v

CYCLE1

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

BoringButBig:50.00%

Week3PR1RM

11Decto05Jan2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

90%
220
233
170
330

Wed,11Dec
130.00
150.00
170.00
10
Thu,12Dec
135.00
155.00
180.00
Sat,14Dec
100.00
115.00
130.00
Sun,15Dec
195.00
225.00
250.00

198
210
153
297
Wed,18Dec
140.00
160.00
180.00
Thu,19Dec
145.00
170.00
190.00
Sat,21Dec
105.00
120.00
140.00
Sun,22Dec
210.00
240.00
265.00

Week1
65%
75%
85%
Wed,25Dec
150.00
170.00
190.00
Thu,26Dec
155.00
180.00
200.00
Sat,28Dec
115.00
130.00
145.00
Sun,29Dec
225.00
250.00
280.00

Wed,01Jan
80.00
100.00
120.00
NA
Thu,02Jan
85.00
105.00
125.00
NA
Sat,04Jan
60.00
75.00
90.00
NA
Sun,05Jan
120.00
150.00
180.00
NA

226.73

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
100.00

Week4
100.00

5x10

3x10

105.00

105.00

5x10

3x10

75.00

75.00

5x8

3x8

150.00

150.00

5x10

3x10

Page1of13|12/11/2013

v
CYCLE2

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

08Janto02Feb2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
226
244
176
341

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,08Jan
130.00
150.00
175.00
Thu,09Jan
145.00
165.00
185.00
Sat,11Jan
105.00
120.00
135.00
Sun,12Jan
200.00
230.00
260.00

203
220
158
307
Wed,15Jan
140.00
160.00
185.00
Thu,16Jan
155.00
175.00
200.00
Sat,18Jan
110.00
125.00
140.00
Sun,19Jan
215.00
245.00
275.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,22Jan
150.00
175.00
195.00
Thu,23Jan
165.00
185.00
210.00
Sat,25Jan
120.00
135.00
150.00
Sun,26Jan
230.00
260.00
290.00

Wed,29Jan
80.00
100.00
120.00
NA
Thu,30Jan
90.00
110.00
130.00
NA
Sat,01Feb
65.00
80.00
95.00
NA
Sun,02Feb
125.00
155.00
185.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
100.00

Week4
100.00

5x10

3x10

110.00

110.00

5x10

3x10

80.00

80.00

5x8

3x8

155.00

155.00

5x10

3x10

Page2of13|12/11/2013

v
CYCLE3

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

05Febto02Mar2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
231
255
181
352

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,05Feb
135.00
155.00
175.00
Thu,06Feb
150.00
170.00
195.00
Sat,08Feb
105.00
120.00
140.00
Sun,09Feb
205.00
240.00
270.00

208
230
163
317
Wed,12Feb
145.00
165.00
185.00
Thu,13Feb
160.00
185.00
205.00
Sat,15Feb
115.00
130.00
145.00
Sun,16Feb
220.00
255.00
285.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,19Feb
155.00
175.00
200.00
Thu,20Feb
170.00
195.00
220.00
Sat,22Feb
120.00
140.00
155.00
Sun,23Feb
240.00
270.00
300.00

Wed,26Feb
85.00
105.00
125.00
NA
Thu,27Feb
90.00
115.00
140.00
NA
Sat,01Mar
65.00
80.00
100.00
NA
Sun,02Mar
125.00
160.00
190.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
105.00

Week4
105.00

5x10

3x10

115.00

115.00

5x10

3x10

80.00

80.00

5x8

3x8

160.00

160.00

5x10

3x10

Page3of13|12/11/2013

v
CYCLE4

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

05Marto30Mar2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
237
266
187
363

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,05Mar
140.00
160.00
180.00
Thu,06Mar
155.00
180.00
205.00
Sat,08Mar
110.00
125.00
145.00
Sun,09Mar
215.00
245.00
280.00

213
240
168
327
Wed,12Mar
150.00
170.00
190.00
Thu,13Mar
170.00
190.00
215.00
Sat,15Mar
120.00
135.00
150.00
Sun,16Mar
230.00
260.00
295.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,19Mar
160.00
180.00
200.00
Thu,20Mar
180.00
205.00
230.00
Sat,22Mar
125.00
145.00
160.00
Sun,23Mar
245.00
280.00
310.00

Wed,26Mar
85.00
105.00
130.00
NA
Thu,27Mar
95.00
120.00
145.00
NA
Sat,29Mar
65.00
85.00
100.00
NA
Sun,30Mar
130.00
165.00
195.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
105.00

Week4
105.00

5x10

3x10

120.00

120.00

5x10

3x10

85.00

85.00

5x8

3x8

165.00

165.00

5x10

3x10

Page4of13|12/11/2013

v
CYCLE5

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

02Aprto27Apr2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
242
277
192
374

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,02Apr
140.00
165.00
185.00
Thu,03Apr
160.00
185.00
210.00
Sat,05Apr
110.00
130.00
145.00
Sun,06Apr
220.00
255.00
285.00

218
250
173
337
Wed,09Apr
155.00
175.00
195.00
Thu,10Apr
175.00
200.00
225.00
Sat,12Apr
120.00
140.00
155.00
Sun,13Apr
235.00
270.00
305.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,16Apr
165.00
185.00
205.00
Thu,17Apr
185.00
210.00
235.00
Sat,19Apr
130.00
145.00
165.00
Sun,20Apr
255.00
285.00
320.00

Wed,23Apr
85.00
110.00
130.00
NA
Thu,24Apr
100.00
125.00
150.00
NA
Sat,26Apr
70.00
85.00
105.00
NA
Sun,27Apr
135.00
170.00
200.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
110.00

Week4
110.00

5x10

3x10

125.00

125.00

5x10

3x10

85.00

85.00

5x8

3x8

170.00

170.00

5x10

3x10

Page5of13|12/11/2013

v
CYCLE6

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

30Aprto25May2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
248
289
198
386

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,30Apr
145.00
165.00
190.00
Thu,01May
170.00
195.00
220.00
Sat,03May
115.00
135.00
150.00
Sun,04May
225.00
260.00
295.00

223
260
178
347
Wed,07May
155.00
180.00
200.00
Thu,08May
180.00
210.00
235.00
Sat,10May
125.00
140.00
160.00
Sun,11May
245.00
280.00
310.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,14May
165.00
190.00
210.00
Thu,15May
195.00
220.00
245.00
Sat,17May
135.00
150.00
170.00
Sun,18May
260.00
295.00
330.00

Wed,21May
90.00
110.00
135.00
NA
Thu,22May
105.00
130.00
155.00
NA
Sat,24May
70.00
90.00
105.00
NA
Sun,25May
140.00
175.00
210.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
110.00

Week4
110.00

5x10

3x10

130.00

130.00

5x10

3x10

90.00

90.00

5x8

3x8

175.00

175.00

5x10

3x10

Page6of13|12/11/2013

v
CYCLE7

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

28Mayto22Jun2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
253
300
203
397

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,28May
150.00
170.00
195.00
Thu,29May
175.00
200.00
230.00
Sat,31May
120.00
135.00
155.00
Sun,01Jun
230.00
270.00
305.00

228
270
183
357
Wed,04Jun
160.00
180.00
205.00
Thu,05Jun
190.00
215.00
245.00
Sat,07Jun
130.00
145.00
165.00
Sun,08Jun
250.00
285.00
320.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,11Jun
170.00
195.00
215.00
Thu,12Jun
200.00
230.00
255.00
Sat,14Jun
135.00
155.00
175.00
Sun,15Jun
270.00
305.00
340.00

Wed,18Jun
90.00
115.00
135.00
NA
Thu,19Jun
110.00
135.00
160.00
NA
Sat,21Jun
75.00
90.00
110.00
NA
Sun,22Jun
145.00
180.00
215.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
115.00

Week4
115.00

5x10

3x10

135.00

135.00

5x10

3x10

90.00

90.00

5x8

3x8

180.00

180.00

5x10

3x10

Page7of13|12/11/2013

v
CYCLE8

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

25Junto20Jul2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
259
311
209
408

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,25Jun
150.00
175.00
200.00
Thu,26Jun
180.00
210.00
240.00
Sat,28Jun
120.00
140.00
160.00
Sun,29Jun
240.00
275.00
310.00

233
280
188
367
Wed,02Jul
165.00
185.00
210.00
Thu,03Jul
195.00
225.00
250.00
Sat,05Jul
130.00
150.00
170.00
Sun,06Jul
255.00
295.00
330.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,09Jul
175.00
200.00
220.00
Thu,10Jul
210.00
240.00
265.00
Sat,12Jul
140.00
160.00
180.00
Sun,13Jul
275.00
310.00
350.00

Wed,16Jul
95.00
115.00
140.00
NA
Thu,17Jul
110.00
140.00
170.00
NA
Sat,19Jul
75.00
95.00
115.00
NA
Sun,20Jul
145.00
185.00
220.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
115.00

Week4
115.00

5x10

3x10

140.00

140.00

5x10

3x10

95.00

95.00

5x8

3x8

185.00

185.00

5x10

3x10

Page8of13|12/11/2013

v
CYCLE9

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

23Julto17Aug2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
264
322
214
419

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,23Jul
155.00
180.00
200.00
Thu,24Jul
190.00
215.00
245.00
Sat,26Jul
125.00
145.00
165.00
Sun,27Jul
245.00
285.00
320.00

238
290
193
377
Wed,30Jul
165.00
190.00
215.00
Thu,31Jul
205.00
230.00
260.00
Sat,02Aug
135.00
155.00
175.00
Sun,03Aug
265.00
300.00
340.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,06Aug
180.00
200.00
225.00
Thu,07Aug
215.00
245.00
275.00
Sat,09Aug
145.00
165.00
185.00
Sun,10Aug
285.00
320.00
360.00

Wed,13Aug
95.00
120.00
145.00
NA
Thu,14Aug
115.00
145.00
175.00
NA
Sat,16Aug
75.00
95.00
115.00
NA
Sun,17Aug
150.00
190.00
225.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
120.00

Week4
120.00

5x10

3x10

145.00

145.00

5x10

3x10

95.00

95.00

5x8

3x8

190.00

190.00

5x10

3x10

Page9of13|12/11/2013

v
CYCLE10

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

20Augto14Sep2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
270
333
220
430

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,20Aug
160.00
180.00
205.00
Thu,21Aug
195.00
225.00
255.00
Sat,23Aug
130.00
150.00
170.00
Sun,24Aug
250.00
290.00
330.00

243
300
198
387
Wed,27Aug
170.00
195.00
220.00
Thu,28Aug
210.00
240.00
270.00
Sat,30Aug
140.00
160.00
180.00
Sun,31Aug
270.00
310.00
350.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,03Sep
180.00
205.00
230.00
Thu,04Sep
225.00
255.00
285.00
Sat,06Sep
150.00
170.00
190.00
Sun,07Sep
290.00
330.00
370.00

Wed,10Sep
95.00
120.00
145.00
NA
Thu,11Sep
120.00
150.00
180.00
NA
Sat,13Sep
80.00
100.00
120.00
NA
Sun,14Sep
155.00
195.00
230.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
120.00

Week4
120.00

5x10

3x10

150.00

150.00

5x10

3x10

100.00

100.00

5x8

3x8

195.00

195.00

5x10

3x10

Page10of13|12/11/2013

v
CYCLE11

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

17Septo12Oct2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
276
344
226
441

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,17Sep
160.00
185.00
210.00
Thu,18Sep
200.00
230.00
265.00
Sat,20Sep
130.00
150.00
175.00
Sun,21Sep
260.00
300.00
335.00

248
310
203
397
Wed,24Sep
175.00
200.00
225.00
Thu,25Sep
215.00
250.00
280.00
Sat,27Sep
140.00
160.00
185.00
Sun,28Sep
280.00
320.00
355.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,01Oct
185.00
210.00
235.00
Thu,02Oct
230.00
265.00
295.00
Sat,04Oct
150.00
175.00
195.00
Sun,05Oct
300.00
335.00
375.00

Wed,08Oct
100.00
125.00
150.00
NA
Thu,09Oct
125.00
155.00
185.00
NA
Sat,11Oct
80.00
100.00
120.00
NA
Sun,12Oct
160.00
200.00
240.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
125.00

Week4
125.00

5x10

3x10

155.00

155.00

5x10

3x10

100.00

100.00

5x8

3x8

200.00

200.00

5x10

3x10

Page11of13|12/11/2013

v
CYCLE12

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

15Octto09Nov2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
281
355
231
452

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,15Oct
165.00
190.00
215.00
Thu,16Oct
210.00
240.00
270.00
Sat,18Oct
135.00
155.00
175.00
Sun,19Oct
265.00
305.00
345.00

253
320
208
407
Wed,22Oct
175.00
200.00
230.00
Thu,23Oct
225.00
255.00
290.00
Sat,25Oct
145.00
165.00
185.00
Sun,26Oct
285.00
325.00
365.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,29Oct
190.00
215.00
240.00
Thu,30Oct
240.00
270.00
305.00
Sat,01Nov
155.00
175.00
200.00
Sun,02Nov
305.00
345.00
385.00

Wed,05Nov
100.00
125.00
150.00
NA
Thu,06Nov
130.00
160.00
190.00
NA
Sat,08Nov
85.00
105.00
125.00
NA
Sun,09Nov
165.00
205.00
245.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
125.00

Week4
125.00

5x10

3x10

160.00

160.00

5x10

3x10

105.00

105.00

5x8

3x8

205.00

205.00

5x10

3x10

Page12of13|12/11/2013

v
CYCLE13

Week1:3x5+

Week2:3x3+

Week3:1x5,1x3,1x1+

Week4:3x5(Deload)

Week1PR1RM

Week2PR1RM

Week3PR1RM

BoringButBig:50.00%

12Novto07Dec2014

CoreLift
BenchPress
Squat
ShoulderPress
deadlift
CoreLift
BenchPress

1RM

90%
287
366
237
463

Set1
Set2
Set3
PR:Set3
Squat
Set1
Set2
Set3
PR:Set3
ShoulderPress
Set1
Set2
Set3
PR:Set3
deadlift
Set1
Set2
Set3
PR:Set3

Wed,12Nov
170.00
195.00
220.00
Thu,13Nov
215.00
245.00
280.00
Sat,15Nov
140.00
160.00
180.00
Sun,16Nov
270.00
315.00
355.00

258
330
213
417
Wed,19Nov
180.00
205.00
230.00
Thu,20Nov
230.00
265.00
295.00
Sat,22Nov
150.00
170.00
190.00
Sun,23Nov
290.00
335.00
375.00

WendlerPercentages
Week2
Week3
70%
75%
80%
85%
90%
95%

Week1
65%
75%
85%
Wed,26Nov
195.00
220.00
245.00
Thu,27Nov
245.00
280.00
315.00
Sat,29Nov
160.00
180.00
200.00
Sun,30Nov
315.00
355.00
395.00

Wed,03Dec
105.00
130.00
155.00
NA
Thu,04Dec
130.00
165.00
200.00
NA
Sat,06Dec
85.00
105.00
130.00
NA
Sun,07Dec
165.00
210.00
250.00
NA

#N/A

#N/A

#N/A

#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

0.00%
#N/A

Week4
40%
50%
60%
Weeks1to3
130.00

Week4
130.00

5x10

3x10

165.00

165.00

5x10

3x10

105.00

105.00

5x8

3x8

210.00

210.00

5x10

3x10

Page13of13|12/11/2013