Exercise---------------------Sets-----Reps-----Weight
--------------------------------2--------5---------45
--------------------------------2--------3---------95
--------------------------------1--------3---------135
--------------------------------1--------3---------185
--------------------------------1--------3---------225
--------------------------------1--------3---------275
--------------------------------1--------1---------315
--------------------------------1--------1---------365
--------------------------------1--------1---------405
--------------------------------1--------1---------425
Load (intensity)---------90-100%
Number of Exercises----------1
Repetitions--------------------1-3
Rest Intervel-------------------2-5minutes
Frequancy/Week---------------1(squat day) 1(bench Day)
Weeks per Exercise------------1-3
Load (Intensity)---------------------60 - 80%
Number of Exercises---------All Supplemental and accessory
Sets / Repetitions-------------------5-8/6-15
Rest Interval------------------------1 to 3 minutes
Frequency / Week------------------All workouts
Weeks per Exercise----------------1-5
Percent------Reps-------Optimal----------Range
70------------3-6----------18 lifts----------12-24
80------------2-4----------15---------------10-20
90------------1-2----------7-10 lifts--------4-10
Exercise-------Sets------Reps------weight--------rest
-----------------2-----------2---------135----------1minute
-----------------1-----------2---------225----------1minute
-----------------1-----------2---------315----------1minute
-----------------1-----------2---------405----------1minute
-----------------8-----------2---------455----------1minute

Exercise-------Sets------Reps------weight--------rest
-----------------2-----------5---------45----------1minute
-----------------1-----------3---------135----------1minute
-----------------1-----------3---------185----------1minute
-----------------1-----------3---------225----------1minute
-----------------8-----------3---------275----------1minute


Week---------------Percent
1---------------------60%
2---------------------63%
3---------------------66%
4---------------------70%

Week-----------------------Percent
1------------------------------50%
2------------------------------50%
3------------------------------50%
4------------------------------50%