330

1RM

330295285

Volume: Warm up to and then do 6 sets of 3 reps at 265 with a 2 minute break in between each set.

330¹315²295³290⁴285⁵275⁶265⁷255⁸250⁹250¹⁰

310

3RM

345 310295

270

5RM

315 285 270

120

1RM

120110105

Volume: Warm up to and then do 6 sets of 3 reps at 95 with a 2 minute break in between each set.

120¹115²110³105⁴105⁵100⁶95⁷95⁸90⁹90¹⁰

115

3RM

130 115110

100

5RM

115 105 100

205

1RM

205185175

Volume: Warm up to and then do 6 sets of 3 reps at 165 with a 2 minute break in between each set.

205¹195²185³180⁴175⁵170⁶165⁷160⁸155⁹155¹⁰

190

3RM

210 190180

165

5RM

190 175 165

180

1RM

180160155

Volume: Warm up to and then do 6 sets of 3 reps at 145 with a 2 minute break in between each set.

180¹170²160³160⁴155⁵150⁶145⁷140⁸135⁹135¹⁰

170

3RM

190 170160

150

5RM

175 155 150

175

1RM

175160150

Volume: Warm up to and then do 6 sets of 3 reps at 140 with a 2 minute break in between each set.

175¹165²160³155⁴150⁵145⁶140⁷135⁸135⁹130¹⁰

180

3RM

200 180170

150

5RM

175 155 150

170

1RM

170155145

Volume: Warm up to and then do 6 sets of 3 reps at 135 with a 2 minute break in between each set.

170¹160²155³150⁴145⁵140⁶135⁷135⁸130⁹130¹⁰

140

3RM

155 140135

145

5RM

170 150 145

115

1RM

115105100

Volume: Warm up to and then do 6 sets of 3 reps at 90 with a 2 minute break in between each set.

115¹110²105³100⁴100⁵95⁶90⁷90⁸85⁹85¹⁰

120

3RM

135 120115

105

5RM

120 110 105

135

1RM

135120115

Volume: Warm up to and then do 6 sets of 3 reps at 110 with a 2 minute break in between each set.

135¹130²120³120⁴115⁵110⁶110⁷105⁸105⁹100¹⁰

140

3RM

155 140135

140

5RM

165 145 140

130

1RM

130115110

Volume: Warm up to and then do 6 sets of 3 reps at 105 with a 2 minute break in between each set.

130¹125²115³115⁴110⁵110⁶105⁷100⁸100⁹100¹⁰

135

3RM

150 135130

110

5RM

130 115 110

110

1RM

11010095

Volume: Warm up to and then do 6 sets of 3 reps at 90 with a 2 minute break in between each set.

110¹105²100³95⁴95⁵90⁶90⁷85⁸85⁹85¹⁰

100

3RM

110 10095

95

5RM

110 100 95

135

1RM

135120115

Volume: Warm up to and then do 6 sets of 3 reps at 110 with a 2 minute break in between each set.

135¹130²120³120⁴115⁵110⁶110⁷105⁸105⁹100¹⁰

125

3RM

140 125120

100

5RM

115 105 100

75

1RM

757065

Volume: Warm up to and then do 6 sets of 3 reps at 60 with a 2 minute break in between each set.

75¹70²70³65⁴65⁵60⁶60⁷60⁸55⁹55¹⁰

75

3RM

85 7570

80

5RM

95 85 80

30

1RM

302525

Volume: Warm up to and then do 6 sets of 3 reps at 25 with a 2 minute break in between each set.

30¹30²25³25⁴25⁵25⁶25⁷25⁸25⁹25¹⁰

25

3RM

30 2525

15

5RM

15 15 15