Chest/Triceps/shoulders:
Flat BB bench: Max=255
75% max 6 reps 190X6
80% max 5 reps 205X5
80% max 5 reps 205X5
85% max 4 reps 215X4
88% max 3 reps 225X3

Flat Bench Pauses:
68% max 6 reps 175X6
70% max 6 reps 180X6
75% max 4 reps 190X4
80% max 2 reps 205X2

Incline BB bench: Max=Based off flat (255)
65% max 6 reps 165X6
68% max 5 reps 175X5
70% max 4 reps 180X4
75% max 2 reps 190X2

Flat Close Grip bench: Max=225
75% max 6 reps 170X6
80% max 5 reps 180X5
85% max 4 reps 190X3
90% max 2 reps 205X2

Pushdowns:Max=210
70% max 10 reps 150X10
80% max 8 reps 170X8
85% max 6 reps 180X6
90% max 4 reps 190X4

BB shoulder press: Max=160
75% max 8 reps 120X8
85% max 7 reps 135X7
90% max 4 reps 145X4
92% max 3 reps 150X3

Reverse Flies:
20sX12
25sX
30sX

Rear delt extentions:
40X
50X
60X

DB shoulder Press: Max=85s
70% max 8 reps 60X8
80% max 6 reps 70X6
88% max 4 reps 75X4

Back/Biceps:
Bentover pulls:
150X8
155X
160X

DB Rows:
70X
80X
90X

Pullups:
BW 4 Sets

Shrugs:
225X
225X
225X

EZ bar curls:
80X10
90X
100X

Alternating DB curls:
40X
40X
45X

Preacher Curls:
60X
60X
70X

Legs:
Squats: Max=250
75% max 6 reps 190X6
80% max 5 reps 205X5
80% max 5 reps 205X5
85% max 4 reps 215X4
88% max 3 reps 225X3

Conventional Deadlifts: Max=Unknown
75% max 6 reps
80% max 5 reps
80% max 5 reps
85% max 4 reps
88% max 3 reps

Leg curls:
130X10
145X
160X

Leg extentions:
130X10
145X
160X

Calf Rasies:
185X10
205X
225X


3 DAY SPLIT 1 rest day whatda think? This is for powerliftin by the way