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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM

CYCLE 1

Core Lift 1RM 90%

Military Press 170 153 Week 1 Week 2 Week 3 Week 4

Deadlift 330 297 65% 70% 75% 40%

Bench Press 220 198 75% 80% 85% 50%

Squat 250 225 85% 90% 95% 60%

Core Lift

Military Press Wed, 05 Mar Wed, 12 Mar Wed, 19 Mar Wed, 26 Mar Wee ks 1 to 3 Wee k 4

Set 1 100.00 110.00 110.00 60.00 80.00 80.00

Set 2 110.00 120.00 130.00 80.00

Set 3 130.00 140.00 150.00 90.00 0.00% 0.00%

PR: Set 3 9 NA 167.18 #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 06 Mar Thu, 13 Mar Thu, 20 Mar Thu, 27 Mar

Set 1 190.00 210.00 220.00 120.00 150.00 150.00

Set 2 220.00 240.00 250.00 150.00

Set 3 250.00 270.00 280.00 180.00 0.00% 0.00%

PR: Set 3 8 NA 310.40 #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 08 Mar Sat, 15 Mar Sat, 22 Mar Sat, 29 Mar

Set 1 130.00 140.00 150.00 80.00 100.00 100.00

Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 9 NA 218.62 #N/A #N/A 5 x 8 3 x 8

Squat Sun, 09 Mar Sun, 16 Mar Sun, 23 Mar Sun, 30 Mar

Set 1 150.00 160.00 170.00 90.00 110.00 110.00

Set 2 170.00 180.00 190.00 110.00

Set 3 190.00 200.00 210.00 140.00 0.00% 0.00%

PR: Set 3 10 NA 253.40 #N/A #N/A 5 x 10 3 x 10

Boring But Big: 50.00%

05 Mar to 30 Mar 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 2

Core Lift 1RM 90%

Military Press 176 158 Week 1 Week 2 Week 3 Week 4

Deadlift 341 307 65% 70% 75% 40%

Bench Press 226 203 75% 80% 85% 50%

Squat 261 235 85% 90% 95% 60%

Core Lift

Military Press Wed, 02 Apr Wed, 09 Apr Wed, 16 Apr Wed, 23 Apr Wee ks 1 to 3 Wee k 4

Set 1 100.00 110.00 120.00 60.00 80.00 80.00

Set 2 120.00 130.00 130.00 80.00

Set 3 130.00 140.00 150.00 90.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 03 Apr Thu, 10 Apr Thu, 17 Apr Thu, 24 Apr

Set 1 200.00 210.00 230.00 120.00 150.00 150.00

Set 2 230.00 250.00 260.00 150.00

Set 3 260.00 280.00 290.00 180.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 05 Apr Sat, 12 Apr Sat, 19 Apr Sat, 26 Apr

Set 1 130.00 140.00 150.00 80.00 100.00 100.00

Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 06 Apr Sun, 13 Apr Sun, 20 Apr Sun, 27 Apr

Set 1 150.00 160.00 180.00 90.00 120.00 120.00

Set 2 180.00 190.00 200.00 120.00

Set 3 200.00 210.00 220.00 140.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

02 Apr to 27 Apr 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 3

Core Lift 1RM 90%

Military Press 181 163 Week 1 Week 2 Week 3 Week 4

Deadlift 352 317 65% 70% 75% 40%

Bench Press 231 208 75% 80% 85% 50%

Squat 272 245 85% 90% 95% 60%

Core Lift

Military Press Wed, 30 Apr Wed, 07 May Wed, 14 May Wed, 21 May Wee ks 1 to 3 Wee k 4

Set 1 110.00 110.00 120.00 70.00 80.00 80.00

Set 2 120.00 130.00 140.00 80.00

Set 3 140.00 150.00 150.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 01 May Thu, 08 May Thu, 15 May Thu, 22 May

Set 1 210.00 220.00 240.00 130.00 160.00 160.00

Set 2 240.00 250.00 270.00 160.00

Set 3 270.00 290.00 300.00 190.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 03 May Sat, 10 May Sat, 17 May Sat, 24 May

Set 1 140.00 150.00 160.00 80.00 100.00 100.00

Set 2 160.00 170.00 180.00 100.00

Set 3 180.00 190.00 200.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 04 May Sun, 11 May Sun, 18 May Sun, 25 May

Set 1 160.00 170.00 180.00 100.00 120.00 120.00

Set 2 180.00 200.00 210.00 120.00

Set 3 210.00 220.00 230.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

30 Apr to 25 May 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 4

Core Lift 1RM 90%

Military Press 187 168 Week 1 Week 2 Week 3 Week 4

Deadlift 363 327 65% 70% 75% 40%

Bench Press 237 213 75% 80% 85% 50%

Squat 283 255 85% 90% 95% 60%

Core Lift

Military Press Wed, 28 May Wed, 04 Jun Wed, 11 Jun Wed, 18 Jun Wee ks 1 to 3 Wee k 4

Set 1 110.00 120.00 130.00 70.00 80.00 80.00

Set 2 130.00 130.00 140.00 80.00

Set 3 140.00 150.00 160.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 29 May Thu, 05 Jun Thu, 12 Jun Thu, 19 Jun

Set 1 210.00 230.00 250.00 130.00 160.00 160.00

Set 2 250.00 260.00 280.00 160.00

Set 3 280.00 290.00 310.00 200.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 31 May Sat, 07 Jun Sat, 14 Jun Sat, 21 Jun

Set 1 140.00 150.00 160.00 90.00 110.00 110.00

Set 2 160.00 170.00 180.00 110.00

Set 3 180.00 190.00 200.00 130.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 01 Jun Sun, 08 Jun Sun, 15 Jun Sun, 22 Jun

Set 1 170.00 180.00 190.00 100.00 130.00 130.00

Set 2 190.00 200.00 220.00 130.00

Set 3 220.00 230.00 240.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

28 May to 22 Jun 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 5

Core Lift 1RM 90%

Military Press 192 173 Week 1 Week 2 Week 3 Week 4

Deadlift 374 337 65% 70% 75% 40%

Bench Press 242 218 75% 80% 85% 50%

Squat 294 265 85% 90% 95% 60%

Core Lift

Military Press Wed, 25 Jun Wed, 02 Jul Wed, 09 Jul Wed, 16 Jul Wee ks 1 to 3 Wee k 4

Set 1 110.00 120.00 130.00 70.00 90.00 90.00

Set 2 130.00 140.00 150.00 90.00

Set 3 150.00 160.00 160.00 100.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 26 Jun Thu, 03 Jul Thu, 10 Jul Thu, 17 Jul

Set 1 220.00 240.00 250.00 130.00 170.00 170.00

Set 2 250.00 270.00 290.00 170.00

Set 3 290.00 300.00 320.00 200.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 28 Jun Sat, 05 Jul Sat, 12 Jul Sat, 19 Jul

Set 1 140.00 150.00 160.00 90.00 110.00 110.00

Set 2 160.00 170.00 190.00 110.00

Set 3 190.00 200.00 210.00 130.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 29 Jun Sun, 06 Jul Sun, 13 Jul Sun, 20 Jul

Set 1 170.00 190.00 200.00 110.00 130.00 130.00

Set 2 200.00 210.00 230.00 130.00

Set 3 230.00 240.00 250.00 160.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

25 Jun to 20 Jul 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 6

Core Lift 1RM 90%

Military Press 198 178 Week 1 Week 2 Week 3 Week 4

Deadlift 386 347 65% 70% 75% 40%

Bench Press 248 223 75% 80% 85% 50%

Squat 306 275 85% 90% 95% 60%

Core Lift

Military Press Wed, 23 Jul Wed, 30 Jul Wed, 06 Aug Wed, 13 Aug Wee ks 1 to 3 Wee k 4

Set 1 120.00 120.00 130.00 70.00 90.00 90.00

Set 2 130.00 140.00 150.00 90.00

Set 3 150.00 160.00 170.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 24 Jul Thu, 31 Jul Thu, 07 Aug Thu, 14 Aug

Set 1 230.00 240.00 260.00 140.00 170.00 170.00

Set 2 260.00 280.00 290.00 170.00

Set 3 290.00 310.00 330.00 210.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 26 Jul Sat, 02 Aug Sat, 09 Aug Sat, 16 Aug

Set 1 140.00 160.00 170.00 90.00 110.00 110.00

Set 2 170.00 180.00 190.00 110.00

Set 3 190.00 200.00 210.00 130.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 27 Jul Sun, 03 Aug Sun, 10 Aug Sun, 17 Aug

Set 1 180.00 190.00 210.00 110.00 140.00 140.00

Set 2 210.00 220.00 230.00 140.00

Set 3 230.00 250.00 260.00 170.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

23 Jul to 17 Aug 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 7

Core Lift 1RM 90%

Military Press 203 183 Week 1 Week 2 Week 3 Week 4

Deadlift 397 357 65% 70% 75% 40%

Bench Press 253 228 75% 80% 85% 50%

Squat 317 285 85% 90% 95% 60%

Core Lift

Military Press Wed, 20 Aug Wed, 27 Aug Wed, 03 Sep Wed, 10 Sep Wee ks 1 to 3 Wee k 4

Set 1 120.00 130.00 140.00 70.00 90.00 90.00

Set 2 140.00 150.00 160.00 90.00

Set 3 160.00 160.00 170.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 21 Aug Thu, 28 Aug Thu, 04 Sep Thu, 11 Sep

Set 1 230.00 250.00 270.00 140.00 180.00 180.00

Set 2 270.00 290.00 300.00 180.00

Set 3 300.00 320.00 340.00 210.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 23 Aug Sat, 30 Aug Sat, 06 Sep Sat, 13 Sep

Set 1 150.00 160.00 170.00 90.00 110.00 110.00

Set 2 170.00 180.00 190.00 110.00

Set 3 190.00 210.00 220.00 140.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 24 Aug Sun, 31 Aug Sun, 07 Sep Sun, 14 Sep

Set 1 190.00 200.00 210.00 110.00 140.00 140.00

Set 2 210.00 230.00 240.00 140.00

Set 3 240.00 260.00 270.00 170.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

20 Aug to 14 Sep 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 8

Core Lift 1RM 90%

Military Press 209 188 Week 1 Week 2 Week 3 Week 4

Deadlift 408 367 65% 70% 75% 40%

Bench Press 259 233 75% 80% 85% 50%

Squat 328 295 85% 90% 95% 60%

Core Lift

Military Press Wed, 17 Sep Wed, 24 Sep Wed, 01 Oct Wed, 08 Oct Wee ks 1 to 3 Wee k 4

Set 1 120.00 130.00 140.00 80.00 90.00 90.00

Set 2 140.00 150.00 160.00 90.00

Set 3 160.00 170.00 180.00 110.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 18 Sep Thu, 25 Sep Thu, 02 Oct Thu, 09 Oct

Set 1 240.00 260.00 280.00 150.00 180.00 180.00

Set 2 280.00 290.00 310.00 180.00

Set 3 310.00 330.00 350.00 220.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 20 Sep Sat, 27 Sep Sat, 04 Oct Sat, 11 Oct

Set 1 150.00 160.00 170.00 90.00 120.00 120.00

Set 2 170.00 190.00 200.00 120.00

Set 3 200.00 210.00 220.00 140.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 21 Sep Sun, 28 Sep Sun, 05 Oct Sun, 12 Oct

Set 1 190.00 210.00 220.00 120.00 150.00 150.00

Set 2 220.00 240.00 250.00 150.00

Set 3 250.00 270.00 280.00 180.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

17 Sep to 12 Oct 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 9

Core Lift 1RM 90%

Military Press 214 193 Week 1 Week 2 Week 3 Week 4

Deadlift 419 377 65% 70% 75% 40%

Bench Press 264 238 75% 80% 85% 50%

Squat 339 305 85% 90% 95% 60%

Core Lift

Military Press Wed, 15 Oct Wed, 22 Oct Wed, 29 Oct Wed, 05 Nov Wee ks 1 to 3 Wee k 4

Set 1 130.00 140.00 140.00 80.00 100.00 100.00

Set 2 140.00 150.00 160.00 100.00

Set 3 160.00 170.00 180.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 16 Oct Thu, 23 Oct Thu, 30 Oct Thu, 06 Nov

Set 1 250.00 260.00 280.00 150.00 190.00 190.00

Set 2 280.00 300.00 320.00 190.00

Set 3 320.00 340.00 360.00 230.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 18 Oct Sat, 25 Oct Sat, 01 Nov Sat, 08 Nov

Set 1 150.00 170.00 180.00 100.00 120.00 120.00

Set 2 180.00 190.00 200.00 120.00

Set 3 200.00 210.00 230.00 140.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 19 Oct Sun, 26 Oct Sun, 02 Nov Sun, 09 Nov

Set 1 200.00 210.00 230.00 120.00 150.00 150.00

Set 2 230.00 240.00 260.00 150.00

Set 3 260.00 270.00 290.00 180.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

15 Oct to 09 Nov 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 10

Core Lift 1RM 90%

Military Press 220 198 Week 1 Week 2 Week 3 Week 4

Deadlift 430 387 65% 70% 75% 40%

Bench Press 270 243 75% 80% 85% 50%

Squat 350 315 85% 90% 95% 60%

Core Lift

Military Press Wed, 12 Nov Wed, 19 Nov Wed, 26 Nov Wed, 03 Dec Wee ks 1 to 3 Wee k 4

Set 1 130.00 140.00 150.00 80.00 100.00 100.00Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 13 Nov Thu, 20 Nov Thu, 27 Nov Thu, 04 Dec

Set 1 250.00 270.00 290.00 150.00 190.00 190.00

Set 2 290.00 310.00 330.00 190.00

Set 3 330.00 350.00 370.00 230.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 15 Nov Sat, 22 Nov Sat, 29 Nov Sat, 06 Dec

Set 1 160.00 170.00 180.00 100.00 120.00 120.00

Set 2 180.00 190.00 210.00 120.00

Set 3 210.00 220.00 230.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 16 Nov Sun, 23 Nov Sun, 30 Nov Sun, 07 Dec

Set 1 200.00 220.00 240.00 130.00 160.00 160.00

Set 2 240.00 250.00 270.00 160.00

Set 3 270.00 280.00 300.00 190.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

12 Nov to 07 Dec 2014

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 11

Core Lift 1RM 90%

Military Press 226 203 Week 1 Week 2 Week 3 Week 4

Deadlift 441 397 65% 70% 75% 40%

Bench Press 276 248 75% 80% 85% 50%

Squat 361 325 85% 90% 95% 60%

Core Lift

Military Press Wed, 10 Dec Wed, 17 Dec Wed, 24 Dec Wed, 31 Dec Wee ks 1 to 3 Wee k 4

Set 1 130.00 140.00 150.00 80.00 100.00 100.00Set 2 150.00 160.00 170.00 100.00

Set 3 170.00 180.00 190.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 11 Dec Thu, 18 Dec Thu, 25 Dec Thu, 01 Jan

Set 1 260.00 280.00 300.00 160.00 200.00 200.00

Set 2 300.00 320.00 340.00 200.00

Set 3 340.00 360.00 380.00 240.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 13 Dec Sat, 20 Dec Sat, 27 Dec Sat, 03 Jan

Set 1 160.00 170.00 190.00 100.00 120.00 120.00

Set 2 190.00 200.00 210.00 120.00

Set 3 210.00 220.00 240.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 14 Dec Sun, 21 Dec Sun, 28 Dec Sun, 04 Jan

Set 1 210.00 230.00 240.00 130.00 160.00 160.00

Set 2 240.00 260.00 280.00 160.00

Set 3 280.00 290.00 310.00 200.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

10 Dec to 04 Jan 2015

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 12

Core Lift 1RM 90%

Military Press 231 208 Week 1 Week 2 Week 3 Week 4

Deadlift 452 407 65% 70% 75% 40%

Bench Press 281 253 75% 80% 85% 50%

Squat 372 335 85% 90% 95% 60%

Core Lift

Military Press Wed, 07 Jan Wed, 14 Jan Wed, 21 Jan Wed, 28 Jan Wee ks 1 to 3 Wee k 4

Set 1 140.00 150.00 160.00 80.00 100.00 100.00Set 2 160.00 170.00 180.00 100.00

Set 3 180.00 190.00 200.00 120.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 08 Jan Thu, 15 Jan Thu, 22 Jan Thu, 29 Jan

Set 1 260.00 280.00 310.00 160.00 200.00 200.00

Set 2 310.00 330.00 350.00 200.00

Set 3 350.00 370.00 390.00 240.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 10 Jan Sat, 17 Jan Sat, 24 Jan Sat, 31 Jan

Set 1 160.00 180.00 190.00 100.00 130.00 130.00

Set 2 190.00 200.00 220.00 130.00

Set 3 220.00 230.00 240.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 11 Jan Sun, 18 Jan Sun, 25 Jan Sun, 01 Feb

Set 1 220.00 230.00 250.00 130.00 170.00 170.00

Set 2 250.00 270.00 280.00 170.00

Set 3 280.00 300.00 320.00 200.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

07 Jan to 01 Feb 2015

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Week 1:3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload) Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%

CYCLE 13

Core Lift 1RM 90%

Military Press 237 213 Week 1 Week 2 Week 3 Week 4

Deadlift 463 417 65% 70% 75% 40%

Bench Press 287 258 75% 80% 85% 50%

Squat 383 345 85% 90% 95% 60%

Core Lift

Military Press Wed, 04 Feb Wed, 11 Feb Wed, 18 Feb Wed, 25 Feb Wee ks 1 to 3 Wee k 4

Set 1 140.00 150.00 160.00 90.00 110.00 110.00Set 2 160.00 170.00 180.00 110.00

Set 3 180.00 190.00 200.00 130.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Deadlift Thu, 05 Feb Thu, 12 Feb Thu, 19 Feb Thu, 26 Feb

Set 1 270.00 290.00 310.00 170.00 210.00 210.00

Set 2 310.00 330.00 350.00 210.00

Set 3 350.00 380.00 400.00 250.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Bench Press Sat, 07 Feb Sat, 14 Feb Sat, 21 Feb Sat, 28 Feb

Set 1 170.00 180.00 190.00 100.00 130.00 130.00

Set 2 190.00 210.00 220.00 130.00

Set 3 220.00 230.00 250.00 150.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 8 3 x 8

Squat Sun, 08 Feb Sun, 15 Feb Sun, 22 Feb Sun, 01 Mar

Set 1 220.00 240.00 260.00 140.00 170.00 170.00

Set 2 260.00 280.00 290.00 170.00

Set 3 290.00 310.00 330.00 210.00 0.00% 0.00%

PR: Set 3 NA #N/A #N/A #N/A 5 x 10 3 x 10

Wendler Percentages

04 Feb to 01 Mar 2015