starting June 20, 2017 Squats @200 1RM (180 TM) Bench @ 145 1RM (130 TM) Deadlift

Deadlift @250 1RM (225 TM

Week 1 @ 164 lbs
3x5 @ 65% 115 5 85 5 145
3x5 @ 75% 135 5 100 -> 95 5 170->165
3x5 @ 85% + 150 -> 145 10 105 12 190
Joker set 1 @ 90% 165 5 115 5 190(90kg)
Joker set 2 175 5 125 5 220(100kg
Joker set 3 185 5 135 5 231 (105kg
Joker set 4 145 4
Joker set 5
AMRAP @ 65% 115 10 85 13 135
Notes
Week 2 @ 164.5lbs
3x3 @ 70% 125 3 90 3 157.5
3x3 @ 80% 145 3 105 3 180
3x3 @ 90%+ 160 -> 155 9 115 9 202.5
Joker set 1 180-> 175 3 125 3 225
Joker set 2 195 3 135 3 235
Joker set 3 215 3 145 3 255
Joker set 4 225 2 155 3 265
Joker set 5 165 2
AMRAP @ 70% 125 10 10
Notes Last joker set stance too wide
Week 3 167lbs
1x5 @ 75% 135 5 97.5 5@ 95 168.75
1x3 @ 85% 153 3 @ 155 110.5 3 @ 115 191.25
1x1 @ 95%+ 170 7 @ 175 123.5 9 @ 125 213.75
Joker set 1 195 1 135 1 245
Joker set 2 215 1 155 1 265
Joker set 3 225 1 165 1 275
Joker set 4 235 1 175 1 275
Joker Set 5 245 1 185 1 285
AMRAP @ 75% 135 6 97.5 10 168.75
Notes

starting June 20, 2017 Squats @200 1RM (190 TM) Bench @ 145 1RM (135 TM) Deadlift @250 1RM (235 TM
Week 4 171lbs to 169
3x5 @ 65% 125 5 87.75 95 @ 5 152.75
3x5 @ 75% 142.5 5 100 105 @ 5 176.25
3x5 @ 85% + 161.5 155 @ 10 115 12 200
Joker set 1 @ 90% 175 5 135 5 215
Joker set 2 185 5 145 5 235
Joker set 3 195 5 155 5 255
Joker set 4 215 5 165 5 255
Joker set 5 225 5 175 3, 4 with spot
AMRAP @ 65% 125 8 87.75 95 @ 12 155
Notes
Week 5 170lbs
3x3 @ 70% 135 3 95 3 164.5
3x3 @ 80% 152 155 @ 3 108 105 @ 3 188
3x3 @ 90%+ 170 165 @ 10 121.5 125 @ 10 211.5
Joker set 1 185 3 135 3 235
Joker set 2 205 3 155 3 255
Joker set 3 225 3 165 3 275
Joker set 4 245 3 175 3 285
Joker set 5 265 2 185 3
AMRAP @ 70% 135 7 95 165
Notes no xtend and creatine
Week 6 172lbs
1x5 @ 75% 142.5 145 @ 5 101.25 100 @ 5 175
1x3 @ 85% 161.5 165 @ 3 115 3 200
1x1 @ 95%+ 180 175 @ 8 128.25 130 @ 11 225
Joker set 1 195 1 140 1 245
Joker set 2 215 1 160 1 265
Joker set 3 235 1 170 1 285
Joker set 4 255 1 180 1 305
Joker set 5 275 1 w/ spot 190 1 315
Joker set 6 195 1
Joker set 7 200 1
AMRAP 145 105 12 175
Notes had a fever.
Week 7 (Deload) 173-171
10 @ 50% 95 10 67.5 -> 70 10 120
8 @ 60% 115 8 80 8 140
6 @ 70% 135 6 95 6 165
No Joker Sets
No AMRAP
Deadlift @250 1RM (225 TM) OHP @115 1RM (100 TM) after three weeks, add to TM, not 1RM.
3-5 mins rest for core lifts.
5 65 -> 70 5 1-2 for assistance.
Training Notes:
5 75 5
8 @ 187(85kg) 85 10 PR can also mean PR on the number of r
5 90 5
5 95 5
5 100 5
105 5 Assistance: Periodization Bible
110 4 Squat
6 65 10 Straight leg deadlift 5x15-20
Check form Consider doing pull-ups first Hack Squat 5x15-20
Barbell Bicep Curls 5x15-20
3 @ 160 70 3 @ 75
3 80 3 @ 85 Bench
3 @ 210 90 8 @ 85 Incline DB press 5x15-20
3 95 3 Kroc Rows 5x15-20
3 105 3 Abs 5x15-20
3 115 3
3 125 1 Deadlift
Leg press 5x15-20
5 65 10 Dips 5x10
FORM Use wider bar width Skullcrushers 5x15-20

170 @ 5 75 5 OHP
190 @ 3 85 3 DB press 5x15-20
215 @ 1 (forgot plus) 95 5 Pull-ups 5x8
1 105 1 Shrugs 5x15-20
1 115 1
1 not full lockout 125 1
1 w/ straps 130 1
1 check form, w/ straps
6 75 10
Form better. Only ate 1 meal before. Use wideer bar width

Deadlift @250 1RM (235 TM) OHP @115 1RM (105 TM)

155 @ 5 68.25 70 @ 5
175 @ 5 80 5
195 @ 8 90 10
5 95 5
5 105 5
4 110 5
4 (faster pulls) 115 4
120 4
5 70 10
no xtend, no crea tired from last night, low energy
 165 @ 3 73.5 75 @ 3
185 @ 3 85 3
215 @ 7 95 8
3 105 3
3 115 3
3 125 3
2, CHECK FORM, bar not at center 135 1

5 75 12
t this last, cant pull bec of massage, feelingfatigue
sick from previous DL

5 78.75 80 @ 1
3 90 85 @ 3
1 100 10
1 105 1
1 w/ straps 115 1
1 125 1
1 ugly form 135 1
1 fix form 140 1

5 80 14
bar rolling again, fix form

10 55 10
6 65 10
6 75 8
e weeks, add to TM, not 1RM.
rest for core lifts.

PR can also mean PR on the number of reps

ce: Periodization Bible

Squat
70 @ 15,15,12,12,10
90 @ 12, 12, 12, 12, 12
55 @ 12, 12, 12, 12, 12

Bench
35@12, 40@10, 10, 10, 10
60 @ 15,15,15,15,15
V-crunches

Deadlift
180 @ 12,12,12,12,12

35kg(77lbs)12,12,12,12,12

OHP
35 @ 12,12,12,12,12
8,8,8,8,6
185 @ 12,12,12,12,12
 Assistance: Periodization Bible
Squat
Straight leg deadlift 5x15-20
Hack Squat 5x15-20
Barbell Bicep Curls 5x15-20

Bench
Incline DB press 5x15-20
Kroc Rows 5x15-20
Abs 5x15-20

Deadlift
Leg press 5x15-20
Dips 5x10
Skullcrushers 5x15-20

OHP
DB press 5x15-20
Pull-ups 5x8
Shrugs 5x15-20
e: Periodization Bible
Squat
70 @ 15,15,12,12,10
90 @ 12, 12, 12, 12, 12
55 @ 12, 12, 12, 12, 12

Bench
35@12, 40@10, 10, 10, 10
60 @ 15,15,15,15,15
V-crunches

Deadlift
180 @ 12,12,12,12,12
180 @ 12,12,12,12,12
35kg(77lbs)12,12,12,12,12

OHP
35 @ 12,12,12,12,12
8,8,8,8,6
185 @ 12,12,12,12,12
Starting: Aug 7, 2017 Squats @200 1RM (200 TM) Bench @ 145 1RM (140TM)
Week 1 (173.5-172.5)
3x5 @ 65% 130 5 90 5
3x5 @ 75% 150 5 105 5
3x5 @ 85% + 170 10 120 10
Joker set 1 @ 90% 190 5 135 5
Joker set 2 205 5 165 5
Joker set 3 215 5 170 5
Joker set 4 225 5 175 5
Joker set 5 235 5 180 5 check pause time
Joker set 6 240 4
AMRAP @ 65% 130 10 90 13
Notes
Week 2 (171-172.5)
3x3 @ 70% 140 100
3x3 @ 80% 160 115
3x3 @ 90%+ 180 125
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
Joker set 6
AMRAP @ 70%
Notes
Week 3 (172-171)
1x5 @ 75% 150 105
1x3 @ 85% 170 120
1x1 @ 95%+ 190 135
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
Joker Set 6
AMRAP @ 75%
Notes

Squats @200 1RM (210 TM) Bench @ 145 1RM (145 TM)
Week 4 (173)
3x5 @ 65% 135 5 95 5
3x5 @ 75% 160 5 110 5
3x5 @ 85% + 180 10 125 12
Joker set 1 @ 90% 200 5 135 5
Joker set 2 220 5 155 5
Joker set 3 240 5 175 5
Joker set 4 260 5 185 5 w/ spot
Joker set 5 270 3 185 4

AMRAP @ 65% 135 11 95 12

Notes 1 meal only, holiday
Week 5 (172-175)
3x3 @ 70% 145 100
3x3 @ 80% 170 115
3x3 @ 90%+ 190 130
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 70%
Notes
Week 6 (174-172.5)
1x5 @ 75% 160 110
1x3 @ 85% 180 125
1x1 @ 95%+ 200 140
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
AMRAP @ 75%
Notes
Week 7 (Deload) 172.75-
10 @ 50% 105 10 75
8 @ 60% 125 8 85
6 @ 70% 145 6 100
No Joker Sets
No AMRAP

Notes: kinda did not do skullcrushers. Consider replacing it with close grip bench press for triceps
 Deadlift @250 1RM (245 TM) OHP @115 1RM (110 TM)
2.5)
160 5 70
185 5 85
210 7 95

160 70
common error: not squeezing chest out
.5)
170 75
195 90
220 100

1)
185 85
210 95
235 105

Deadlift @250 1RM (255 TM) OHP @115 1RM (115 TM)

165 75
190 85
215 100
5)
180 80
205 90
230 105

.5)
190 85
215 100
240 110

2.75-
125 60
155 70
180 80
 Starting: Sept. 25, 2017 Squats @200 1RM (220 TM) Bench @ 145 1RM (150TM) Deadlift @250 1RM (2
Week 1 (173.5 [not much lifting last week (deload), ate so many even after buffet, PT destroyed
3x5 @ 65% 145 5 95 170
3x5 @ 75% 165 5 110 200
3x5 @ 85% + 185 8 125 225
Joker set 1 @ 90% 205 5
Joker set 2 225 5
Joker set 3 245 5
Joker set 4 265 3
Joker set 5 265 4 semi PR!
AMRAP @ 65% 145 10
asketball theNotes
day before. Should have rested and adjusted my gym sched. Could have done more reps. Weird balancing at my back. Right le
Week 2 (175.5-174.5)
3x3 @ 70% 155 105 185
3x3 @ 80% 175 120 210
3x3 @ 90%+ 200 135 240
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 70%
Notes
Week 3 (174.5
1x5 @ 75% 165 110 200
1x3 @ 85% 185 125 225
1x1 @ 95%+ 210 140 250
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
AMRAP @ 75%
Notes

Squats @200 1RM (230 TM) Bench @ 145 1RM (155 TM) Deadlift @250 1RM (2
Week 4 (173)
3x5 @ 65% 150 100 180
3x5 @ 75% 170 115 205
3x5 @ 85% + 200 130 235
Joker set 1 @ 90%
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 65%
Notes
Week 5 (172-175)
3x3 @ 70%
3x3 @ 80%
3x3 @ 90%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 70%
Notes
Week 6
1x5 @ 75%
1x3 @ 85%
1x1 @ 95%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
AMRAP @ 75%
Notes
Week 7 (Deload)
10 @ 50%
8 @ 60%
6 @ 70%
No Joker Sets
No AMRAP
 Deadlift @250 1RM (265 TM) OHP @115 1RM (120 TM)
fter buffet, PT destroyed my sched]
80
90
100

85
95
110

90
100
115

Deadlift @250 1RM (275 TM) OHP @115 1RM (125TM)

80
95
105
Starting: , 2017 Squats @200 1RM (230 TM) Bench @ 145 1RM (155TM) Deadlift @250 1RM (275 TM)
Week 1 (173.5)
3x5 @ 65% 150 100 180
3x5 @ 75% 170 115 205
3x5 @ 85% + 195 130 235
Joker set 1 @ 90%
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 65%
Notes
Week 2
3x3 @ 70%
3x3 @ 80%
3x3 @ 90%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 70%
Notes
Week 3
1x5 @ 75%
1x3 @ 85%
1x1 @ 95%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
AMRAP @ 75%
Notes

Squats @200 1RM (230 TM) Bench @ 145 1RM (155 TM) Deadlift @250 1RM (275 TM)
Week 4 (173)
3x5 @ 65%
3x5 @ 75%
3x5 @ 85% +
Joker set 1 @ 90%
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 65%
Notes
Week 5 (172-175)
3x3 @ 70%
3x3 @ 80%
3x3 @ 90%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker set 5
AMRAP @ 70%
Notes
Week 6
1x5 @ 75%
1x3 @ 85%
1x1 @ 95%+
Joker set 1
Joker set 2
Joker set 3
Joker set 4
Joker Set 5
AMRAP @ 75%
Notes
Week 7 (Deload)
10 @ 50%
8 @ 60%
6 @ 70%
No Joker Sets
No AMRAP
@250 1RM (275 TM) OHP @115 1RM (125TM)

80
95
105

@250 1RM (275 TM) OHP @115 1RM (125TM)