Lifting tracker.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

3 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 6. From there it drops to one heavy set of five.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 6. From there it drops to one heavy set of five.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Tested at 90 lb on the goblet squat. The goblet ladder finishes out at 100 lb (2 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 180 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 2. From there it drops to one heavy set of five.

Tested at 100 lb on the goblet squat, which is the top of that ladder. Barbell back squat starts at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 200 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

2 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

Tested at 85 lb on the goblet squat. The goblet ladder finishes out at 100 lb (3 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 170 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 2. From there it drops to one heavy set of five.

Tested at 100 lb on the goblet squat, which is the top of that ladder. Barbell back squat starts at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 200 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

0 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 2. From there it drops to one heavy set of five.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 135 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

4 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Tested 3 reps at +15 lb — bodyweight alone was too easy. The plan holds that 15 lb and builds the reps up to 3 sets of 5 before the weight climbs.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 5. From there it drops to one heavy set of five.

Tested at 100 lb on the goblet squat, which is the top of that ladder. Barbell back squat starts at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 200 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

1 strict pull-up at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Tested at 95 lb on the goblet squat. The goblet ladder finishes out at 100 lb (1 more session, marked g below), then the barbell back squat picks up at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 190 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 115 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

3 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 3. From there it drops to one heavy set of five.

Tested 4 reps at +15 lb — bodyweight alone was too easy. The plan holds that 15 lb and builds the reps up to 3 sets of 5 before the weight climbs.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Tested at 95 lb on the goblet squat. The goblet ladder finishes out at 100 lb (1 more session, marked g below), then the barbell back squat picks up at 95 lb.

With no barbell squat number to work from, the projected ceiling for this block is estimated at 190 lb — roughly double the goblet weight. Jumps start at 10 lb and taper as the bar gets close to that. If a squat gets ugly or depth goes away before then, repeat the weight instead of adding.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 95 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

1 strict pull-up at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

No squat number on the board. First session is a technique work-up to a heavy set of 5 — that number starts the ladder.

No bench number on the board. First session is a work-up to a heavy set of 5 — that number starts the ladder.

Deadlift stays at 3 sets of 5 for the whole block — you don't reach 225 before retest week, and the extra reps are worth more than the weight right now.

Deadlift tested at 95 lb, which usually means it was a starting or technique weight rather than a true heavy 5. If it moved easily, retest in week 1 and the whole ladder shifts up.

Last name is written as Mann on the board and we've recorded it as Manning — if that's wrong, tell us and we'll fix it.

1 strict pull-up at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Tested at 75 lb on the goblet squat. The goblet ladder finishes out at 100 lb (5 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

0 strict pull-ups at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.

Tested at 100 lb on the goblet squat, which is the top of that ladder. Barbell back squat starts at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

Tested 4 reps at +10 lb — bodyweight alone was too easy. The plan holds that 10 lb and builds the reps up to 3 sets of 5 before the weight climbs.

Tested at 75 lb on the goblet squat. The goblet ladder finishes out at 100 lb (5 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

Tested at 55 lb on the goblet squat. The goblet ladder finishes out at 100 lb (9 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

Tested at 100 lb on the goblet squat, which is the top of that ladder. Barbell back squat starts at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

Tested 4 reps at +10 lb — bodyweight alone was too easy. The plan holds that 10 lb and builds the reps up to 3 sets of 5 before the weight climbs.

Tested at 75 lb on the goblet squat. The goblet ladder finishes out at 100 lb (5 more sessions, marked g below), then the barbell back squat picks up at 95 lb.

The projected ceiling for this block is a deliberately conservative 150 lb, and jumps are 5 lb rather than 10. You are early enough in this that a light, clean block beats a heavy, ugly one — if you blow past this number at retest, good. That is exactly what retest is for.

Benched the empty bar only on testing day, so the ladder starts right there at 45 lb and adds a modest 2.5 every session, capped at 90 for this block. That is on purpose — small jumps you always make beat big ones you miss, and if you're over that number by retest week, brilliant.

No deadlift on testing day. First session is a coached technique work-up to a heavy set of 5 — that number starts your ladder. Until you're pulling 225 it's 3 sets of 5, and at this stage the reps matter far more than the number.

1 strict pull-up at bodyweight. The plan is six sets of five all the way through — short sets are easier to finish than long ones while the base is being built. Use a band or a partner early, drop the help as the reps come, and don't add weight this block.