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Squat
Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Sets 5x5 5x5 5x5 5x3 5x5 5x5 5x5 5x3 Sets 2x5 2x5 2x5 2x5 2x3 2x3 2x3 2x3 Single 1 1 1 1 1 1 1 1 Weight 105 113 98 120 113 120 105 128 Weight 70 75 65 80 75 80 70 85 Weight 97 100 102 105 100 102 105 108 % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 92.5% 95.0% 97.5% 100.0% 95.0% 97.5% 100.0% 102.5%
Deadlift
Sets 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 Sets 3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3 Weight 84 87 89 92 87 89 92 95 Weight 126 135 117 144 135 144 126 153 Weight 49 53 46 56 53 56 49 60 % 80.0% 82.5% 85.0% 87.5% 82.5% 85.0% 87.5% 90.0% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%
Front Squat
Hang Clean
Workout -A
Squat Training
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Weight 410 449 488 468 507 546 468 585 468 527 566 468 605 468 468 Sets 5x5 5x5 5x5 8x2 5x5 5x5 8x2 5x5 8x2 5x5 5x5 8x2 5x5 8x2 3x1 8x2 Percentage 52.50% 57.50% 62.50% 60.00% 65.00% 70.00% 60.00% 75.00% 60.00% 67.50% 72.50% 60.00% 77.50% 60.00% Full Gear 60.00% Percentage 65.00% 70.00% 75.00% 80.00% 70.00% 75.00% 80.00% 85.00% Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt
Deadlift Training
Week Weight Sets 1 Rack 7 2 573 1x5 3 Rack 6 4 617 1x5 5 Rack 5 6 661 1x5 7 Rack 4 8 705 1x5 9 Rack 7 10 617 1x5 11 Rack 6 12 661 1x5 13 Rack 5 14 705 1x5 15 Rack 4 16 749 1x5 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee
Deadlift Training
Week Weight Sets 1 Rack 7 2 617 6x1 3 Rack 6 4 661 6x1 5 Rack 5 6 705 6x1 7 Rack 4 8 749 6x1 9 Rack 7 10 617 6x1 11 Rack 6 12 661 6x1 13 Rack 5 14 705 6x1 15 Rack 4 16 749 6x1 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee Percentage 70.00% 75.00% 80.00% 85.00% 70.00% 75.00% 80.00% 85.00% Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt
Squat Training
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Weight 390 468 429 468 468 468 507 468 546 468 585 468 605 468 468 Sets 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 3x1 8x2 Percentage 50.00% 60.00% 55.00% 60.00% 60.00% 60.00% 65.00% 60.00% 70.00% 60.00% 75.00% 60.00% 77.50% 60.00% Full Gear 60.00% Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt