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Week 11 Day 1 target single: 310 lbs (103% new max attempt · Plates / side: 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5)
12-Week Cycle Schedule
Heavy Day 1 • Lighter Day 2Day 1
Heavy focus| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 2 | 8 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 3 | 6 | 75% | 225 lbs | 2×45 | |
| Set 4 | 4 | 80% | 240 lbs | 2×45 + 1×5 + 1×2.5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 145 lbs | 1×45 + 1×5 | |
| Set 2 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 3 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 4 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 2 | 8 | 65% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 3 | 8 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 4 | 8 | 75% | 225 lbs | 2×45 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 145 lbs | 1×45 + 1×5 | |
| Set 2 | 5 | 65% | 155 lbs | 1×45 + 1×10 | |
| Set 3 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 4 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 |
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