Building the Monolith (lb + kg) | FitFrek.com

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1	To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) full details here - Thanks, FitFrek
2		5/3/1 Building the Monolith
3		1ST CYCLE - WEEKS 1 - 3															2ND CYCLE - WEEKS 4 - 6
4		1RM:	Bench:	135	Press:	95	Deadlift:	256	Squat:	215		Enter Maxes into yellow boxes for First Cycle					1RM:	Bench:	N/A	Press:	N/A	Deadlift:	N/A	Squat:	N/A
5		TM:	Bench:	115	Press:	82.5	Deadlift:	220	Squat:	185							TM:	Bench:	117.5	Press:	85	Deadlift:	225	Squat:	190
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7		Week 1
8		Mon		Wed		Fri			Week 2
9		Squat		Deadlift		Squat			Mon		Wed		Fri		Week 3
10		130	x5	155	x5	130	x5		Squat		Deadlift		Squat		Mon		Wed		Fri
11		150	x5	177.5	x5	150	x5		122.5	x5	145	x5	122.5	x5	Squat		Deadlift		Squat
12		167.5	x5	200	x5	167.5	x5		140	x5	165	x5	140	x5	140	x5	165	x5	140	x5
13		167.5	x5	200	x5	85	x20		157.5	x5	187.5	x5	157.5	x5	157.5	x5	187.5	x5	157.5	x5
14		167.5	x5	200	x5	Press			157.5	x5	187.5	x5	102.5	x20	177.5	x5	210	x5	177.5	x5
15		167.5	x5	Bench Press		10x5@	60		157.5	x5	187.5	x5	Press		177.5	x5	210	x5	102.5	x20
16		167.5	x5	82.5	x5	5x5 Weighted Chins			157.5	x5	Bench Press		10x5@	42.5	177.5	x5	210	x5	Press
17		Press		92.5	x5	100 Facepulls/Band Pullaparts			157.5	x5	75	x5	5x5 Weighted Chins		177.5	x5	Bench Press		10x5@	62.5
18		60	x5	105	x5	100 Shrugs			Press		87.5	x5	100 Facepulls/Band Pullaparts		177.5	x5	87.5	x5	5x5 Weighted Chins
19		67.5	x5	105	x5				55	x5	100	x5	100 Shrugs		Press		100	x5	100 Facepulls/Band Pullaparts
20		75	x5	105	x5				62.5	x5	100	x5			62.5	x5	110	x5	100 Shrugs
21		60	x5+	105	x5				72.5	x5	100	x5			72.5	x5	110	x5
22		100 Chins		105	x5				55	x5+	100	x5			80	x5	110	x5
23		100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20					100 Chins		100	x5			62.5	x5+	110	x5
24		100-200 Dips		100 Curls					100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Chins		110	x5
25									100-200 Dips		100 Curls				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20
26															100-200 Dips		100 Curls
27		Week 4
28		Mon		Wed		Fri			Week 5
29		Squat		Deadlift		Squat			Mon		Wed		Fri		Week 6
30		135	x5	157.5	x5	135	x5		Squat		Deadlift		Squat		Mon		Wed		Fri
31		162.5	x5	180	x5	152.5	x5		125	x5	147.5	x5	125	x5	Squat		Deadlift		Squat
32		172.5	x5	202.5	x5	172.5	x5		142.5	x5	170	x5	142.5	x5	142.5	x5	170	x5	142.5	x5
33		172.5	x5	202.5	x5	95	x20		162.5	x5	192.5	x5	162.5	x5	162.5	x5	192.5	x5	162.5	x5
34		172.5	x5	202.5	x5	Press			162.5	x5	192.5	x5	125	x20	182.5	x5	215	x5	182.5	x5
35		172.5	x5	Bench Press		12x5@	52.5		162.5	x5	192.5	x5	Press		182.5	x5	215	x5	135	x20
36		172.5	x5	82.5	x5	5x5 Weighted Chins			162.5	x5	Bench Press		15x5@	57.5	182.5	x5	215	x5	Press
37		Press		95	x5	100 Facepulls/Band Pullaparts			162.5	x5	77.5	x5	5x5 Weighted Chins		182.5	x5	Bench Press		12x5@	65
38		60	x5	107.5	x5	100 Shrugs			Press		90	x5	100 Facepulls/Band Pullaparts		182.5	x5	90	x5	5x5 Weighted Chins
39		70	x5	107.5	x5				57.5	x5	100	x5	100 Shrugs		Press		100	x5	100 Facepulls/Band Pullaparts
40		77.5	x5	107.5	x5				65	x5	100	x5			65	x5	112.5	x5	100 Shrugs
41		60	x5+	107.5	x5				72.5	x5	100	x5			72.5	x5	112.5	x5
42		100 Chins		107.5	x5				57.5	x5+	100	x5			82.5	x5	112.5	x5
43		100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20					100 Chins		100	x5			65	x5+	112.5	x5
44		100-200 Dips		100 Curls					100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Chins		112.5	x5
45									100-200 Dips		100 Curls				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20
46															100-200 Dips		100 Curls
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