351 Program Rep 1 2 3 4 5 6 7 8 9 10

Brzycki 100 95 90 88 86 83 80 78 76 75Start Date Sunday, August 9, 2015

Bench One Rep Max 140Squat One Rep Max 230

Deadlift One Rep Max 260630

CYCLE 1

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 10 August 2015 1 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 5 6 7 8 Set 1 2 3

Kg 145 166 186 JS 207 186 166 145 Kg 124 124 124 124 124 124 124 124 Kg 155 155 155Rep 3 3 3+ 3 1 3 3 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3Actual Actual Actual 0% % Achieved

81%Notes

Bench Slingshot Bench Floor PressWednesday 12 August 2015 3 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 Set 1 2 3 4

Kg 88 101 113 JS 126 113 101 88 Kg 119 119 119 119 Kg 87 87 87 87Rep 3 3 3+ 3 1 3 3 Rep 3 3 3 3 Rep 5 5 5 5Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0 0% % Achieved

81%Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDLFriday 14 August 2015 5 Set 1 2 3 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 Set 1 2 3

Kg 199 199 199 Kg 129 129 129 129 129 129 129 129 Kg 128 128 128 128 Kg 123 123 123Rep 3 3 Rep 3 3 3 3 3 3 3 3 Rep 5 5 5 5 Rep 8 8 8Actual 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0% % Achieved

77%Notes

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 17 August 2015 8 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4

Kg 135 155 176 JS 155 135 Kg 135 135 135 135 135 135 135 135 Kg 166 166 166 166Rep 5 5 5 5 5 5 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3 3Actual 0 0 0 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 0% % Achieved

Notes

Bench Slingshot Bench Floor PressWednesday 19 August 2015 10 Set 1 2 3 4 5 6 Set 1 2 3 4 Set 1 2 3 4

Kg 82 95 107 JS 95 82 Kg 112 112 112 112 Kg 91 91 91 91Rep 5 5 5 5 5 5 Rep 5 5 5 5 Rep 3 3 3 3Actual 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0 0% % Achieved

Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDLFriday 21 August 2015 12 Set 1 2 3 Set 1 2 3 4 5 6 7 Set 1 2 3 4 Set 1 2 3

Kg 211 211 211 Kg 140 140 140 140 140 140 140 Kg 134 134 134 134 Kg 123 123 123Rep 2 2 Rep 3 3 3 3 3 3 3 Rep 3 3 3 3 Rep 8 8 8Actual 0 0 0 Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0% % Achieved

81%Notes

%1RM

3+

3+

3+

2+

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 24 August 2015 15 Set 1 2 3 4 5 6 7 Set 1 2 3 4 5 6 7 8 Set 1 2 3

Kg 155 176 197 207 207 176 155 Kg 114 114 114 114 114 114 114 114 Kg 145 145 145Rep 5 3 1+ 1 1 3 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0% % Achieved

85%Notes

Bench Slingshot Bench Floor PressWednesday 26 August 2015 17 Set 1 2 3 4 5 6 7 Set 1 2 3 4 Set 1 2 3 4

Kg 95 107 120 126 126 107 95 Kg 126 126 126 126 Kg 87 87 87 87Rep 5 3 1+ 1 1 3 Rep 2 2 2 2 Rep 5 5 5 5Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0 0% % Achieved

85%Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDLFriday 28 August 2015 19 Set 1 2 Set 1 2 3 4 5 6 Set 1 2 3 4 Set 1 2 3

Kg 222 JS Kg 152 152 152 152 152 152 Kg 128 128 128 128 Kg 123 123 123Rep 2 1 Rep 3 3 3 3 3 3 Rep 5 5 5 5 Rep 8 8 8Actual 0 0 Actual 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0% % Achieved

Notes

SquatMonday 31 August 2015 22 Set 1 2 3 Bodybuilding Session on Legs

Kg 83 104 124Rep 5 5 5Actual 0 0 0

Notes

BenchTuesday 01 September 2015 23 Set 1 2 3 Bodybuilding Session on Chest & Back

Kg 38 63 77Rep 5 5 5Actual 0 0 0

Notes

DeadliftWednesday 02 September 2015 24 Set 1 2 3 Bodybuilding Session on Shoulders & Arms

Kg 70 117 140Rep 5 5 5Actual 0 0 0

Notes

CYCLE 2 Weight increase Squat 5 Bench 2.5 Dead 5

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 07 September 2015 29 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 5 6 7 8 Set 1 2 3

Kg 148 170 191 JS 212 191 170 148 Kg 127 127 127 127 127 127 127 127 Kg 159 159 159Rep 3 3 3+ 3 1 3 3 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0

5+

5+

3+

83%Notes

Bench Slingshot Bench Floor PressWednesday 09 September 2015 31 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 Set 1 2 3 4

Kg 90 103 116 JS 129 116 103 90 Kg 121 121 121 121 Kg 88 88 88 88Rep 3 3 3+ 3 1 3 3 Rep 3 3 3 3 Rep 5 5 5 5Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0

83%Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDLFriday 11 September 2015 33 Set 1 2 3 Set 1 2 3 4 5 6 7 8 Set 1 2 3 4 Set 1 2 3

Kg 203 203 203 Kg 131 131 131 131 131 131 131 131 Kg 131 131 131 131 Kg 126 126 126Rep 3 3 Rep 3 3 3 3 3 3 3 3 Rep 5 5 5 5 Rep 8 8 8Actual 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0

78%Notes

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 14 September 2015 36 Set 1 2 3 4 5 6 Set 1 2 3 4 5 6 7 8 Set 1 2 3

Kg 138 159 180 JS 159 138 Kg 138 138 138 138 138 138 138 138 Kg 170 170 170Rep 5 5 5 5 5 5 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3Actual 0 0 0 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0Notes

Bench Slingshot Bench Floor PressWednesday 16 September 2015 38 Set 1 2 3 4 5 6 Set 1 2 3 4 Set 1 2 3 4

Kg 84 96 109 JS 96 84 Kg 115 115 115 115 Kg 93 93 93 93Rep 5 5 5 5 5 5 Rep 5 5 5 5 Rep 3 3 3 3Actual 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDLFriday 18 September 2015 40 Set 1 2 3 Set 1 2 3 4 5 6 7 Set 1 2 3 4 Set 1 2 3

Kg 215 215 215 Kg 131 131 131 131 131 131 131 Kg 137 137 137 137 Kg 126 126 126Rep 2 2 Rep 3 3 3 3 3 3 3 Rep 3 3 3 3 Rep 8 8 8Actual 0 0 0 Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0

83%Notes

Squat Speed Low Box (60s rest) - Blue Bands Pause SquatMonday 21 September 2015 43 Set 1 2 3 4 5 6 7 Set 1 2 3 4 5 6 7 8 Set 1 2 3

Kg 159 180 201 212 212 180 159 Kg 117 117 117 117 117 117 117 117 Kg 148 148 148Rep 5 3 1+ 1 1 3 Rep 2 2 2 2 2 2 2 2 Rep 3 3 3Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 0 0 0 0 Actual 0 0 0

88%Notes

Bench Slingshot Bench Floor PressWednesday 23 September 2015 45 Set 1 2 3 4 5 6 7 Set 1 2 3 4 Set 1 2 3 4

Kg 96 109 122 129 129 109 96 Kg 128 128 128 128 Kg 88 88 88 88Rep 5 3 1+ 1 1 3 Rep 2 2 2 2 Rep 5 5 5 5Actual 0 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0 0

87%Notes

Deadlift Speed 2" Deficit Deadlift + Blue Band 2 sec Pause at Knee Deadlift RDL

3+

3+

2+

5+

5+

Friday 25 September 2015 47 Set 1 2 Set 1 2 3 4 5 6 Set 1 2 3 4 Set 1 2 3Kg 227 JS Kg 143 143 143 143 143 143 Kg 131 131 131 131 Kg 126 126 126Rep 2 1 Rep 3 3 3 3 3 3 Rep 5 5 5 5 Rep 8 8 8Actual 0 0 Actual 0 0 0 0 0 0 Actual 0 0 0 0 Actual 0 0 0

Notes

SquatMonday 28 September 2015 50 Set 1 2 3 Bodybuilding Session on Legs

Kg 85 106 127Rep 5 5 5Actual 0 0 0

Notes

BenchTuesday 29 September 2015 51 Set 1 2 3 Bodybuilding Session on Chest & Back

Kg 39 64 77Rep 5 5 5Actual 0 0 0

Notes

DeadliftWednesday 30 September 2015 52 Set 1 2 3 Bodybuilding Session on Shoulders & Arms

Kg 73 122 146Rep 5 5 5Actual 0 0 0

Notes

5KM Running Program8 Weeks

Current 5km Time 0:30:00Start Date Monday 10 August 2015

HRV Distance Rest

Wee

k 1

Interval Tuesday 11 August 2015 1 6 4 x 400m 2min

Tempo Sunday 16 August 2015 6 80% 75% x5km N/A

Wee

k 2

Interval Tuesday 25 August 2015 9 3 2 x 800m 3min

TT Sunday 23 August 2015 13 Yes No x2km N/A

Wee

k 3

Interval Tuesday 08 September 2015 16 6 4 x 400m 2min

Tempo Sunday 30 August 2015 20 80% 70% x5km N/A

Wee

k 4

Interval Tuesday 22 September 2015 23 3 2 x 800m 3min

TT Sunday 06 September 2015 27 Yes No x3km N/A

Wee

k 5

Interval Tuesday 06 October 2015 30 6 4 x 400m 2min

Tempo Sunday 13 September 2015 34 85% 75% x5km N/A

Wee

k 6

Interval Tuesday 20 October 2015 37 3 2 x 800m 3min

TT Sunday 20 September 2015 41 Yes No x4km N/A

Wee

k 7

Interval Tuesday 03 November 2015 44 6 4 x 400m 2min

Tempo Sunday 27 September 2015 48 90% 80% x5km N/A

Wk

8 TT Saturday 03 October 2015 54 Yes No x5km N/A

Target Time(s)

Max

0:37:30

Max

Max

Max

0:00:00

Max

Max

Max

0:00:00

Max

Max

Max

0:00:00

Max