Professional Documents
Culture Documents
Part 1
Strength Villain Program
Monday
Squat
warmup
warmup
warmup
warmup
working sets
working sets
Sets x Reps
2x5
1x5
1x3
1x2
2x5
1x5+
Session #1
45
95
140
190
240
240
Bench Press
warmup
warmup
warmup
warmup
working sets
working sets
2x5
1x5
1x3
1x2
2x5
1x5+
45
105
150
190
215
215
Press
warmup
warmup
warmup
warmup
working sets
working sets
2x5
1x5
1x3
1x2
2x5
1x5+
Squat
warmup
warmup
warmup
Sets x Reps
2x5
1x5
1x3
Friday
5
Reps (<12)
1
5
1
1
5
Session #4
45
95
145
195
245
245
45
70
85
105
127.5
127.5
Session #2
Session #5
45
125
175
warmup
working sets
working sets
1x2
2x5
1x5+
225
250
250
Press
warmup
warmup
warmup
warmup
working sets
working sets
2x5
1x5
1x3
1x2
2x5
1x5+
45
65
85
105
125
125
Deadlift
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5+
110
165
235
280
Power Clean
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
95
125
150
180
Strength Training
Part 1
1RM
270
240
205
315
141
Session #7
45
100
150
200
255
255
5RM
240
215
180
280
125
Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
100
105
110
110
115
120
155
160
165
170
170
180
205
215
220
225
230
240
260
270
275
285
290
300
260
270
275
285
290
300
45
105
150
195
217.5
217.5
45
110
150
195
220
220
45
70
90
110
132.5
132.5
Session #8
Lb Increase % to Reset
5
0.00%
2.5
0.00%
5
0.00%
5
0.00%
2.5
0.00%
45
110
155
200
222.5
222.5
45
75
95
115
137.5
137.5
45
110
155
200
225
225
45
75
95
115
140
140
Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45
45
45
130
140
145
185
195
205
235
265
265
250
280
280
265
295
295
45
70
90
110
130
130
45
70
90
110
135
135
45
75
95
115
140
140
45
75
95
120
142.5
142.5
110
170
240
285
115
170
245
290
115
175
250
295
120
180
255
300
45
100
125
155
185
45
100
130
160
190
45
105
135
165
195
45
80
105
125
150
150
275
310
310
290
325
325
45
80
100
125
147.5
147.5
120
180
255
305
45
110
140
170
200
45
110
140
170
205