HELP -> doubleclik --- 1.

Write
Jump every
down your starting progression under Start, 2. Directly indicate your desired jump p
two weeks:
Start
Frq per 2 weeks Jump per workout
Bench
2.5
205
5
2
Press
2.5
95
5
2
Weighted Chin
0
3
5
0
Curl
0
65
5
0
Squat
2.5
225
5
0.5
Deadlift
2.5
225
5
0.5
Neck harness
0
15
5
0
Starting day:
28-Oct
Exercise

Sets

Reps

Week 1

Monday
Bench
Curl
Squat
Neck harness
Wednesday
Press
Weighted Chin
Deadlift
Neck harness
Friday
Bench
Curl
Squat
Neck harness
Exercise

3
2
3
4

5,5,5+
10 to 15
5,5,5+
20+

3 5,5,5+
2 10 to 15
3 5,5,5+

Reps

Monday
Press
Weighted Chin
Squat
Neck harness
Wednesday
Bench
Curl
Deadlift
Neck harness
Friday
Press
Weighted Chin
Squat
Neck harness

28-Oct
205
65
225
15
30-Oct
95
3
225
15
1-Nov
207
65
225.5
15

3 5,5,5+
2 6 to 8
1 5+

Sets

3 5,5,5+
2 6 to 8
3 5,5,5+

3 5,5,5+
2 10 to 15
1 5+

3 5,5,5+
2 6 to 8
3 5,5,5+

Week 3

Week 2

11-Nov
211
65
227
15
13-Nov
101
3
226
15
15-Nov
213
65
227.5
15
Week 4

4-Nov
97
3
226
15
6-Nov
209
65
225.5
15
8-Nov
99
3
226.5
15

18-Nov
103
3
228
15
20-Nov
215
65
226.5
15
22-Nov
105
3
228.5
15

per workout
Sunday

0
11/24/2013 Today's workout
No workout

Reset %:
Reset calculator
Week 5
Week 7
25-Nov
217
65
229
15
27-Nov
107
3
227
15
29-Nov
219
65
229.5
15
Week 6

Weight

Round down to nearest

225
5

10%
Week 9
9-Dec
223
65
231
15
11-Dec
113
3
228
15
13-Dec
225
65
231.5
15

Week 8
2-Dec
109
3
230
15
4-Dec
221
65
227.5
15
6-Dec
111
3
230.5
15

13
11/25/2013
Monday
Bench
Curl
Squat
Neck harness

Week 11
23-Dec
229
65
233
15
25-Dec
119
3
229
15
27-Dec
231
65
233.5
15

Week 10
16-Dec
115
3
232
15
18-Dec
227
65
228.5
15
20-Dec
117
3
232.5
15

30-Dec
121
3
234
15
1-Jan
233
65
229.5
15
3-Jan
123
3
234.5
15

6-Jan
235
65
235
15
8-Jan
125
3
230
15
10-Jan
237
65
235.5
15

Week 13

Week 15
20-Jan
241
65
237
15
22-Jan
131
3
231
15
24-Jan
243
65
237.5
15

Week 12
Week 14
Week 16
13-Jan
27-Jan
127
133
3
3
236
238
15
15
15-Jan
29-Jan
239
245
65
65
230.5
231.5
15
15
17-Jan
31-Jan
129
135
3
3
236.5
238.5
15
15

3-Feb
247
65
239
15
5-Feb
137
3
232
15
7-Feb
249
65
239.5
15

10-Feb
139
3
240
15
12-Feb
251
65
232.5
15
14-Feb
141
3
240.5
15

7
Tomorrow's workout
3 x 5,5,5+
2 x 10 to 15
3 x 5,5,5+
4 x 20+
Result

0
11/26/2013 After tomorrow's workout
Tuesday
No workout
217
65
229
15

Rnd. Down
202.50
200

Week 17
Week 19
Week 21
Week 23
17-Feb
3-Mar
17-Mar
253
259
265
65
65
65
241
243
245
15
15
15
19-Feb
5-Mar
19-Mar
143
149
155
3
3
3
233
234
235
15
15
15
21-Feb
7-Mar
21-Mar
255
261
267
65
65
65
241.5
243.5
245.5
15
15
15
Week 18
Week 20
Week 22
Week 24
24-Feb
10-Mar
24-Mar
145
151
157
3
3
3
242
244
246
15
15
15
26-Feb
12-Mar
26-Mar
257
263
269
65
65
65
233.5
234.5
235.5
15
15
15
28-Feb
14-Mar
28-Mar
147
153
159
3
3
3
242.5
244.5
246.5
15
15
15

Week 25
31-Mar
271
65
247
15
2-Apr
161
3
236
15
4-Apr
273
65
247.5
15

14-Apr
277
65
249
15
16-Apr
167
3
237
15
18-Apr
279
65
249.5
15

Week 27
28-Apr
283
65
251
15
30-Apr
173
3
238
15
2-May
285
65
251.5
15

21-Apr
169
3
250
15
23-Apr
281
65
237.5
15
25-Apr
171
3
250.5
15

Week 28
5-May
175
3
252
15
7-May
287
65
238.5
15
9-May
177
3
252.5
15

Week 26
7-Apr
163
3
248
15
9-Apr
275
65
236.5
15
11-Apr
165
3
248.5
15

18
11/27/2013
Wednesday
Press
Weighted Chin
Deadlift
Neck harness

Week 29
12-May
289
65
253
15
14-May
179
3
239
15
16-May
291
65
253.5
15
Week 30
19-May
181
3
254
15
21-May
293
65
239.5
15
23-May
183
3
254.5
15

0
11/28/2013

After that
Thursday
3 x 5,5,5+
2 x 6 to 8
1 x 5+
To failure

107
3
227
15

No workout