BBWW
BBWW
BBWW
Weight
Reps
Prev cycle
Projected Max
Projected Max
PR
Squat
145
149.1429
157
-7.85714
Bench
Deadlift
OHP
95
155
60
3
8
4
100.5882
192.4138
65.45455
97
186
62
3.588235
6.413793
3.454545
Week 1
Lower Day
Reps
Squat
Reps
Deadlift
3x15
35
2x3
58
Week 2
Lower Day
Reps
Squat
Reps
Deadlift
2x5
38
3x3
58
Week 3
Lower Day
Reps
Squat
Reps
Deadlift
3x8
38
2
58
Week 4
Lower Day
Reps
Squat
Reps
Deadlift
2x5
38
2
58
Week 5
Lower Day
Reps
Squat
Reps
Deadlift
2x10
41
2
58
Week 6
Lower Day
Reps
Squat
Reps
2x5
38
3x3
90
136
96
136
96
136
1
62
144
96
136
1
62
144
1
66
1
62
144
1
66
102
136
96
Deadlift
58
Week 7
Lower Day
Reps
Squat
Reps
Deadlift
2x3
55.25
2x3
54
Week 8
Lower Day
Reps
Squat
Reps
Deadlift
2x5
48
2
58
Week 9
Lower Day
Reps
Squat
Reps
Deadlift
1
55.25
2x3
54
136
1
58.875
137.75
136
1
62
144
1
66
152
1+
67.5
130.5
1
58.875
137.75
1+
62.5
145
2x3
48
130.5
128
116
128
2nd used
max
Test Max
120
120
145
88.5882353
160
63.4545455
85
155
60
95
155
60
3rd Max
Front
squats
Pause
bench
Deadlift
OHP
Upper Day
Bench
OHP
3x5
25.43529 70.87059
2x5
12.20909 44.41818
Upper Day
Bench
OHP
5
16.57647 53.15294
3x5
13.79545 47.59091
5
4
2x2
21.0058824 62.01176 23.22059 66.44118 25.43529
Upper Day
Bench
OHP
4x5
25.43529 70.87059
3x5
15.38182 50.76364
Upper Day
Bench
152
OHP
5
21.00588 62.01176
3x5
16.96818 53.93636
5
5 to 8
23.2205882 66.44118 25.43529 70.87059
Upper Day
Bench
152
OHP
5x5
25.43529 70.87059
3x5
17.60273 55.20545
Upper Day
Bench
8
16.57647 53.15294
1x5
6
5
4
21.0058824 62.01176 23.22059 66.44118 25.43529
OHP
18.55455 57.10909
Upper Day
Bench
OHP
6x5
25.43529 70.87059
1x4
19.34773 58.69545
Upper Day
Bench
155
OHP
2x5
25.43529 70.87059
1x3
20.14091 60.28182
2x2
2x6
29.8647059 79.72941 23.22059 66.44118
Upper Day
116
Bench
OHP
2
28
1+
20
76
60
1
30.375
80.75
1
32.75
85.5
1
35.125
70.87059
2x2
27.65
70.87059
3
27.65
75.3
6
8
23.22059 66.44118 21.00588 62.01176
75.3
4
5
6
23.22059 66.44118 21.00588 62.01176 21.00588 62.01176
90.25
1+
37.5
95
12
16.57647 53.15294
WEEK 1
Monday
Back Squat-10x5 at 60% w/
45-60 sec
Bench-Up to 10rm
WEEK 2
Back Squat-10x4 at 67.5%
w/ 75-90 sec
Bench-Up to 8rm
Wednesday
Front Squat-55/60/65/70/75%x5
Overhead-55/65/75%x5
Speed Deadlift-15x1 at 60%, very
short rest
Front -Squat60/65/70/75/80%x3
Overhead-60/70/80%x3
Friday
Back Squat-Work up
to 10rm
Bench-5x10 at 60%
Back Squat-Work up
to 8rm
Bench-5x8 at 67.5%
Front Squat-65x5,70x4,75x3,
80x2,85%x1+
Overhead-65x5, 75x3, 85%x1+
Deadlift from 2 Blocks-Up to
Heavy 3
Back Squat-Work up
to 5rm
Bench-5x6 at 75%
WEEK 4 (DELOAD)
Back Squat-5x3 at 60%
Back Squat-Walkout
and hold 95% of goal
max for 10 sec
Bench-3x5 at 60%
Overhead-3x3 at 60%
Bench-3x5 at 65%
WEEK 5
Back Squat-8x5 at 65% w/ 60- Front Squat-60/67.5/75/82.5%x4 Back Squat-Work up
75 sec
to 8rm
Bench-Up to 8rm
Overhead-60/70/80%x4
Bench-4x8 at 65%
Speed Deadlift-12x1 at 65%, very
short rest
WEEK 6
Back Squat-8x4 at 72.5% w/ Front Squat-65/72.5%x3,
90-105 sec
80/87.5%x2
Bench-Up to 5rm
Overhead-65/75/85%x2
Back Squat-Work up
to 5rm
Bench-4x6 at 72.5%
Back Squat-Work up
to 3rm
Bench-4x5 at 80%
Back Squat-Walkout
and hold 100% of
goal max for 10 sec
Bench-3x5 at 65%
Bench-3x5 at 65%
Overhead-3x3 at 65%
Deadlift-3x3 at 65%
WEEK 9
Back Squat-5x5 at 70% w/ 75- Front Squat-65/75/85%x3
90 sec
Bench-Up to 5rm
Overhead-65/75/85%x3
Speed Deadlift-9x1 at 70%, very
short rest
WEEK 10
Back Squat-5x4 at 77.5% w/ Front Squat-70/80/90%x2
105-120 sec
Bench-Up to 3rm
Overhead-70/80/90%x2
Back Squat-Work up
to 5rm
Bench-3x5 at 70%
Back Squat-Work up
to 3rm
Bench-3x4 at 77.5%
WEEK 12 (DELOAD)
Back Squat-5x3 at 70%
Bench-3x3 at 85%
Back Squat-Walkout
and hold 105% of
goal max for 10 sec
Overhead-3x3 at 70%
Deadlift-3x3 at 70%
Bench-3x5 at 70%
Back Squat-Work up
to 2rm
Bench-3x3 at 85%
Back Squat-Work up
to 1rm
Military-Up to 1rm