Deadlift
Cycle 7 · Week 3 · TM 225 lb
Warm-up
5 reps90 lb
5 reps110 lb
3 reps135 lb
Main
75.0% · 5 reps170 lb
85.0% · 3 reps190 lb
95.0% · 1 reps215 lb +
BBB
5 × 10110 lb
Optional
Pull-ups · 3 setsif time permits
Bench Press
Cycle 7 · Week 2 · TM 190 lb
Warm-up
5 reps75 lb
5 reps95 lb
3 reps110 lb
Main
70.0% · 5 reps135 lb
80.0% · 5 reps150 lb
90.0% · 3 reps170 lb +
BBB
5 × 1095 lb
Optional
Barbell Row · 3 setsif time permits
Squat
Cycle 7 · Week 3 · TM 225 lb
Warm-up
5 reps90 lb
5 reps110 lb
3 reps135 lb
Main
75.0% · 5 reps170 lb
85.0% · 3 reps190 lb
95.0% · 1 reps215 lb +
BBB
5 × 10110 lb
Optional
Pull-ups · 3 setsif time permits
Military Press
Cycle 7 · Week 2 · TM 100 lb
Warm-up
5 reps40 lb
5 reps50 lb
3 reps60 lb
Main
70.0% · 5 reps70 lb
80.0% · 5 reps80 lb
90.0% · 3 reps90 lb +
BBB
5 × 1050 lb
Optional
Barbell Row · 3 setsif time permits