One RM max for exercises
Week 1
Week 2
Week 3
Deload
Day 1
Day 2
Day 3

Squat

SetIntensityWeightReps
165%
0
5
275%
0
5
385%
0
5
465%
0
5
565%
0
5
665%
0
5
765%
0
5
865%
0
5

Bench press

SetIntensityWeightReps
165%
0
5
275%
0
5
385%
0
5
465%
0
5
565%
0
5
665%
0
5
765%
0
5
865%
0
5

Lat pulldown

SetIntensityWeightReps
150%
0
10
250%
0
10
350%
0
10
450%
0
10
550%
0
10
650%
0
10
750%
0
10