531-kg

  • November 2019
  • PDF

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  • Words: 146
  • Pages: 3
Bench

Squat

Max =

135

Max =

Wave 1 5x 5x 5x

87.5 102.5 115

Wave 1 5x 5x 5x

Wave 2 3x 3x 3x

95 107.5 122.5

Wave 2 3x 3x 3x

Wave 3 5x 3x 1x

102.5 115 127.5

Wave 3 5x 3x 1x

Wave 4 5x 5x 5x

80 87.5 95

Wave 4 5x 5x 5x

Squat

OHP 150

Max =

160

97.5 112.5 127.5

Wave 1 5x 5x 5x

105 120 135

105 120 135

Wave 2 3x 3x 3x

112.5 127.5 145

112.5 127.5 142.5

Wave 3 5x 3x 1x

120 135 152.5

90 97.5 105

Wave 4 5x 5x 5x

95 105 112.5

Dead Lift Max =

170

Wave 1 5x 5x 5x

110 127.5 145

Wave 2 3x 3x 3x

120 135 152.5

Wave 3 5x 3x 1x

127.5 145 162.5

Wave 4 5x 5x 5x

102.5 110 120