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Maxes 95% of Max 425 403.75 295 280.25 535 508.25: Squat Bench Deadlift

This document outlines a 9-week training program that focuses on heavy lifts like squats, bench press, and deadlifts. It prescribes specific weights, sets, and reps for each exercise each week using a percentage of the lifter's one rep max. The program alternates between heavy weight low reps, lighter weight high reps, and medium weight medium reps each week to continually challenge the lifter. It also includes a variety of assistance exercises to support the main lifts.

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Mattia Cattini
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49 views3 pages

Maxes 95% of Max 425 403.75 295 280.25 535 508.25: Squat Bench Deadlift

This document outlines a 9-week training program that focuses on heavy lifts like squats, bench press, and deadlifts. It prescribes specific weights, sets, and reps for each exercise each week using a percentage of the lifter's one rep max. The program alternates between heavy weight low reps, lighter weight high reps, and medium weight medium reps each week to continually challenge the lifter. It also includes a variety of assistance exercises to support the main lifts.

Uploaded by

Mattia Cattini
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Maxes 95% of max

Squat 425 403.75


Bench 295 280.25
Deadlift 535 508.25
The Cube

Week 1 Weight
Heavy Squat 80% x 2 reps x 5 sets 323

Speed Bench 60% x 3 reps x 8 sets 168.15

Rep Deadlif 70% x 8 reps x 1 set 355.775

Week 2 Weight
Speed Squat 60% x 3 reps x 8 sets 242.25

Rep Bench 70% x 8 reps x 1 set 196.175

Heavy Deadlif 80% x 2 reps x 5 sets 406.6

Week 3 Weight
Rep Squat 70% x 8 reps x 1 set 282.625

Heavy Bench 80% x 2 reps x 5 sets 224.2

Speed Deadlif 60% x 3 reps x 8 sets 304.95

Week 4 Weight
Heavy Squat 85% x 2 reps x 3 sets 343.1875

Speed Bench 65% x 2 reps x 6 sets 182.1625

Rep Deadlif 80% x 6 reps x 1 set 406.6

Week 5 Weight
Speed Squat 65% x 2 reps x 6 sets 262.4375

Rep Bench 80% x 6 reps x 1 set 224.2

Heavy Deadlif 85% x 2 reps x 3 sets 432.0125

Week 6 Weight
Rep Squat 80% x 6 reps x 1 set 323

Heavy Bench 85% x 2 reps x 3 sets 238.2125

Speed Deadlif 65% x 2 reps x 6 sets 330.3625


Week 7 Weight
Heavy Squat 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 363.375 373.4688 383.5625

Speed Bench 70% x 2 reps x 5 sets 196.175

Rep Deadlif 85% x 2 reps x 1 set 432.0125

Week 8 Weight
Speed Squat 70% x 2 reps x 5 sets 282.625

Rep Bench 85% x 2 reps x 1 set 238.2125

Heavy Deadlif 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 457.425 470.1313 482.8375

Week 9 Weight
Rep Squat 85% x 2 reps x 1 set 343.1875

Heavy Bench 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 252.225 259.2313 266.2375

Speed Deadlif 70% x 2 reps x 5 sets 355.775

Front Squats Close Grip


Olympic Squats Tricep Pushdowns
Leg Press Kaz Presses
Lunges Military Press
Stiff Leg Deads Bicep Curls
Leg Extensions Shoulder Front and Side Raises
Leg Curls Upright Rows
Good Mornings Vogelpohl Rows
Snatch Grip Deadlifs Abs
Barbell Rows Forearm Rolls
Dumbbell Rows Pec Flyes
Lat Pulldowns Fat Bar Bench
Chest Supported Rows Push Ups
Shrugs
Abs
Glute Ham Raises
Back Raises
Planks

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