Development board.

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.

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 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.

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.

Already pulling 225 or better, so the deadlift is one heavy set of five every session from week 1.

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 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 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.

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 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.

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.

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.

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.

Tested 3 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.

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 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.

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 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 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.

Your intake form is in and your testing numbers are above, but no lifts were logged on eval day, so there is no plan to build from yet. Come in for a makeup lift session and we will have your twelve weeks up the same day.

Already pulling 225 or better, so the deadlift is one heavy set of five every session from week 1.

Already pulling 225 or better, so the deadlift is one heavy set of five every session from week 1.

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.

Your lifts were logged at 80% rather than as a tested heavy 5, so the numbers below are worked backwards from that rather than measured. Treat week 1 as a check: if it moves easily, tell us and we'll raise the whole ladder. That guesswork disappears at retest.

Deadlift runs 3 sets of 5 until the bar reaches 225 — that lands in week 1. 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.

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 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.

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.

Your form says pull-ups with no added weight but doesn't give a rep count, so there's nothing to build from yet. First session we'll count a strict set and set this properly.

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.

Your form says pull-ups with no added weight but doesn't give a rep count, so there's nothing to build from yet. First session we'll count a strict set and set this properly.

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.

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 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.

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.

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.

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.

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.

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.