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Hatfield 12 Week Cycle

Contest Date
Bench One Rep Max
Squat One Rep Max
Deadlift One Rep Max

11/18/2001
400
525
565

input contest date to the left


input current one rep maxes
input current one rep maxes
input current one rep maxes

these are your attempts


1
2
408
429
551
579
594
624

3
434
584
629

do not type below this line


Day

08/28/01

08/30/01

09/02/01

09/05/01

09/07/01

11

Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

1
318
3

2
318
3

3
318
3

4
318
3

5
318
3

1
460
3

2
460
3

3
460
3

4
460
3

5
460
3

2
433
3

3
433
3

4
433
3

5
433
3

1
437
5

2
437
5

3
437
5

4
437
5

5
437
5

1
321
4

2
321
4

3
321
4

4
321
4

5
321
4

Squat
Set
1
lbs.
433
reps.
3
S 120% Overload x 3
Deadlift
Set
lbs.
reps.
Bench
Set
lbs.
reps.
B 120% x 3
Deadlift

Squat
Set
lbs.
reps.

1
408
2

2
408
2

Bench
Set
lbs.
reps.

1
299
2

2
299
2

Squat
Set
lbs.
reps.

1
411
2

2
411
2

09/09/01

13

09/12/01

16

09/15/01

19

09/17/01

21

09/19/01

23

09/22/01

26

09/25/01

29

Set
lbs.
reps.

1
464
4

2
464
4

3
464
4

4
464
4

5
464
4

2
440
4

3
440
4

4
440
4

5
440
4

1
440
5

2
440
5

3
440
5

4
440
5

5
440
5

1
323
5

2
323
5

3
323
5

4
323
5

5
323
5

1
472
5

2
472
5

3
472
5

4
472
5

5
472
5

Squat
Set
1
lbs.
440
reps.
4
S 120% Overload x 3
Deadlift
Set
lbs.
reps.
Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

Squat
Set
1
lbs.
443
reps.
5
S 120% Overload x 3
Deadlift
Set
lbs.
reps.

1
448
5

2
443
5

3
443
5

4
443
5

5
443
5

2
448
5

3
448
5

4
448
5

5
448
5

Bench
Set
lbs.
reps.

1
304
2

2
304
2

Squat
Set
lbs.
reps.

1
414
2

2
414
2

Bench
Set
lbs.
reps.

1
307
2

2
307
2

09/27/01

31

09/29/01

33

10/02/01

36

10/05/01

39

10/07/01

41

10/09/01

43

Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

1
329
6

2
329
6

3
329
6

4
329
6

5
329
6

1
476
6

2
476
6

3
476
6

4
476
6

5
476
6

2
449
6

3
449
6

4
449
6

5
449
6

1
452
5

2
452
5

3
452
5

4
452
5

5
452
5

1
351
2

2
351
2

3
351
2

1
513
2

2
513
2

3
513
2

Squat
Set
1
lbs.
449
reps.
6
S 120% Overload x 3
Deadlift
Set
lbs.
reps.

Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

Squat

Squat
Set
lbs.
reps.

1
420
2

2
420
2

Bench
Set
lbs.
reps.

1
312
2

2
312
2

Squat
Set
lbs.
reps.

1
423
2

2
423
2

Bench

10/12/01

46

10/15/01

49

10/17/01

51

10/19/01

53

10/22/01

56

10/25/01

59

10/27/01
Eliminate Assistance Work

61

Set
1
lbs.
479
reps.
2
S 120% Overload x 3
Deadlift
Set
lbs.
reps.

Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

2
479
2

3
479
2

1
456
5

2
456
5

3
456
5

4
456
5

5
456
5

1
356
2

2
356
2

3
356
2

1
517
3

2
517
3

3
517
3

2
483
3

3
483
3

Squat
Set
1
lbs.
483
reps.
3
S 120% Overload x 3
Deadlift
Set
lbs.
reps.

1
464
5

2
464
5

3
464
5

4
464
5

5
464
5

Bench
Set
lbs.
reps.

1
379
2

2
379
2

3
379
2

Set
lbs.
reps.

1
314
2

2
314
2

Squat
Set
lbs.
reps.

1
429
2

2
429
2

Bench
Set
lbs.
reps.

1
317
2

2
317
2

Squat
Set
lbs.
reps.

1
432
2

2
432
2

B 120% x 3
Deadlift
Set
lbs.
reps.
11/01/01

66

71

Bench
Set
lbs.
reps.
B 120% x 3
Deadlift
Set
lbs.
reps.

11/11/01

76

2
551
3

3
551
3

2
517
3

3
517
3

1
467
5

2
467
5

3
467
5

4
467
5

5
467
5

1
402
2

2
402
2

3
402
2

1
584
2

2
584
2

3
584
2

2
547
3

3
547
3

Squat
Set
1
lbs.
517
reps.
3
S 120% Overload x 3
Deadlift
Set
lbs.
reps.

11/06/01

1
551
3

Squat
Set
1
lbs.
547
reps.
3
S 120% Overload x 3
Deadlift
Set

Bench
Set
lbs.
reps.

1
322
2

2
322
2

Squat
Set
lbs.
reps.

1
435
2

2
435
2

Bench
Set
lbs.
reps.

1
324
2

2
324
2

lbs.
reps.
11/15/01

80

11/18/01

83

471
5

471
5

471
5

S 120% Overload x 3
B 120% x 3
Squat
Set
1
lbs.
551
reps.
1

2
579
1

3
584
1

Bench
Set
lbs.
reps.

1
408
1

2
429
1

3
434
1

Deadlift
Set
lbs.
reps.

1
594
1

2
624
1

3
629
1

471
5

471
5

Week
Days
Bench Conversion Factors
Squat Conversion Factors
Deadlift Conversion Factors

3
408
2

4
408
2

5
408
2

3
299
2

4
299
2

5
299
2

3
411
2

4
411
2

5
411
2

1
2
3
4
5
6
7
7
14
21
28
35
42
49
0.935065 0.942857 0.950649 0.958442 0.966234 0.974026 0.981818
0.971429 0.978571 0.985714 0.992857
1
1.007143 1.014286
0.957265 0.965812 0.974359 0.982906 0.991453
1
1.008547

leave these numbers alone

3
304
2

4
304
2

5
304
2

3
414
2

4
414
2

5
414
2

3
307
2

4
307
2

5
307
2

3
420
2

4
420
2

5
420
2

3
312
2

4
312
2

5
312
2

3
423
2

4
423
2

5
423
2

3
314
2

4
314
2

5
314
2

3
429
2

4
429
2

5
429
2

3
317
2

4
317
2

5
317
2

3
432
2

4
432
2

5
432
2

3
322
2

4
322
2

5
322
2

3
435
2

4
435
2

5
435
2

3
324
2

4
324
2

5
324
2

8
9
10
11
12
56
63
70
77
84
0.98961 0.997403 1.005195 1.012987 1.020779
1.021429 1.028571 1.035714 1.042857
1.05
1.017094 1.025641 1.034188 1.042735 1.051282

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