531 Full Body Full Boring

August 6, 2018 | Author: Rory Blanchard | Category: Competitive Games, Hobbies, Sports, Individual Sports, Recreation

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excel sheet to for full boring method to save the effort figuring out all the math...

Description

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 265 205 285 135

%

Training Max 240 185 260 125

weight

reps

Notes

40 50 65 75 85 65

96 120 156 180 204 156

5 5 3 5

Bench Press

40 50 65 75 85

74 92.5 120.25 138.75 157.25

5 5 5 5 5

Deadlift

40 50 65 75 85

104 130 169 195 221

3 3 3 3 3

40 50 65 75 85

96 120 156 180 204

5 5 5 5 5

40 50 65 75 85 65

50 62.5 81.25 93.75 106.25 81.25

5 5 5 5

40 50 65 75 85

104 130 169 195 221

3 3 3 3 3

40 50

96 120

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

156 195 221

5 5 5

40 50 65 75 85 65

74 92.5 120.25 138.75 157.25 120.25

5 5 3 5

40 50 65 75 85 65

104 130 169 195 221 169

3 3 3 3

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

156 195 221

5 5 5

40 50 65 75 85 65

74 92.5 120.25 138.75 157.25 120.25

5 5 3 5

40 50 65 75 85 65

104 130 169 195 221 169

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

96 120 144 168 192 216 168

5 5 3 3 3

Bench Press

40 50 65 75 85

74 92.5 120.25 138.75 157.25

5 5 5 5 5

Deadlift

40 50 65 75 85

104 130 169 195 221

3 3 3 3 3

40 50 65 75 85

96 120 156 180 204

5 5 5 5 5

40 50 60 70 80 90 70

50 62.5 75 87.5 100 112.5 87.5

5 5 3 3 3

40 50 65 75 85

104 130 169 195 221

5 5 5 5 5

40 50 65 75 85

96 120 156 180 204

5 5 5 5 5

40

74

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

92.5 111 129.5 148 166.5 129.5

5 3 3 3

40 50 60 70 80 90 70

104 130 156 182 208 234 182

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

96 120 144 180 204 228 180

5 5 3 5 3

Bench Press

40 50 65 75 85

74 120 120.25 138.75 157.25

5 5 5 5 5

Deadlift

40 50 65 75 85

104 130 169 195 221

3 3 3 3 3

40 50 65 75 85

96 120 169 195 221

3 3 3 3 3

40 50 60 75

50 62.5 75 93.75

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

106.25 118.75 93.75

3

40 50 65 75 85

104 130 169 195 221

3 3 3 3 3

40 50 65 75 85

96 120 156 180 204

5 5 5 5 5

40 50 60 75 85 95 75

74 92.5 111 138.75 157.25 175.75 138.75

5 5 3 5 3

40 50 60 75 85 95 75

104 130 156 195 221 247 195

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 275 210 295 140

%

Training Max 250 190 270 130

weight

reps

Notes

40 50 65 75 85 65

100 125 162.5 187.5 212.5 162.5

5 5 3 5

Bench Press

40 50 65 75 85

76 95 123.5 142.5 161.5

5 5 5 5 5

Deadlift

40 50 65 75 85

108 135 175.5 202.5 229.5

3 3 3 3 3

40 50 65 75 85

100 125 162.5 187.5 212.5

5 5 5 5 5

40 50 65 75 85 65

52 65 84.5 97.5 110.5 84.5

5 5 5 5

40 50 65 75 85

108 135 175.5 202.5 229.5

3 3 3 3 3

40 50

100 125

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

162.5 202.5 229.5

5 5 5

40 50 65 75 85 65

76 95 123.5 142.5 161.5 123.5

5 5 3 5

40 50 65 75 85 65

108 135 175.5 202.5 229.5 175.5

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

100 125 150 175 200 225 175

5 5 3 3 3

Bench Press

40 50 65 75 85

76 95 123.5 142.5 161.5

5 5 5 5 5

Deadlift

40 50 65 75 85

108 135 175.5 202.5 229.5

3 3 3 3 3

40 50 65 75 85

100 125 162.5 187.5 212.5

5 5 5 5 5

40 50 60 70 80 90 70

52 65 78 91 104 117 91

5 5 3 3 3

40 50 65 75 85

108 135 175.5 202.5 229.5

5 5 5 5 5

40 50 65 75 85

100 125 162.5 187.5 212.5

5 5 5 5 5

40

76

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

95 114 133 152 171 133

5 3 3 3

40 50 60 70 80 90 70

108 135 162 189 216 243 189

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

100 125 150 187.5 212.5 237.5 187.5

5 5 3 5 3

Bench Press

40 50 65 75 85

76 125 123.5 142.5 161.5

5 5 5 5 5

Deadlift

40 50 65 75 85

108 135 175.5 202.5 229.5

3 3 3 3 3

40 50 65 75 85

100 125 175.5 202.5 229.5

3 3 3 3 3

40 50 60 75

52 65 78 97.5

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

110.5 123.5 97.5

3

40 50 65 75 85

108 135 175.5 202.5 229.5

3 3 3 3 3

40 50 65 75 85

100 125 162.5 187.5 212.5

5 5 5 5 5

40 50 60 75 85 95 75

76 95 114 142.5 161.5 180.5 142.5

5 5 3 5 3

40 50 60 75 85 95 75

108 135 162 202.5 229.5 256.5 202.5

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 285 215 305 145

%

Training Max 260 195 275 135

weight

reps

Notes

40 50 65 75 85 65

104 130 169 195 221 169

5 5 3 5

Bench Press

40 50 65 75 85

78 97.5 126.75 146.25 165.75

5 5 5 5 5

Deadlift

40 50 65 75 85

110 137.5 178.75 206.25 233.75

3 3 3 3 3

40 50 65 75 85

104 130 169 195 221

5 5 5 5 5

40 50 65 75 85 65

54 67.5 87.75 101.25 114.75 87.75

5 5 5 5

40 50 65 75 85

110 137.5 178.75 206.25 233.75

3 3 3 3 3

40 50

104 130

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

169 206.25 233.75

5 5 5

40 50 65 75 85 65

78 97.5 126.75 146.25 165.75 126.75

5 5 3 5

40 50 65 75 85 65

110 137.5 178.75 206.25 233.75 178.75

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

104 130 156 182 208 234 182

5 5 3 3 3

Bench Press

40 50 65 75 85

78 97.5 126.75 146.25 165.75

5 5 5 5 5

Deadlift

40 50 65 75 85

110 137.5 178.75 206.25 233.75

3 3 3 3 3

40 50 65 75 85

104 130 169 195 221

5 5 5 5 5

40 50 60 70 80 90 70

54 67.5 81 94.5 108 121.5 94.5

5 5 3 3 3

40 50 65 75 85

110 137.5 178.75 206.25 233.75

5 5 5 5 5

40 50 65 75 85

104 130 169 195 221

5 5 5 5 5

40

78

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

97.5 117 136.5 156 175.5 136.5

5 3 3 3

40 50 60 70 80 90 70

110 137.5 165 192.5 220 247.5 192.5

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

104 130 156 195 221 247 195

5 5 3 5 3

Bench Press

40 50 65 75 85

78 130 126.75 146.25 165.75

5 5 5 5 5

Deadlift

40 50 65 75 85

110 137.5 178.75 206.25 233.75

3 3 3 3 3

40 50 65 75 85

104 130 178.75 206.25 233.75

3 3 3 3 3

40 50 60 75

54 67.5 81 101.25

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

114.75 128.25 101.25

3

40 50 65 75 85

110 137.5 178.75 206.25 233.75

3 3 3 3 3

40 50 65 75 85

104 130 169 195 221

5 5 5 5 5

40 50 60 75 85 95 75

78 97.5 117 146.25 165.75 185.25 146.25

5 5 3 5 3

40 50 60 75 85 95 75

110 137.5 165 206.25 233.75 261.25 206.25

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 295 220 315 150

%

Training Max 270 200 285 135

weight

reps

Notes

40 50 65 75 85 65

108 135 175.5 202.5 229.5 175.5

5 5 3 5

Bench Press

40 50 65 75 85

80 100 130 150 170

5 5 5 5 5

Deadlift

40 50 65 75 85

114 142.5 185.25 213.75 242.25

3 3 3 3 3

40 50 65 75 85

108 135 175.5 202.5 229.5

5 5 5 5 5

40 50 65 75 85 65

54 67.5 87.75 101.25 114.75 87.75

5 5 5 5

40 50 65 75 85

114 142.5 185.25 213.75 242.25

3 3 3 3 3

40 50

108 135

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

175.5 213.75 242.25

5 5 5

40 50 65 75 85 65

80 100 130 150 170 130

5 5 3 5

40 50 65 75 85 65

114 142.5 185.25 213.75 242.25 185.25

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

108 135 162 189 216 243 189

5 5 3 3 3

Bench Press

40 50 65 75 85

80 100 130 150 170

5 5 5 5 5

Deadlift

40 50 65 75 85

114 142.5 185.25 213.75 242.25

3 3 3 3 3

40 50 65 75 85

108 135 175.5 202.5 229.5

5 5 5 5 5

40 50 60 70 80 90 70

54 67.5 81 94.5 108 121.5 94.5

5 5 3 3 3

40 50 65 75 85

114 142.5 185.25 213.75 242.25

5 5 5 5 5

40 50 65 75 85

108 135 175.5 202.5 229.5

5 5 5 5 5

40

80

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

100 120 140 160 180 140

5 3 3 3

40 50 60 70 80 90 70

114 142.5 171 199.5 228 256.5 199.5

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

108 135 162 202.5 229.5 256.5 202.5

5 5 3 5 3

Bench Press

40 50 65 75 85

80 135 130 150 170

5 5 5 5 5

Deadlift

40 50 65 75 85

114 142.5 185.25 213.75 242.25

3 3 3 3 3

40 50 65 75 85

108 135 185.25 213.75 242.25

3 3 3 3 3

40 50 60 75

54 67.5 81 101.25

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

114.75 128.25 101.25

3

40 50 65 75 85

114 142.5 185.25 213.75 242.25

3 3 3 3 3

40 50 65 75 85

108 135 175.5 202.5 229.5

5 5 5 5 5

40 50 60 75 85 95 75

80 100 120 150 170 190 150

5 5 3 5 3

40 50 60 75 85 95 75

114 142.5 171 213.75 242.25 270.75 213.75

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 305 225 325 155

%

Training Max 275 205 295 140

weight

reps

Notes

40 50 65 75 85 65

110 137.5 178.75 206.25 233.75 178.75

5 5 3 5

Bench Press

40 50 65 75 85

82 102.5 133.25 153.75 174.25

5 5 5 5 5

Deadlift

40 50 65 75 85

118 147.5 191.75 221.25 250.75

3 3 3 3 3

40 50 65 75 85

110 137.5 178.75 206.25 233.75

5 5 5 5 5

40 50 65 75 85 65

56 70 91 105 119 91

5 5 5 5

40 50 65 75 85

118 147.5 191.75 221.25 250.75

3 3 3 3 3

40 50

110 137.5

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

178.75 221.25 250.75

5 5 5

40 50 65 75 85 65

82 102.5 133.25 153.75 174.25 133.25

5 5 3 5

40 50 65 75 85 65

118 147.5 191.75 221.25 250.75 191.75

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

110 137.5 165 192.5 220 247.5 192.5

5 5 3 3 3

Bench Press

40 50 65 75 85

82 102.5 133.25 153.75 174.25

5 5 5 5 5

Deadlift

40 50 65 75 85

118 147.5 191.75 221.25 250.75

3 3 3 3 3

40 50 65 75 85

110 137.5 178.75 206.25 233.75

5 5 5 5 5

40 50 60 70 80 90 70

56 70 84 98 112 126 98

5 5 3 3 3

40 50 65 75 85

118 147.5 191.75 221.25 250.75

5 5 5 5 5

40 50 65 75 85

110 137.5 178.75 206.25 233.75

5 5 5 5 5

40

82

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

102.5 123 143.5 164 184.5 143.5

5 3 3 3

40 50 60 70 80 90 70

118 147.5 177 206.5 236 265.5 206.5

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

110 137.5 165 206.25 233.75 261.25 206.25

5 5 3 5 3

Bench Press

40 50 65 75 85

82 137.5 133.25 153.75 174.25

5 5 5 5 5

Deadlift

40 50 65 75 85

118 147.5 191.75 221.25 250.75

3 3 3 3 3

40 50 65 75 85

110 137.5 191.75 221.25 250.75

3 3 3 3 3

40 50 60 75

56 70 84 105

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

119 133 105

3

40 50 65 75 85

118 147.5 191.75 221.25 250.75

3 3 3 3 3

40 50 65 75 85

110 137.5 178.75 206.25 233.75

5 5 5 5 5

40 50 60 75 85 95 75

82 102.5 123 153.75 174.25 194.75 153.75

5 5 3 5 3

40 50 60 75 85 95 75

118 147.5 177 221.25 250.75 280.25 221.25

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 315 230 335 160

%

Training Max 285 210 305 145

weight

reps

Notes

40 50 65 75 85 65

114 142.5 185.25 213.75 242.25 185.25

5 5 3 5

Bench Press

40 50 65 75 85

84 105 136.5 157.5 178.5

5 5 5 5 5

Deadlift

40 50 65 75 85

122 152.5 198.25 228.75 259.25

3 3 3 3 3

40 50 65 75 85

114 142.5 185.25 213.75 242.25

5 5 5 5 5

40 50 65 75 85 65

58 72.5 94.25 108.75 123.25 94.25

5 5 5 5

40 50 65 75 85

122 152.5 198.25 228.75 259.25

3 3 3 3 3

40 50

114 142.5

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

185.25 228.75 259.25

5 5 5

40 50 65 75 85 65

84 105 136.5 157.5 178.5 136.5

5 5 3 5

40 50 65 75 85 65

122 152.5 198.25 228.75 259.25 198.25

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

114 142.5 171 199.5 228 256.5 199.5

5 5 3 3 3

Bench Press

40 50 65 75 85

84 105 136.5 157.5 178.5

5 5 5 5 5

Deadlift

40 50 65 75 85

122 152.5 198.25 228.75 259.25

3 3 3 3 3

40 50 65 75 85

114 142.5 185.25 213.75 242.25

5 5 5 5 5

40 50 60 70 80 90 70

58 72.5 87 101.5 116 130.5 101.5

5 5 3 3 3

40 50 65 75 85

122 152.5 198.25 228.75 259.25

5 5 5 5 5

40 50 65 75 85

114 142.5 185.25 213.75 242.25

5 5 5 5 5

40

84

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

105 126 147 168 189 147

5 3 3 3

40 50 60 70 80 90 70

122 152.5 183 213.5 244 274.5 213.5

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

114 142.5 171 213.75 242.25 270.75 213.75

5 5 3 5 3

Bench Press

40 50 65 75 85

84 142.5 136.5 157.5 178.5

5 5 5 5 5

Deadlift

40 50 65 75 85

122 152.5 198.25 228.75 259.25

3 3 3 3 3

40 50 65 75 85

114 142.5 198.25 228.75 259.25

3 3 3 3 3

40 50 60 75

58 72.5 87 108.75

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

123.25 137.75 108.75

3

40 50 65 75 85

122 152.5 198.25 228.75 259.25

3 3 3 3 3

40 50 65 75 85

114 142.5 185.25 213.75 242.25

5 5 5 5 5

40 50 60 75 85 95 75

84 105 126 157.5 178.5 199.5 157.5

5 5 3 5 3

40 50 60 75 85 95 75

122 152.5 183 228.75 259.25 289.75 228.75

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 325 235 345 165

%

Training Max 295 215 315 150

weight

reps

Notes

40 50 65 75 85 65

118 147.5 191.75 221.25 250.75 191.75

5 5 3 5

Bench Press

40 50 65 75 85

86 107.5 139.75 161.25 182.75

5 5 5 5 5

Deadlift

40 50 65 75 85

126 157.5 204.75 236.25 267.75

3 3 3 3 3

40 50 65 75 85

118 147.5 191.75 221.25 250.75

5 5 5 5 5

40 50 65 75 85 65

60 75 97.5 112.5 127.5 97.5

5 5 5 5

40 50 65 75 85

126 157.5 204.75 236.25 267.75

3 3 3 3 3

40 50

118 147.5

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

191.75 236.25 267.75

5 5 5

40 50 65 75 85 65

86 107.5 139.75 161.25 182.75 139.75

5 5 3 5

40 50 65 75 85 65

126 157.5 204.75 236.25 267.75 204.75

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

118 147.5 177 206.5 236 265.5 206.5

5 5 3 3 3

Bench Press

40 50 65 75 85

86 107.5 139.75 161.25 182.75

5 5 5 5 5

Deadlift

40 50 65 75 85

126 157.5 204.75 236.25 267.75

3 3 3 3 3

40 50 65 75 85

118 147.5 191.75 221.25 250.75

5 5 5 5 5

40 50 60 70 80 90 70

60 75 90 105 120 135 105

5 5 3 3 3

40 50 65 75 85

126 157.5 204.75 236.25 267.75

5 5 5 5 5

40 50 65 75 85

118 147.5 191.75 221.25 250.75

5 5 5 5 5

40

86

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

107.5 129 150.5 172 193.5 150.5

5 3 3 3

40 50 60 70 80 90 70

126 157.5 189 220.5 252 283.5 220.5

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

118 147.5 177 221.25 250.75 280.25 221.25

5 5 3 5 3

Bench Press

40 50 65 75 85

86 147.5 139.75 161.25 182.75

5 5 5 5 5

Deadlift

40 50 65 75 85

126 157.5 204.75 236.25 267.75

3 3 3 3 3

40 50 65 75 85

118 147.5 204.75 236.25 267.75

3 3 3 3 3

40 50 60 75

60 75 90 112.5

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

127.5 142.5 112.5

3

40 50 65 75 85

126 157.5 204.75 236.25 267.75

3 3 3 3 3

40 50 65 75 85

118 147.5 191.75 221.25 250.75

5 5 5 5 5

40 50 60 75 85 95 75

86 107.5 129 161.25 182.75 204.25 161.25

5 5 3 5 3

40 50 60 75 85 95 75

126 157.5 189 236.25 267.75 299.25 236.25

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 335 240 355 170

%

Training Max 305 220 320 155

weight

reps

Notes

40 50 65 75 85 65

122 152.5 198.25 228.75 259.25 198.25

5 5 3 5

Bench Press

40 50 65 75 85

88 110 143 165 187

5 5 5 5 5

Deadlift

40 50 65 75 85

128 160 208 240 272

3 3 3 3 3

40 50 65 75 85

122 152.5 198.25 228.75 259.25

5 5 5 5 5

40 50 65 75 85 65

62 77.5 100.75 116.25 131.75 100.75

5 5 5 5

40 50 65 75 85

128 160 208 240 272

3 3 3 3 3

40 50

122 152.5

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

198.25 240 272

5 5 5

40 50 65 75 85 65

88 110 143 165 187 143

5 5 3 5

40 50 65 75 85 65

128 160 208 240 272 208

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

122 152.5 183 213.5 244 274.5 213.5

5 5 3 3 3

Bench Press

40 50 65 75 85

88 110 143 165 187

5 5 5 5 5

Deadlift

40 50 65 75 85

128 160 208 240 272

3 3 3 3 3

40 50 65 75 85

122 152.5 198.25 228.75 259.25

5 5 5 5 5

40 50 60 70 80 90 70

62 77.5 93 108.5 124 139.5 108.5

5 5 3 3 3

40 50 65 75 85

128 160 208 240 272

5 5 5 5 5

40 50 65 75 85

122 152.5 198.25 228.75 259.25

5 5 5 5 5

40

88

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

110 132 154 176 198 154

5 3 3 3

40 50 60 70 80 90 70

128 160 192 224 256 288 224

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

122 152.5 183 228.75 259.25 289.75 228.75

5 5 3 5 3

Bench Press

40 50 65 75 85

88 152.5 143 165 187

5 5 5 5 5

Deadlift

40 50 65 75 85

128 160 208 240 272

3 3 3 3 3

40 50 65 75 85

122 152.5 208 240 272

3 3 3 3 3

40 50 60 75

62 77.5 93 116.25

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

131.75 147.25 116.25

3

40 50 65 75 85

128 160 208 240 272

3 3 3 3 3

40 50 65 75 85

122 152.5 198.25 228.75 259.25

5 5 5 5 5

40 50 60 75 85 95 75

88 110 132 165 187 209 165

5 5 3 5 3

40 50 60 75 85 95 75

128 160 192 240 272 304 240

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 345 245 365 175

%

Training Max 315 225 330 160

weight

reps

Notes

40 50 65 75 85 65

126 157.5 204.75 236.25 267.75 204.75

5 5 3 5

Bench Press

40 50 65 75 85

90 112.5 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

132 165 214.5 247.5 280.5

3 3 3 3 3

40 50 65 75 85

126 157.5 204.75 236.25 267.75

5 5 5 5 5

40 50 65 75 85 65

64 80 104 120 136 104

5 5 5 5

40 50 65 75 85

132 165 214.5 247.5 280.5

3 3 3 3 3

40 50

126 157.5

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

204.75 247.5 280.5

5 5 5

40 50 65 75 85 65

90 112.5 146.25 168.75 191.25 146.25

5 5 3 5

40 50 65 75 85 65

132 165 214.5 247.5 280.5 214.5

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

126 157.5 189 220.5 252 283.5 220.5

5 5 3 3 3

Bench Press

40 50 65 75 85

90 112.5 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

132 165 214.5 247.5 280.5

3 3 3 3 3

40 50 65 75 85

126 157.5 204.75 236.25 267.75

5 5 5 5 5

40 50 60 70 80 90 70

64 80 96 112 128 144 112

5 5 3 3 3

40 50 65 75 85

132 165 214.5 247.5 280.5

5 5 5 5 5

40 50 65 75 85

126 157.5 204.75 236.25 267.75

5 5 5 5 5

40

90

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

112.5 135 157.5 180 202.5 157.5

5 3 3 3

40 50 60 70 80 90 70

132 165 198 231 264 297 231

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

126 157.5 189 236.25 267.75 299.25 236.25

5 5 3 5 3

Bench Press

40 50 65 75 85

90 157.5 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

132 165 214.5 247.5 280.5

3 3 3 3 3

40 50 65 75 85

126 157.5 214.5 247.5 280.5

3 3 3 3 3

40 50 60 75

64 80 96 120

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

136 152 120

3

40 50 65 75 85

132 165 214.5 247.5 280.5

3 3 3 3 3

40 50 65 75 85

126 157.5 204.75 236.25 267.75

5 5 5 5 5

40 50 60 75 85 95 75

90 112.5 135 168.75 191.25 213.75 168.75

5 5 3 5 3

40 50 60 75 85 95 75

132 165 198 247.5 280.5 313.5 247.5

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 355 250 375 180

%

Training Max 320 225 340 165

weight

reps

Notes

40 50 65 75 85 65

128 160 208 240 272 208

5 5 3 5

Bench Press

40 50 65 75 85

90 112.5 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

136 170 221 255 289

3 3 3 3 3

40 50 65 75 85

128 160 208 240 272

5 5 5 5 5

40 50 65 75 85 65

66 82.5 107.25 123.75 140.25 107.25

5 5 5 5

40 50 65 75 85

136 170 221 255 289

3 3 3 3 3

40 50

128 160

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

208 255 289

5 5 5

40 50 65 75 85 65

90 112.5 146.25 168.75 191.25 146.25

5 5 3 5

40 50 65 75 85 65

136 170 221 255 289 221

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

128 160 192 224 256 288 224

5 5 3 3 3

Bench Press

40 50 65 75 85

90 112.5 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

136 170 221 255 289

3 3 3 3 3

40 50 65 75 85

128 160 208 240 272

5 5 5 5 5

40 50 60 70 80 90 70

66 82.5 99 115.5 132 148.5 115.5

5 5 3 3 3

40 50 65 75 85

136 170 221 255 289

5 5 5 5 5

40 50 65 75 85

128 160 208 240 272

5 5 5 5 5

40

90

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

112.5 135 157.5 180 202.5 157.5

5 3 3 3

40 50 60 70 80 90 70

136 170 204 238 272 306 238

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

128 160 192 240 272 304 240

5 5 3 5 3

Bench Press

40 50 65 75 85

90 160 146.25 168.75 191.25

5 5 5 5 5

Deadlift

40 50 65 75 85

136 170 221 255 289

3 3 3 3 3

40 50 65 75 85

128 160 221 255 289

3 3 3 3 3

40 50 60 75

66 82.5 99 123.75

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

140.25 156.75 123.75

3

40 50 65 75 85

136 170 221 255 289

3 3 3 3 3

40 50 65 75 85

128 160 208 240 272

5 5 5 5 5

40 50 60 75 85 95 75

90 112.5 135 168.75 191.25 213.75 168.75

5 5 3 5 3

40 50 60 75 85 95 75

136 170 204 255 289 323 255

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 365 255 385 185

%

Training Max 330 230 350 170

weight

reps

Notes

40 50 65 75 85 65

132 165 214.5 247.5 280.5 214.5

5 5 3 5

Bench Press

40 50 65 75 85

92 115 149.5 172.5 195.5

5 5 5 5 5

Deadlift

40 50 65 75 85

140 175 227.5 262.5 297.5

3 3 3 3 3

40 50 65 75 85

132 165 214.5 247.5 280.5

5 5 5 5 5

40 50 65 75 85 65

68 85 110.5 127.5 144.5 110.5

5 5 5 5

40 50 65 75 85

140 175 227.5 262.5 297.5

3 3 3 3 3

40 50

132 165

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

214.5 262.5 297.5

5 5 5

40 50 65 75 85 65

92 115 149.5 172.5 195.5 149.5

5 5 3 5

40 50 65 75 85 65

140 175 227.5 262.5 297.5 227.5

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

132 165 198 231 264 297 231

5 5 3 3 3

Bench Press

40 50 65 75 85

92 115 149.5 172.5 195.5

5 5 5 5 5

Deadlift

40 50 65 75 85

140 175 227.5 262.5 297.5

3 3 3 3 3

40 50 65 75 85

132 165 214.5 247.5 280.5

5 5 5 5 5

40 50 60 70 80 90 70

68 85 102 119 136 153 119

5 5 3 3 3

40 50 65 75 85

140 175 227.5 262.5 297.5

5 5 5 5 5

40 50 65 75 85

132 165 214.5 247.5 280.5

5 5 5 5 5

40

92

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

115 138 161 184 207 161

5 3 3 3

40 50 60 70 80 90 70

140 175 210 245 280 315 245

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

132 165 198 247.5 280.5 313.5 247.5

5 5 3 5 3

Bench Press

40 50 65 75 85

92 165 149.5 172.5 195.5

5 5 5 5 5

Deadlift

40 50 65 75 85

140 175 227.5 262.5 297.5

3 3 3 3 3

40 50 65 75 85

132 165 227.5 262.5 297.5

3 3 3 3 3

40 50 60 75

68 85 102 127.5

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

Deadlift

Day 3 Squat

Bench Press

Deadlift

85 95 75

144.5 161.5 127.5

3

40 50 65 75 85

140 175 227.5 262.5 297.5

3 3 3 3 3

40 50 65 75 85

132 165 214.5 247.5 280.5

5 5 5 5 5

40 50 60 75 85 95 75

92 115 138 172.5 195.5 218.5 172.5

5 5 3 5 3

40 50 60 75 85 95 75

140 175 210 262.5 297.5 332.5 262.5

3 3 3 3 3

AMRAP FSL

AMRAP FSL

AMRAP FSL

Lift Squat Bench Press Deadlift Press

Week 1 Day 1 Squat

Max 375 260 395 190

%

Training Max 340 235 360 175

weight

reps

Notes

40 50 65 75 85 65

136 170 221 255 289 221

5 5 3 5

Bench Press

40 50 65 75 85

94 117.5 152.75 176.25 199.75

5 5 5 5 5

Deadlift

40 50 65 75 85

144 180 234 270 306

3 3 3 3 3

40 50 65 75 85

136 170 221 255 289

5 5 5 5 5

40 50 65 75 85 65

70 87.5 113.75 131.25 148.75 113.75

5 5 5 5

40 50 65 75 85

144 180 234 270 306

3 3 3 3 3

40 50

136 170

5 5

Day 2 Squat

Press

Deadlift

Day 3 Squat

AMRAP FSL

AMRAP FSL

Bench Press

Deadlift

65 75 85

221 255 289

5 5 5

40 50 65 75 85 65

94 117.5 152.75 176.25 199.75 152.75

5 5 3 5

40 50 65 75 85 65

144 180 234 270 306 234

3 3 3 3

AMRAP FSL

AMRAP FSL

Week 2 Day 1 Squat

%

weight

reps

Notes

40 50 60 70 80 90 70

136 170 204 238 272 306 238

5 5 3 3 3

Bench Press

40 50 65 75 85

94 117.5 152.75 176.25 199.75

5 5 5 5 5

Deadlift

40 50 65 75 85

144 180 234 270 306

3 3 3 3 3

40 50 65 75 85

136 170 221 255 289

5 5 5 5 5

40 50 60 70 80 90 70

70 87.5 105 122.5 140 157.5 122.5

5 5 3 3 3

40 50 65 75 85

144 180 234 270 306

5 5 5 5 5

40 50 65 75 85

136 170 221 255 289

5 5 5 5 5

40

94

5

Day 2 Squat

Press

Deadlift

Day 3 Squat

Bench Press

AMRAP FSL

AMRAP FSL

Deadlift

Week 3 Day 1 Squat

50 60 70 80 90 70

117.5 141 164.5 188 211.5 164.5

5 3 3 3

40 50 60 70 80 90 70

144 180 216 252 288 324 252

5 5 3 3 3

%

weight

AMRAP FSL

AMRAP FSL

reps

Notes

40 50 60 75 85 95 75

136 170 204 255 289 323 255

5 5 3 5 3

Bench Press

40 50 65 75 85

94 170 152.75 176.25 199.75

5 5 5 5 5

Deadlift

40 50 65 75 85

144 180 234 270 306

3 3 3 3 3

40 50 65 75 85

136 170 234 270 306

3 3 3 3 3

40 50 60 75

70 87.5 105 131.25

5 5 3 5

Day 2 Squat

Press

AMRAP FSL

531 Full Body Full Boring

Short Description

Description

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