Squat

Week Date % Weight Reps/Sets % Weight

1 20-Jan-14 65% 292.5 x8 74% 333
2 27-Jan-14 70% 315 x8 77% 346.5
3 3-Feb-14 73% 328.5 x8 80% 360
4 10-Feb-14 76% 342 x5 83% 373.5
5 17-Feb-14 79% 355.5 x5 84% 378
6 24-Feb-14 81% 364.5 x5 87% 391.5
7 3-Mar-14 84% 378 x5 89% 400.5
8 10-Mar-14 87% 391.5 x3 92% 414
9 17-Mar-14 91% 409.5 x1 94% 423
10 24-Mar-14 97% 436.5 x1 0
31-Mar-14 Attempt 1
Attempt 2
Attempt 3

Projected Projected Max 450

Start Date (Monday) 1/20/2014
 Pause Squat CS Oly Squat Total
Reps/Sets Weight Reps/Sets Weight Reps/Sets
x1 219.375 5x3 249.75 5x3 9709.875
x1 236.25 5x3 259.875 5x3 10308.38
x1 246.375 5x3 270 5x3 10733.63
x1 256.5 5x3 280.125 5x3 10132.88
x1 266.625 4x3 283.5 5x3 9607.5
x1 273.375 4x3 293.625 5x3 9898.875
x1 283.5 4x3 300.375 5x3 10198.13
x1 293.625 4x3 310.5 5x3 9769.5
x1 307.125 4x3 317.25 5x3 9276.75
0 327.375 4x3 0 5x3 4365
Difficulty Other
GHR (back)
Calves
Abs
Bench CGBP Paused
Week Date % Weight Reps/Sets Weight
1 20-Jan-14 61% 213.5 8x1 181.475
2 27-Jan-14 66% 231 6x2 196.35
3 3-Feb-14 70% 245 2x5 208.25
4 10-Feb-14 74% 259 2x5 220.15
5 17-Feb-14 79% 276.5 2x4 235.025
6 24-Feb-14 83% 290.5 2x4 246.925
7 3-Mar-14 87% 304.5 2x3 258.825
8 10-Mar-14 91% 318.5 2x3 270.725
9 17-Mar-14 96% 336 1x3 285.6
10 24-Mar-14 100% 350 1x2 297.5
31-Mar-14 Attempt 1
Attempt 2
Attempt 3

Projected Max 350

Start Date (Monday) 1/20/2014
GBP Paused Incline Total Other
Reps/Sets Weight Reps/Sets Biceps
8x1 154.2538 8x1 4393.83 Dips
6x2 166.8975 6x2 7130.97
2x5 177.0125 2x5 6302.625
2x5 187.1275 5x2 6662.775
2x4 199.7713 4x2 5690.37
2x4 209.8863 4x2 5978.49
2x3 220.0013 3x2 4699.958
2x3 230.1163 3x2 4916.048
1x3 242.76 2x2 2835.84
1x2 252.875 1x2 1800.75
DL
Week Date % Weight Reps/Sets %
1 20-Jan-14 67% 435.5 x8 74%
2 27-Jan-14 70% 455 x8 77%
3 3-Feb-14 73% 474.5 x8 80%
4 10-Feb-14 76% 494 x5 83%
5 17-Feb-14 79% 513.5 x5 84%
6 24-Feb-14 81% 526.5 x5 87%
7 3-Mar-14 84% 546 x5 89%
8 10-Mar-14 87% 565.5 x2 92%
9 17-Mar-14 91% 591.5 x1 94%
10 24-Mar-14 97% 630.5 x1
31-Mar-14 Attempt 1
Attempt 2
Attempt 3

Projected Max 650

Start Date (Monday) 1/20/2014
 Deficit DL 2in blocks
Weight Reps/Sets Weight Reps/Sets Weight Reps/Sets
481 x1 408.85 3x2
500.5 x1 425.425 3x2
520 x1 442 2x3
539.5 x1 458.575 2x3
546 x1 464.1 2x3
565.5 x1 579.15 2x2
578.5 x1 600.6 2x2
598 x1 622.05 1x2
611 x1 650.65 1x2
693.55 1x2
Other
DB Row
FARMERS CARRY
Calves
OH Press
Week Date % Weight Reps/Sets % Weight
1 20-Jan-14 67% 123.95 x8 74% 136.9
2 27-Jan-14 70% 129.5 x8 77% 142.45
3 3-Feb-14 73% 135.05 x8 80% 148
4 10-Feb-14 76% 140.6 x5 83% 153.55
5 17-Feb-14 79% 146.15 x5 84% 155.4
6 24-Feb-14 81% 149.85 x5 87% 160.95
7 3-Mar-14 84% 155.4 x5 89% 164.65
8 10-Mar-14 87% 160.95 x3 92% 170.2
9 17-Mar-14 91% 168.35 x2 94% 173.9
10 24-Mar-14 97% 179.45 x1 0
31-Mar-14 Attempt 1
Attempt 2
Attempt 3

Projected Max 185

Start Date (Monday) 1/20/2014
 Klokov Press Close Grip FP Paused
Reps/Sets Weight Reps/Sets Weight Reps/Sets
x1 92.9625 5x3 185 6x3
x1 97.125 5x3 195 5x3
x1 101.2875 5x3 205 5x3
x1 105.45 5x3 215 5x3
x1 109.6125 5x3 225 5x3
x1 112.3875 5x3 235 4x3
x1 116.55 5x3 245 3x3
x1 120.7125 5x3 255 3x3
x1 126.2625 5x3 265 2x2
0 134.5875 5x3 275 1x1

Goal 275
Other
Pullups
Biceps
Triceps