Squat

Bench
Deadlift
OHP

Training Max
425
365
495
210

True 1RM at 12/22/14

435
365
500
205 for 2

*Training Max is ~10-20lbs < 1RM

or ~96% of True 1RM RPE10

Mon.
Tues.
Thurs.
Fri.

Rounded to Nearest 5 lbs (Need 2.5 lb plates)

Week1 (5x8/5)
{Pause/Deficit} Week2 (6x5) Week3 (7x3)
Squat
340
360
385
Bench
290
310
330
Deadlift
395
420
445
OHP
170
180
190
*Do 5x7 reg. OHP
*Squats variate reg. x8 and pause x5
(3 sets reg, 2 sets pause?)

Accessory Lifts ~10 reps

Mon.
Leg Extensions
Abs
Tues.
Incline DB
Dips/Flies
Thurs.
Pullups
Cable Rows
DB Rows
Fri.
DB/BB Curl
Hammer/Cable
Close-grip BP/
Skullcrushers
Tri Pushdowns/
OH DB Tri Ext.

Cycle 1 - 12/22/14
415
355
485
205

*Add 5-10lbs each cycle

*Add 5-10lbs each cycle
*Add 5-10lbs each cycle
*Add 2.5-5lbs each cycle

Actual

340
292
396
168

361.25
310.25
420.75
178.5

382.5
328.5
445.5
189

Cycle 2 - 01/12/15 Cycle 3 - 02/02/15 Cycle 4 - 02/23/15 Cycle 5 - 03/16/15

Squat
Bench
Deadlift
OHP

Rounded to Nearest 2.5 lbs (Need 1.25 lb plates)

Week1 (5x5)
{Pause/Deficit}
Week2 (5x5)
Week3 (5x3)
340
362.5
382.5
292.5
310
327.5
395
420
445
167.5
177.5
190