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Training Max Cycle Start 9/12/2011 Squat 85 Bench 130 Deadlift 90 Military Press 85
Actual Max Test Date Squat 90 Bench 140 Deadlift 100 Military Press 90
80% 75 115 80 75
90% 85 130 90 85
Week 1 - 5/5/5
Squat Date 9/12/2011 Training Max 85 Sets 65% x 5 75% x 5 85% x 5 SQ - Rep Record Assistance Work - BBB Squat 5 x 10 35% 30 Weight 60 65 75 Sets 65% x 5 75% x 5 85% x 5 BP - Rep Record
Bench Press Date 9/14/2011 Training Max 130 Weight 85 100 115 Sets 65% x 5 75% x 5 85% x 5 DL - Rep Record
Deadlift Date 9/16/2011 Training Max 90 Weight 60 70 80 Sets 65% x 5 75% x 5 85% x 5
Leg Curl 5 x 10
Dumbbell Row 5 x 10
Chinups x 50 # of sets -
Week 2 - 3/3/3
Squat Date 9/19/2011 Training Max 85 Sets 70% x 3 80% x 3 90% x 3 SQ - Rep Record Assistance Work - BBB Squat 5 x 10 40% 35 Weight 60 70 80 Sets 70% x 3 80% x 3 90% x 3 BP - Rep Record
Bench Press Date 9/21/2011 Training Max 130 Weight 95 105 120 Sets 70% x 3 80% x 3 90% x 3 DL - Rep Record
Deadlift Date 9/23/2011 Training Max 90 Weight 65 75 85 Sets 70% x 3 80% x 3 90% x 3
Leg Curl 5 x 10
Dumbbell Row 5 x 10
Chinups x 50 # of sets -
Week 3 - 5/3/1
Squat Date 9/26/2011 Training Max 85 Sets 75% x 5 85% x 3 95% x 1 SQ - Rep Record Assistance Work - BBB Squat 5 x 10 45% 40 Weight 65 75 85 Sets 75% x 5 85% x 3 95% x 1 BP - Rep Record
Bench Press Date 9/28/2011 Training Max 130 Weight 100 115 125 Sets 75% x 5 85% x 3 95% x 1 DL - Rep Record
Deadlift Date 9/30/2011 Training Max 90 Weight 70 80 90 Sets 75% x 5 85% x 3 95% x 1
Leg Curl 5 x 10
Dumbbell Row 5 x 10
Chinups x 50 # of sets -
Week 4 - DELOAD
Squat Date 10/3/2011 Training Max 85 Sets 40% x 5 50% x 5 60% x 5 Assistance Work - BBB Squat 5 x 10 30% 30 Weight 35 45 55 Sets 40% x 5 50% x 5 60% x 5
Bench Press Date 10/5/2011 Training Max 130 Weight 55 65 80 Sets 40% x 5 50% x 5 60% x 5
Deadlift Date 10/7/2011 Training Max 90 Weight 40 45 55 Sets 40% x 5 50% x 5 60% x 5
Leg Curl 5 x 10
Dumbbell Row 5 x 10
Chinups x 50 # of sets -
Weight 60 65 75
Reps Made
Weight 65 75 85
Reps Made
85 100 115
95 105 120
60 70 80
65 75 85
70 80 90
60 65 75
60 70 80
65 75 85
Weight 35 45 55
Reps Made
55 65 80
40 45 55
35 45 55