Strength Block 1

The numbers

Bench

275

by Dec 31, 2026

Start

225 x 6

This block

225 x 8+

Squat

315

by Dec 31, 2026

Start

275 x 5

This block

270 x 5+ (W6)

Power clean

225

by Dec 31, 2026

Start

185, a struggle

This block

195 x 5

Bench

315

by Dec 2027

Start

225 x 6

This block

225 x 8+

Squat

405

by Dec 2027

Start

275 x 5

This block

270 x 5+ (W6)

Power clean

275

by Dec 2027, tentative

Start

185, a struggle

This block

195 x 5

Training maxes

Lift	Weeks 1 to 3	Weeks 4 to 6	From
Bench	230	235	85% of 225x6 (270 e1RM)
Squat	275	285	85% of 275x5 (320 e1RM)
Deadlift	Not set	Not set	Set by the Week 1 Thursday calibration

+ set log

Nothing logged yet. Every + set you save on a day page shows up here with its e1RM.

Bodyweight

none

The rules

1
Main lifts never go to failure
Squat, bench, deadlift, clean: stop with a rep left. The + set is the one exception, and it still stops when the next rep is in doubt.
2
Accessories can go to failure
Curls, delts, flies, pushdowns, shrugs, pull-ups, abs. Drop sets welcome. That's where the failure habit lives now.
3
Tuesday and Thursday never swap
The schedule is the program. Same lift, same day, every week.
4
Nothing heavy on Saturday
It's the morning after Friday. Incline, drop sets, and fun only.
5
10:30 to 11:30 is the gym
One hour, every training day. Phone only for the log.
6
No half-mile after lifting
10k+ steps and the jogs to the hill cover it. Speed comes from Wednesday and Friday.

Fuel

Pre-gym

9:30

2 bananas or dates + Greek yogurt, or beef, rice and an apple

Window

9:30 to 5:30

Still 16:8, built around the lift

Post-gym

11:45

40 to 50 g protein + rice, potatoes or pasta

Protein

165 g

1 g per pound, every day

Creatine

5 g

Monohydrate, daily, any time

Bodyweight

170 to 172

Weigh 3 mornings a week; flat or falling means +300 kcal

Plan source: PERSONAL/TRAINING/STRENGTH-BLOCK-1.md