Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 9

Each week, increase your training max if you were able to complete al
You will have to manually enter your new Training Max, which will overwrite the fo
Assistance work is done with bodybuilding sets/reps, and can be changed to
How much you will increase your TM each week is based on how you perform in
If you get 0-1 reps, do not increase your TM If you get 2-3 Reps, increase you
If you get 4-5 reps, increase your TM 5-10lb If you get more than 5 Reps, inc
Lb or Kg? Kg
1RM's: 100,0 108,0
n-Suns 531 LP Squat: Bench
TM's 90,0 97,5
Monday
Bench 62,5 x8 72,5 x6 82,5 x4 82,5 x4 82,5 x4
OHP 27,5 x6 32,5 x5 37,5 x3 37,5 x5 37,5 x7
Assistance: Chest, Arms, Back
Tuesday
Squat 67,5 x5 77,5 x3 85,0 x1+ 80,0 x3 77,5 x3
Sumo Dead 70,0 x5 82,5 x5 97,5 x3 97,5 x5 97,5 x7
Assistance: Legs, Abs
Thursday
Bench 72,5 x5 82,5 x3 92,5 x1+ 87,5 x3 82,5 x5
C.G.Bench 40,0 x6 50,0 x5 57,5 x3 57,5 x5 57,5 x7
Assistance: Arms, Other
Friday
Deadlift 102,5 x5 117,5 x3 130,0 x1+ 125,0 x3 117,5 x3
Front Squat 32,5 x5 40,0 x5 50,0 x3 50,0 x5 50,0 x7
Assistance: Back, Abs
 s will be calculated at 90% of your true max.
were able to complete all the reps
hich will overwrite the formula (that is okay!)
and can be changed to fit your needs
on how you perform in the 1+ set each day
t 2-3 Reps, increase your TM by 5lb
t more than 5 Reps, increase your TM by 10-15lb

152,0 60,0
Deadlift Press
137,5 55,0

77,5 x5 72,5 x6 67,5 x7 62,5 x8+

37,5 x4 37,5 x6 37,5 x8
, Arms, Back

72,5 x3 67,5 x5 62,5 x5 57,5 x5+

97,5 x4 97,5 x6 97,5 x8
egs, Abs

77,5 x3 72,5 x5 67,5 x3 62,5 x5+

57,5 x4 57,5 x6 57,5 x8
ms, Other

110,0 x3 102,5 x3 97,5 x3 90,0 x3+

50,0 x4 50,0 x6 50,0 x8
ack, Abs
 -?-
Lb
Kg
2,5