PH 3
PH 3
PH 3
For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlift
Squat 24.6 kg
Bench Press 10.7 kg
Deadlift 36.5 kg
Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps left in the tank (Repetitions in Reserve)
you have
Week 1
9-10 11+
25.0 25.0
9-10 11+
10.0 10.0
9-10 11+
37.5 37.5
UMULATION BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Week 3 Deadlift:
- - -
- - -
- - -
Week 4
# of Reps 1-4
SQUAT 25.0
# of Reps 1-4
BENCH PRESS 10.0
# of Reps 1-4
DEADLIFT 35.0
*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lift on Day 27
**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 3
Bench: - to calculate numbers for Week 4
Deadlift: -
5 6-7 8+
25.0 25.0 25.0
5 6-7 8+
10.0 10.0 10.0
5 6-7 8+
37.5 37.5 37.5
termined by
rt under Week 3
for Week 4
x6-8
x6-8
ENTER WEIGHT BELOW
Squat:
Bench:
Week 5 Deadlift:
8-9 10+
- -
8-9 10+
- -
7-8 9+
- -
ERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Week 7 Deadlift:
- - -
- - -
5-6 7-8 9+
- - -
Week 8
# of Reps 1-2
SQUAT -
# of Reps 1-2
BENCH PRESS -
# of Reps 1-2
DEADLIFT -
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 7
Bench: - to calculate numbers for Week 8
Deadlift: -
3-4 5-6 7+
- - -
3-4 5-6 7+
- - -
3-4 5-6 7+
- - -
mined by
nder Week 7
Week 8
x3
x5
x6-8
x6-8
ENTER WEIGHT BELOW
Squat:
Bench:
Week 9 Deadlift:
7-8 9+
- -
7-8 9+
- -
6-7 8+
- -
NTENSITY BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Week 11 Deadlift:
# of Reps 1 2-3
DEADLIFT - -
5-6 7-8 9+
- - -
5-6 7-8 9+
- - -
4-5 6-7 8+
- - -
Week 12
# of Reps 1-2
SQUAT -
# of Reps 1-2
BENCH PRESS -
# of Reps 1
DEADLIFT -
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 11
Bench: - to calculate numbers for Week 12
Deadlift: -
3-4 5-6 7+
- - -
3-4 5-6 7+
- - -
2-3 4-5 6+
- - -
mined by
nder Week 11
Week 12
Set 6
x7 - x7
x7 - x7
x5 - x5
x6-8
x6-8
Set 6
x5 - x5
x5 - x5
Set 6
x2 - AMRAP
x3 - AMRAP
Set 6
x3 - AMRAP
FINAL WEEK
ENTER WEIGHT BELOW
Squat:
Bench:
Week 13 Deadlift:
Day 88 (Rest)
Day 89 (Rest)
90-94%
Bench Press Warm Up
0 to 0
90-94%
Deadlift Warm Up
0 to 0
Attempt 2 Attempt 3
96-100% 100-104%
0 to 0 0 to 0
96-100% 100-104%
0 to 0 0 to 0
96-100% 100-104%
0 to 0 0 to 0
anything