Exercise Test Weight Reps Achieved (<12) 1RM 5RM Squat     Bench     Row/Power Clean     Deadlift     Incline/Overhead     Set Interval % Generally 10-15% Tonnage Cutoff % Given % of Single Rep Max for Inclusion in Relevant Tonnage Re-Calc Tonnage

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Day	Exercise	Reps	Wk1	Wk2	Wk3	Wk4	Wk5	Wk6	Wk7	Wk8	Wk9	Wk10	Wk11	Wk12
Monday	Squat	5
		5
		5
		5
		5
	Bench	5
		5
		5
		5
		5
	Row/Clean	5
		5
		5
		5
		5
	Assistance: 2 Sets of Weighted Hypers 4 Sets of Weighted Situps
Wednesday	Squat	5
		5
		5
		5
	Incline/Overhead	5
		5
		5
		5
	Deadlift	5
		5
		5
		5
	Assistance: 3 Sets of Situps
Friday	Squat	5
		5
		5
		5
		3
		8
Friday	Bench	5
		5
		5
		5
		3
		8
Friday	Row/Clean	5
		5
		5
		5
		3
		8
	Assistance: 3 Sets of Weighted Dips x 5-8 reps 3 Sets of Barbell Curls x 8 reps 3 Sets of Triceps Extensions x 8 reps
Core Exercise Tonnage		Mon
		Wed
		Fri
		Weekly
Relevant Tonnage		Mon
		Wed
		Fri
		Weekly