One Rep Max Calculator Used For First Wave

Estimated 1RM

Weight Used

Reps

Bench

205

175

Squat
OH Press
Deadlift

360
130
470

300
110
405

6
5
5

Bench Press
185

Squat
325

Training Maxes (90% of 1RM)

Overhead
115

Deadlift
425

10s Wave
Bench

10s Wave
Deadlift

10s wave
OHP

10s wave
Squat

Accumulation (week 1)

5x10@110

5x10@255

5x10@70

5x10@195

Intensification (week 2)

1x5@100
1x5@115
3x10@125

1x5@235
1x5@265
3x10@285

1x5@65
1x5@70
3x10@80

1x5@180
1x5@205
3x10@220

1x5@95
1x3@110
1x1@130
Reps Achieved

1x5@215
1x3@255
1x1@300
Reps Achieved

1x5@60
1x3@70
1x1@80
Reps Achieved

1x5@165
1x3@195
1x1@225
Reps Achieved

Realization (week 3)

1xAMAP@140
Deload (week 4)

1x5@75
1x5@95
1x5@110

1xAMAP@320
1x5@170
1x5@215
1x5@255

1xAMAP@85
1x5@45
1x5@60
1x5@70

1xAMAP@245
1x5@130
1x5@165
1x5@195

8s wave
Bench

8s wave
Deadlift

8s wave
OHP

8s wave
Squat

Accumulation (week 5)

5x8@90

5x8@210

5x8@55

5x8@160

Intensification (week 6)

1x3@85
1x3@95
3x8@100

1x3@190
1x3@215
3x8@230

1x3@50
1x3@55
3x8@60

1x3@145
1x3@165
3x8@180

1x5@70
1x3@85
1x2@100
1x1@140
Reps Achieved

1x5@160
1x3@190
1x2@225
1x1@320
Reps Achieved

1x5@45
1x3@50
1x2@60
1x1@85
Reps Achieved

1x5@125
1x3@145
1x2@170
1x1@185
Reps Achieved

Realization (week 7)

1xAMAP@110
Deload (week 8)

1x5@55
1x5@70
1x5@85

1xAMAP@255
1x5@130
1x5@160
1x5@190

1xAMAP@70
1x5@35
1x5@45
1x5@50

1xAMAP@195
1x5@100
1x5@125
1x5@145

5s wave
Bench

5s wave
Deadlift

5s wave
OHP

5s wave
Squat

Accumulation (week 9)

6x5@75

6x5@170

6x5@45

6x5@170

Intensification (week 10)

1x2@70
1x2@75
4x5@80

1x2@145
1x2@175
4x5@185

1x2@40
1x2@45
4x5@50

1x2@145
1x2@180
4x5@190

1x5@55
1x3@65
1x2@75
1x1@80
1x1@85
1x1@80
Reps Achieved

1x5@120
1x3@145
1x2@170
1x1@180
1x1@190
1x1@180
Reps Achieved

1x5@35
1x3@40
1x2@45
1x1@50
1x1@50
1x1@50
Reps Achieved

1x5@125
1x3@145
1x2@170
1x1@185
1x1@195
1x1@185
Reps Achieved

Realization (week 11)

1xAMAP@90
Deload (week 12)

1x5@40
1x5@55
1x5@65

1xAMAP@205
1x5@95
1x5@120
1x5@145

1xAMAP@55
1x5@25
1x5@35
1x5@40

1xAMAP@210
1x5@100
1x5@125
1x5@145

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

Accumulation (week 13)

7x3@70

7x3@155

7x3@40

7x3@160

Intensification (week 14)

1x1@65
1x1@70
5x3@75

1x1@145
1x1@160
5x3@170

1x1@40
1x1@45
5x3@45

1x1@145
1x1@165
5x3@175

1x5@45
1x3@55
1x2@65
1x1@70
1x1@70
1x1@75
Reps Achieved

1x5@105
1x3@125
1x2@145
1x1@155
1x1@165
1x1@175
Reps Achieved

1x5@30
1x3@35
1x2@40
1x1@40
1x1@45
1x1@45
Reps Achieved

1x5@105
1x3@125
1x2@145
1x1@160
1x1@170
1x1@180
Reps Achieved

Realization (week 15)

1xAMAP@80
Deload (week 16)

1x5@35
1x5@45
1x5@55

1xAMAP@185
1x5@80
1x5@105
1x5@125

1xAMAP@50
1x5@20
1x5@30
1x5@35

1xAMAP@190
1x5@85
1x5@105
1x5@0

Monday
Bench
horizontal pulling
dips
Abs
upper body conditioning

whatever phase it is
DB rows or Chest supported rows
front
sledgehammer tire hits

5x10-15
3xAMAP
3-5x15-20

Wednesday
Deadlift
Hamsting/Low back
Walking Lunges
Side Bends
Jumping

whatever phase it is
GHR or 45 hyper

weighted or box jumps

3-5x5-10
3-5x12-20 steps
3-5x15-20
4x3, 5x2, 5x1

Friday
Military Press
Lat Pull Down
Dips
Upper body Conditioning

whatever phase it is
5-10x5-10
5x10-20
battle ropes

Saturday
Squat
GHR
back extension
decline sit ups
Sprinting

whatever phase it is

free or weighted

3x10-20
3x10-20
3-5x10-20
10, 15, 20 yards