PURPOSE

Reach a defined level of strength early.
Maintain it unchanged for life.


ENTRY STANDARD

≈ 300 Wilks


EQUIPMENT

- Power rack
- Barbell
- 25 lb plates (one pair)
- 45 lb plates (up to four pairs)
- Lifting belt (optional, use only when needed)
- Dip belt (for weighted pull-ups)


STRUCTURE

Each lift:

- ~5 reps (≈60%)
- ~2–3 reps (≈80%)
- 1 clean single

Use only 45s and 25s.


EXECUTION

- All reps controlled
- Singles repeatable
- No grinding

Pressing: shoulders down and back
Pull-ups: chest to bar, brief squeeze at top


FREQUENCY

Daily.


BODYWEIGHT

Maintain bodyweight ≤186 lbs.
Eat to recover, not to excess.


STANDARD

Did you lift and run today?

No credit for past or planned days.


END STATE

A fixed level of strength,
maintained without change,
through daily practice.

LOAD REFERENCE

Bar = 45
25's = 50
45's = 90


SQUAT

| Set    | Total | Load                    |
|--------|-------|-------------------------|
| Light  | 185   | 45 + 90 + 50            |
| Medium | 275   | 45 + 90 + 90 + 50       |
| Heavy  | 315   | 45 + 90 + 90 + 90       |


BENCH

| Set    | Total | Load                    |
|--------|-------|-------------------------|
| Light  | 135   | 45 + 90                 |
| Medium | 185   | 45 + 90 + 50            |
| Heavy  | 225   | 45 + 90 + 90            |

PULL-UP

| Set    | Load                            |
|--------|---------------------------------|
| Light  | Bodyweight                      |
| Medium | +25                             |
| Heavy  | +45                             |

OVERHEAD PRESS

| Set    | Total | Load                    |
|--------|-------|-------------------------|
| Light  | 45    | 45                      |
| Medium | 95    | 45 + 50                 |
| Heavy  | 135   | 45 + 90                 |

CURL

| Set    | Total | Load                    |
|--------|-------|-------------------------|
| Light  | 45    | 45                      |
| Heavy  | 95    | 45 + 50                 |

DEADLIFT

| Set    | Total | Load.                   |
|--------|-------|-------------------------|
| Light  | 225   | 45 + 90 + 90            |
| Medium | 315   | 45 + 90 + 90 + 90       |
| Heavy  | 405   | 45 + 90 + 90 + 90 + 90  |

RUN

| Time (min) | Speed (mph) | Distance (mi) |
|------------|-------------|---------------|
| 16.3125    | 8           | 2.175         |
| 0.5        | 15          | 0.125         |
| 1          | 3           | 0.05          |
| 0.5        | 15          | 0.125         |
| 1          | 3           | 0.05          |
| 0.5        | 15          | 0.125         |
| 1          | 3           | 0.05          |
| 0.5        | 15          | 0.125         |
| 1          | 3           | 0.05          |
| 0.5        | 15          | 0.125         |
|------------|-------------|---------------|
| 22.8125    | —           | 3.0           |