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12 week program-2

Mecânica dos Fluídos Aplicada

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Juliano Schwantz

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TRAINING
	WEEK 4	9 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 5	8 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 6	7 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 7	6 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 8	5 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 9	4 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 10	3 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 11	2 WEEKS OUT	relative weekly intensity:	ERROR:#REF!	WEEK 12	1 WEEK OUT	relative weekly intensity:	ERROR:#DIV/0!	WEEK 10	ERROR:#REF!	relative weekly intensity:	ERROR:#DIV/0!	WEEK 11	ERROR:#REF!	relative weekly intensity:	ERROR:#DIV/0!	WEEK 12	ERROR:#REF!	relative weekly intensity:	ERROR:#DIV/0!
	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	DAY 1	DAY 1	DAY 1	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	DAY 1	DAY 1	DAY 1	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT	DAY 1	SQUAT	BENCH	DEADLIFT
	SETS	REPS	%1RM	LOAD	NL	vol	NL	vol	NL	vol	SETS	REPS	%1RM	LOAD	SETS	REPS	%1RM	LOAD	lsRPE	notes:	NL	vol	NL	vol	NL	vol	SETS	REPS	%1RM	LOAD	SETS	REPS	%1RM	LOAD	NL	vol	NL	vol	NL	vol	SETS	REPS	%1RM	LOAD	SETS	REPS	%1RM	LOAD	NL	vol	NL	vol	NL	vol	SETS	REPS	%1RM	LOAD	NL	vol	NL	vol	NL	vol	Planning	SETS	REPS	%1RM	LOAD	lsRPE	notes:	NL	vol	NL	vol	NL	vol	Planning	SETS	REPS	%1RM	LOAD	lsRPE	notes:	NL	vol	NL	vol	NL	vol	Planning	SETS	REPS	%1RM	LOAD	lsRPE	notes:	NL	vol	NL	vol	NL	vol	Planning	SETS	REPS	%1RM	LOAD	lsRPE	notes:	NL	vol	NL	vol	NL	vol
	SQ1	SQUAT	Squat	4	6	73%	146	24	3504					SQ1	SQUAT	Squat	4	6	75%	150	SQUAT	SQ1	SQUAT	SQ1	SQUAT	SQ1	SQUAT	SQ1	SQUAT	Squat	4	6	77%	154	24	3696					SQ1	SQUAT	Squat	4	6	79%	158	24	3792					SQ1	SQUAT	Squat	4	5	82%	164	20	3280					SQ1	SQUAT	Squat	4	4	85%	170	SQUAT	SQ1	SQUAT	SQ1	SQUAT	SQ1	SQUAT	SQ1	SQUAT	Squat	4	3	88%	176	12	2112					SQ1	SQUAT	Squat	1	2	94%	188	2	376					Squat	1-3RM								SQ1		Squat	1-3RM										SQ1		Squat	1-3RM										SQ1		Squat	1-3RM									
	SQUAT	1	1	85%	170	1	170					SQUAT	Squat hold		SQUAT	SQUAT	SQUAT	SQUAT	Squat	1	1	87%	174	1	174					SQUAT	1	1	85%		1						SQUAT	Squat	1	1	92%	184	1	184					SQUAT		SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat	0	0					SQUAT	Squat	2	3	91%	182	6	1092					0	Squat	1	1	85%									Squat	1	1	85%									Squat	1	1	85%									Squat	1	1	85%							
	SQUAT	Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											SQUAT	Squat											SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											0	Squat												Squat												Squat												Squat										
	SQUAT	Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											SQUAT	Squat											SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											0	Squat												Squat												Squat												Squat										
	SQUAT	Squat	ERROR:#REF!	e1RM: 	0	ERROR:#REF!					SQUAT	Squat					e1RM: 	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat					e1RM: 							SQUAT	Squat					e1RM: 							SQUAT	Squat					e1RM: 							SQUAT	Squat					e1RM: 	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat					e1RM: 							SQUAT	Squat					e1RM: 							0	Squat					e1RM: 								Squat					e1RM: 								Squat					e1RM: 								Squat					e1RM: 						
	SQUAT	Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											SQUAT	Squat											SQUAT	Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	Squat											SQUAT	Squat											0	Squat												Squat												Squat												Squat										
	Squat Hold	1	1	100%	200	Squat Hold	1	1	105%	210	Squat Hold	1	1	110%	220	Squat Hold	1	1	115%	230
	quads	ACC	Front Squat	3	6	50%	100	quads	ACC	Front Squat	3	6	52%	104	ACC	quads	ACC	quads	ACC	quads	ACC	quads	ACC	Front Squat	3	6	54%	108	quads	ACC	Front Squat	3	6	56%	112	quads	ACC	Pause Squat	3	3	75%	150	quads	ACC	Pause Squat	3	3	78%	156	ACC	quads	ACC	quads	ACC	quads	ACC	quads	ACC	Pause Squat	3	2	81%	162	quads	ACC
	BN 1	BENCH	Bench Press	4	7	69%	121.44			28	3400.32			BN 1	BENCH	Bench Press	4	7	71%	124.96	BENCH	BN 1	BENCH	BN 1	BENCH	BN 1	BENCH	BN 1	BENCH	Bench Press	4	7	74%	130.24			28	3646.72			BN 1	BENCH	Bench Press	4	7	76%	133.76			28	3745.28			BN 1	BENCH	Bench Press	4	7	78%	136.4			28	3819.2			BN 1	BENCH	Bench Press	4	6	75%	132	BENCH	BN 1	BENCH	BN 1	BENCH	BN 1	BENCH	BN 1	BENCH	Bench Press	4	6	77%	136			24	3264			BN 1	BENCH	Bench Press	3	5	81%	142.56			15	2138.4			Bench Press	3	3	60%	105.6							BN 1		Bench Press	3	3	60%								BN 1		Bench Press	3	3	60%								BN 1		Bench Press	3	3	60%							
	BENCH	Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											0	Bench Press												Bench Press												Bench Press												Bench Press										
	BENCH	Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											0	Bench Press												Bench Press												Bench Press												Bench Press										
	BENCH	Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											0	Bench Press												Bench Press												Bench Press												Bench Press										
	BENCH	Bench Press	ERROR:#REF!	e1RM: 			0	ERROR:#REF!			BENCH	Bench Press					e1RM: 	BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press					e1RM: 							BENCH	Bench Press					e1RM: 							BENCH	Bench Press					e1RM: 							BENCH	Bench Press					e1RM: 	BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press					e1RM: 							BENCH	Bench Press					e1RM: 							0	Bench Press					e1RM: 								Bench Press					e1RM: 								Bench Press					e1RM: 								Bench Press					e1RM: 						
	BENCH	Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press											BENCH	Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Bench Press											BENCH	Bench Press											0	Bench Press												Bench Press												Bench Press												Bench Press										
	lat	ACC	T Row	4	8	@7RPE	 							lat	ACC	T Row	4	8	@8.5RPE	 	ACC	lat	ACC	lat	ACC	lat	ACC	lat	ACC	T Row	4	8	@8.5RPE	 							lat	ACC	T Row	4	8	@8.5RPE	 							lat	ACC	T Row	4	8	@8.5RPE	 							lat	ACC	T Row	5	6	@8.5RPE	 	ACC	lat	ACC	lat	ACC	lat	ACC	lat	ACC	T Row	4	8	@8.5RPE	 							lat	ACC	T Row	4	10	@8.5RPE	 													lat													lat													lat												
	ACC	T Row	 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							ACC	T Row				 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							0																																										
	ACC	T Row	 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							ACC	T Row				 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							0																																										
	ACC	T Row	 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							ACC	T Row				 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							0																																										
	ACC	T Row	 	e1RM: 							ACC	T Row				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	T Row				 	e1RM: 							ACC	T Row				 	e1RM: 							ACC	T Row				 	e1RM: 							ACC	T Row				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	T Row				 	e1RM: 							ACC	T Row				 	e1RM: 							0	e1RM: 													e1RM: 													e1RM: 													e1RM: 						
	ACC	T Row	 							ACC	T Row
ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							ACC	T Row				 							ACC	T Row				 	ACC	ACC	ACC	ACC	ACC	T Row				 							ACC	T Row				 							0																																										
	BN acc	BENCH	Close Grip Bench Press	3	6	@7RPE			18	0			BN acc	BENCH	Close Grip Bench Press	4	6	@8RPE		BENCH	BN acc	BENCH	BN acc	BENCH	BN acc	BENCH	BN acc	BENCH	Close Grip Bench Press	4	6	@8RPE				24				BN acc	BENCH	Close Grip Bench Press	4	6	@8RPE				24				BN acc	BENCH	Close Grip Bench Press	4	6	@8RPE				24				BN acc	BENCH	Close Grip Bench Press	5	5	@8RPE		BENCH	BN acc	BENCH	BN acc	BENCH	BN acc	BENCH	BN acc	BENCH	Close Grip Bench Press	5	5	@8RPE				25																BN acc													BN acc													BN acc												
	BENCH	Close Grip Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press																	0	0																																														
	BENCH	Close Grip Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press																	0	0																																														
	BENCH	Close Grip Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press																	0	0																																														
	BENCH	Close Grip Bench Press	ERROR:#REF!	e1RM: 			0	ERROR:#REF!			BENCH	Close Grip Bench Press					e1RM: 	BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press					e1RM: 							BENCH	Close Grip Bench Press					e1RM: 							BENCH	Close Grip Bench Press					e1RM: 							BENCH	Close Grip Bench Press					e1RM: 	BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press					e1RM: 							e1RM: 							0	0					e1RM: 													e1RM: 													e1RM: 													e1RM: 						
	BENCH	Close Grip Bench Press	ERROR:#REF!			0	ERROR:#REF!			BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press											BENCH	Close Grip Bench Press					BENCH	BENCH	BENCH	BENCH	BENCH	Close Grip Bench Press																	0	0																																														
	Shoulders acc	Seated Barbell Press	3	8	Shoulders acc	Seated Barbell Press	3	8	Shoulders acc	Seated Barbell Press	3	8	Seated Barbell Press	3	7	Seated Barbell Press	3	7	Seated Barbell Press	3	6	Seated Barbell Press	3	6
	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2	DAY 2						DAY 2	DAY 2	DAY 2	DAY 2	DAY 2						DAY 2						DAY 2	DAY 2						DAY 2						DAY 2					
	BN 2	BENCH	Bench Press	5	4	76%	133.76	BN 2	BENCH	Bench Press	5	4	78%	137.28	BENCH	BN 2	BENCH	BN 2	BENCH	BN 2	BENCH	BN 2	BENCH	Bench Press	5	4	80%	140.8	BN 2	BENCH	Bench Press	5	4	82%	144.32	BN 2	BENCH	Bench Press	5	4	84%	147.84	BN 2	BENCH	Bench Press	5	3	86%	151	BENCH	BN 2	BENCH	BN 2	BENCH	BN 2	BENCH	BN 2	BENCH	Bench Press	4	2	88%	154.88	BN 2	BENCH	Bench Press	3	3	87%	153.12
	BN acc	Incline Bench Press	3	8	63%	110.88	Spoto Press	3	5	74%	130.24	Spoto Press	3	5	76%	133.76	Spoto Press	3	5	78%	137.28	Board Press	3	3	90%	158.4	Board Press	3	3	94%	165	Board Press	3	2	98%	172.48
	DL 1	DEADLIFT	Deficit Deadlift 2"	3	6	65%	146					18	2628	DL 1	DEADLIFT	Deficit Deadlift 2"	3	6	67%	150	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	Deficit Deadlift 2"	3	6	69%	156					18	2808	DL 1	DEADLIFT	Deficit Deadlift 2"	3	5	72%	162					15	2430	DL 1	DEADLIFT	Deadlift	3	4	77%	173.25					12	2079	DL 1	DEADLIFT	Deadlift	3	3	80%	180	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	DL 1	DEADLIFT	Deadlift	4	2	83%	186.75					8	1494	DL 1	DEADLIFT	Deadlift	3	1	86%	193.5					3	580.5	Bench Press	1-3RM								DL 1		Bench Press	1-3RM										DL 1		Bench Press	1-3RM										DL 1		Bench Press	1-3RM									
	DEADLIFT	Deficit Deadlift 2"	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Deficit Deadlift 2"					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deadlift											DEADLIFT	Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deadlift											DEADLIFT	Deadlift											0	Bench Press												Bench Press												Bench Press												Bench Press										
	DEADLIFT	Deficit Deadlift 2"	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Deficit Deadlift 2"					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deadlift											DEADLIFT	Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deadlift											DEADLIFT	Deadlift											0	Bench Press												Bench Press												Bench Press												Bench Press										
	DEADLIFT	Deficit Deadlift 2"	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Deficit Deadlift 2"					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deadlift											DEADLIFT	Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deadlift											DEADLIFT	Deadlift											0	Bench Press												Bench Press												Bench Press												Bench Press										
	DEADLIFT	Deficit Deadlift 2"	ERROR:#REF!	e1RM: 					0	ERROR:#REF!	DEADLIFT	Deficit Deadlift 2"					e1RM: 	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deficit Deadlift 2"					e1RM: 							DEADLIFT	Deficit Deadlift 2"					e1RM: 							DEADLIFT	Deadlift					e1RM: 							DEADLIFT	Deadlift					e1RM: 	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deadlift					e1RM: 							DEADLIFT	Deadlift					e1RM: 							0	Bench Press					e1RM: 								Bench Press					e1RM: 								Bench Press					e1RM: 								Bench Press					e1RM: 						
	DEADLIFT	Deficit Deadlift 2"	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Deficit Deadlift 2"					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deficit Deadlift 2"											DEADLIFT	Deadlift											DEADLIFT	Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Deadlift											DEADLIFT	Deadlift											0	Bench Press												Bench Press												Bench Press												Bench Press										
	DL 2	DEADLIFT	Hiper Extensions	4	12					48	0	DL 2	DEADLIFT	Pause Deadlift	3	3	67%	150	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT	Pause Deadlift	3	3	69%	156					9	1404	DL 2	DEADLIFT	Pause Deadlift	3	3	72%	162					9	1458	DL 2	DEADLIFT	Pause Deadlift	3	3	74%	166.5					9	1498.5	DL 2	DEADLIFT	Pause Deadlift	3	2	76%	171	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT	DL 2	DEADLIFT					0	0	Military press	3	5	@7RPE							Overhead Press	1-3RM								DL 2		Overhead Press	1-3RM										DL 2		Overhead Press	1-3RM										DL 2		Overhead Press	1-3RM									
	DEADLIFT	Hiper Extensions	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	0											DEADLIFT	Military press											0	Overhead Press												Overhead Press												Overhead Press												Overhead Press										
	DEADLIFT	Hiper Extensions	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	0											DEADLIFT	Military press											0	Overhead Press												Overhead Press
Overhead Press												Overhead Press										
	DEADLIFT	Hiper Extensions	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	0											DEADLIFT	Military press											0	Overhead Press												Overhead Press												Overhead Press												Overhead Press										
	DEADLIFT	Hiper Extensions	ERROR:#REF!	e1RM: 					0	ERROR:#REF!	DEADLIFT	Pause Deadlift					e1RM: 	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Pause Deadlift					e1RM: 							DEADLIFT	Pause Deadlift					e1RM: 							DEADLIFT	Pause Deadlift					e1RM: 							DEADLIFT	Pause Deadlift					e1RM: 	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	0					e1RM: 							DEADLIFT	Military press					e1RM: 							0	Overhead Press					e1RM: 								Overhead Press					e1RM: 								Overhead Press					e1RM: 								Overhead Press					e1RM: 						
	DEADLIFT	Hiper Extensions	ERROR:#REF!					0	ERROR:#REF!	DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift											DEADLIFT	Pause Deadlift					DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	DEADLIFT	0											DEADLIFT	Military press											0	Overhead Press												Overhead Press												Overhead Press												Overhead Press										
	lats 2	ACC	Low pulley row	4	10	@7.5RPE	 							lats 2	ACC	Low pulley row	4	10	@9RPE	ACC	lats 2	ACC	lats 2	ACC	lats 2	ACC	lats 2	ACC	Low pulley row	4	10	@9RPE	 							lats 2	ACC	Low pulley row	4	10	@9RPE	 							lats 2	ACC	Low pulley row	4	10	@9RPE	 							lats 2	ACC	Low pulley row	4	8	@9RPE	 	ACC	lats 2	ACC	lats 2	ACC	lats 2	ACC	lats 2	ACC	Low pulley row	4	8	@9RPE	 							Low pulley row	3	8														lats 2													lats 2													lats 2												
	ACC	Low pulley row	 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 													0	0																																														
	ACC	Low pulley row	 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 													0	0																																														
	ACC	Low pulley row	 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 													0	0																																														
	ACC	Low pulley row	 	e1RM: 							ACC	Low pulley row				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 	e1RM: 							ACC	Low pulley row				 	e1RM: 							ACC	Low pulley row				 	e1RM: 							ACC	Low pulley row				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 	e1RM: 							e1RM: 							0	0					e1RM: 													e1RM: 													e1RM: 													e1RM: 						
	ACC	Low pulley row	 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 							ACC	Low pulley row				 	ACC	ACC	ACC	ACC	ACC	Low pulley row				 													0	0																																														
	triceps	ACC	Dips 	4	10	triceps	ACC	Dips 	4	10	ACC	triceps	ACC	triceps	ACC	triceps	ACC	triceps	ACC	Dips 	4	10	triceps	ACC	Dips 	4	10	triceps	ACC	Dips 	4	10	triceps	ACC	Dips 	4	10	ACC	triceps	ACC	triceps	ACC	triceps	ACC	triceps	ACC	Dips 	4	10
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 						
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3	DAY 3						DAY 3	DAY 3	DAY 3	DAY 3	DAY 3						DAY 3						DAY 3	DAY 3						DAY 3						DAY 3					
	SQ 2	SQUAT	High Bar Squat	4	10	59%	118	40	4720					SQ 2	SQUAT	High Bar Squat	4	10	61%	122	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	High Bar Squat	4	10	64%	128	40	5120					SQ 2	SQUAT	High Bar Squat	4	10	66%	132	40	5280					SQ 2	SQUAT	High Bar Squat	4	10	68%	136	40	5440					SQ 2	SQUAT	High Bar Squat	4	8	71%	142	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	SQ 2	SQUAT	High Bar Squat	3	6	74%	148	18	2664					BN3	BENCH	Bench Press	3	1	92%	161.92			3	485.76			Deadlift 	1-3RM							SQ 2		Deadlift 	1-3RM										SQ 2		Deadlift 	1-3RM										SQ 2		Deadlift 	1-3RM									
	SQUAT	High Bar Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	Bench Press											0	Deadlift 												Deadlift 												Deadlift 												Deadlift 										
	SQUAT	High Bar Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	Bench Press
0	Deadlift 												Deadlift 												Deadlift 												Deadlift 										
	SQUAT	High Bar Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	Bench Press											0	Deadlift 												Deadlift 												Deadlift 												Deadlift 										
	SQUAT	High Bar Squat	ERROR:#REF!	e1RM: 	0	ERROR:#REF!					SQUAT	High Bar Squat					e1RM: 	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat					e1RM: 							SQUAT	High Bar Squat					e1RM: 							SQUAT	High Bar Squat					e1RM: 							SQUAT	High Bar Squat					e1RM: 	SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat					e1RM: 							SQUAT	Bench Press					e1RM: 							0	Deadlift 					e1RM: 								Deadlift 					e1RM: 								Deadlift 					e1RM: 								Deadlift 					e1RM: 						
	SQUAT	High Bar Squat	ERROR:#REF!	0	ERROR:#REF!					SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat											SQUAT	High Bar Squat					SQUAT	SQUAT	SQUAT	SQUAT	SQUAT	High Bar Squat											SQUAT	Bench Press											0	Deadlift 												Deadlift 												Deadlift 												Deadlift 										
	BN 3	BENCH	Bench Press 	5	5	73%	128.48	BN 3	BENCH	Bench Press 	5	5	75%	132	BENCH	BN 3	BENCH	BN 3	BENCH	BN 3	BENCH	BN 3	BENCH	Bench Press 	5	5	77%	135.52	BN 3	BENCH	Bench Press 	5	5	79%	139.04	BN 3	BENCH	Bench Press 	5	5	81%	143	BN 3	BENCH	Bench Press 	4	4	83%	146	BENCH	BN 3	BENCH	BN 3	BENCH	BN 3	BENCH	BN 3	BENCH	Bench Press 	4	4	85%	149.6	SQ 	SQUAT 	Low bar Squat 	3	4	73%	145
	1	1	85%	149.6	1	1	87%	153.12	1	1	89%	156.64	1	1	91%	160.16	Bench Press Hold	1	1	105%	185	Bench Press Hold	1	1	110%	194	Bench Press Hold	1	1	115%	202.4
	lat	Pull up	5	8	Pull up	5	8	Pull up	5	8	Pull up	5	8	Pull up	5	8	Pull up	5	8	Pull up	5	8	Pull up	3	8
	shoulders	ACC	Overhead Press	3	6	75%	70							shoulders	ACC	Overhead Press	3	6	77%	71.61	ACC	shoulders	ACC	shoulders	ACC	shoulders	ACC	shoulders	ACC	Overhead Press	3	6	80%	74							shoulders	ACC	Overhead Press	3	6	82%	76							shoulders	ACC	Overhead Press	3	5	85%	79							shoulders	ACC	Overhead Press	3	4	88%	82	ACC	shoulders	ACC	shoulders	ACC	shoulders	ACC	shoulders	ACC	Overhead Press	3	3	91%	84.63																					shoulders													shoulders													shoulders												
	ACC	Overhead Press	 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	0				 							0	0																																														
	ACC	Overhead Press	 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	0				 							0	0																																														
	ACC	Overhead Press	 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	0				 							0	0																																														
	ACC	Overhead Press	 	e1RM: 							ACC	Overhead Press				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 	e1RM: 							ACC	Overhead Press				 	e1RM: 							ACC	Overhead Press				 	e1RM: 							ACC	Overhead Press				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 	e1RM: 							ACC	0				 	e1RM: 							0	0					e1RM: 													e1RM: 													e1RM: 													e1RM: 						
	ACC	Overhead Press	 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 							ACC	Overhead Press				 	ACC	ACC	ACC	ACC	ACC	Overhead Press				 							ACC	0				 							0	0																																														
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 							ERROR:#REF!	ERROR:#REF!					e1RM: 						
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!					ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!											ERROR:#REF!	ERROR:#REF!										
	dl	ACC	Deadlift lockouts	3	6	84%	189							dl	ACC	Deadlift lockouts	3	6	86%	193.5	ACC	glutes	ACC	glutes	ACC	glutes	ACC	dl	ACC	Deadlift lockouts	3	6	88%	198							dl	ACC	Deadlift lockouts	3	6	90%	202.5							glutes	ACC	Deadlift lockouts	3	5	92%	207							glutes	ACC	Deadlift lockouts	3	4	94%	212	ACC	glutes	ACC	glutes	ACC	glutes	ACC	glutes	ACC	Deadlift lockouts	3	3	96%	216																					dl													dl													dl												
	ACC	Deadlift lockouts	 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	0				 							0	0																																														
	ACC	Deadlift lockouts	 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	0				 							0	0																																														
	ACC	Deadlift lockouts
ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	0				 							0	0																																														
	ACC	Deadlift lockouts	 	e1RM: 							ACC	Deadlift lockouts				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 	e1RM: 							ACC	Deadlift lockouts				 	e1RM: 							ACC	Deadlift lockouts				 	e1RM: 							ACC	Deadlift lockouts				 	e1RM: 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 	e1RM: 							ACC	0				 	e1RM: 							0	0					e1RM: 													e1RM: 													e1RM: 													e1RM: 						
	ACC	Deadlift lockouts	 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 							ACC	Deadlift lockouts				 	ACC	ACC	ACC	ACC	ACC	Deadlift lockouts				 							ACC	0				 							0	0																																														
	lat	ACC	Bent Over Row	3	8	 							lat	ACC	Bent Over Row	3	8		 	ACC	lat	ACC	lat	ACC	lat	ACC	lat	ACC	Bent Over Row	3	8		 							lat	ACC	Bent Over Row	3	6		 							lat	ACC	Bent Over Row	3	6		 							lat	ACC	Bent Over Row	3	6		 	ACC	lat	ACC	lat	ACC	lat	ACC	lat	ACC	Bent Over Row	3	6		 							ACC		 															lat													lat													lat												
																																			
	DAY 5	DAY 5	DAY 5	DAY 5	DAY 5	DAY 5						DAY 5						DAY 5						DAY 5	DAY 5						DAY 5						DAY 5					
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
																																				
																																				
	DAY 6	DAY 6	DAY 6	DAY 6	DAY 6	DAY 6						DAY 6						DAY 6						DAY 6	DAY 6						DAY 6						DAY 6					
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC
ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 								ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ACC	0	 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 							ACC					 	e1RM: 						
	ACC	0	 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 							ACC					 						
	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	ERROR:#REF!	0	ERROR:#REF!	0	ERROR:#REF!	0	65	8990	52	3646.72	27	4212	65	9072	52	3745.28	24	3888	61	8904	52	3819.2	21	3577.5	ERROR:#REF!	0	ERROR:#REF!	0	ERROR:#REF!	0	30	4776	49	3264	8	1494	8	1468	18	2624.16	3	580.5	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
	TOT LIFTS:	ERROR:#REF!	TOT LIFTS:	ERROR:#REF!	TOT LIFTS:	144	TOT LIFTS:	141	TOT LIFTS:	134	TOT LIFTS:	ERROR:#REF!	TOT LIFTS:	87	TOT LIFTS:	29	TOT LIFTS:	0	TOT LIFTS:	0	TOT LIFTS:	0	TOT LIFTS:	0
	TOT VOL:	ERROR:#REF!	TOT VOL:	0	TOT VOL:	16848.72	TOT VOL:	16705.28	TOT VOL:	16300.7	TOT VOL:	0	TOT VOL:	9534	TOT VOL:	4672.66	TOT VOL:	0	TOT VOL:	0	TOT VOL:	0	TOT VOL:	0
	AVG WT:	ERROR:#REF!	AVG WT:	ERROR:#REF!	AVG WT:	117.005	AVG WT:	118.4771631206	AVG WT:	121.6470149254	AVG WT:	ERROR:#REF!	AVG WT:	109.5862068966	AVG WT:	161.1262068966	AVG WT:	ERROR:#DIV/0!	AVG WT:	ERROR:#DIV/0!	AVG WT:	ERROR:#DIV/0!	AVG WT:	ERROR:#DIV/0!
	max sq	200
	max bp	176
	max dl	225
	max ohp	93
Plan1
	SQ MAX	200.0
	BP MAX	176.0
	DL MAX	225.0
	OHP MAX	93.0
	WEEK 1	WEEK 2	WEEK 3
	DAY 1	SETS	REPS	%1RM	LOAD	DAY 1	SETS	REPS	%1RM	LOAD	DAY 1	SETS	REPS	%1RM	LOAD
	Squat	3	8	65%	130	Squat	4	8	67%	134	Squat	4	8	69%	138
	Leg press	3	15	Leg press	4	15	Leg press	4	15
	Bench Press	3	10	63%	110.88	Bench Press	4	10	65%	114.4	Bench Press	4	10	67%	117.92
	T Row	3	10	T Row	4	10	T Row	4	10
	Close Grip Bench Press	3	10	57%	100.32	Close Grip Bench Press	4	10	59%	103.84	Close Grip Bench Press	4	10	61%	107.36
	DB Press	3	10	DB Press	4	10	DB Press	4	10
	DAY 2	SETS	REPS	%1RM	LOAD	DAY 2	SETS	REPS	%1RM	LOAD	DAY 2	SETS	REPS	%1RM	LOAD
	Bench Press	3	6	70%	123.2	Bench Press	4	6	72%	126.72	Bench Press	4	6	74%	130.24
	Incline Bench Press	3	10	57%	100.32	Incline Bench Press	4	10	59%	103.84	Incline Bench Press	4	10	61%	107.36
	Deficit Deadlift (4")	3	8	58%	130.5	Deficit Deadlift (4")	4	8	60%	135	Deficit Deadlift (4")	4	8	62%	139.5
Hiper extensions	3	12	Hiper extensions	4	12	Hiper extensions	4	12
	Chest Supported Row	3	10	Chest Supported Row	4	10	Chest Supported Row	4	10
	Barbel Curls	3	10	Barbel Curls	4	10	Barbel Curls	4	10
	Triceps extensions	3	10	Triceps extensions	4	10	Triceps extensions	4	10
	DAY 3	SETS	REPS	%1RM	LOAD	DAY 3	SETS	REPS	%1RM	LOAD	DAY 3	SETS	REPS	%1RM	LOAD
	High Bar Squat	3	12	53%	106	High Bar Squat	4	12	55%	110	High Bar Squat	4	12	57%	114
	Feet up Bench Press	3	8	60%	105.6	Feet up Bench Press	4	8	63%	110	Feet up Bench Press	4	8	65%	114.4
	Pull up	3	10	Pull up	4	10	Pull up	4	10
	BTN Overhead Press	4	8	BTN Overhead Press	4	8	BTN Overhead Press	4	8
	Stiff	3	8	47%	104.625	Stiff	4	8	49%	110.25	Stiff	4	8	51%	114.75
	DB Row	3	10	DB Row	4	10	DB Row	4	10

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