Lift Run Bang 365 Spreadsheets

7/29/2019 Lift Run Bang 365 Spreadsheets

1/7

STRONG-15 YOU ONLY NEED TO PLUG IN YOUR GOALS F

Squat Goal 285

Bench Goal 255

Deadlift Goal 375

Phase 1

Squat CyclePhase 1 working weigh 242.25

reps 5 4 3 2 1

week 1 121.125 140.51 164.73 181.688 188.955

week 2 121.125 140.51 16473 181.688 193.8

week 3 121.125 140.51 164.73 18168.8 213.18

Bench Cycle

Phase 1 working weigh 216.75

reps 5 4 3 2 1week 1 108.375 125.72 147.39 162.563 169.065

week 2 108.375 125.72 14739 162.563 173.4

week 3 108.375 125.72 147.39 16256.3 190.74

Deadlift Cycle


reps 5 4 3 2 1

week 1 127.5 159.38 191.25 223.125 255

week 2 159.375 191.25 223.13 255 270.938

week 3 159.375 191.25 223.13 255 280.5

PHASE 2

Squat Cycle


reps 5 4 3 2 1

week 1 132.525 153.73 180.23 198.788 206.739

week 2 132.525 153.73 18023 198.788 212.04

week 3 132.525 153.73 180.23 19878.8 233.244

Bench Cycle


reps 5 4 3 2 1

week 1 118.575 137.55 161.26 177.863 184.977

week 2 118.575 137.55 16126 177.863 189.72


2/7

week 3 118.575 137.55 161.26 17786.3 208.692

Deadlift Cycle


reps 5 4 3 2 1

week 1 139.5 174.38 209.25 244.125 279week 2 174.375 209.25 244.13 279 296.438

week 3 174.375 209.25 244.13 279 306.9

PHASE 3

Squat Cycle

Phase 3 working weigh 285

reps 5 4 3 2 1

week 1 142.5 165.3 193.8 213.75 222.3

week 2 142.5 165.3 19380 213.75 228week 3 142.5 165.3 193.8 21375 250.8

Bench Cycle


reps 5 4 3 2 1

week 1 127.5 147.9 173.4 191.25 198.9

week 2 127.5 147.9 17340 191.25 204

week 3 127.5 147.9 173.4 19125 224.4

Deadlift Cycle


reps 5 4 3 2 1

week 1 150 187.5 225 262.5 300

week 2 187.5 225 262.5 300 318.75

week 3 187.5 225 262.5 300 330


3/7

R THE CYCLE BELOW. THAT'S IT.

Pause Squats

1 1

201.068 213.18 157.4625 2x5

213.18 218.025 169.575 2x5

218.025 225.293 181.6875 2x3

1 1 1xAMAP179.903 190.74 151.725

190.74 195.075 162.5625

195.075 201.578 173.4

1 1 Back Off Sets

270.938 280.5 223.125 3x3

280.5 286.875 239.0625 3x3

286.875 296.438 255 2x3

Pause Squats

1 1x1

219.992 233.244 172.2825 3x3

233.244 238.545 185.535 2x3

238.545 246.497 198.7875 1x3

1 1x1 1xAMAP

196.835 208.692 166.005

208.692 213.435 177.8625


4/7

213.435 220.55 189.72

1 1 Back Off Sets

296.438 306.9 244.125 2x3306.9 313.875 261.5625 2x3

313.875 324.338 279 1x3

Pause Squats

1 1

236.55 250.8 185.25 1x5

250.8 256.5 199.5 1x5256.5 265.05 213.75 1x3

1 1 1xAMAP

211.65 224.4 178.5

224.4 229.5 191.25

229.5 237.15 204

1 1 Back Off Sets

318.75 330 262.5 1x3

330 337.5 281.25 1x3

337.5 348.75 300 1x3


5/7

Upperbody Movement 245

5 98

4 122.5

3 147

2 183.75

1 208.25

AMAP 188.65

Lower Body Movement 275

5 110

4 137.5

3 165

2 206.25

1 233.75

AMAP 200.75


6/7

Squat Goal 285

5 4 3 2 1

week 1 142.5 165.3 193.8 213.75 213.75

week 2 142.5 165.3 193.8 213.75 222.3

week 3 142.5 165.3 193.8 213.75 236.55

week 4 142.5 165.3 193.8 213.75 242.25week 5 142.5 165.3 193.8 213.75 250.8

Bench Goal 255

5 4 3 2 1

week 1 127.5 147.9 173.4 191.25 191.25

week 2 127.5 147.9 173.4 191.25 198.9

week 3 127.5 147.9 173.4 191.25 211.65

week 4 127.5 147.9 173.4 191.25 216.75week 5 127.5 147.9 173.4 191.25 224.4

Deadlift Goa 375

5 4 3 2 1

week 1 150 187.5 225 262.5 281.25

week 2 187.5 225 262.5 281.25 292.5

week 3 187.5 225 262.5 300 311.25

week 4 187.5 225 262.5 300 318.75

week 5 187.5 225 262.5 300 330


7/7

Pause Squat

1 1

222.3 236.55 171 2x3

236.55 242.25 185.25 2x3

242.25 250.8 199.5 2x3

250.8 256.5 213.75 2x3256.5 265.05 228 2x3

Back Off Set

1 1

198.9 211.65 153 1xAMAP

211.65 216.75 165.75 1xAMAP

216.75 224.4 178.5 1xAMAP

224.4 229.5 191.25 1xAMAP229.5 237.15 204 1xAMAP

Back Off Sets

1 1

292.5 311.25 225 3x3

311.25 318.75 243.75 3x3

318.75 330 262.5 2x3

330 337.5 281.25 2x3

337.5 356.25 300 1x3

Lift Run Bang 365 Spreadsheets

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