To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full deta
Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.
Clicking the Up/Down arrows will increase/decrease your training max by 5
Each week, increase your training max if you were able to complete all the reps
Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs
How much you will increase your TM each week is based on how you perform in the 1+ set each day
If you get 0 -1 reps, do not increase your TM - If you get 2-3 Reps, increase your TM by 5lb
If you get 4-5 reps, increase your TM 5-10lb - If you get 5+ Reps, increase your TM by 10-15lb
Lb or Kg? Lb
1RM's: 140 105 170
2_Suns 531 LP Squat: Bench Deadlif Press
TM's 130 95 155
Monday
Bench 60 x8 70 x6 80 x4 80 x4 80 x4 75 x5 70 x6 65 x7
OHP 30 x6 35 x5 40 x3 40 x5 40 x7 40 x4 40 x6 40 x8
Assistance: Chest, Arms, Back
Tuesday
Squat 100 x5 110 x3 125 x1+ 115 x3 110 x3 105 x3 100 x5 90 x5
Sumo Dead 80 x5 95 x5 110 x3 110 x5 110 x7 110 x4 110 x6 110 x8
Assistance: Legs, Abs
Wednesday
OHP 40 x5 45 x3 50 x1+ 50 x3 45 x3 45 x3 40 x5 40 x5
Incline Bench 40 x6 50 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8
Assistance: Shoulders, Chest
Thursday
Deadlif 115 x5 130 x3 145 x1+ 140 x3 130 x3 125 x3 115 x3 110 x3
Front Squat 45 x5 60 x5 70 x3 70 x5 70 x7 70 x4 70 x6 70 x8
Assistance: Back, Abs
Friday
Bench 70 x5 80 x3 90 x1+ 85 x3 80 x5 75 x3 70 x5 65 x3
C.G.Bench 40 x6 50 x5 55 x3 55 x5 55 x7 55 x4 55 x6 55 x8
Assistance: Arms, Other
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of your true max.
by 5
he reps
t your needs
e 1+ set each day
ase your TM by 5lb
e your TM by 10-15lb

60
55

60 x8+

85 x5+

35 x5+

100 x3+

60 x5+
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Lb
Kg
5