One Rep Max Calculator Used For First Wave
Estimated 1RM Weight Used
Bench 3213213 295
Squat 532
OH Press 155
Deadlift 498
Training Maxes (90% of 1RM)
Overhead Deadlift Bench Press
ave
Reps
1
1
5
1
Squat
10s Wave 10s Wave 10s wave
Bench Deadlift OHP
Accumulation (week 1)
Intensification (week 2)
Realization (week 3)
Reps Achieved Reps Achieved Reps Achieved
15 15
Deload (week 4)
Wave 1 Estimated Maxes
Bench
Deadlift
OHP
Squat
Accessory Work
1a. Chins 5x5-10 1a. Zercher Sq 3x8-10 1a. DB Floor Press 3x10-15
1b. Dips 5x5-10 1b. Lunges 3x8-10 1b. Row 3x10-15
2a. Incline DB Bench 3x10-15 2. W.Hip Thrusts 3x10 2a. Side Raises 5x10-20
2b. Shrugs 5x15-20 3a. Anti R abs 3x30-60sec 2b. Rear Delts 5x10-20
3. Decline Situps 5xAMAP 3b. Back Raises 3xAMAP 3. Biceps 5x10-20
10s wave 10s wave
OHP Squat
Reps Achieved Reps Achieved
13 14
Work
DB Floor Press 3x10-15 1a. RDL 5x5-10
1b. Row 3x10-15 1b. Leg Press 5x5-10
a. Side Raises 5x10-20 2. SL HipThrust 3x10/side
b. Rear Delts 5x10-20 3a. Reverse Hypers 3x5-10
3. Biceps 5x10-20 3b. Ab fallouts/wheel 5x10-20
8s wave 8s wave 8s wave
Bench Deadlift OHP
Accumulation (week 5)
Intensification (week 6)
Realization (week 7)
Reps Achieved Reps Achieved Reps Achieved
10 13
Deload (week 8)
Wave 2 Estimated Maxes
Bench
Deadlift
OHP
Squat
Accessory Work
Plyo Pushups 3x3 Wide Stance Squat 3x5 Chins 8x5-10
Dips 3x5-10
Abs - 8 sets Front Raises 3x10
Biceps 5x10 SL.Hip Thrusts 5x10 Side Raises 3x10
Triceps 5x10 Weighted Hypers 3x10 Rear Delts 3x15-20
8s wave 8s wave
OHP Squat
Reps Achieved Reps Achieved
13 8
Work
Chins 8x5-10 Lunges 3x12-20 total
Front Raises 3x10 Leg Press 3x8-10
Side Raises 3x10 Abs - 8 sets
Rear Delts 3x15-20 Conditioning
5s wave 5s wave 5s wave
Bench Deadlift OHP
Accumulation (week 9)
Intensification (week 10)
Realization (week 11)
Reps Achieved Reps Achieved Reps Achieved
5 5
Deload (week 12)
Wave 3 Estimated Maxes
Bench
Deadlift
OHP
Squat
Accessory Work
2s Paused bench 3x8 Band Bx Squats 5x2 Chins 5x5
Biceps 3x10 Abs - 8 sets Front Raises 3x10
Triceps 3x10 Box Jumps - 3x3 Side Raises 3x10
Rotators - 3 Sets 1 arm DB Shrugs 3x15 Rear Delts 3x15-20
Row Type 3x10 Hamstring Curls 3x15 Face pulls 3x20
5s wave 5s wave
OHP Squat
Reps Achieved Reps Achieved
5 5
Work
Chins 5x5 BSS - 3 Sets
Front Raises 3x10 Abs - 8 Sets
Side Raises 3x10 SL.Hip Thrusts 5x10
Rear Delts 3x15-20 Leg Extensions 3x15
Face pulls 3x20 Conditioning
3s wave 3s wave 3s wave
Bench Deadlift OHP
Accumulation (week 13)
Intensification (week 14)
Realization (week 15)
Reps Achieved Reps Achieved Reps Achieved
3 3
Deload (week 16)
Wave 4 Estimated Maxes
Bench
Deadlift
OHP
Squat
Accessory Work
2s Paused Bench 3x8 Abs - 8 Sets Chins 3x3
Biceps 3x10 Hypers - 5 Sets Rear Delts 5x15-20
3s wave 3s wave
OHP Squat
Reps Achieved Reps Achieved
3 3
Work
Chins 3x3 BSS 3 sets
Rear Delts 5x15-20 Abs 8 sets
Conditioning
1. Squat and Deadlift RM's should be your best belted RM.
2. The last set of each exersize should be max reps with the following rules
a. Accumulation - Max reps but leave 2-3 reps left in the tank
b. Intensification - Max reps but leave a rep or two in the tank
c. Realization - AMAP, leave no reps to be spared.
3. After the rep out during the realization phase add weight to your 1rm
for the next wave based on every rep you got over the standard(Either
1.25 or 2.5 for upper body and 2.5 or 5 for lower body. people with lower
maxes or experienced lifters should use the lower number. For
example: if for your last set of squats you manage 12 reps you add 2.5
or 5 lbs for each rep so either 5 or10lbs. Or on your 5's wave of bench
you make 10 reps you would add 6.25 or 12.5lbs to your max. do this
every wave with the last set of the realization phase. If you are able to
surpass the standard by more than 10 reps, IE Deadlift 20 reps during
the last set of the 8's wave, instead of counting 12 reps over and adding
weight, only count 10.
4. ONLY USE A BELT ON THE FINAL SET OF THE
INTENSIFICATION AND REALIZATION SET.
owing rules
