Building the Monolith (kg) | FitFrek.com

	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W
1
2
3	Maxes
4		Bench	Squat	OHP	Deadlift
5	1RM	140.0 kg	180.0 kg	100.0 kg	220.0 kg
6	TM	119.0 kg	153.0 kg	85.0 kg	187.0 kg
7
8	Round to			0.5 kg
9	Building the Monolith // WEEK 1
10	Lifting Day 1 // Monday
11	Squat		107.0 kg	5	122.5 kg	5	137.5 kg	5	137.5 kg	5	137.5 kg	5	137.5 kg	5	137.5 kg	5
12	OHP		59.5 kg	5	68.0 kg	5	76.5 kg	5	59.5 kg	AMRAP
13	Chins	x100
14	Face Pulls	x100
15	Dips	x100
16
17	Conditioning Day 1 // Tuesday
18
19
20
21
22
23	Lifting Day 2 // Wednesday
24	Deadlift		131.0 kg	5	149.5 kg	5	168.5 kg	5	168.5 kg	5	168.5 kg	5
25	Bench Press		83.5 kg	5	95.0 kg	5	107.0 kg	5	107.0 kg	5	107.0 kg	5	107.0 kg	5	107.0 kg	5
26	DB Rows			10-20		10-20		10-20		10-20		10-20
27	Curls	x100
28
29	Conditioning Day 2 // Thursday
30
31
32
33
34
35	Lifting Day 3 // Friday
36	OHP		59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5	59.5 kg	5
37	Chin-ups			5		5		5		5		5
38	Face Pulls	x100
39	Shrugs	x100
40	Squats		107.0 kg	5	122.5 kg	5	137.5 kg	5	69.0 kg	20
41
42	Conditioning Day 3 // Saturday
43
44
45
46
47
48	Conditioning Day 4 // Sunday
49
50
51
52
53