jv-
Its just an Excel sheet that I created. I just need to update maximum weights (after completing days 2 or 3) and it works out weight. Dropdow boxes for percentages and coresponding weights are rounded to the nearest 0.5kg.
My coach evolved the programme in november, to suit me getting stuck with the deadlift and press.
Bench press to substitute for OHP for a workout
OHP is either intensity, with 1kg increase on the last PB. Or Volume, which is nearly double the tonnage of the intensity day 😦
Squats are based on how stressfull they are to the body 😕, a variation of heavy/light /medium. Whereby the heaviest weight is on the medium stress day, but not many work reps required.
High stress days are fun. A managable weight with lots of reps and possibly a 5th set
Low stress is saving something for the deadlift.
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user69121
Today was day 2 of a three day split and I'm adding 2kg on the heavy deadlift. Training twice a week.
May add light DL back into day 1 of the program again to get 2.5kg increases. Or try 3 sessions per week now I'm not doing long runs.