Phase XV Cycle A - 11

Sets Reps Weight Intensity 1RM
*Front Pulldowns
1 14 80 lbs. 57.4% (22RM) 139.2 lbs.
1 12 90 lbs. 64.6% (16RM)
1 10 100 lbs. 71.8% (12RM)
1 8 110 lbs. 79.0% (8RM)
!Bump slightly.

*Seated Rows
1 14 37.5 lbs. 39.5% (46RM) 94.9 lbs.
1 12 50 lbs. 52.6% (27RM)
1 10 62.5 lbs. 65.8% (16RM)
1 8 75 lbs. 79.0% (8RM)
!Bump slightly.

*Dumbell Pullovers
1 12 20 lbs. 39.5% (46RM) 50.6 lbs.
1 10 30 lbs. 59.2% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Bump the first two.

*Machine Shoulder Presses
1 15 20 lbs. 31.6% (65RM) 63.3 lbs.
1 12 30 lbs. 47.4% (33RM)
1 10 40 lbs. 63.2% (17RM)
1 8 50 lbs. 79.0% (8RM)
!Bump slightly.

*Cable Lateral Raises
1 14 10 lbs. 19.7% (122RM) 50.6 lbs.
1 12 20 lbs. 39.5% (46RM)
1 10 30 lbs. 59.2% (21RM)
1 8 40 lbs. 79.0% (8RM)
!Keep.

*Barbell Upright Rows
1 12 20 lbs. 37.5% (50RM) 53.3 lbs.
1 12 30 lbs. 56.3% (23RM)
1 10 40 lbs. 75.0% (10RM)
!Keep.

*Seated Lateral Raises
1 12 12 lbs. 45.0% (37RM) 26.7 lbs.
1 10 16 lbs. 60.0% (20RM)
1 10 20 lbs. 75.0% (10RM)
!Too heavy.

*Machine Crunches, Twisting Crunches, Flat Crunches
3 20 0 lbs. 60.0% (20RM) 0 lbs.