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Main Lifts Progress
Squat
Barbell
🏋 Max lifted reps x weight: 4 x 275 lb
Barbell
Overhead Press
Barbell
🏋 Max lifted reps x weight: 3 x 115 lb
Barbell
Deadlift
Barbell
🏋 Max lifted reps x weight: 3 x 265 lb
Barbell
Bench Press
Dumbbell
🏋 Max lifted reps x weight: 12 x 50 lb
Dumbbell
Bench Press
Barbell
🏋 Max lifted reps x weight: 2 x 185 lb
Barbell
Bench Press Close Grip
Barbell
🏋 Max lifted reps x weight: 2 x 142.5 lb
Barbell
Rest Lifts Progress
Single Leg Deadlift
Dumbbell
🏋 Max lifted reps x weight: 5 x 30 lb
Dumbbell
Incline Row
Dumbbell
🏋 Max lifted reps x weight: 5 x 30 lb
Dumbbell
Incline Bench Press
Barbell
🏋 Max lifted reps x weight: 2 x 102 lb
Barbell
Triceps Pushdown
Cable
🏋 Max lifted reps x weight: 12 x 67 lb
Cable
Shrug
Dumbbell
🏋 Max lifted reps x weight: 15 x 100 lb
Dumbbell
Incline Curl
Dumbbell
🏋 Max lifted reps x weight: 10 x 35 lb
Dumbbell
Front Squat
Barbell
🏋 Max lifted reps x weight: 2 x 155 lb
Barbell
Goblet Squat
Dumbbell
🏋 Max lifted reps x weight: 15 x 75 lb
Dumbbell
Bent Over One Arm Row
Dumbbell
🏋 Max lifted reps x weight: 12 x 50 lb
Dumbbell
Bicep Curl
EZ Bar
🏋 Max lifted reps x weight: 12 x 70 lb
EZ Bar
Incline Chest Fly
Dumbbell
🏋 Max lifted reps x weight: 12 x 30 lb
Dumbbell
Arnold Press
Dumbbell
🏋 Max lifted reps x weight: 6 x 35 lb
Dumbbell
Triceps Extension
Dumbbell
🏋 Max lifted reps x weight: 10 x 25 lb
Dumbbell
Chest Fly
Dumbbell
🏋 Max lifted reps x weight: 15 x 45 lb
Dumbbell
Face Pull
Band
🏋 Max lifted reps x weight: 14 x 60 lb
Band
Deficit Deadlift
Barbell
🏋 Max lifted reps x weight: 2 x 202.5 lb
Barbell
Bent Over Row
Cable
🏋 Max lifted reps x weight: 12 x 70 lb
Cable
Hammer Curl
Dumbbell
🏋 Max lifted reps x weight: 15 x 45 lb
Dumbbell
Push Press
Kettlebell
🏋 Max lifted reps x weight: 8 x 30 lb
Kettlebell
Shoulder Press
Dumbbell
🏋 Max lifted reps x weight: 8 x 35 lb
Dumbbell
Incline Row
Barbell
🏋 Max lifted reps x weight: 8 x 125 lb
Barbell
Lat Pulldown
Cable
🏋 Max lifted reps x weight: 8 x 134 lb
Cable
Bent Over Row
Dumbbell
🏋 Max lifted reps x weight: 15 x 50 lb
Dumbbell
Incline Chest Press
Dumbbell
🏋 Max lifted reps x weight: 15 x 50 lb
Dumbbell
Lateral Raise
Dumbbell
🏋 Max lifted reps x weight: 15 x 30 lb
Dumbbell
Cable Crunch
Cable
🏋 Max lifted reps x weight: 15 x 70 lb
Cable
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Before starting the sets, set TM to the T1's 1RM you got during the test last week."],"descriptionExpr":"week == 1 ? 1 :\nweek == 7 ? 3 :\n2","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"},{"weightExpr":"state.tm * 0.5","isAmrap":false,"label":"TM 50%","repsExpr":"10"}]},{"sets":[{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"},{"weightExpr":"state.tm * 0.6","isAmrap":false,"label":"TM 60%","repsExpr":"8"}]},{"sets":[{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"}]},{"sets":[{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"4"}]},{"sets":[{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"2"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]},{"sets":[{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"},{"weightExpr":"state.tm * 0.7","isAmrap":false,"label":"TM 70%","repsExpr":"6"}]},{"sets":[{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"},{"weightExpr":"state.tm * 0.75","isAmrap":false,"label":"TM 75%","repsExpr":"5"}]},{"sets":[{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"},{"weightExpr":"state.tm * 0.8","isAmrap":false,"label":"TM 80%","repsExpr":"4"}]},{"sets":[{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"},{"weightExpr":"state.tm * 0.825","isAmrap":false,"label":"TM 82.5%","repsExpr":"3"}]},{"sets":[{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"},{"weightExpr":"state.tm * 0.85","isAmrap":false,"label":"TM 85%","repsExpr":"2"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]}],"name":"Deficit Deadlift","id":"acwpqfga","state":{"tm":{"value":240,"unit":"lb"}},"finishDayExpr":"","diffPaths":[]},{"variationExpr":"week == 6 || week == 11 || week == 12 ? 2 : 1","exerciseType":{"equipment":"barbell","id":"inclineRow"},"warmupSets":[{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5}],"description":"**T2b**. 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Update the **rm** variable after that again with the right weight.\n\nThen, do the Max Rep Sets."],"descriptionExpr":"week == 6 ? 2 :\nweek == 12 ? 2 : \n1","stateMetadata":{},"variations":[{"sets":[{"weightExpr":"state.rm","isAmrap":false,"label":"RM","repsExpr":"if (week == 1) { 15 }\nelse if (week == 2) { 12 }\nelse if (week == 3) { 10 }\nelse if (week == 4) { 8 }\nelse if (week == 5) { 6 }\nelse if (week == 7) { 12 }\nelse if (week == 8) { 10 }\nelse if (week == 9) { 8 }\nelse { 6 }\n\n"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"},{"weightExpr":"state.rm","isAmrap":true,"label":"MRS","repsExpr":"1"}]},{"sets":[{"weightExpr":"0lb","isAmrap":false,"label":"Skip","repsExpr":"0"}]}],"name":"Incline Row","id":"qqwutsup","state":{"rm":{"value":125,"unit":"lb"}},"finishDayExpr":"","diffPaths":[]},{"variationExpr":"week == 7 || week == 12 ? 2 : 1","exerciseType":{"equipment":"cable","id":"tricepsPushdown"},"warmupSets":[{"value":0.5,"threshold":{"value":10,"unit":"lb"},"reps":5}],"description":"**T3**. 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