One Rep Max Calculator Used For First Wave

Estimated 1RM

Weight Used

Reps

Bench

130

130

Squat
OH Press
Deadlift

170
75
220

170
75
220

1
1
1

Bench Press
115

Squat
155

Training Maxes (90% of 1RM)

Overhead
70

Deadlift
200

10s Wave
Bench

10s Wave
Deadlift

10s wave
OHP

10s wave
Squat

Accumulation (week 1)

5x10@70

5x10@120

5x10@40

5x10@95

Intensification (week 2)

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

1x5@110
1x5@125
3x10@135

1x5@40
1x5@45
3x10@45

1x5@85
1x5@95
3x10@105

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

1x5@100
1x3@120
1x1@140
Reps Achieved

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

1x5@80
1x3@95
1x1@110
Reps Achieved

Realization (week 3)

1xAMAP@85
Deload (week 4)

1x5@45
1x5@60
1x5@70

17

1xAMAP@150
1x5@80
1x5@100
1x5@120

12

1xAMAP@55
1x5@30
1x5@35
1x5@40

15

1xAMAP@115
1x5@60
1x5@80
1x5@95

20

8s wave
Bench

8s wave
Deadlift

8s wave
OHP

8s wave
Squat

Accumulation (week 5)

5x8@80

5x8@135

5x8@50

5x8@115

Intensification (week 6)

1x3@75
1x3@85
3x8@90

1x3@125
1x3@140
3x8@150

1x3@45
1x3@50
3x8@55

1x3@110
1x3@120
3x8@130

1x5@65
1x3@75
1x2@90
1x1@85
Reps Achieved

1x5@105
1x3@125
1x2@145
1x1@150
Reps Achieved

1x5@40
1x3@45
1x2@55
1x1@55
Reps Achieved

1x5@90
1x3@110
1x2@125
1x1@135
Reps Achieved

Realization (week 7)

1xAMAP@100
Deload (week 8)

1x5@50
1x5@65
1x5@75

10

1xAMAP@165
1x5@80
1x5@105
1x5@125

1xAMAP@60
1x5@30
1x5@40
1x5@45

10

1xAMAP@145
1x5@70
1x5@90
1x5@110

10

5s wave
Bench

5s wave
Deadlift

5s wave
OHP

5s wave
Squat

Accumulation (week 9)

6x5@90

6x5@145

6x5@60

6x5@130

Intensification (week 10)

1x2@85
1x2@90
4x5@100

1x2@125
1x2@150
4x5@165

1x2@50
1x2@60
4x5@65

1x2@110
1x2@135
4x5@145

1x5@65
1x3@75
1x2@90
1x1@95
1x1@100
1x1@95
Reps Achieved

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

1x5@40
1x3@50
1x2@60
1x1@60
1x1@65
1x1@60
Reps Achieved

1x5@95
1x3@110
1x2@130
1x1@140
1x1@150
1x1@140
Reps Achieved

Realization (week 11)

1xAMAP@110
Deload (week 12)

1x5@50
1x5@65
1x5@75

1xAMAP@180
1x5@85
1x5@105
1x5@125

1xAMAP@70
1x5@35
1x5@40
1x5@50

1xAMAP@155
1x5@75
1x5@95
1x5@110

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

Accumulation (week 13)

7x3@100

7x3@160

7x3@60

7x3@140

Intensification (week 14)

1x1@90
1x1@100
5x3@105

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

1x1@60
1x1@65
5x3@70

1x1@130
1x1@145
5x3@155

1x5@65
1x3@80
1x2@90
1x1@100
1x1@105
1x1@110
Reps Achieved

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

1x5@40
1x3@50
1x2@60
1x1@60
1x1@65
1x1@70
Reps Achieved

1x5@95
1x3@110
1x2@130
1x1@140
1x1@150
1x1@155
Reps Achieved

Realization (week 15)

1xAMAP@115
Deload (week 16)

1x5@50
1x5@65
1x5@80

1xAMAP@190
1x5@85
1x5@105
1x5@125

1xAMAP@75
1x5@35
1x5@40
1x5@50

1xAMAP@165
1x5@75
1x5@95
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