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5 = lb
2.5 = kg

Lift Max (lbs) Round to:

Squat 0 5
Bench 0
Deadlift 0
OSE DESIRED FORMAT
Week 1, Day 1 WEEK 2, Day 1 Week 3, Day 1 Week 4, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 4 7 67% 0 1.0.1 180 4 6 70% 0 1.0.1 180 4 6 73% 0 1.0.1 180 5 5 75% 0 1.0.1 180
Paused Bench 4 7 67% 0 1.1.1 180 4 6 70% 0 1.1.1 180 4 6 73% 0 1.1.1 180 5 5 75% 0 1.1.1 180
Overhead Press 3 8 1.0.1 120 3 8 1.0.1 120 3 7 1.0.1 120 3 7 1.0.1 120
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1 90 3 8 1.0.1 90 3 8 1.0.1 90
GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1 60 5 10 1.0.1 60 5 10 1.0.1 60

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 7 67% 0 1.0.1 180 4 6 70% 0 1.0.1 180 4 6 73% 0 1.0.1 180 5 5 75% 0 1.0.1 180
3ct Pause Bench 3 5 60% 0 1.3.1 180 3 6 60% 0 1.3.1 180 3 4 65% 0 1.3.1 180 3 3 70% 0 1.3.1 180
SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1 45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180
Wide Grip Seated Row (cable - mimic bench grip and
movement) 5 8 1.0.1 90 5 8 1.0.1 90 5 8 1.0.1 90 4 8 1.0.1 90

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Pin Squat (pins set for full depth) 3 6 65% 0 1.1.1 120 3 5 70% 0 1.1.1 120 3 6 68% 0 1.1.1 120 3 5 73% 0 1.1.1 120
2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1 60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1 90 5 8 1.1.1 90 5 8 1.1.1 90
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1 90 3 8 1.1.1 90 4 8 1.1.1 90

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlift (pause barely off floor) 3 6 63% 0 x 120 3 5 65% 0 x 120 3 6 68% 0 x 120 3 5 73% 0 x 120
Rep Bench (Touch and Go) 4 10 63% 0 1.0.1 120 4 10 65% 0 1.0.1 120 4 10 68% 0 1.0.1 120 4 8 70% 0 1.0.1 120
SLDL 3 8 40% 0 1.0.1 180 3 8 43% 0 1.0.1 180 3 6 45% 0 1.0.1 180 3 6 48% 0 1.0.1 180
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1 90 4 8 1.0.1 90 4 8 1.0.1 90
 Week 5 Week 6 Week 7 Week 8
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 3 3 80% 0 1.0.1 180 4 3 82% 0 1.0.1 180 5 2 86% 0 1.0.1 180 4 3 85% 0 1.0.1 180
Competition Squat 2 5 68% 0 1.0.1 180 2 5 70% 0 1.0.1 180 2 4 72% 0 1.0.1 180 3 4 75% 0 1.0.1 180
Competition Pause Bench 4 3 80% 0 1.1.1 180 5 3 82% 0 1.1.1 180 5 2 86% 0 1.1.1 180 5 3 85% 0 1.1.1 180
Competition Pause Bench 2 5 68% 0 1.1.1 180 3 5 70% 0 1.1.1 180 2 4 72% 0 1.1.1 180 3 4 75% 0 1.1.1 180
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x 45s x 60 4 x 45s x 60

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 3 3 80% 0 1.0.1 180 4 3 82% 0 1.0.1 180 5 2 86% 0 1.0.1 180 4 3 85% 0 1.0.1 180
Competition Deadlift 2 5 68% 0 1.0.1 180 2 5 70% 0 1.0.1 180 2 4 72% 0 1.0.1 180 3 4 75% 0 1.0.1 180
2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1 180 3 3 8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
Competition Squat 2 5 65% 0 1.0.1 180 3 5 68% 0 1.0.1 180 2 5 71% 0 1.0.1 180 2 4 74% 0 1.0.1 180
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1 180 4 5 9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
Competition Pause Bench 6 5 70% 0 1.1.1 180 6 4 73% 0 1.1.1 180 6 3 75% 0 1.1.1 180 6 5 68% 0 1.1.1 180
Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1 120 4 3 8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
Competition Deadlift 2 5 65% 0 1.0.1 180 3 5 68% 0 1.0.1 180 2 5 71% 0 1.0.1 180 2 4 74% 0 1.0.1 180
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1 180 4 7 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120 4 10 1.0.1 120
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1 60 6 8 1.0.1 60 6 8 1.0.1 60
 Week 9 Week 10 Week 11
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 5 4 82% 0 1.0.1 180 6 3 85% 0 1.0.1 180 3 3 83% 0 1.0.1 180
Competition Squat 2 4 71% 0 1.0.1 180 2 4 74% 0 1.0.1 180 2 4 76% 0 1.0.1 180
Competition Pause Bench 6 4 82% 0 1.1.1 180 7 4 85% 0 1.1.1 180 3 3 83% 0 1.1.1 180
Competition Pause Bench 2 4 71% 0 1.1.1 180 2 4 74% 0 1.1.1 180 2 4 76% 0 1.1.1 180
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5 8RPE 1.0.1 90
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24 x 60

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 4 82% 0 1.0.1 180 5 3 85% 0 1.0.1 180 3 3 83% 0 1.0.1 180
Competition Deadlift 2 4 71% 0 1.0.1 180 2 4 74% 0 1.0.1 180 2 4 76% 0 1.0.1 180
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3 8RPE 1.1.1 180
Competition Squat 3 5 68% 0 1.0.1 180 3 5 71% 0 1.0.1 180 3 4 74% 0 1.0.1 180
Wide Grip Seated Row (cable - mimic bench grip and
movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1 180 1+1R 3 8RPE 1.2.1 180
Competition Pause Bench 6 5 72% 0 1.1.1 180 6 4 75% 0 1.1.1 180 5 3 78% 0 1.1.1 180
Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 120 1+1R 2 8RPE 1.0.1 180
Competition Deadlift 2 5 68% 0 1.0.1 180 3 5 71% 0 1.0.1 180 3 4 74% 0 1.0.1 180
Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 180

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1 180 1+1R 3 8RPE 1.0.1 180
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5 8RPE 1.0.1 180
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8 1.0.1 60
 Week 12 Week 13 Week 14 Week 15
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1 9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4 72% 1.1.1 180 4 3 76% 1.1.1 180
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6 8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2 9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4 9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2 9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3 8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1 8RPE x 180 1 1 8RPE x 180
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2 9RPE x 180 1+2F 4 9RPE x 180
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 0 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 0 1.1.1 180

4 Days from Competition

Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 0 1.0.1 180
Competition Pause Bench 4 1 85% 0 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 0 1.0.1 180
2 2 78% 0 1.0.1 180
Competition Pause Bench 1 1 85% 0 1.1.1 180
3 2 78% 0 1.1.1 180
Competition Deadlift 1 1 82% 0 1.0.1 180
2 2 75% 0 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 0 1.0.1 180
Competition Pause Bench 3 3 78% 0 1.1.1 180
Competition Deadlift 1 3 75% 0 1.0.1 180