One Rep Max Calculator Used For First Wave

Estimated 1RM
Weight Used

Reps

Bench

355

355

Squat
OH Press
Deadlift

485
140
585

415
110
585

5
8
1

Overhead
125

Made by: Joe Whitney

Joe.Whitney21@gmail.com

Training Maxes (90% of 1RM)

Deadlift
Bench Press
525
320

Squat
435

Accumulation (week 1)
Intensification (week 2)

Realization (week 3)

Deload (week 4)

10s wave
10s wave
10s Wave
10s Wave
OHP
Squat
Bench
Deadlift
5x10@190
5x10@315
5x10@75
5x10@260
1x5@175
1x5@290
1x5@70
1x5@240
1x5@200
1x5@330
1x5@80
1x5@270
3x10@215
3x10@355
3x10@85
3x10@295
1x5@160
1x5@265
1x5@65
1x5@220
1x3@190
1x3@315
1x3@75
1x3@260
1x1@225
1x1@370
1x1@90
1x1@305
Reps Achieved
Reps Achieved
Reps Achieved
Reps Achieved
1xAMAP@240
1xAMAP@395
1xAMAP@95
1xAMAP@325
1x5@130
1x5@210
1x5@50
1x5@175
1x5@160
1x5@265
1x5@65
1x5@220
1x5@190
1x5@315
1x5@75
1x5@260

Accumulation (week 5)
Intensification (week 6)

Realization (week 7)

Deload (week 8)

8s wave
8s wave
8s wave
8s wave
OHP
Squat
Bench
Deadlift
5x8@210
5x8@340
5x8@80
5x8@285
1x3@190
1x3@315
1x3@75
1x3@260
1x3@215
1x3@355
1x3@85
1x3@295
3x8@230
3x8@380
3x8@90
3x8@315
1x5@160
1x5@265
1x5@65
1x5@220
1x3@190
1x3@315
1x3@75
1x3@260
1x2@225
1x2@370
1x2@90
1x2@305
1x1@240
1x1@395
1x1@395
1x1@325
Reps Achieved
Reps Achieved
Reps Achieved
Reps Achieved
1xAMAP@255
1xAMAP@420
1xAMAP@100
1xAMAP@350
1x5@130
1x5@210
1x5@50
1x5@175
1x5@160
1x5@265
1x5@65
1x5@220
1x5@190
1x5@315
1x5@75
1x5@260

Accumulation (week 9)
Intensification (week 10)

Realization (week 11)

Deload (week 12)

5s wave
5s wave
5s wave
5s wave
Bench
Deadlift
OHP
Squat
6x5@225
6x5@370
6x5@90
6x5@305
1x2@210
1x2@315
1x2@75
1x2@260
1x2@230
1x2@380
1x2@90
1x2@315
4x5@250
4x5@405
4x5@95
4x5@335
1x5@160
1x5@265
1x5@65
1x5@220
1x3@190
1x3@315
1x3@75
1x3@260
1x2@225
1x2@370
1x2@90
1x2@305
1x1@240
1x1@395
1x1@95
1x1@325
1x1@255
1x1@420
1x1@100
1x1@350
1x1@240
1x1@395
1x1@95
1x1@325
Reps Achieved
Reps Achieved
Reps Achieved
Reps Achieved
1xAMAP@270
1xAMAP@445
1xAMAP@105
1xAMAP@370
1x5@130
1x5@210
1x5@50
1x5@175
1x5@160
1x5@265
1x5@65
1x5@220
1x5@190
1x5@315
1x5@75
1x5@260

Accumulation (week 13)

Intensification (week 14)

Realization (week 15)

Deload (week 16)

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

7x3@240
7x3@395
7x3@95
7x3@325
1x1@225
1x1@370
1x1@90
1x1@305
1x1@250
1x1@405
1x1@95
1x1@335
5x3@265
5x3@435
5x3@105
5x3@360
1x5@160
1x5@265
1x5@65
1x5@220
1x3@190
1x3@315
1x3@75
1x3@260
1x2@225
1x2@370
1x2@90
1x2@305
1x1@240
1x1@395
1x1@95
1x1@325
1x1@255
1x1@420
1x1@100
1x1@350
1x1@270
1x1@445
1x1@105
1x1@370
Reps Achieved
Reps Achieved
Reps Achieved
Reps Achieved
1xAMAP@290
1xAMAP@475
1xAMAP@115
1xAMAP@390
1x5@130
1x5@210
1x5@50
1x5@175
1x5@160
1x5@265
1x5@65
1x5@220
1x5@190
1x5@315
1x5@75
1x5@0

Monday
Bench
horizontal pulling
dips
Abs
upper body conditioning
Wednesday
Deadlift
Hamstring/Low back
Step-ups
Side Bends
Jumping
Friday
OHP
Lat Pull Down
Dips
Upper body Conditioning
Saturday
Squat
GHR
back extension
decline sit ups
Sprinting

whatever phase it is
DB rows or Chest supported rows
front
battle ropes

whatever phase it is
GHR or 45 hyper

weighted or box jumps

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

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

whatever phase it is
5-10x5-10
5x10-20
sledgehammer tire hits

whatever phase it is

free or weighted

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