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    Cube Spreadsheet

    Uploaded by

    Jake Harrington

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Cube Spreadsheet

    Uploaded by

    Jake Harrington
    6 views3 pages

    Copyright

    © © All Rights Reserved

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    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    6 views3 pages

    Cube Spreadsheet

    Uploaded by

    Jake Harrington

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3

    Maxes 95% of max

    Squat 365 346.75


    Bench 225 213.75
    Deadlift 425 403.75
    The Cube

    Week 1 Weight
    Heavy Squat 80% x 2 reps x 5 sets 277.4

    Speed Bench 60% x 3 reps x 8 sets 128.25

    Rep Deadlift 70% x 8 reps x 1 set 282.625

    Week 2 Weight
    Speed Squat 60% x 3 reps x 8 sets 208.05

    Rep Bench 70% x 8 reps x 1 set 149.625

    Heavy Deadlift 80% x 2 reps x 5 sets 323

    Week 3 Weight
    Rep Squat 70% x 8 reps x 1 set 242.725

    Heavy Bench 80% x 2 reps x 5 sets 171

    Speed Deadlift 60% x 3 reps x 8 sets 242.25

    Week 4 Weight
    Heavy Squat 85% x 2 reps x 3 sets 294.7375

    Speed Bench 65% x 2 reps x 6 sets 138.9375

    Rep Deadlift 80% x 6 reps x 1 set 323

    Week 5 Weight
    Speed Squat 65% x 2 reps x 6 sets 225.3875

    Rep Bench 80% x 6 reps x 1 set 171

    Heavy Deadlift 85% x 2 reps x 3 sets 343.1875

    Week 6 Weight
    Rep Squat 80% x 6 reps x 1 set 277.4

    Heavy Bench 85% x 2 reps x 3 sets 181.6875

    Speed Deadlift 65% x 2 reps x 6 sets 262.4375


    Week 7 Weight
    Heavy Squat 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 312.075 320.7438 329.4125

    Speed Bench 70% x 2 reps x 5 sets 149.625

    Rep Deadlift 85% x 2 reps x 1 set 343.1875

    Week 8 Weight
    Speed Squat 70% x 2 reps x 5 sets 242.725

    Rep Bench 85% x 2 reps x 1 set 181.6875

    Heavy Deadlift 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 363.375 373.4688 383.5625

    Week 9 Weight
    Rep Squat 85% x 2 reps x 1 set 294.7375

    Heavy Bench 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep 192.375 197.7188 203.0625

    Speed Deadlift 70% x 2 reps x 5 sets 282.625

    Front Squats Close Grip


    Olympic Squats Tricep Pushdowns
    Leg Press Kaz Presses
    Lunges Military Press
    Stiff Leg Deads Bicep Curls
    Leg Extensions Shoulder Front and Side Raises
    Leg Curls Upright Rows
    Good Mornings Vogelpohl Rows
    Snatch Grip Deadlifts Abs
    Barbell Rows Forearm Rolls
    Dumbbell Rows Pec Flyes
    Lat Pulldowns Fat Bar Bench
    Chest Supported Rows Push Ups
    Shrugs
    Abs
    Glute Ham Raises
    Back Raises
    Planks

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