| Week 1: 3x5+ | Week 2: 3x3+ | Week 3: 1x5, 1x3, 1x1+ | Week 4: 3x5 (Deload) | |
| CYCLE 1 | 10 Jan to 04 Feb 2011 | |||
| Core Lift | 1RM | 90% | ||
| Squat | 1,059 | 953 | ||
| Bench Press | 529 | 476 | ||
| Deadlift | 847 | 762 | ||
| Shoulder Press | 424 | 382 | ||
| Core Lift | ||||
| Squat | Mon, 10 Jan | Mon, 17 Jan | Mon, 24 Jan | Mon, 31 Jan |
| Set 1 | 620.00 | 665.00 | 715.00 | 380.00 |
| Set 2 | 715.00 | 760.00 | 810.00 | 475.00 |
| Set 3 | 810.00 | 860.00 | 905.00 | 570.00 |
| PR: Set 3 | 10 | NA | ||