Maxes ===== Squat: 175.00 HexDeadlift: 200.00 Bench: 110.00 Press: 80.00 Day 1 ====== Press -------- | Set | Plates | Resulting | | -------------- | ---------------- | --------- | | 32.00 x 5 | 5, 0.5 | 31.00 | | 40.00 x 5 | 10 | 40.00 | | 48.00 x 3 | 10, 2.5, 1.25 | 47.50 | | 48.00 x 7 | 10, 2.5, 1.25 | 47.50 | | 52.80 x 4 | 10, 5, 1.25 | 52.50 | | 57.60 x 10 | 10, 5, 2.5, 1.25 | 57.50 | | 40.00 x 10 x 5 | 10 | 40.00 | 5 sets of 10 chin-ups or 10 rows Day 2 ====== HexDeadlift -------- | Set | Plates | Resulting | | --------------- | ---------------- | --------- | | 80.00 x 5 | 20, 10 | 80.00 | | 100.00 x 5 | 20x2 | 100.00 | | 120.00 x 3 | 20x2, 10 | 120.00 | | 120.00 x 7 | 20x2, 10 | 120.00 | | 132.00 x 4 | 20x2, 10, 5, 0.5 | 131.00 | | 144.00 x 10 | 20x3, 1.25, 0.5 | 143.50 | | 100.00 x 10 x 5 | 20x2 | 100.00 | 5 sets of 15 leg raises Day 3 ====== Bench -------- | Set | Plates | Resulting | | -------------- | --------------------- | --------- | | 44.00 x 5 | 10, 1.25, 0.5 | 43.50 | | 55.00 x 5 | 10, 5, 2.5 | 55.00 | | 66.00 x 3 | 20, 2.5, 0.5 | 66.00 | | 66.00 x 7 | 20, 2.5, 0.5 | 66.00 | | 72.60 x 4 | 20, 5, 1.25 | 72.50 | | 79.20 x 10 | 20, 5, 2.5, 1.25, 0.5 | 78.50 | | 55.00 x 10 x 5 | 10, 5, 2.5 | 55.00 | 5 sets of 10 dumbbell rows Day 4 ====== Squat -------- | Set | Plates | Resulting | | -------------- | ------------------ | --------- | | 70.00 x 5 | 20, 5 | 70.00 | | 87.50 x 5 | 20, 10, 2.5, 1.25 | 87.50 | | 105.00 x 3 | 20x2, 2.5 | 105.00 | | 105.00 x 7 | 20x2, 2.5 | 105.00 | | 115.50 x 4 | 20x2, 5, 2.5 | 115.00 | | 126.00 x 10 | 20x2, 10, 2.5, 0.5 | 126.00 | | 87.50 x 10 x 5 | 20, 10, 2.5, 1.25 | 87.50 | 5 sets of 15 leg raises Day 5 ====== Press -------- | Set | Plates | Resulting | | -------------- | ---------------- | --------- | | 32.00 x 5 | 5, 0.5 | 31.00 | | 40.00 x 5 | 10 | 40.00 | | 48.00 x 3 | 10, 2.5, 1.25 | 47.50 | | 50.40 x 4 | 10, 5 | 50.00 | | 57.60 x 3 | 10, 5, 2.5, 1.25 | 57.50 | | 64.00 x 7 | 20, 1.25, 0.5 | 63.50 | | 40.00 x 10 x 5 | 10 | 40.00 | 5 sets of 10 chin-ups or 10 rows Day 6 ====== HexDeadlift -------- | Set | Plates | Resulting | | --------------- | ------------------ | --------- | | 80.00 x 5 | 20, 10 | 80.00 | | 100.00 x 5 | 20x2 | 100.00 | | 120.00 x 3 | 20x2, 10 | 120.00 | | 126.00 x 4 | 20x2, 10, 2.5, 0.5 | 126.00 | | 144.00 x 3 | 20x3, 1.25, 0.5 | 143.50 | | 160.00 x 7 | 20x3, 10 | 160.00 | | 100.00 x 10 x 5 | 20x2 | 100.00 | 5 sets of 15 leg raises Day 7 ====== Bench -------- | Set | Plates | Resulting | | -------------- | --------------------- | --------- | | 44.00 x 5 | 10, 1.25, 0.5 | 43.50 | | 55.00 x 5 | 10, 5, 2.5 | 55.00 | | 66.00 x 3 | 20, 2.5, 0.5 | 66.00 | | 69.30 x 4 | 20, 2.5, 1.25, 0.5 | 68.50 | | 79.20 x 3 | 20, 5, 2.5, 1.25, 0.5 | 78.50 | | 88.00 x 7 | 20, 10, 2.5, 1.25 | 87.50 | | 55.00 x 10 x 5 | 10, 5, 2.5 | 55.00 | 5 sets of 10 dumbbell rows Day 8 ====== Squat -------- | Set | Plates | Resulting | | -------------- | ------------------ | --------- | | 70.00 x 5 | 20, 5 | 70.00 | | 87.50 x 5 | 20, 10, 2.5, 1.25 | 87.50 | | 105.00 x 3 | 20x2, 2.5 | 105.00 | | 110.25 x 4 | 20x2, 5 | 110.00 | | 126.00 x 3 | 20x2, 10, 2.5, 0.5 | 126.00 | | 140.00 x 7 | 20x3 | 140.00 | | 87.50 x 10 x 5 | 20, 10, 2.5, 1.25 | 87.50 | 5 sets of 15 leg raises Day 9 ====== Press -------- | Set | Plates | Resulting | | -------------- | ------------- | --------- | | 32.00 x 5 | 5, 0.5 | 31.00 | | 40.00 x 5 | 10 | 40.00 | | 48.00 x 3 | 10, 2.5, 1.25 | 47.50 | | 52.00 x 3 | 10, 5, 0.5 | 51.00 | | 60.00 x 2 | 20 | 60.00 | | 68.00 x 5 | 20, 2.5, 1.25 | 67.50 | | 40.00 x 10 x 5 | 10 | 40.00 | 5 sets of 10 chin-ups or 10 rows Day 10 ====== HexDeadlift -------- | Set | Plates | Resulting | | --------------- | ----------- | --------- | | 80.00 x 5 | 20, 10 | 80.00 | | 100.00 x 5 | 20x2 | 100.00 | | 120.00 x 3 | 20x2, 10 | 120.00 | | 130.00 x 3 | 20x2, 10, 5 | 130.00 | | 150.00 x 2 | 20x3, 5 | 150.00 | | 170.00 x 5 | 20x3, 10, 5 | 170.00 | | 100.00 x 10 x 5 | 20x2 | 100.00 | 5 sets of 15 leg raises Day 11 ====== Bench -------- | Set | Plates | Resulting | | -------------- | -------------------- | --------- | | 44.00 x 5 | 10, 1.25, 0.5 | 43.50 | | 55.00 x 5 | 10, 5, 2.5 | 55.00 | | 66.00 x 3 | 20, 2.5, 0.5 | 66.00 | | 71.50 x 3 | 20, 5, 0.5 | 71.00 | | 82.50 x 2 | 20, 10, 1.25 | 82.50 | | 93.50 x 5 | 20, 10, 5, 1.25, 0.5 | 93.50 | | 55.00 x 10 x 5 | 10, 5, 2.5 | 55.00 | 5 sets of 10 dumbbell rows Day 12 ====== Squat -------- | Set | Plates | Resulting | | -------------- | -------------------- | --------- | | 70.00 x 5 | 20, 5 | 70.00 | | 87.50 x 5 | 20, 10, 2.5, 1.25 | 87.50 | | 105.00 x 3 | 20x2, 2.5 | 105.00 | | 113.75 x 3 | 20x2, 5, 1.25, 0.5 | 113.50 | | 131.25 x 2 | 20x2, 10, 5, 0.5 | 131.00 | | 148.75 x 5 | 20x3, 2.5, 1.25, 0.5 | 148.50 | | 87.50 x 10 x 5 | 20, 10, 2.5, 1.25 | 87.50 | 5 sets of 15 leg raises Day 13 ====== Press -------- | Set | Plates | Resulting | | -------------- | --------------- | --------- | | 32.00 x 5 | 5, 0.5 | 31.00 | | 40.00 x 5 | 10 | 40.00 | | 48.00 x 3 | 10, 2.5, 1.25 | 47.50 | | 56.00 x 2 | 10, 5, 2.5, 0.5 | 56.00 | | 64.00 x 1 | 20, 1.25, 0.5 | 63.50 | | 72.00 x 3 | 20, 5, 0.5 | 71.00 | | 40.00 x 10 x 5 | 10 | 40.00 | 5 sets of 10 chin-ups or 10 rows Day 14 ====== HexDeadlift -------- | Set | Plates | Resulting | | --------------- | -------- | --------- | | 80.00 x 5 | 20, 10 | 80.00 | | 100.00 x 5 | 20x2 | 100.00 | | 120.00 x 3 | 20x2, 10 | 120.00 | | 140.00 x 2 | 20x3 | 140.00 | | 160.00 x 1 | 20x3, 10 | 160.00 | | 180.00 x 3 | 20x4 | 180.00 | | 100.00 x 10 x 5 | 20x2 | 100.00 | 5 sets of 15 leg raises Day 15 ====== Bench -------- | Set | Plates | Resulting | | -------------- | ------------------------- | --------- | | 44.00 x 5 | 10, 1.25, 0.5 | 43.50 | | 55.00 x 5 | 10, 5, 2.5 | 55.00 | | 66.00 x 3 | 20, 2.5, 0.5 | 66.00 | | 77.00 x 2 | 20, 5, 2.5, 0.5 | 76.00 | | 88.00 x 1 | 20, 10, 2.5, 1.25 | 87.50 | | 99.00 x 3 | 20, 10, 5, 2.5, 1.25, 0.5 | 98.50 | | 55.00 x 10 x 5 | 10, 5, 2.5 | 55.00 | 5 sets of 10 dumbbell rows Day 16 ====== Squat -------- | Set | Plates | Resulting | | -------------- | ------------------ | --------- | | 70.00 x 5 | 20, 5 | 70.00 | | 87.50 x 5 | 20, 10, 2.5, 1.25 | 87.50 | | 105.00 x 3 | 20x2, 2.5 | 105.00 | | 122.50 x 2 | 20x2, 10, 1.25 | 122.50 | | 140.00 x 1 | 20x3 | 140.00 | | 157.50 x 3 | 20x3, 5, 2.5, 1.25 | 157.50 | | 87.50 x 10 x 5 | 20, 10, 2.5, 1.25 | 87.50 | 5 sets of 15 leg raises Day 17 ====== Press -------- | Set | Plates | Resulting | | ------------- | ------------- | --------- | | 32.00 x 5 x 2 | 5, 0.5 | 31.00 | | 40.00 x 5 x 2 | 10 | 40.00 | | 48.00 x 3 x 2 | 10, 2.5, 1.25 | 47.50 | 5 sets of 10 chin-ups or 10 rows Day 18 ====== HexDeadlift -------- | Set | Plates | Resulting | | -------------- | -------- | --------- | | 80.00 x 5 x 2 | 20, 10 | 80.00 | | 100.00 x 5 x 2 | 20x2 | 100.00 | | 120.00 x 3 x 2 | 20x2, 10 | 120.00 | 5 sets of 15 leg raises Day 19 ====== Bench -------- | Set | Plates | Resulting | | ------------- | ------------- | --------- | | 44.00 x 5 x 2 | 10, 1.25, 0.5 | 43.50 | | 55.00 x 5 x 2 | 10, 5, 2.5 | 55.00 | | 66.00 x 3 x 2 | 20, 2.5, 0.5 | 66.00 | 5 sets of 10 dumbbell rows Day 20 ====== Squat -------- | Set | Plates | Resulting | | -------------- | ----------------- | --------- | | 70.00 x 5 x 2 | 20, 5 | 70.00 | | 87.50 x 5 x 2 | 20, 10, 2.5, 1.25 | 87.50 | | 105.00 x 3 x 2 | 20x2, 2.5 | 105.00 | 5 sets of 15 leg raises Maxes ===== Squat: 180.00 HexDeadlift: 205.00 Bench: 112.50 Press: 82.50