cube predator template

1 Rep Max BP Comp Grip 290 *May be substituded by other bench variation, i.e. floor press, pause press, dead press, board press Close Grip 260 Incline BP 260 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Mon (light day) % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets BP Comp Grip 50 145 8 1 55 159.5 8 1 50 145 8 1 50 145 8 1 50 145 8 1 50 145 8 1 60 174 5 1 65 188.5 5 1 60 174 8 1 60 174 8 1 60 174 8 1 60 174 8 1 70 203 3 5 75 217.5 3 5 70 203 5 1 70 203 5 1 70 203 5 1 70 203 5 3 60 174 AMRAP 2 65 188.5 AMRAP 2 80 232 3 5 80 232 3 1 80 232 3 1 55 159.5 AMRAP 2 85 246.5 3 4 85 246.5 2 1 60 174 AMRAP 2 90 261 1 1 *Close Grip 70 182 AMRAP 3 75 195 AMRAP 3 70 182 AMRAP 2 70 182 AMRAP 2 75 195 AMRAP 2 65 169 AMRAP 2 *Incline DB Press 12,10,8,5-6 4 12,10,8,5-6 4 12,10,8,5-6 4 12,10,8,5-6 4 12,10,8,5-6 4 12,10,8,5-6 4 Skull Crushers 12,10,8,6,5 5 12,10,8,6,5 5 12,10,8,6,5 5 12,10,8,6,5 5 12,10,8,6,5 5 12,10,8,6,5 5 Seated Arnold Presses 12 4 12 4 12 4 12 4 12 4 DB Flyes 10 4 10 4 10 4 10 4 10 4 Barbell Rows 10 4 10 4 10 4 10 4 10 4 Sat (heavy day) % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets % Weight Reps Sets BP Comp Grip 50 145 8 1 50 145 8 1 50 145 8 1 50 145 8 1 50 145 8 1 50 145 5 1 60 174 6 1 60 174 6 1 60 174 6 1 60 174 6 1 60 174 6 1 60 174 3 1 70 203 5 1 70 203 5 1 70 203 5 1 70 203 5 1 70 203 5 1 70 203 3 1 80 232 3 5 80 232 3 1 80 232 3 5 80 232 3 1 80 232 3 1 80 232 2 1 70 203 AMRAP 2 85 246.5 2 4 70 203 AMRAP 2 90 261 1 3 90 261 1 1 90 261 1 1 65 188.5 AMRAP 2 80 232 AMRAP 2 92.5 268.25 1 1 95 275.5 1 1 95 275.5 1 1 100+ PR! 1 1 *DB Palms Facing BP 10,8,6,5 4 10,8,6,5 4 10,8,6,5 4 10,8,6,5 4 10,8,6,5 4 10,8,6,5 4 *Incline BP 70 182 5 3 75 195 4 3 80 208 3 3 75 195 3 3 70 182 3 5 80 208 3 3 DB French Press 15 4 15 4 15 4 15 4 15 4 15 4 Lat Pulldowns 12 4 12 4 12 4 12 4 12 4 12 4 Military Press 12 4 12 4 12 4 12 4 12 4 12 4

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Template for Cube Predator

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Sheet11 Rep MaxBP Comp Grip290*May be substituded by other bench variation, i.e. floor press, pause press, dead press, board pressClose Grip260Incline BP260Week 1Week 2Week 3Week 4Week 5Week 6Mon (light day)%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSetsBP Comp Grip501458155159.5815014581501458150145815014581601745165188.5516017481601748160174816017481702033575217.535702035170203517020351702035360174AMRAP265188.5AMRAP280232358023231802323155159.5AMRAP285246.53485246.52160174AMRAP29026111*Close Grip70182AMRAP375195AMRAP370182AMRAP270182AMRAP275195AMRAP265169AMRAP2*Incline DB Press12,10,8,5-6412,10,8,5-6412,10,8,5-6412,10,8,5-6412,10,8,5-6412,10,8,5-64Skull Crushers12,10,8,6,5512,10,8,6,5512,10,8,6,5512,10,8,6,5512,10,8,6,5512,10,8,6,55Seated Arnold Presses124124124124124DB Flyes104104104104104Barbell Rows104104104104104

Sat (heavy day)%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSets%WeightRepsSetsBP Comp Grip50145815014581501458150145815014581501455160174616017461601746160174616017461601743170203517020351702035170203517020351702033180232358023231802323580232318023231802322170203AMRAP285246.52470203AMRAP290261139026111902611165188.5AMRAP280232AMRAP292.5268.251195275.51195275.511100+PR!11*DB Palms Facing BP10,8,6,5410,8,6,5410,8,6,5410,8,6,5410,8,6,5410,8,6,54*Incline BP701825375195438020833751953370182358020833DB French Press154154154154154154Lat Pulldowns124124124124124124Military Press124124124124124124

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