Christopher

Based on 90% of 1RM

60% 65% 70% 75% 80%
Overhead Press 70 0.6 42 0.65 46 0.7 49 0.75 53 0.8 56 0.85
Deadlift kg 184 0.6 110 0.65 120 0.7 129 0.75 138 0.8 147 0.85
Bench Press kg 84 0.6 50 0.65 55 0.7 59 0.75 63 0.8 67 0.85
Front Squat kg 99 0.6 59 0.65 64 0.7 69 0.75 74 0.8 79 0.85
Back Squat kg 143 0.6 86 0.65 93 0.7 100 0.75 107 0.8 114 0.85

When starting a new four-week cycle

add 2.5kg to 1RMs for bench and shoulder presses
add 5kg for squats and deadlifts
recalculate spread sheet
85% 90% 95%
60 0.9 63 0.95 67
156 0.9 166 0.95 175
71 0.9 76 0.95 80
84 0.9 89 0.95 94
122 0.9 129 0.95 136
 Workout 1 Workout 2

Exercise Sets Reps % 1RM Exercise

1) Standing shoulder press 1) Deadlift
Week 1 3 5 65,75,85 Week 1
Week 2 3 70,80,90 Week 2
Week 3 5, 3, 1 75,85,95 Week 3
Week 4 5 40,50,60 Week 4
2) Dip 5 15 2) Good morning
3) Chin-up 5 10 3) Hanging leg raise

Workout 3 Workout 4

Exercise Sets Reps % 1RM Exercise

1) Bench press 1) Squat
Week 1 3 5 65,75,85 Week 1
Week 2 3 70,80,90 Week 2
Week 3 5, 3, 1 75,85,95 Week 3
Week 4 5 40,50,60 Week 4
2) Dumbbell chest press 5 15 2) Leg press
3) Dumbbell row 5 10 3) Leg curl
Sets Reps % 1RM

3 5 65,75,85
3 70,80,90
5, 3, 1 75,85,95
5 40,50,60
5 12
5 15

Sets Reps % 1RM

3 5 65,75,85
3 70,80,90
5, 3, 1 75,85,95
5 40,50,60
5 15
5 10
 Standing Press Dead Lift Bench Press Squat
90% 1 Rep Max (kg) 70 184 84 143
Intensity kg Reps Sets Rest
Workout 1
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Standing shoulder press 65% 45.5 5 1 3-5 minutes
75% 52.5 5 1 3-5 minutes
85% 59.5 5+ (max reps) 1 3-5 minutes
2) Dip 15 5 1-2 minutes per set
3) Chin-up 10 5 1-2 minutes per set

Workout 2
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Deadlift 65% 119.6 5 1 3-5 minutes
75% 138 5 1 3-5 minutes
85% 156.4 5+ (max reps) 1 3-5 minutes
2) Good morning xx 12 5 1-2 minutes per set
3) Hanging leg raise 15 5 1-2 minutes per set

Workout 3
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Bench press 65% 54.6 5 1 3-5 minutes
75% 63 5 1 3-5 minutes
85% 71.4 5+ (max reps) 1 3-5 minutes
2) Dumbbell chest press xx 15 5 1-2 minutes per set
3) Dumbbell row xx 10 5 1-2 minutes per set

Workout 4
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Squat 65% 92.95 5 1 3-5 minutes
75% 107.25 5 1 3-5 minutes
85% 121.55 5+ (max reps) 1 3-5 minutes
2) Leg press xx 15 5 1-2 minutes per set
3) Leg curl xx 10 5 1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.)

Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow.

When starting a new four-week cycle

add 2.5kg (5lbs) to 1RMs for bench and shoulder presses
add 5kg (10lbs) for squats and deadlifts
recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn

Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength
 Standing Press Dead Lift Bench Press Squat
90% 1 Rep Max (kg) 70 184 84 143
Intensity kg Reps Sets Rest
Workout 1
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Standing shoulder press 70% 49 3 1 3-5 minutes
80% 56 3 1 3-5 minutes
90% 63 3+ (max reps) 1 3-5 minutes
2) Dip 15 5 1-2 minutes per set
3) Chin-up 10 5 1-2 minutes per set

Workout 2
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Deadlift 70% 128.8 3 1 3-5 minutes
80% 147.2 3 1 3-5 minutes
90% 165.6 3+ (max reps) 1 3-5 minutes
2) Good morning xx 12 5 1-2 minutes per set
3) Hanging leg raise 15 5 1-2 minutes per set

Workout 3
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Bench press 70% 58.8 3 1 3-5 minutes
80% 67.2 3 1 3-5 minutes
90% 75.6 3+ (max reps) 1 3-5 minutes
2) Dumbbell chest press xx 15 5 1-2 minutes per set
3) Dumbbell row xx 10 5 1-2 minutes per set

Workout 4
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Squat 70% 100.1 3 1 3-5 minutes
80% 114.4 3 1 3-5 minutes
90% 128.7 3+ (max reps) 1 3-5 minutes
2) Leg press xx 15 5 1-2 minutes per set
3) Leg curl xx 10 5 1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.)

Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow.

When starting a new four-week cycle

add 2.5kg (5lbs) to 1RMs for bench and shoulder presses
add 5kg (10lbs) for squats and deadlifts
recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn

Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength
 Standing Press Dead Lift Bench Press Squat
90% 1 Rep Max (kg) 70 184 84 143
Intensity kg Reps Sets Rest
Workout 1
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Standing shoulder press 75% 52.5 5 1 3-5 minutes
85% 59.5 3 1 3-5 minutes
95% 66.5 1+ (max reps) 1 3-5 minutes
2) Dip 15 5 1-2 minutes per set
3) Chin-up 10 5 1-2 minutes per set

Workout 2
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Deadlift 75% 138 5 1 3-5 minutes
85% 156.4 3 1 3-5 minutes
95% 174.8 1+ (max reps) 1 3-5 minutes
2) Good morning xx 12 5 1-2 minutes per set
3) Hanging leg raise 15 5 1-2 minutes per set

Workout 3
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Bench press 75% 63 5 1 3-5 minutes
85% 71.4 3 1 3-5 minutes
95% 79.8 1+ (max reps) 1 3-5 minutes
2) Dumbbell chest press xx 15 5 1-2 minutes per set
3) Dumbbell row xx 10 5 1-2 minutes per set

Workout 4
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Squat 75% 107.25 5 1 3-5 minutes
85% 121.55 3 1 3-5 minutes
95% 135.85 1+ (max reps) 1 3-5 minutes
2) Leg press xx 15 5 1-2 minutes per set
3) Leg curl xx 10 5 1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.)

Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow.

When starting a new four-week cycle

add 2.5kg (5lbs) to 1RMs for bench and shoulder presses
add 5kg (10lbs) for squats and deadlifts
recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn

Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength
 Standing Press Dead Lift Bench Press Squat
90% 1 Rep Max (kg) 70 184 84 143
Intensity kg Reps Sets Rest
Workout 1
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Standing shoulder press 40% 28 5 1 3-5 minutes
50% 35 5 1 3-5 minutes
60% 42 5 1 3-5 minutes
2) Dip 15 5 1-2 minutes per set
3) Chin-up 10 5 1-2 minutes per set

Workout 2
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Deadlift 40% 73.6 5 1 3-5 minutes
50% 92 5 1 3-5 minutes
60% 110.4 5 1 3-5 minutes
2) Good morning xx 12 5 1-2 minutes per set
3) Hanging leg raise 15 5 1-2 minutes per set

Workout 3
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Bench press 40% 33.6 5 1 3-5 minutes
50% 42 5 1 3-5 minutes
60% 50.4 5 1 3-5 minutes
2) Dumbbell chest press xx 15 5 1-2 minutes per set
3) Dumbbell row xx 10 5 1-2 minutes per set

Workout 4
Warm-up: Rope Jumping, Foam Rolling, etc. (mobility, flexibility, raise core temp.)
1) Squat 40% 57.2 5 1 3-5 minutes
50% 71.5 5 1 3-5 minutes
60% 85.8 5 1 3-5 minutes
2) Leg press xx 15 5 1-2 minutes per set
3) Leg curl xx 10 5 1-2 minutes per set

Add two or three conditioning sessions per week (hill sprints, Prowler pushes, etc.)

Assistance work: may substitute total reps; e.g. 15 reps/5 sets or 75 reps total anyhow.

When starting a new four-week cycle

add 2.5kg (5lbs) to 1RMs for bench and shoulder presses
add 5kg (10lbs) for squats and deadlifts
recalculate spread sheet

T-Nation Article: How to Build Pure Strength by Bryan Krahn

Jim Windler's 531: The Simplest and Most Effective Training System for Raw Strength