

Week 4

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#147
Dead
No Max

Bench
No Max

Week 4

Squat
No Max
Week 1

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#148
Dead
No Max

Bench
No Max

Squat
No Max

Week 4

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3
1@W5 +10
NM
???
NM
???
NM
???
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#149
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

W
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

#150
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

W
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

W
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

#151
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

W
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

#152
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

Week 5
Weight

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

W
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Week 6
Weight

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

W
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 3
x
x
x
x
x

Bench
No Max

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
Dead

Bench
No Max

Squat
No Max

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 3
x
x
x
x
x

Bench
No Max

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

Clean
No Max

Week 1
x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Week 2
x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Reps
5
5
5
5

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3

Bench NM
NM
NM
Squat NM
NM
NM
Clean NM
NM
NM
Dead
NM
NM
NM

#153
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#154
Dead
No Max

Bench
No Max

Squat
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
2@W4 1@W5 +10
NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#155
Dead
No Max

Bench
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

2@W4 1@W5 +10

NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#156
Dead
No Max

Bench
No Max

Squat
No Max

Week 4
@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Percent
70%
70%
70%
70%

=
=
=
=
=

Percent
80%
80%
80%
80%

=
=
=
=
=

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
2@W4 1@W5 +10
NM
NM
???
NM
NM
???
NM
NM
???
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#157

Squat
o Max

Squat
o Max

Clean
No Max

Dead
No Max

Bench
No Ma

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#158
Clean
No Max

Dead
No Max

Bench
No Ma

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

#159

Squat
o Max

Squat
o Max

Clean
No Max

Dead
No Max

Bench
No Ma

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#160
Clean
No Max

Dead
No Max

Bench
No Ma

Week 4
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Max

Lift
Bench
Squat
Clean
Dead

Week 5
Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#157
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#158
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
NM
NM
Dead

#159
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#160
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Sets
5
5
5
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Week
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
Sets
4
4
4
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2

Bench NM
NM
Squat NM
NM
Clean NM
NM
Dead
NM
NM

#161

Clean
o Max

Clean
o Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#162
Dead
No Max

Bench
No Max

Squat
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#163

Clean
o Max

Clean
o Max

Dead
No Max

Bench
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squat
No Max
Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3

3@W3 2@W4 1@W5 +10

NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

#164
Dead
No Max

Bench
No Max

Squat
No Max

Week 4
Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
3@W3 2@W4 1@W5 +10
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Percent
70%
70%
70%
70%

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
80%
80%
80%
80%

Squat
No Max

Clean
No Max

Dead
No Max
Week 4

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Max

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Max

Squat
No Max

Clean
No Max

Dead
No Max
Week 4

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Max

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 5
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Max

#165
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#166
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
NM
Dead

#167
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#168
Bench
No Max

Squat
No Max

Clean
No Max

Week 1
Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

W
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 2
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

W
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

Week 3
Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

W
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1
Bench NM
Squat NM
Clean NM
Dead
NM

#169
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squa
No Ma
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#170
Clean
No Max

Dead
No Max

Bench
No Max

Squa
No Ma

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#171
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Squa
No Ma
Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

@
@
@
@
@

Week 3

4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#172
Clean
No Max

Dead
No Max

Bench
No Max

Squa
No Ma

Week 4
x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Week 5
x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Week 6
4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???
NM
NM
NM
NM
???

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Squat
No Max

Clean
No Max

Week 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Week 1

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
Dead

Squat
No Max

Clean
No Max

Week 1

Dead
No Max
Week 4

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

Clean
No Max

Dead
No Max

Week 1

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

=
=
=
=
=

Percent
100%
100%
100%
100%

=
=
=
=
=

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5 +10

Bench NM
NM
NM
NM
NM
???
Squat NM
NM
NM
NM
NM
???
Clean NM
NM
NM
NM
NM
???
Dead
NM
NM
NM
NM
NM
???

#173

Dead
o Max

Dead
o Max

Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#174
Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#175

Dead
o Max

Dead
o Max

Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#176
Bench
No Max

Squat
No Max

Clean
No Ma

Week 1
Weight
NM
NM
NM
NM

Lift
Sets
Bench
5
Squat
5
Clean
5
Dead
5

x
x
x
x
x

Reps
10
10
10
10

@
@
@
@
@

Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Week 2
Weight
NM
NM
NM
NM

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
8
8
8
8

@
@
@
@
@

Week 3
Max

Lift
Sets
Bench
4
Squat
4
Clean
4
Dead
4

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

#177
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

#178
Clean
No Max

Reps
10
10
10
10

Dead
No Max

Bench
No Max

Reps
5
5
5
5

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

#179
Clean
No Max

Dead
No Max

Bench
No Max

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6

Reps
8
8
8
8

Week 3

5@W1 4@W2 3@W3 2@W4 1@W5 +10

NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

#180
Clean
No Max

Reps
10
10
10
10

Dead
No Max

Bench
No Max

Reps
5
5
5
5

Week 4
Sets
3
3
3
3

x
x
x
x
x

Reps
5
5
5
5

@
@
@
@
@

Week 1
Percent
90%
90%
90%
90%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
5
5
5
5

x
x
x
x
x

Week 5
Sets
3
3
3
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Reps
10
10
10
10

Week 2
Percent
100%
100%
100%
100%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Week 6
5@W1 4@W2 3@W3 2@W4 1@W5 +10
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???
NM
NM
NM
NM
NM
???

Reps
8
8
8
8

Week 3
Max

Lift
Bench
Squat
Clean
Dead

Sets
4
4
4
4

x
x
x
x
x

Reps
5
5
5
5

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
@
@
@
@
@

Dead
No Max

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Dead
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
NM
NM
NM
NM
NM
Dead

Squat
No Max

Clean
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

Reps
5
5
5
5

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 3
@
@
@
@
@

Dead
No Max

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Squat
No Max

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Clean
No Max

Dead
No Max

Week 1
@
@
@
@
@

Week 4
Percent
60%
60%
60%
60%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Week 2
@
@
@
@
@

@
@
@
@
@

Percent
90%
90%
90%
90%

Week 5
Percent
70%
70%
70%
70%

=
=
=
=
=

Weight
NM
NM
NM
NM

Week 3
@
@
@
@
@

Reps
5
5
5
5

Lift
Sets
Bench
3
Squat
3
Clean
3
Dead
3

x
x
x
x
x

Reps
Burn
Burn
Burn
Burn

@
@
@
@
@

Percent
100%
100%
100%
100%

Week 6
Percent
80%
80%
80%
80%

=
=
=
=
=

Weight
NM
NM
NM
NM

Lift 5@W1 4@W2 3@W3 2@W4 1@W5

Bench NM
NM
NM
NM
NM
Squat NM
NM
NM
NM
NM
Clean NM
NM
NM
NM
NM
Dead
NM
NM
NM
NM
NM

Dead
No Max
Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

=
=
=
=
=

Weight
NM
NM
NM
NM

+10
???
???
???
???

Max

Week 5

Week 6

Dead
No Max

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

=
=
=
=
=

Weight
NM
NM
NM
NM

+10
???
???
???
???

Max

Week 5

Week 6

Dead
No Max
Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

=
=
=
=
=

Weight
NM
NM
NM
NM

+10
???
???
???
???

Max

Week 5

Week 6

Dead
No Max

Week 4
=
=
=
=
=

Weight
NM
NM
NM
NM

=
=
=
=
=

Weight
NM
NM
NM
NM

+10
???
???
???
???

Max

Week 5

Week 6

HILLCREST HUSKY FOOTBALL

OFFSEASON STRENGTH PROGRAM
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Main Lifts
Bench
Squat

Main Lifts
Clean
Deadlift

Competition Day
Offense vs. Defense
Competitions

Main Lifts
Bench
Squat

Abs
Front Medicine
Right Medicine
Left Medicine
Overhead Medicine
Front Plank

Abs
Crunch
Alternate Crunch
Sky Crunch
Right Leg Over Crunch
Left Leg Over Crunch

Abs
Front Medicine
Right Medicine
Left Medicine
Overhead Medicine
Front Plank

Speed Drill
Pro Shuttle

Speed Drill
Nebraska Agility

Speed Drill
L-Cone Drill

Skill Drill
Dot Drill

Skill Drill
Box Jumps

Skill Drill
Tire Flips

Lungs
10 Sideline 8's

Lungs
20 20's

Lungs
5 Suicides

REPS AND PERCENTAGES

WEEK 1

WEEK 2

WEEK 3

WEEK 4

5 sets of 10 @ 60%

4 sets of 8 @ 70%

4 sets of 5 @ 80%

3 sets of 5 @ 90%

TESTING SCHEDULE
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Bench & Squat

20 & Nebraska

20 & Nebraska
Bench & Squat

Clean & Deadlift

Pro Shuttle & L-Cone

Pro Shuttle & L-Cone

Clean & Deadlift

The dictionary is the only place that success comes before work. Hard work is the price we must pay for
success. I think you can accomplish anything if you're willing to pay the price.
- Vince Lomba

I never did anything by accident, nor did any of my inventions come by accident; they came by work."
- Thomas Edi

It is amazing how much you can accomplish when it doesn't matter who gets the credit.
- Harry S. Tru

When you become result-oriented, you lose the focus on the process of what it takes for you to improve and
get better and play your best. You're always playing to a standard; you're not just playing to win the game."
- Nick Saba

ALL
GRAM
FRIDAY
Main Lifts
Clean
Deadlift
Abs
Crunch
Alternate Crunch
Sky Crunch
Right Leg Over Crunch
Left Leg Over Crunch
Speed Drill
Obstacle Course
Skill Drill
Obstacle Course
Lungs
300

ES
WEEK 5
3 Burnouts @ 100%

FRIDAY
Vertical Jump
300 Yard Shuttle

he price we must pay for

- Vince Lombardi

nt; they came by work."

- Thomas Edison
gets the credit.
- Harry S. Truman

es for you to improve and

playing to win the game."
- Nick Saban

Husky Football

Top 10

09/02/2016

Bench
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Squat
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Powerclean
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Deadlift
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

20 Yard Dash
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Nebraska
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Pro Shuttle
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

L-Cone Drill
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

300 Shuttle
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Vertical
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

4 Lift Total
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

4 Times
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

LB for LB
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

Attendance
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

Husky Football

Top 10

09/02/2016

GPA
Place
#1
#2
#3
#4
#5
#6
#7
#8
#9
#10

Score

Last Name

First Name

MAX 60%
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280

65
70
70
75
75
80
85
85
90
90
95
100
100
105
105
110
115
115
120
120
125
130
130
135
135
140
145
145
150
150
155
160
160
165
165
170

65%

70%

75%

80%

85%

90%

95%

70
75
75
80
85
85
90
95
95
100
105
105
110
115
115
120
125
125
130
130
135
140
140
145
150
150
155
160
160
165
170
170
175
180
180
185

75
80
85
85
90
95
95
100
105
105
110
115
120
120
125
130
130
135
140
140
145
150
155
155
160
165
165
170
175
175
180
185
190
190
195
200

80
85
90
90
95
100
105
105
110
115
120
120
125
130
135
135
140
145
150
150
155
160
165
165
170
175
180
180
185
190
195
195
200
205
210
210

85
90
95
100
100
105
110
115
120
120
125
130
135
140
140
145
150
155
160
160
165
170
175
180
180
185
190
195
200
200
205
210
215
220
220
225

90
95
100
105
110
115
115
120
125
130
135
140
145
145
150
155
160
165
170
170
175
180
185
190
195
200
200
205
210
215
220
225
230
230
235
240

95
100
105
110
115
120
125
130
135
135
140
145
150
155
160
165
170
175
180
180
185
190
195
200
205
210
215
220
225
225
230
235
240
245
250
255

100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
190
195
200
205
210
215
220
225
230
235
240
245
250
255
260
265
270

285
290
295
300

175
175
180
180

190
190
195
195

200
205
210
210

215
220
225
225

230
235
240
240

245
250
255
255

260
265
270
270

275
280
285
285

MAX 60%
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460
465
470
475
480

185
190
190
195
195
200
205
205
210
210
215
220
220
225
225
230
235
235
240
240
245
250
250
255
255
260
265
265
270
270
275
280
280
285
285
290

65%

70%

75%

80%

85%

90%

95%

200
205
205
210
215
215
220
225
225
230
235
235
240
245
245
250
255
255
260
260
265
270
270
275
280
280
285
290
290
295
300
300
305
310
310
315

215
220
225
225
230
235
235
240
245
245
250
255
260
260
265
270
270
275
280
280
285
290
295
295
300
305
305
310
315
315
320
325
330
330
335
340

230
235
240
240
245
250
255
255
260
265
270
270
275
280
285
285
290
295
300
300
305
310
315
315
320
325
330
330
335
340
345
345
350
355
360
360

245
250
255
260
260
265
270
275
280
280
285
290
295
300
300
305
310
315
320
320
325
330
335
340
340
345
350
355
360
360
365
370
375
380
380
385

260
265
270
275
280
285
285
290
295
300
305
310
315
315
320
325
330
335
340
340
345
350
355
360
365
370
370
375
380
385
390
395
400
400
405
410

275
280
285
290
295
300
305
310
315
315
320
325
330
335
340
345
350
355
360
360
365
370
375
380
385
390
395
400
405
405
410
415
420
425
430
435

290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
380
385
390
395
400
405
410
415
420
425
430
435
440
445
450
455
460

485
490
495
500

295
295
300
300

320
320
325
325

340
345
350
350

365
370
375
375

390
395
400
400

415
420
425
425

440
445
450
450

465
470
475
475

MAX 60%
505
510
515
520
525
530
535
540
545
550
555
560
565
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650
655
660
665
670
675
680

305
310
310
315
315
320
325
325
330
330
335
340
340
345
345
350
355
355
360
360
365
370
370
375
375
380
385
385
390
390
395
400
400
405
405
410

65%

70%

75%

80%

85%

90%

95%

330
335
335
340
345
345
350
355
355
360
365
365
370
375
375
380
385
385
390
390
395
400
400
405
410
410
415
420
420
425
430
430
435
440
440
445

355
360
365
365
370
375
375
380
385
385
390
395
400
400
405
410
410
415
420
420
425
430
435
435
440
445
445
450
455
455
460
465
470
470
475
480

380
385
390
390
395
400
405
405
410
415
420
420
425
430
435
435
440
445
450
450
455
460
465
465
470
475
480
480
485
490
495
495
500
505
510
510

405
410
415
420
420
425
430
435
440
440
445
450
455
460
460
465
470
475
480
480
485
490
495
500
500
505
510
515
520
520
525
530
535
540
540
545

430
435
440
445
450
455
455
460
465
470
475
480
485
485
490
495
500
505
510
510
515
520
525
530
535
540
540
545
550
555
560
565
570
570
575
580

455
460
465
470
475
480
485
490
495
495
500
505
510
515
520
525
530
535
540
540
545
550
555
560
565
570
575
580
585
585
590
595
600
605
610
615

480
485
490
495
500
505
510
515
520
525
530
535
540
545
550
555
560
565
570
570
575
580
585
590
595
600
605
610
615
620
625
630
635
640
645
650

685
690
695
700

415
415
420
420

450
450
455
455

480
485
490
490

515
520
525
525

550
555
560
560

585
590
595
595

620
625
630
630

655
660
665
665

MAX 60%
705
710
715
720
725
730
735
740
745
750
755
760
765
770
775
780
785
790
795
800
805
810
815
820
825
830
835
840
845
850
855
860
865
870
875
880

425
430
430
435
435
440
445
445
450
450
455
460
460
465
465
470
475
475
480
480
485
490
490
495
495
500
505
505
510
510
515
520
520
525
525
530

65%

70%

75%

80%

85%

90%

95%

460
465
465
470
475
475
480
485
485
490
495
495
500
505
505
510
515
515
520
520
525
530
530
535
540
540
545
550
550
555
560
560
565
570
570
575

495
500
505
505
510
515
515
520
525
525
530
535
540
540
545
550
550
555
560
560
565
570
575
575
580
585
585
590
595
595
600
605
610
610
615
620

530
535
540
540
545
550
555
555
560
565
570
570
575
580
585
585
590
595
600
600
605
610
615
615
620
625
630
630
635
640
645
645
650
655
660
660

565
570
575
580
580
585
590
595
600
600
605
610
615
620
620
625
630
635
640
640
645
650
655
660
660
665
670
675
680
680
685
690
695
700
700
705

600
605
610
615
620
625
625
630
635
640
645
650
655
655
660
665
670
675
680
680
685
690
695
700
705
710
710
715
720
725
730
735
740
740
745
750

635
640
645
650
655
660
665
670
675
675
680
685
690
695
700
705
710
715
720
720
725
730
735
740
745
750
755
760
765
765
770
775
780
785
790
795

670
675
680
685
690
695
700
705
710
715
720
725
730
735
740
745
750
755
760
760
765
770
775
780
785
790
795
800
805
810
815
820
825
830
835
840

885
890
895
900

535
535
540
540

580
580
585
585

620
625
630
630

665
670
675
675

710
715
720
720

755
760
765
765

800
805
810
810

845
850
855
855