Contributed by Eric Stone

Core Lifts:  Squat, Bench, Deadlift
 

Week	Core Lifts	Assists
Week 1	5 x 5 @ 75%	5 x 5  4 x 12
Week 2	5 x 5 @ 77%	5 x 5  4 x 12
Week 3	5 x 5 @ 80%	5 x 5  4 x 12
Week 4	5 x 5 @ 82%	5 x 5  4 x 12
Week 5	5 x 5 @ 85%	5 x 5   4 x 12
Week 6	4 x 4 @ 90%	4 x 4  4 x 10
Week 7	4 x 4 @ 91%	4 x 4   4 x 10
Week 8	4 x 4 @ 92%	4 x 4   4 x 10
Week 9	4 x 4 @ 93%	4 x 4  4 x 10
Week 10	3 x 3 @ 95%	3 x 3   4 x 8
Week 11	3 x 3 @ 96%	3 x 3  4 x 8
Week 12	3 x 3 @ 97%	3 x 3   4 x 8
Week 13	2 x 2 @ 100%	n/a
Week 14	2 x 2 @ 102%	n/a

 

Day 1:  Bench, bench assists
Day 2:  Squats, squat assists, upper back and core
Day 3:  Light bench—5 x 2 @ 80%, bench assists
Day 4:  Deadlift, deadlift assists, upper back and core

Bench Assists:  Board press, band bench, close-grip bench, reverse-grip bench, weighted dips, DB press, incline press, decline press
Shoulders:  front raises, plate raises rotator cuff
 Squat Assists:  Pause squats, band squats, front squats, split squats, 4-way hip
Deadlift Assists:  Platform DLs, band deadlifts, rack pulls, barbell holds
Upper Back:  lat pulldowns, DB rows, lat rows, pullups
Core Work:  ab curls, back extentions, Russian twists, side bends