Stole this from here.
Week 1
47,5% x 5 reps
60% x 5 reps
70% x 5 reps
80% x 5 reps
85% x 2 sets of 3 reps
70% x 2 sets of 8 reps
70% x As many reps as you can do.
Week 2
47,5% x 5 reps
60% x 4 reps
72,5% x 3 reps
82,5% x 3 reps
87,5% x 2 sets of 3 reps
90% x 2 reps
95%x 1 reps
80% x 3 sets of 6 reps
80% x As many reps as you can do.
Week 3
47,5% x 5 reps
60% x 4 reps
72,5% x 3 reps
82,5% x 3 reps
87,5% x 3 reps
90% x 2 reps
95%x 2 sets 1 reps
85% x 3 sets of 4 reps
85% x As many reps as you can do.
Week 4
Max out, or add 2,5% toyour old 1RM and recalculate.
