Two-Week Cycle v 1.1

Week 1 #1 (hard)

Squat(belt):
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Bench:
X = new 1-2 RM x 1-2
X - 20 lbs x 2-3

Deadlift(belt):
new 1-2 RM x 1-2

Dips:
BW x 8/8/8

Week 1 #2 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
75-80% x 5/5/5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 1 #3 (hard)

Power Cleans:
X = new 3RM x 3
X - 10 x 3
X - 20 x 3

Squat (belt):
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Bench Press w/ Pause:
X = new 5RM x 5
X - 10lbs x 5
X - 20lbs x 5

Dips:
BW + XX x 5/5/5

Week 2 #1 (easy)

Squat:
70-80% x 5/5/5

Standing Overhead Press:
X = new 1-2 RM x 1-2
X - 10 lbs x 2-3
X - 20 lbs x 3-5

Good Mornings:
70-80% x 8/8/8

Chin-ups:
BW x 8/8/8

Week 2 #2 (hard)

Squat (belt):
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Bench Press:
X = new 3-4 RM x 3-4
X - 10 lbs x 4-5
X - 20 lbs x 4-5

Stiff-Leg Deadlifts:
X = new 5 RM x 5/5

Standing Overhead Press:
75-80% x 5/5/5

Week 2 #3 (really easy)

Squat:
70% x 5/5

Standing Overhead Press:
70% x 5/5

Good Mornings:
70% x 8/8

Chin-ups:
BW x 8/8