Instructions: There are none. Because you shouldn't be using this. Because it's dumb.

And because this was

just for /u/TheCrimsonGlass and /u/GatorSlim to look at and discuss. Info at the bottom. Cheers!

Deadlift 330 x5 370 x3 410 x1+ 390 x3 370 x3 350 x3 330 x5 310 x5
Day 1

Squat 270 x5 315 x3 315 x5 315 x7 315 x4 315 x6 315 x8

Deadlift Variation 325 x8 325 x8 325 x8 325 x8 325 x8 325 x8

Bench 225 x5 250 x3 280 x1+ 265 x3 250 x3 240 x3 225 x5 210 x5
Day 2

OHP 115 x5 135 x3 135 x5 135 x7 135 x4 135 x6 135 x8

Bench Variation 225 x9 225 x9 225 x9 225 x9 225 x9 225 x9

Squat 295 x5 335 x3 370 x1+ 350 x3 335 x3 315 x3 295 x5 280 x5
Day 3

Deadlift 295 x5 345 x3 345 x5 345 x7 345 x4 345 x6 345 x8

Squat Variation 275 x8 275 x8 275 x8 275 x8 275 x8 275 x8

OHP 110 x5 125 x3 140 x1+ 135 x3 125 x3 120 x3 110 x5 105 x5
Day 4

Bench 250 x5 295 x3 295 x5 295 x7 295 x4 295 x6 295 x8

Pressing Variation 185 x10 185 x10 185 x10 185 x10 185 x10 185 x10

Handy Little Calculator

1 2 3 4 5 6 7 8 9 10 11 12
100 95 90 88 86 83 80 78 76 75 72 70
515 489 464 453 443 427 412 402 391 386 371 361
425 404 383 374 366 353 340 332 323 319 306 298
565 537 509 497 486 469 452 441 429 424 407 396
245 233 221 216 211 203 196 191 186 184 176 172

PR and Corresponding T2/Variation Tracking

1 2 3 4 5 6 7 8 9 10 11 12
Deadlift 405
Bench 275
T1

Squat 365
OHP 135
1 2 3 4 5 6 7 8 9 10 11 12
Deadlift 345
Bench 295
T2

Squat 315
OHP 135
1 2 3 4 5 6 7 8 9 10 11 12

General comments:
 There's no magic.
The sets/reps/percentages/protocol/etc aren't some secret combination for gains. I stole most from nSuns
The only things that really matter are putting in a lot of hard work and balancing it with recovery.
The general approach here was a good balance for me as a beginner.

General use:
Fill in the green stuff
Copy/paste to make it however many days you want
Choose whatever lifts you want
Add any accessories you want
Change percentages if you want to.
Leave weight on the bar or add reps if the back off sets are too light
This isn't a program. It doesn't tell you what to do.
This is a little spreadsheet to help keep track of things if you like the sets/reps/progression

How to pick T1 weights:

In general, alway increase the weight from session to session.
Try to set new rep PRs on the amraps by a small increment
Reset to hit new rep PRs once it gets really heavy (heavy singles, 1RM, heavy doubles)
Embrace resetting - It's the best - It means a new wave of PR attempts
Get some practice with heavy singles. They are a skill.
You can practice heavy singles through the amrap target or just throwing one in.
Personally, I frequently just do one rep at 85-90% after the amrap.
Here are some examples to select reps for the PR targets:

Cycle 1 9 6 3 HS HS=Heavy Single

Cycle 2 8 5 2 HS HD=Heavy Double
Cycle 3 7 4 HD 1

Cycle 1 8 6 4 2 HS
Cycle 2 7 5 3 HD 1

Cycle 1 12 9 6 3 HS
Cycle 2 11 8 5 2 HS
Cycle 3 10 7 4 HD 1

Cycle 1 12 8 4 HD
Cycle 2 11 7 3 HS
Cycle 3 10 6 2 HS
Cycle 4 9 5 HD 1

Cycle 1 10 6 2 HS HS
Cycle 2 12 8 4 HD 1
 It really doesn't matter. I pick mine based on how I'm feeling.
You don't have to go to 12RM or hit every rep PR. E.g. you can just do evens or odds or whatever.
Don't stick to just one.
Find whatever works for you.
Each lift/day can be at a different point, cycle, etc. - E.g. 12RM for bench and 6RM for squats
None of this really matters - Just put in a lot of hard work. :)

How to pick T2 weights

Use a weight you know will be challenging, but allow you to hit all the reps
This will be impacted by how heavy the T1 is
I track them using the chart above
I know what feels right for a given rep PR target in the corresponding T1
Completing hard sets matters, not setting new T2 PRs

How to pick the second T2 weights and reps

IDK - Do anything that's hard but doable?
Don't do them if you don't want to or can't recover.

Any question ask /u/TheCrimsonGlass :)

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