1 GZCL: THE RIPPLER http://swoleateveryheight.blogspot.

com/

T1 Bench Press 210.0 85.0% 90.0%

T2 Incline Bench 115.0 80.0% 85.0%
T1 Squat 315.0 85.0% 90.0%
T2 Stiff Leg Deadlift 80.0% 85.0%
T1 OHP 115.0 85.0% 90.0%
T2 Close Grip Bench 135.0 80.0% 85.0%
T1 Deadlift 415.0 85.0% 90.0%
T2 Front Squat 135.0 80.0% 85.0%
? Rounding 2.5 T1 = 2RM AS TM, T2 = 5RM AS TM, T3 = 10RM AS TM, Hide row

10/11/2021 Enter date here

T1a Bench Press 177.5 5 3 - - Bench Press 190.0 3 4+
T2a Incline Bench 92.5 6 5 Incline Bench 97.5 5 5
T3a DB Seat Press 10RM 0 5M DB Seat Press 10RM 0 5M
T3b Side Lateral 10RM 0 5M Side Lateral 10RM 0 5M
T3c Tri Pushdown 10RM 0 5M Tri Pushdown 10RM 0 5M
T1a Squat 267.5 5 3 - - Squat 282.5 3 4+
T2a Stiff Leg Deadlift 0.0 6 5 Stiff Leg Deadlift 0.0 5 5
T3a Pull Ups 10RM 0 5M Pull Ups 10RM 0 5M
T3b EZ Bar Curl 10RM 0 5M EZ Bar Curl 10RM 0 5M
T3c DB Hammer 10RM 0 5M DB Hammer 10RM 0 5M
T1a OHP 97.5 5 3 - - OHP 102.5 3 4+
T2a Close Grip Bench 107.5 6 5 Close Grip Bench 115.0 5 5
T3a Incline Bench 10RM 0 5M Incline Bench 10RM 0 5M
T3b EZ Bar Pullover 10RM 0 5M EZ Bar Pullover 10RM 0 5M
T3c Skullcrusher 10RM 0 5M Skullcrusher 10RM 0 5M
T1a Deadlift 352.5 5 3 - - Deadlift 372.5 3 4+
T2a Front Squat 107.5 6 5 Front Squat 115.0 5 5
T3a Bent-Over Row 10RM 0 5M Bent-Over Row 10RM 0 5M
T3b Rear Delt Flyes 10RM 0 5M Rear Delt Flyes 10RM 0 5M
T3c DB Curl 10RM 0 5M DB Curl 10RM 0 5M
 87.5% 92.5%
90.0% 82.5%
87.5% 92.5%
90.0% 82.5%
87.5% 92.5%
90.0% 82.5%
87.5% 92.5%
90.0% 82.5%
0RM AS TM, Hide rows 5-15 when you have entered your TM's

ere Enter date here Enter date here

- Bench Press 185.0 4 3 - - Bench Press 195.0 2 5
Incline Bench 102.5 4 5+ Incline Bench 95.0 6 4
DB Seat Press 10RM 0 5M DB Seat Press 0 4M
Side Lateral 10RM 0 5M Side Lateral 0 4M
Tri Pushdown 10RM 0 5M Tri Pushdown 0 4M
- Squat 275.0 4 3 - - Squat 292.5 2 5
Stiff Leg Deadlift 0.0 4 5+ Stiff Leg Deadlift 0.0 6 4
Pull Ups 10RM 0 5M Pull Ups 0 4M
EZ Bar Curl 10RM 0 5M EZ Bar Curl 0 4M
DB Hammer 10RM 0 5M DB Hammer 0 4M
- OHP 100.0 4 3 - - OHP 107.5 2 5
Close Grip Bench 122.5 4 5+ Close Grip Bench 112.5 6 4
Incline Bench 10RM 0 5M Incline Bench 0 4M
EZ Bar Pullover 10RM 0 5M EZ Bar Pullover 0 4M
Skullcrusher 10RM 0 5M Skullcrusher 0 4M
- Deadlift 362.5 4 3 - - Deadlift 385.0 2 5
Front Squat 122.5 4 5+ Front Squat 112.5 6 4
Bent-Over Row 10RM 0 5M Bent-Over Row 0 4M
Rear Delt Flyes 10RM 0 5M Rear Delt Flyes 0 4M
DB Curl 10RM 0 5M DB Curl 0 4M
% 90.0% 95.0%
% 87.5% 92.5%
% 90.0% 95.0%
% 87.5% 92.5%
% 90.0% 95.0%
% 87.5% 92.5%
% 90.0% 95.0%
% 87.5% 92.5%

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Bench Press 190.0 4 3+ - Bench Press 200.0 2 4
- Incline Bench 100.0 5 4 Incline Bench 107.5 4 4+
- DB Seat Press 0.0 0 4M DB Seat Press 0.0 0 4M
- Side Lateral 0.0 0 4M Side Lateral 0.0 0 4M
- Tri Pushdown 0.0 0 4M Tri Pushdown 0.0 0 4M
Squat 282.5 4 3+ - Squat 300.0 2 4
- Stiff Leg Deadlift 0.0 5 4 Stiff Leg Deadlift 0.0 4 4+
- Pull Ups 0.0 0 4M Pull Ups 0.0 0 4M
- EZ Bar Curl 0.0 0 4M EZ Bar Curl 0.0 0 4M
- DB Hammer 0.0 0 4M DB Hammer 0.0 0 4M
OHP 102.5 4 3+ - OHP 110.0 2 4
- Close Grip Bench 117.5 5 4 Close Grip Bench 125.0 4 4+
- Incline Bench 0.0 0 4M Incline Bench 0.0 0 4M
- EZ Bar Pullover 0.0 0 4M EZ Bar Pullover 0.0 0 4M
- Skullcrusher 0.0 0 4M Skullcrusher 0.0 0 4M
Deadlift 372.5 4 3+ - Deadlift 395.0 2 4
- Front Squat 117.5 5 4 Front Squat 125.0 4 4+
- Bent-Over Row 0.0 0 4M Bent-Over Row 0.0 0 4M
- Rear Delt Flyes 0.0 0 4M Rear Delt Flyes 0.0 0 4M
- DB Curl 0.0 0 4M DB Curl 0.0 0 4M
 92.5% 97.5%
85.0% 90.0%
92.5% 97.5%
85.0% 90.0%
92.5% 97.5%
85.0% 90.0%
92.5% 97.5%
85.0% 90.0%

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Bench Press 195.0 3 3 Bench Press 205.0 1 9+
Incline Bench 97.5 6 3 Incline Bench 102.5 5 3 -
DB Seat Press 0 3M DB Seat Press 0.0 0 3M -
Side Lateral 0 3M Side Lateral 0.0 0 3M -
Tri Pushdown 0 3M Tri Pushdown 0.0 0 3M -
Squat 292.5 3 3 Squat 307.5 1 9+
Stiff Leg Deadlift 0.0 6 3 Stiff Leg Deadlift 0.0 5 3 -
Pull Ups 0 3M Pull Ups 0.0 0 3M -
EZ Bar Curl 0 3M EZ Bar Curl 0.0 0 3M -
DB Hammer 0 3M DB Hammer 0.0 0 3M -
OHP 107.5 3 3 OHP 112.5 1 9+
Close Grip Bench 115.0 6 3 Close Grip Bench 122.5 5 3 -
Incline Bench 0 3M Incline Bench 0.0 0 3M -
EZ Bar Pullover 0 3M EZ Bar Pullover 0.0 0 3M -
Skullcrusher 0 3M Skullcrusher 0.0 0 3M -
Deadlift 385.0 3 3 Deadlift 405.0 1 9+
Front Squat 115.0 6 3 Front Squat 122.5 5 3 -
Bent-Over Row 0 3M Bent-Over Row 0.0 0 3M -
Rear Delt Flyes 0 3M Rear Delt Flyes 0.0 0 3M -
DB Curl 0 3M DB Curl 0.0 0 3M -
 95.0% 100.0%
95.0% 100.0%
95.0% 100.0%
95.0% 100.0%
95.0% 100.0%
95.0% 100.0%
95.0% 100.0%
95.0% 100.0%

ere Enter date here Enter date here

Bench Press 200.0 2 3+ Bench Press 210.0 1 1+
- - - - - Incline Bench 110.0 4 3+ Incline Bench 115.0 3 5+
- - - - - DB Seat Press 0.0 0 3M DB Seat Press 0 2M
- - - - - Side Lateral 0.0 0 3M Side Lateral 0 2M
- - - - - Tri Pushdown 0.0 0 3M Tri Pushdown 0 2M
Squat 300.0 2 3+ Squat 315.0 1 1+
- - - - - Stiff Leg Deadlift 0.0 4 3+ Stiff Leg Deadlift 0.0 3 5+
- - - - - Pull Ups 0.0 0 3M Pull Ups 0 2M
- - - - - EZ Bar Curl 0.0 0 3M EZ Bar Curl 0 2M
- - - - - DB Hammer 0.0 0 3M DB Hammer 0 2M
OHP 110.0 2 3+ OHP 115.0 1 1+
- - - - - Close Grip Bench 127.5 4 3+ Close Grip Bench 135.0 3 5+
- - - - - Incline Bench 0.0 0 3M Incline Bench 0 2M
- - - - - EZ Bar Pullover 0.0 0 3M EZ Bar Pullover 0 2M
- - - - - Skullcrusher 0.0 0 3M Skullcrusher 0 2M
Deadlift 395.0 2 3+ Deadlift 415.0 1 1+
- - - - - Front Squat 127.5 4 3+ Front Squat 135.0 3 5+
- - - - - Bent-Over Row 0.0 0 3M Bent-Over Row 0 2M
- - - - - Rear Delt Flyes 0.0 0 3M Rear Delt Flyes 0 2M
- - - - - DB Curl 0.0 0 3M DB Curl 0 2M
0% 90.0%
0%
0% 90.0%
0%
0% 90.0%
0%
0% 90.0%
0%

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- - - - Bench Press 190.0 2 4+
Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - - Squat 282.5 2 4+
Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - - OHP 102.5 2 4+
Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - - Deadlift 372.5 2 4+
Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -
- - - Rest - - - - - - -