Old Maxes

Deadlift: 235.00 kg
Loglift: 105.00 kg
OHP: 95.00 kg
Row: 110.00 kg
SlingBP: 135.00 kg
Squat: 212.00 kg

Day 1

OHP

| Sets | Plates | |
| ————————- | —————— | ———– |
| 38.00 kg x 5 | 5, 2.5, 1.25, 0.25 | -> 38.00 kg |
| 47.50 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
| 57.00 kg x 3 | 10, 5, 2.5, 1 | -> 57.00 kg |
| 61.75 kg x 3 | 20, 0.75 | -> 61.50 kg |
| 71.25 kg x 2 | 20, 5, 0.5 | -> 71.00 kg |
| 80.75 kg x 5+ | 20, 10, 0.25 | -> 80.50 kg |
| 71.25 kg x 3 (ad nauseam) | 20, 5, 0.5 | -> 71.00 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 2

Deadlift

| Sets | Plates | |
| ————————– | ——————— | ———— |
| 94.00 kg x 5 | 20, 10, 5, 1.25, 0.75 | -> 94.00 kg |
| 117.50 kg x 5 | 20x2, 5, 2.5, 1.25 | -> 117.50 kg |
| 141.00 kg x 3 | 20x3, 0.5 | -> 141.00 kg |
| 164.50 kg x 2 | 20x3, 10, 1.25, 1 | -> 164.50 kg |
| 188.00 kg x 1 | 20x4, 2.5, 1.25, 0.25 | -> 188.00 kg |
| 211.50 kg x 3+ | 20x4, 10, 5, 0.75 | -> 211.50 kg |
| 188.00 kg x 3 (ad nauseam) | 20x4, 2.5, 1.25, 0.25 | -> 188.00 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 3

Loglift

| Sets | Plates | |
| ————————- | —————— | ———– |
| 42.00 kg x 5 | No plates | |
| 52.50 kg x 5 | 2.5, 1.25, 0.5 | -> 52.50 kg |
| 63.00 kg x 3 | 5, 2.5, 1.25, 0.75 | -> 63.00 kg |
| 68.25 kg x 3 | 10, 1.25, 0.75 | -> 68.00 kg |
| 78.75 kg x 2 | 10, 5, 1.25, 1 | -> 78.50 kg |
| 89.25 kg x 5+ | 20, 2.5 | -> 89.00 kg |
| 78.75 kg x 3 (ad nauseam) | 10, 5, 1.25, 1 | -> 78.50 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 4

Squat

| Sets | Plates | |
| ————————– | ———————- | ———— |
| 84.80 kg x 5 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 5 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 3 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 148.40 kg x 2 | 20x3, 2.5, 1.25, 0.25 | -> 148.00 kg |
| 169.60 kg x 1 | 20x3, 10, 2.5, 1.25, 1 | -> 169.50 kg |
| 190.80 kg x 3+ | 20x4, 5, 0.25 | -> 190.50 kg |
| 169.60 kg x 3 (ad nauseam) | 20x3, 10, 2.5, 1.25, 1 | -> 169.50 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 5

OHP

| Sets | Plates | |
| ————————- | ——————- | ———– |
| 38.00 kg x 5 | 5, 2.5, 1.25, 0.25 | -> 38.00 kg |
| 47.50 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
| 57.00 kg x 3 | 10, 5, 2.5, 1 | -> 57.00 kg |
| 59.85 kg x 4 | 10, 5, 2.5, 1.25, 1 | -> 59.50 kg |
| 68.40 kg x 3 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 76.00 kg x 7+ | 20, 5, 2.5, 0.5 | -> 76.00 kg |
| 71.25 kg x 3 (ad nauseam) | 20, 5, 0.5 | -> 71.00 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 6

Deadlift

| Sets | Plates | |
| ————————– | ——————— | ———— |
| 94.00 kg x 5 | 20, 10, 5, 1.25, 0.75 | -> 94.00 kg |
| 117.50 kg x 5 | 20x2, 5, 2.5, 1.25 | -> 117.50 kg |
| 141.00 kg x 3 | 20x3, 0.5 | -> 141.00 kg |
| 152.75 kg x 3 | 20x3, 5, 1.25 | -> 152.50 kg |
| 176.25 kg x 2 | 20x3, 10, 5, 2.5, 0.5 | -> 176.00 kg |
| 199.75 kg x 5+ | 20x4, 5, 2.5, 1.25, 1 | -> 199.50 kg |
| 176.25 kg x 3 (ad nauseam) | 20x3, 10, 5, 2.5, 0.5 | -> 176.00 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 7

Loglift

| Sets | Plates | |
| ————————- | —————— | ———– |
| 42.00 kg x 5 | No plates | |
| 52.50 kg x 5 | 2.5, 1.25, 0.5 | -> 52.50 kg |
| 63.00 kg x 3 | 5, 2.5, 1.25, 0.75 | -> 63.00 kg |
| 66.15 kg x 4 | 10, 1 | -> 66.00 kg |
| 75.60 kg x 3 | 10, 5, 0.75 | -> 75.50 kg |
| 84.00 kg x 7+ | 20 | -> 84.00 kg |
| 78.75 kg x 3 (ad nauseam) | 10, 5, 1.25, 1 | -> 78.50 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 8

Squat

| Sets | Plates | |
| ————————– | ———————— | ———— |
| 84.80 kg x 5 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 5 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 3 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 137.80 kg x 3 | 20x2, 10, 5, 2.5, 1.25 | -> 137.50 kg |
| 159.00 kg x 2 | 20x3, 5, 2.5, 1.25, 0.75 | -> 159.00 kg |
| 180.20 kg x 5+ | 20x4 | -> 180.00 kg |
| 159.00 kg x 3 (ad nauseam) | 20x3, 5, 2.5, 1.25, 0.75 | -> 159.00 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 9

OHP

| Sets | Plates | |
| ————————- | —————— | ———– |
| 38.00 kg x 5 | 5, 2.5, 1.25, 0.25 | -> 38.00 kg |
| 47.50 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
| 57.00 kg x 3 | 10, 5, 2.5, 1 | -> 57.00 kg |
| 66.50 kg x 2 | 20, 2.5, 0.75 | -> 66.50 kg |
| 76.00 kg x 1 | 20, 5, 2.5, 0.5 | -> 76.00 kg |
| 85.50 kg x 3+ | 20, 10, 2.5, 0.25 | -> 85.50 kg |
| 76.00 kg x 3 (ad nauseam) | 20, 5, 2.5, 0.5 | -> 76.00 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 10

Deadlift

| Sets | Plates | |
| ————————– | ——————— | ———— |
| 94.00 kg x 5 | 20, 10, 5, 1.25, 0.75 | -> 94.00 kg |
| 117.50 kg x 5 | 20x2, 5, 2.5, 1.25 | -> 117.50 kg |
| 141.00 kg x 3 | 20x3, 0.5 | -> 141.00 kg |
| 176.25 kg x 2 | 20x3, 10, 5, 2.5, 0.5 | -> 176.00 kg |
| 199.75 kg x 1 | 20x4, 5, 2.5, 1.25, 1 | -> 199.50 kg |
| 216.20 kg x 2+ | 20x4, 10, 5, 2.5, 0.5 | -> 216.00 kg |
| 199.75 kg x 2 (ad nauseam) | 20x4, 5, 2.5, 1.25, 1 | -> 199.50 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 11

Loglift

| Sets | Plates | |
| ————————- | —————— | ———– |
| 42.00 kg x 5 | No plates | |
| 52.50 kg x 5 | 2.5, 1.25, 0.5 | -> 52.50 kg |
| 63.00 kg x 3 | 5, 2.5, 1.25, 0.75 | -> 63.00 kg |
| 73.50 kg x 2 | 10, 2.5, 1.25, 1 | -> 73.50 kg |
| 84.00 kg x 1 | 20 | -> 84.00 kg |
| 94.50 kg x 3+ | 20, 5, 0.25 | -> 94.50 kg |
| 84.00 kg x 3 (ad nauseam) | 20 | -> 84.00 kg |

Squat

| Sets | Plates | |
| ————– | —————- | ———— |
| 84.80 kg x 3 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 3 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 2 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |
| 152.64 kg x 5 | 20x3, 5, 1.25 | -> 152.50 kg |

Other

Pull Ups

Day 12

Squat

| Sets | Plates | |
| ————————– | ———————— | ———— |
| 84.80 kg x 5 | 20, 10, 1.25, 1 | -> 84.50 kg |
| 106.00 kg x 5 | 20x2, 2.5, 0.5 | -> 106.00 kg |
| 127.20 kg x 3 | 20x2, 10, 2.5, 1 | -> 127.00 kg |
| 159.00 kg x 2 | 20x3, 5, 2.5, 1.25, 0.75 | -> 159.00 kg |
| 180.20 kg x 1 | 20x4 | -> 180.00 kg |
| 195.04 kg x 2+ | 20x4, 5, 2.5 | -> 195.00 kg |
| 180.20 kg x 2 (ad nauseam) | 20x4 | -> 180.00 kg |

SlingBP

| Sets | Plates | |
| ————- | —————– | ———– |
| 54.00 kg x 3 | 10, 5, 1.25, 0.75 | -> 54.00 kg |
| 67.50 kg x 3 | 20, 2.5, 1.25 | -> 67.50 kg |
| 81.00 kg x 2 | 20, 10, 0.5 | -> 81.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |
| 97.20 kg x 5 | 20, 10, 5, 2.5, 1 | -> 97.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 13

OHP

| Sets | Plates | |
| ————————- | ———————- | ———– |
| 39.00 kg x 5 | 5, 2.5, 1.25, 0.75 | -> 39.00 kg |
| 48.75 kg x 5 | 10, 2.5, 1.25, 0.5 | -> 48.50 kg |
| 58.50 kg x 3 | 10, 5, 2.5, 1.25, 0.5 | -> 58.50 kg |
| 61.43 kg x 4 | 20, 0.5 | -> 61.00 kg |
| 70.20 kg x 3 | 20, 5 | -> 70.00 kg |
| 78.00 kg x 7+ | 20, 5, 2.5, 1.25, 0.25 | -> 78.00 kg |
| 73.13 kg x 3 (ad nauseam) | 20, 5, 1.25, 0.25 | -> 73.00 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 14

Deadlift

| Sets | Plates | |
| ————————– | ——————– | ———— |
| 96.00 kg x 5 | 20, 10, 5, 2.5, 0.5 | -> 96.00 kg |
| 120.00 kg x 5 | 20x2, 10 | -> 120.00 kg |
| 144.00 kg x 3 | 20x3, 1.25, 0.75 | -> 144.00 kg |
| 156.00 kg x 3 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 180.00 kg x 2 | 20x4 | -> 180.00 kg |
| 204.00 kg x 5+ | 20x4, 10, 1.25, 0.75 | -> 204.00 kg |
| 180.00 kg x 3 (ad nauseam) | 20x4 | -> 180.00 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 15

Loglift

| Sets | Plates | |
| ————————- | —————– | ———– |
| 43.00 kg x 5 | No plates | |
| 53.75 kg x 5 | 2.5, 1.25, 1 | -> 53.50 kg |
| 64.50 kg x 3 | 10, 0.25 | -> 64.50 kg |
| 67.73 kg x 4 | 10, 1.25, 0.5 | -> 67.50 kg |
| 77.40 kg x 3 | 10, 5, 1.25, 0.25 | -> 77.00 kg |
| 86.00 kg x 7+ | 20, 1 | -> 86.00 kg |
| 80.63 kg x 3 (ad nauseam) | 10, 5, 2.5, 0.75 | -> 80.50 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 16

Squat

| Sets | Plates | |
| ————————– | ——————– | ———— |
| 86.80 kg x 5 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 5 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 3 | 20x2, 10, 5 | -> 130.00 kg |
| 141.05 kg x 3 | 20x3, 0.5 | -> 141.00 kg |
| 162.75 kg x 2 | 20x3, 10, 1.25 | -> 162.50 kg |
| 184.45 kg x 5+ | 20x4, 1.25, 0.75 | -> 184.00 kg |
| 162.75 kg x 3 (ad nauseam) | 20x3, 10, 1.25 | -> 162.50 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 17

OHP

| Sets | Plates | |
| ————————- | ——————— | ———– |
| 39.00 kg x 5 | 5, 2.5, 1.25, 0.75 | -> 39.00 kg |
| 48.75 kg x 5 | 10, 2.5, 1.25, 0.5 | -> 48.50 kg |
| 58.50 kg x 3 | 10, 5, 2.5, 1.25, 0.5 | -> 58.50 kg |
| 63.38 kg x 3 | 20, 1.25, 0.25 | -> 63.00 kg |
| 73.13 kg x 2 | 20, 5, 1.25, 0.25 | -> 73.00 kg |
| 82.88 kg x 5+ | 20, 10, 1.25 | -> 82.50 kg |
| 73.13 kg x 3 (ad nauseam) | 20, 5, 1.25, 0.25 | -> 73.00 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 18

Deadlift

| Sets | Plates | |
| ————————– | ————————- | ———— |
| 96.00 kg x 5 | 20, 10, 5, 2.5, 0.5 | -> 96.00 kg |
| 120.00 kg x 5 | 20x2, 10 | -> 120.00 kg |
| 144.00 kg x 3 | 20x3, 1.25, 0.75 | -> 144.00 kg |
| 168.00 kg x 2 | 20x3, 10, 2.5, 1.25, 0.25 | -> 168.00 kg |
| 192.00 kg x 1 | 20x4, 5, 1 | -> 192.00 kg |
| 216.00 kg x 3+ | 20x4, 10, 5, 2.5, 0.5 | -> 216.00 kg |
| 192.00 kg x 3 (ad nauseam) | 20x4, 5, 1 | -> 192.00 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 19

Loglift

| Sets | Plates | |
| ————————- | —————- | ———– |
| 43.00 kg x 5 | No plates | |
| 53.75 kg x 5 | 2.5, 1.25, 1 | -> 53.50 kg |
| 64.50 kg x 3 | 10, 0.25 | -> 64.50 kg |
| 69.88 kg x 3 | 10, 2.5, 0.25 | -> 69.50 kg |
| 80.63 kg x 2 | 10, 5, 2.5, 0.75 | -> 80.50 kg |
| 91.38 kg x 5+ | 20, 2.5, 1 | -> 91.00 kg |
| 80.63 kg x 3 (ad nauseam) | 10, 5, 2.5, 0.75 | -> 80.50 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 20

Squat

| Sets | Plates | |
| ————————– | ———————- | ———— |
| 86.80 kg x 5 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 5 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 3 | 20x2, 10, 5 | -> 130.00 kg |
| 151.90 kg x 2 | 20x3, 5, 0.75 | -> 151.50 kg |
| 173.60 kg x 1 | 20x3, 10, 5, 1.25, 0.5 | -> 173.50 kg |
| 195.30 kg x 3+ | 20x4, 5, 2.5 | -> 195.00 kg |
| 173.60 kg x 3 (ad nauseam) | 20x3, 10, 5, 1.25, 0.5 | -> 173.50 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 21

OHP

| Sets | Plates | |
| ————————- | ———————- | ———– |
| 39.00 kg x 5 | 5, 2.5, 1.25, 0.75 | -> 39.00 kg |
| 48.75 kg x 5 | 10, 2.5, 1.25, 0.5 | -> 48.50 kg |
| 58.50 kg x 3 | 10, 5, 2.5, 1.25, 0.5 | -> 58.50 kg |
| 68.25 kg x 2 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 78.00 kg x 1 | 20, 5, 2.5, 1.25, 0.25 | -> 78.00 kg |
| 87.75 kg x 3+ | 20, 10, 2.5, 1.25 | -> 87.50 kg |
| 78.00 kg x 3 (ad nauseam) | 20, 5, 2.5, 1.25, 0.25 | -> 78.00 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 22

Deadlift

| Sets | Plates | |
| ————————– | ——————– | ———— |
| 96.00 kg x 5 | 20, 10, 5, 2.5, 0.5 | -> 96.00 kg |
| 120.00 kg x 5 | 20x2, 10 | -> 120.00 kg |
| 144.00 kg x 3 | 20x3, 1.25, 0.75 | -> 144.00 kg |
| 180.00 kg x 2 | 20x4 | -> 180.00 kg |
| 204.00 kg x 1 | 20x4, 10, 1.25, 0.75 | -> 204.00 kg |
| 220.80 kg x 2+ | 20x5, 0.25 | -> 220.50 kg |
| 204.00 kg x 2 (ad nauseam) | 20x4, 10, 1.25, 0.75 | -> 204.00 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ——————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |
| 68.20 kg x 7 | 20, 2.5, 1.25, 0.25 | -> 68.00 kg |

Day 23

Loglift

| Sets | Plates | |
| ————————- | ———— | ———– |
| 43.00 kg x 5 | No plates | |
| 53.75 kg x 5 | 2.5, 1.25, 1 | -> 53.50 kg |
| 64.50 kg x 3 | 10, 0.25 | -> 64.50 kg |
| 75.25 kg x 2 | 10, 5, 0.5 | -> 75.00 kg |
| 86.00 kg x 1 | 20, 1 | -> 86.00 kg |
| 96.75 kg x 3+ | 20, 5, 1.25 | -> 96.50 kg |
| 86.00 kg x 3 (ad nauseam) | 20, 1 | -> 86.00 kg |

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 3 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 3 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 2 | 20x2, 10, 5 | -> 130.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |
| 156.24 kg x 5 | 20x3, 5, 2.5, 0.5 | -> 156.00 kg |

Other

Pull Ups

Day 24

Squat

| Sets | Plates | |
| ————————– | ——————— | ———— |
| 86.80 kg x 5 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 5 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 3 | 20x2, 10, 5 | -> 130.00 kg |
| 162.75 kg x 2 | 20x3, 10, 1.25 | -> 162.50 kg |
| 184.45 kg x 1 | 20x4, 1.25, 0.75 | -> 184.00 kg |
| 199.64 kg x 2+ | 20x4, 5, 2.5, 1.25, 1 | -> 199.50 kg |
| 184.45 kg x 2 (ad nauseam) | 20x4, 1.25, 0.75 | -> 184.00 kg |

SlingBP

| Sets | Plates | |
| ————- | ————————– | ———– |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 68.75 kg x 3 | 20, 2.5, 1.25, 0.5 | -> 68.50 kg |
| 82.50 kg x 2 | 20, 10, 1.25 | -> 82.50 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |
| 99.00 kg x 5 | 20, 10, 5, 2.5, 1.25, 0.75 | -> 99.00 kg |

Row

| Sets | Plates | |
| ————- | ———————- | ———– |
| 44.00 kg x 3 | 10, 1.25, 0.75 | -> 44.00 kg |
| 55.00 kg x 3 | 10, 5, 2.5 | -> 55.00 kg |
| 66.00 kg x 2 | 20, 2.5, 0.5 | -> 66.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |
| 79.20 kg x 5 | 20, 5, 2.5, 1.25, 0.75 | -> 79.00 kg |

Day 25

OHP

| Sets | Plates | |
| ————- | ——————— | ———– |
| 39.00 kg x 5 | 5, 2.5, 1.25, 0.75 | -> 39.00 kg |
| 48.75 kg x 5 | 10, 2.5, 1.25, 0.5 | -> 48.50 kg |
| 58.50 kg x 3 | 10, 5, 2.5, 1.25, 0.5 | -> 58.50 kg |
| 39.00 kg x 5 | 5, 2.5, 1.25, 0.75 | -> 39.00 kg |
| 48.75 kg x 5 | 10, 2.5, 1.25, 0.5 | -> 48.50 kg |
| 58.50 kg x 3 | 10, 5, 2.5, 1.25, 0.5 | -> 58.50 kg |

Day 26

Deadlift

| Sets | Plates | |
| ————– | ——————- | ———— |
| 96.00 kg x 5 | 20, 10, 5, 2.5, 0.5 | -> 96.00 kg |
| 120.00 kg x 5 | 20x2, 10 | -> 120.00 kg |
| 144.00 kg x 3 | 20x3, 1.25, 0.75 | -> 144.00 kg |
| 96.00 kg x 5 | 20, 10, 5, 2.5, 0.5 | -> 96.00 kg |
| 120.00 kg x 5 | 20x2, 10 | -> 120.00 kg |
| 144.00 kg x 3 | 20x3, 1.25, 0.75 | -> 144.00 kg |

Day 27

Loglift

| Sets | Plates | |
| ————- | ———— | ———– |
| 43.00 kg x 5 | No plates | |
| 53.75 kg x 5 | 2.5, 1.25, 1 | -> 53.50 kg |
| 64.50 kg x 3 | 10, 0.25 | -> 64.50 kg |
| 43.00 kg x 5 | No plates | |
| 53.75 kg x 5 | 2.5, 1.25, 1 | -> 53.50 kg |
| 64.50 kg x 3 | 10, 0.25 | -> 64.50 kg |

Day 28

Squat

| Sets | Plates | |
| ————– | ——————– | ———— |
| 86.80 kg x 5 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 5 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 3 | 20x2, 10, 5 | -> 130.00 kg |
| 86.80 kg x 5 | 20, 10, 2.5, 0.75 | -> 86.50 kg |
| 108.50 kg x 5 | 20x2, 2.5, 1.25, 0.5 | -> 108.50 kg |
| 130.20 kg x 3 | 20x2, 10, 5 | -> 130.00 kg |

New Maxes

Deadlift: 245.00 kg
Loglift: 110.00 kg
OHP: 100.00 kg
Row: 110.00 kg
SlingBP: 140.00 kg
Squat: 222.00 kg