Hatters 531

By: Madhatter10-6
www.Ironaddicts.com
Controls
Set Percentages
WAVE A
Set 1
Set 2
Set 3
65%
75%
85%
Desired Percntage of Max:
90%
Max Numbers
Lifts
Bench
Squat
Deadlift
Standing Military Press
WAVE B
70%
80%
90%
One Rep Max (lbs)
Numbers to Use (lbs)
100
90
110
99
120
108
130
117
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
WAVE - A
(Wave A)
Day 1 (Wave A)
Day 2 (Wave A)
Day 3 (Wave A)
Day 4 (Wave A)
WAVE - B
(Wave B)
Day 1 (Wave B)
Day 2 (Wave B)
Day 3 (Wave B)
Day 4 (Wave B)
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Date
3/25/2009
Exercises
WAVE - C
(Wave C)
Day 1 (Wave C)
Day 2 (Wave C)
Day 3 (Wave C)
Day 4 (Wave C)
WAVE - D
(Wave C)
Day 1 (Wave D)
Day 2 (Wave D)
Day 3 (Wave D)
Day 4 (Wave D)
Dead Lift
Squat
Bench
WAVE C
WAVE D
75%
85%
95%
40%
50%
60%
Projected
Sets
3
3
3
3
Reps
5
5
5
5
Set 1
Weight
75
70
65
60
Reps
5
5
5
5
Set 2
Weight
90
80
75
70
Reps
5
5
5
5
Set 3
Weight
100
90
85
75
Reps
Set 2
Weight
Reps
Set 3
Weight
Actual
Set 1
Weight
Projected
Sets
3
3
3
3
Reps
3
3
3
3
Set 1
Weight
80
75
70
65
Actual
Set 1
Weight
Set 2
Weight
95
85
80
70
Reps
3
3
3
3
Set 3
Weight
105
95
90
80
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
5
5
5
5
Set 2
Weight
100
90
85
75
Reps
3
3
3
3
Set 3
Weight
110
105
95
85
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
5
Set 2
Weight
60
Reps
5
Set 3
Weight
70
Reps
3
3
3
3
3/25/2009
Projected
Sets
3
3
3
3
Reps
5/3/1
5/3/1
5/3/1
5/3/1
Set 1
Weight
90
80
75
70
Actual
Set 1
Weight
3/25/2009
Projected
Sets
3
Reps
5
Set 1
Weight
45
3
3
3
5
5
5
45
40
35
Actual
Set 1
Weight
5
5
5
55
50
45
5
5
5
65
60
55
3/25/2009
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
5+
5+
5+
5+
Reps
Reps
3+
3+
3+
3+
Reps
Reps
1+
1+
1+
1+
Reps
Reps
5
5
5
5
Reps
By: Madhatter10-6
www.Ironaddicts.com
Controls
Set Percentages
WAVE A
Set 1
Set 2
Set 3
65%
75%
85%
90%
Max Numbers
Lifts
Bench
Squat
Deadlift
WAVE B
WAVE C
70%
80%
90%
75%
85%
95%
One Rep Max (lbs)
200
180
110
99
120
108
130
117
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
WAVE - A
(Wave A)
Day 1 (Wave A)
Day 2 (Wave A)
Day 3 (Wave A)
Day 4 (Wave A)
Sets
3
3
3
3
WAVE - B
(Wave B)
Day 1 (Wave B)
Day 2 (Wave B)
Day 3 (Wave B)
Day 4 (Wave B)
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Sets
3
WAVE - C
(Wave C)
Day 1 (Wave C)
Day 2 (Wave C)
Day 3 (Wave C)
Day 4 (Wave C)
WAVE - D
(Wave C)
Day 1 (Wave D)
Day 2 (Wave D)
Day 3 (Wave D)
Day 4 (Wave D)
Dead Lift
Squat
Bench
3
3
3
WAVE D
40%
50%
60%
Projected
Reps
5
5
5
5
Set 1
Weight
80
75
65
120
Reps
5
5
5
5
Set 2
Weight
90
85
75
135
Reps
5
5
5
5
Set 3
Weight
100
95
85
155
Reps
5+
5+
5+
5+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Actual
Set 1
Weight
Projected
Reps
3
3
3
3
Set 1
Weight
85
80
70
130
Actual
Set 1
Weight
Set 2
Weight
95
90
80
145
Reps
3
3
3
3
Set 3
Weight
110
100
90
165
Reps
3+
3+
3+
3+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
5
5
5
Set 2
Weight
100
95
85
155
Reps
3
3
3
3
Set 3
Weight
115
105
95
175
Reps
1+
1+
1+
1+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
Set 2
Weight
60
Reps
5
Set 3
Weight
75
Reps
5
Reps
3
3
3
3
3/25/2009
Projected
Reps
5/3/1
5/3/1
5/3/1
5/3/1
Set 1
Weight
90
85
75
135
Actual
Set 1
Weight
3/25/2009
Projected
Reps
5
Set 1
Weight
50
5
5
5
45
40
75
Actual
Set 1
Weight
5
5
5
55
50
90
5
5
5
65
60
110
5
5
5
3/25/2009
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
By: Madhatter10-6
www.Ironaddicts.com
Controls
Set Percentages
WAVE A
Set 1
Set 2
Set 3
65%
75%
85%
90%
Max Numbers
Lifts
Bench
Squat
Deadlift
WAVE B
WAVE C
70%
80%
90%
75%
85%
95%
One Rep Max (lbs)
200
180
110
99
120
108
130
117
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
WAVE - A
(Wave A)
Day 1 (Wave A)
Day 2 (Wave A)
Day 3 (Wave A)
Day 4 (Wave A)
Sets
3
3
3
3
WAVE - B
(Wave B)
Day 1 (Wave B)
Day 2 (Wave B)
Day 3 (Wave B)
Day 4 (Wave B)
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Sets
3
WAVE - C
(Wave C)
Day 1 (Wave C)
Day 2 (Wave C)
Day 3 (Wave C)
Day 4 (Wave C)
WAVE - D
(Wave C)
Day 1 (Wave D)
Day 2 (Wave D)
Day 3 (Wave D)
Day 4 (Wave D)
Dead Lift
Squat
Bench
3
3
3
WAVE D
40%
50%
60%
Projected
Reps
5
5
5
5
Set 1
Weight
80
75
65
120
Reps
5
5
5
5
Set 2
Weight
90
85
75
135
Reps
5
5
5
5
Set 3
Weight
100
95
85
155
Reps
5+
5+
5+
5+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Actual
Set 1
Weight
Projected
Reps
3
3
3
3
Set 1
Weight
85
80
70
130
Actual
Set 1
Weight
Set 2
Weight
95
90
80
145
Reps
3
3
3
3
Set 3
Weight
110
100
90
165
Reps
3+
3+
3+
3+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
5
5
5
Set 2
Weight
100
95
85
155
Reps
3
3
3
3
Set 3
Weight
115
105
95
175
Reps
1+
1+
1+
1+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
Set 2
Weight
60
Reps
5
Set 3
Weight
75
Reps
5
Reps
3
3
3
3
3/25/2009
Projected
Reps
5/3/1
5/3/1
5/3/1
5/3/1
Set 1
Weight
90
85
75
135
Actual
Set 1
Weight
3/25/2009
Projected
Reps
5
Set 1
Weight
50
5
5
5
45
40
75
Actual
Set 1
Weight
5
5
5
55
50
90
5
5
5
65
60
110
5
5
5
3/25/2009
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
By: Madhatter10-6
www.Ironaddicts.com
Controls
Set Percentages
WAVE A
Set 1
Set 2
Set 3
65%
75%
85%
90%
Max Numbers
Lifts
Bench
Squat
Deadlift
WAVE B
WAVE C
70%
80%
90%
75%
85%
95%
One Rep Max (lbs)
200
180
110
99
120
108
130
117
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
WAVE - A
(Wave A)
Day 1 (Wave A)
Day 2 (Wave A)
Day 3 (Wave A)
Day 4 (Wave A)
Sets
3
3
3
3
WAVE - B
(Wave B)
Day 1 (Wave B)
Day 2 (Wave B)
Day 3 (Wave B)
Day 4 (Wave B)
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Sets
3
WAVE - C
(Wave C)
Day 1 (Wave C)
Day 2 (Wave C)
Day 3 (Wave C)
Day 4 (Wave C)
WAVE - D
(Wave C)
Day 1 (Wave D)
Day 2 (Wave D)
Day 3 (Wave D)
Day 4 (Wave D)
Dead Lift
Squat
Bench
3
3
3
WAVE D
40%
50%
60%
Projected
Reps
5
5
5
5
Set 1
Weight
80
75
65
120
Reps
5
5
5
5
Set 2
Weight
90
85
75
135
Reps
5
5
5
5
Set 3
Weight
100
95
85
155
Reps
5+
5+
5+
5+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Actual
Set 1
Weight
Projected
Reps
3
3
3
3
Set 1
Weight
85
80
70
130
Actual
Set 1
Weight
Set 2
Weight
95
90
80
145
Reps
3
3
3
3
Set 3
Weight
110
100
90
165
Reps
3+
3+
3+
3+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
5
5
5
Set 2
Weight
100
95
85
155
Reps
3
3
3
3
Set 3
Weight
115
105
95
175
Reps
1+
1+
1+
1+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
Set 2
Weight
60
Reps
5
Set 3
Weight
75
Reps
5
Reps
3
3
3
3
3/25/2009
Projected
Reps
5/3/1
5/3/1
5/3/1
5/3/1
Set 1
Weight
90
85
75
135
Actual
Set 1
Weight
3/25/2009
Projected
Reps
5
Set 1
Weight
50
5
5
5
45
40
75
Actual
Set 1
Weight
5
5
5
55
50
90
5
5
5
65
60
110
5
5
5
3/25/2009
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
By: Madhatter10-6
www.Ironaddicts.com
Controls
Set Percentages
WAVE A
Set 1
Set 2
Set 3
65%
75%
85%
90%
Max Numbers
Lifts
Bench
Squat
Deadlift
WAVE B
WAVE C
70%
80%
90%
75%
85%
95%
One Rep Max (lbs)
200
180
110
99
120
108
130
117
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
WAVE - A
(Wave A)
Day 1 (Wave A)
Day 2 (Wave A)
Day 3 (Wave A)
Day 4 (Wave A)
Sets
3
3
3
3
WAVE - B
(Wave B)
Day 1 (Wave B)
Day 2 (Wave B)
Day 3 (Wave B)
Day 4 (Wave B)
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Dead Lift
Squat
Bench
Sets
3
3
3
3
Date
3/25/2009
Exercises
Sets
3
WAVE - C
(Wave C)
Day 1 (Wave C)
Day 2 (Wave C)
Day 3 (Wave C)
Day 4 (Wave C)
WAVE - D
(Wave C)
Day 1 (Wave D)
Day 2 (Wave D)
Day 3 (Wave D)
Day 4 (Wave D)
Dead Lift
Squat
Bench
3
3
3
WAVE D
40%
50%
60%
Projected
Reps
5
5
5
5
Set 1
Weight
80
75
65
120
Reps
5
5
5
5
Set 2
Weight
90
85
75
135
Reps
5
5
5
5
Set 3
Weight
100
95
85
155
Reps
5+
5+
5+
5+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Actual
Set 1
Weight
Projected
Reps
3
3
3
3
Set 1
Weight
85
80
70
130
Actual
Set 1
Weight
Set 2
Weight
95
90
80
145
Reps
3
3
3
3
Set 3
Weight
110
100
90
165
Reps
3+
3+
3+
3+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
5
5
5
Set 2
Weight
100
95
85
155
Reps
3
3
3
3
Set 3
Weight
115
105
95
175
Reps
1+
1+
1+
1+
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps
Reps
5
Set 2
Weight
60
Reps
5
Set 3
Weight
75
Reps
5
Reps
3
3
3
3
3/25/2009
Projected
Reps
5/3/1
5/3/1
5/3/1
5/3/1
Set 1
Weight
90
85
75
135
Actual
Set 1
Weight
3/25/2009
Projected
Reps
5
Set 1
Weight
50
5
5
5
45
40
75
Actual
Set 1
Weight
5
5
5
55
50
90
5
5
5
65
60
110
5
5
5
3/25/2009
Reps
Set 2
Weight
Reps
Set 3
Weight
Reps

Hatters 531

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Hatters 531

Uploaded by

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Available Formats

By: Madhatter10-6

Desired Percntage of Max:

One Rep Max (lbs)

Numbers to Use (lbs)

Desired Percntage of Max:

One Rep Max (lbs)

Numbers to Use (lbs)

Desired Percntage of Max:

One Rep Max (lbs)

Numbers to Use (lbs)

Desired Percntage of Max:

One Rep Max (lbs)

Numbers to Use (lbs)

Desired Percntage of Max:

One Rep Max (lbs)

Numbers to Use (lbs)

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