Excercise 1rm 95% 80% 70% 60% 50%

Deads 200 190 152 133 114 95

Bench 87.5 83 67 58 50 42
Squat 129 123 98 86 74 61

Squat / Deadlift Assistance

Front Squats
Olympic Squats
Leg Press
Lunges
Stiff Leg Deads
Leg Extensions
Leg Curls
Good Mornings
Snatch Grip Deadlifts (My Favorite)
Barbell Rows
Dumbbell Rows
Lat Pulldowns
Chest Supported Rows
Shrugs
Abs
Glute Ham Raises
Back Raises
Planks

Bench Press Assistance

Close Grip
Tricep Pushdowns
Kaz Presses
Military Press
Bicep Curls
Shoulder Front and Side Raises
Upright Rows
Vogelpohl Rows
Abs
Forearm Rolls
Pec Flyes
Fat Bar Bench
Push Ups
3 Week Wave
WEEK 1

Deads - Reps Sets Reps %

Deadlift From 1" Deficit 1 8 70
4 Block Pull 2 3 80
Squat 3 8 50
Dimels 3 20 50
Leg Press 3
Shrugs 3
Lat Pull Downs 3

Bench - Heavy Sets Reps %

Floor Press 5 2 80
Bench 2 15 60-70
Lat Pulldown 3 12
Tricep Pull down 3 15
DB Shrugs 3 15
Military Press 3 12
Rows 3 15

Squat - Explosion Sets Reps %

Squat 8 3 60
Deep Squat - Wide 5 5 80
Leg Press 4 15
Swings 3 15
Good Mornings 3 15
Abs 3 15
Rows 3 15
WEEK 2

Deads - Explosion Sets Reps %

Speed deads 8 3 60
Snatch grip 4 block 3 12 50
Squat 3 8 50
Barbell shrugs 3 12
Lat pulldown 4 15
Rows 4 15
Dimels 4 10

Bench - Reps Sets Reps %

Incline bench 1 8 70
Incline DB 2 20
Close Grip 3 12
Tricep pull down 10 10
Military Press 3 12
Upright rows 3 15
Bicep curls 3 15

Squat - Heavy Sets Reps %

Squat 5 2 80
Good morning 3 8
Leg press 3 20
Lunges 3 12
Abs 3 15
Lat pull downs 3 15
Face pulls 3 20
WEEK 3

Deads - Heavy Sets Reps %

4 block pull 5 2 80
Snatch grip 2 8 65
DB rows 3 10
DB shrugs 2 20
Dimels 2 20
Good mornings 3 20
Rows 3 15

Bench - Explosion Sets Reps %

Floor press 8 3 60
Incline 3 15
Tricep pushdown 10 10
DB press 3 10
Abs 3 15
Bicep curls 3 20
Rows 3 15

Squat - Reps Sets Reps %

Squat 1 8 70
Wide stance 3 8
DB lunges 3 20
Continual squats 1 50 60KG
Abs 3 15
Rows 3 15
Lat pull downs 3 15