12 WEEK STRENGTH TEMPL

Welcome
Thank you for purchasing the Barbell Medicine 12-Week Strength Template!

This template is geared towards maximizing improvements in the squat, bench press, and deadlift for someone hea
competition. We also offer a press template for those who are competing in a meet where the overhead press is tes

Finally, the final few weeks of this program are dedicated to peaking. However, we know that people will respond di
different strategies. We recommend you follow the peak laid out in this block initially, but on subsequent runs throug
strategies from our free peaking templates, found here: https://www.barbellmedicine.com/peaking-template/

Watch Introductory Video

Version 2.3
10.29.2018
12 WEEK STRENGTH TEMPLATE

Week Strength Template!

ements in the squat, bench press, and deadlift for someone heading to a powerlifting meet or similar
e who are competing in a meet where the overhead press is tested. You can find that in our store.

cated to peaking. However, we know that people will respond differently to peaking and therefore require
eak laid out in this block initially, but on subsequent runs through this template you can try different
ere: https://www.barbellmedicine.com/peaking-template/

Version 2.3
10.29.2018
 HELP & INFORMATION

Find information to answer questions on various topics here. Select a help topic from the menu below:

[Click to Select Help Topic]

lect a help topic from the menu below:
Here, you will find links to various resources withing topics of interest to assist you.

RESOURCE
TYPE

DEMONSTRA

VIDEO

VIDEO
 DEMONSTRAT

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO
 DEMONSTRA

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO

DEMONSTRAT

VIDEO

VIDEO
VIDEO

VIDEO

VIDEO

VIDEO

TUTORIA

VIDEO

VIDEO

VIDEO

VIDEO

VIDEO
 TUTORIAL

VIDEO

VIDEO

TUTORIAL

VIDEO

VIDEO

VIDEO

VIDEO

TUTORIAL

VIDEO
to various resources withing topics of interest to assist you.

DESCRIPTION / LINK

DEMONSTRATIONS: OLY

Power Clean

Power Snatch
 DEMONSTRATIONS: PRESS

Press

Push Press

Press 2.0

Bench Press (Comp)

2ct paused bench

3ct paused bench

Touch n Go Bench

Close Grip bench

Floor Press

Close Grip Floor Press

Pin Bench
 DEMONSTRATIONS: PULL

Deadlift

Pendlay Row

Rack pull, mid shin

RDL

SLDL

2" deficit DL

2ct paused deadlift

Lever Row

DEMONSTRATIONS: SQUAT

Squat

2ct Paused Squat

303 Tempo Squat

530 Tempo Squat

Pin Squat

Front Squat

TUTORIALS: OLY

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Jerk
 TUTORIALS: PRESS

How to Press

How to Bench Press

TUTORIALS: PULL

How to Deadlift

How to Deadlift (Thrall)

How to RDL

How to SLDL

TUTORIALS: SQUAT

How to Squat
 CALCULATORS

ESTIMATED ONE-REP MAX CALCULATOR

This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.

HOW TO USE

In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you w
rep max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calc

Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.

Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter i

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE
 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
 CALCULATORS Help

Rated Perceived Exertion) and number of reps.

ber on the row corresponding with the RPE for which you wish to calculate your estimated one-
er containing the number of reps for which you wish to calculate your one-rep max.

RPE, you would enter a number in the highlighted box.

ax will be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION DEAD LIFT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION PRESS
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION SQUAT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 2
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 8 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 9 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 10 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 11 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 12 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 13 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION DEAD LIFT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 8 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 9 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 10 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 11 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 12 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 13 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION PRESS
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 8 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 9 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 10 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 11 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 12 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 13 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION SQUAT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 8 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 9 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 10 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 11 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 12 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 13 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 8 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 9 #N/A #N/A #N/A

WEEK 10 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 11 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 12 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 13 #N/A #N/A #N/A

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 2
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 8 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 9 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 10 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 11 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 12 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 13 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 8 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 9 #N/A #N/A #N/A

WEEK 10 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 11 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 12 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 13 #N/A #N/A #N/A

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 8 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 9 #N/A #N/A #N/A

WEEK 10 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 11 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 12 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 13 #N/A #N/A #N/A

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 8 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 9 #N/A #N/A #N/A

WEEK 10 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 11 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 12 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 13 #N/A #N/A #N/A

- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -
Week 1 Day 1
Exercise One: Squat with belt

Exercise Two: Overhead Press with belt

Exercise Three: Pendlay Row

Notes:

Day 1
ek 2

Exercise One: Squat with belt

Week
Exercise Two: Overhead Press with be

Exercise Three: Pendlay Row

Notes:

Day 1
Week 3

Exercise One: Squat with belt

Exercise Two: Overhead Press with be

Exercise Three: Pendlay Row

 Notes:

Day 1
Week 4

Exercise One: Squat with belt

Exercise Two: Overhead Press with be

Exercise Three: Pendlay Row

Notes:
 Day 1
Week 5 Exercise One: Squat with belt

Exercise Two: Overhead Press with be

Exercise Three: 3 count paused bench

Notes:

Day 1
ek 6
Week 6
Exercise One: Squat with belt

Exercise Two: Overhead Press with be

Exercise Three: 3 count paused bench

Notes:

Day 1
Week 7

Exercise One: Squat with belt

Exercise Two: Overhead Press with be

We
Exercise Three: 2ct paused Bench

Notes:

Day 1
Week 8

Exercise One Squat with belt

Exercise Two Overhead Press with be

Exercise Three 2ct paused Bench

Notes
 Day 1
Week 9 Exercise One Squat with belt

Exercise Two Touch and Go Bench

Exercise Three 2ct paused Bench

Notes

Day 1
ek 10

Exercise One Squat with belt

Week 1
Exercise Two Touch and Go Bench

Exercise Three 2ct paused Bench

Notes

Day 1
Week 11

Exercise One Squat with belt

Exercise Two Touch and Go Bench

Exercise Three 2ct paused Bench

 Notes

Day 1
Week 12

Exercise One Squat with belt

Exercise Two Touch and Go Bench

Exercise Three 2ct paused Bench

Notes
 Day 1
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Squat with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
rhead Press with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row
• 10 reps @ RPE 9
•No back off sets

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)
 • 1 rep @ RPE 8 (90-93% 1RM)
head Press with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1
more set of 10

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1
more set of 10
 Day 1

• 1 rep @ RPE 8 (90-93% 1RM)

Squat with belt •Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt •Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1
more set of 10
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt • Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt • Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
unt paused bench • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1
more set of 10

Day 1
 • 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt • Take off 15% from 1 @ 8 for
4 reps x 2 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt • Take off 15% from 1 @ 8 for
4 reps x 2 sets (75-77% 1RM)

•8 reps @RPE 7
•8 reps @ RPE 8
unt paused bench
•8 reps @ RPE 9
• No back off sets

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt • Take off 15% from 1 @ 8 for
4 reps x 4 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt • Take off 15% from 1 @ 8 for
4 reps x 4 sets (75-77% 1RM)
 •8 reps @RPE 6
•8 reps @ RPE 7
ct paused Bench •8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more
sets of 8

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt • Take off 15% from 1 @ 8 for
4 reps x 4 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

head Press with belt • Take off 15% from 1 @ 8 for
4 reps x 4 sets (75-77% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
ct paused Bench •8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more
sets of 8
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt •4 reps @ RPE 8 (84%) x 3 sets
of 4
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
ch and Go Bench •4 reps @ RPE 8 (84%) x 3 sets
of 4
•4 reps @ RPE 7
• 4 reps @ RPE 8
ct paused Bench •4 reps @ RPE 9
• -5% from 4 @ 9 x 1 set of 4

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt •3 reps @ RPE 8 (86%) x 2 sets
of 3
 • 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
ch and Go Bench •3 reps @ RPE 8 (86%) x 2 sets
of 3
•4 reps @ RPE 7
• 4 reps @ RPE 8
ct paused Bench •4 reps @ RPE 9
• -5% from 4 @ 9 x 2 sets of 4

Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt •3 reps @ RPE 9 (89%) x 3 sets
of 3
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
ch and Go Bench •3 reps @ RPE 9 (89%) x 3 sets
of 3
•4 reps @ RPE 7
• 4 reps @ RPE 8
ct paused Bench •4 reps @ RPE 9
• -5% from 4 @ 9 x 2 sets of 4
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt •3 reps @ RPE 9 (89%) x 2 sets
of 3
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
ch and Go Bench •3 reps @ RPE 9 (89%) x 2 sets
of 3
•4 reps @ RPE 7
• 4 reps @ RPE 8
ct paused Bench •4 reps @ RPE 9
• -5% from 4 @ 9 x 1 set of 4
 Day 2
Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: 3-0-3 Tempo Squat

Notes:

Day 2
Exercise One: Deadlift with belt
Exercise Two: 1 count paused bench

Exercise Three: 3-0-3 Tempo Squat

Notes:

Day 2
Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: 3-0-3 Tempo Squat

 Notes:

Day 2

Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: 3-0-3 Tempo Squat

Notes:
 Day 2
Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: 5-3-0 Tempo Squat

Notes:

Day 2
Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: Squat, no belt

Notes:

Day 2
Exercise One: Deadlift with belt

Exercise Two: 1 count paused bench

Exercise Three: Squat, no belt

Notes:

Day 2
Exercise One Deadlift with belt

Exercise Two 1 count paused bench

Exercise Three Squat, no belt

Notes
 Day 2
Exercise One Deadlift with belt

Exercise Two 1 count paused bench

Exercise Three 2ct paused squat

Notes

Day 2
Exercise One Deadlift with belt
Exercise Two 1 count paused bench

Exercise Three 2ct paused squat

Notes

Day 2
Exercise One Deadlift with belt

Exercise Two 1 count paused bench

Exercise Three 2ct paused squat

 Notes

Day 2
Exercise One Deadlift with belt

Exercise Two 1 count paused bench

Exercise Three 2ct paused squat

Notes
2 D
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise One:
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise Two:
•5 reps @ 9 (84% of 1RM)
•No Back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Exercise Three:
• 10 reps @ RPE 9
•No back off sets

Notes:

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•Take off 20% from 1 @ 8 for Exercise One:
5 reps x 5 sets (70-73% 1RM)
 • 1 rep @ RPE 8 (90-93% 1RM)
•Take off 20% from 1 @ 8 for Exercise Two:
5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Exercise Three:
•Take off 5% from 10 @ 9 for 1
more set of 10

Notes:

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•Take off 20% from 1 @ 8 for Exercise One:
5 reps x 5 sets (70-73% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

•Take off 20% from 1 @ 8 for Exercise Two:
5 reps x 6 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Exercise Three:
•Take off 5% from 10 @ 9 for 1
more set of 10
 Notes:

2 D

• 1 rep @ RPE 8 (90-93% 1RM)

•Take off 17% from 1 @ 8 for Exercise One:
4 reps x 5 sets (73-76% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

•Take off 17% from 1 @ 8 for Exercise Two:
4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Exercise Three:
•Take off 5% from 10 @ 9 for 1
more set of 10

Notes:
2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• Take off 17% from 1 @ 8 for Exercise One:
4 reps x 6 sets (73-76% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• Take off 17% from 1 @ 8 for Exercise Two:
4 reps x 6 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Exercise Three:
•Take off 5% from 10 @ 9 for 1
more set of 10

Notes:

2 D
 • 1 rep @ RPE 8 (90-93% 1RM)
• Take off 15% from 1 @ 8 for Exercise One:
4 reps x 2 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• Take off 15% from 1 @ 8 for Exercise Two:
4 reps x 2 sets (75-77% 1RM)

•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three:
•8 reps @ RPE 9
• No back off sets

Notes:

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• Take off 15% from 1 @ 8 for Exercise One:
4 reps x 4 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• Take off 12% from 1 @ 8 for Exercise Two:
3 reps x 5 sets (78-81% 1RM)
 •8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8 Exercise Three:
• Repeat 8 reps @ 8 for 2 more
sets of 8

Notes:

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• Take off 15% from 1 @ 8 for Exercise One
4 reps x 4 sets (75-77% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• Take off 12% from 1 @ 8 for Exercise Two
3 reps x 5 sets (78-81% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8 Exercise Three
• Repeat 8 reps @ 8 for 2 more
sets of 8

Notes
2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•80% e1RM x 4 sets of 4 Exercise One

• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•85% e1RM x 3 reps x 3 sets

•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Exercise Three
• -5% from 4 @ 9 x 1 set of 4

Notes

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
•80% e1RM x 2 sets of 4
 • 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise Two
•85% e1RM x 3 reps x 4 sets

•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Exercise Three
• -5% from 4 @ 9 x 2 sets of 4

Notes

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
•85% e1RM x 3 reps x 3 sets

• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•89% e1RM x 2 reps x 3 sets

•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Exercise Three
• -5% from 4 @ 9 x 2 sets of 4
 Notes

2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
•85% e1RM x 3 reps x 3 sets

• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•89% e1RM x 2 reps x 3 sets

•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Exercise Three
• -5% from 4 @ 9 x 1 set of 4

Notes
 Day 3
Overload Bench 1
•4 reps @ RPE 7
The overload bench is
•4 reps @ RPE 8
equipment dependent.
Squat, no belt I would
•4 reps @ RPE 9
prefer The overload bench is
•No back off sets
equipment dependent. I would
prefer the slingshot bench to •4 reps @ RPE 7
bench w/ chains, to bench w/ •4 reps @ RPE 8
bands, Press Accessory
to floor press or1board •4 reps @ RPE 9
Ideally
press, butthe all
pressare accessory will
good options. •No back off sets
be
Uselighter or only
the same very slightly
variation each
• 10 reps @ RPE 7
heavier
week.the than the normal
slingshot press.I
bench to
• 10 reps @ RPE 8
prefer
benchclose grip incline>
w/ chains, incline
to bench w/
• 10 reps @ RPE 9
bench
bands,touch n go
to floor > pinorpress
press boardat
•No back off sets
shoulder
press, butlevel > DB
all are Incline
good > DB
options..
press > Dips (Do the same
variation for the first 5 weeks)

Day 3 •4 reps @ RPE 7

•4 reps @ RPE 8
• 4 reps @ RPE 9
Squat, no belt
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
effort is ~ RPE 9 again)
 equipment dependent. I would
prefer The overload bench is
equipment dependent. I would •4 reps @ RPE 7
prefer the slingshot bench to •4 reps @ RPE 8
bench w/ chains, to bench w/ • 4 reps @ RPE 9
bands, Press Accessory
to floor press or1board •Take 5% off from the 4 @ RPE
Ideally
press, butthe all
pressare accessory will 9 set and do 2-3 sets of 4 (until
good options.
be
Uselighter or only
the same very slightly
variation each • 10isreps
effort @ RPE
~ RPE 7
9 again)
heavier
week.the than the normal
slingshot press.I
bench to • 10 reps @ RPE 8
prefer
benchclose grip incline>
w/ chains, incline
to bench w/ • 10 reps @ RPE 9
bench
bands,touch n go
to floor > pinorpress
press boardat •Take off 5% from 10 @ 9 for 1
shoulder
press, butlevel > DB
all are Incline
good > DB
options.. more set of 10
press > Dips (Do the same
variation for the first 5 weeks)

Day 3 •4 reps @ RPE 7

Overload Bench 1
•4 reps @ RPE 8
The overload bench is
• 4 reps @ RPE 9
equipment dependent.
Squat, no belt I would
•Take 5% off from the 4 @ RPE
prefer The overload bench is
9 set and do 2-3 sets of 4 (until
equipment dependent. I would •4 reps @ RPE 7
effort is ~ RPE 9 again)
prefer the slingshot bench to •4 reps @ RPE 8
bench w/ chains, to bench w/ • 4 reps @ RPE 9
bands, Press Accessory
to floor press or1board •Take 5% off from the 4 @ RPE
Ideally
press, butthe all
pressare accessory will
good options. 9 set and do 2-3 sets of 4 (until
be
Uselighter or only
the same very slightly
variation each • 10isreps
effort @ RPE
~ RPE 7
9 again)
heavier
week.the than the normal
slingshot press.I
bench to • 10 reps @ RPE 8
prefer
benchclose grip incline>
w/ chains, incline
to bench w/ • 10 reps @ RPE 9
bench
bands,touch n go
to floor > pinorpress
press boardat •Take off 5% from 10 @ 9 for 1
shoulder
press, butlevel > DB
all are Incline
good > DB
options.. more set of 10
press > Dips (Do the same
variation for the first 5 weeks)
 Day 3
•4 reps @ RPE 7
Overload Bench 1
•4 reps @ RPE 8
The overload bench is
• 4 reps @ RPE 9
equipment dependent.
Squat, no belt I would
•Take 5% off from the 4 @ RPE
prefer The overload bench is
9 set and do 2-3 sets of 4 (until
equipment dependent. I would •4 reps @ RPE 7
effort is ~ RPE 9 again)
prefer the slingshot bench to •4 reps @ RPE 8
bench w/ chains, to bench w/ • 4 reps @ RPE 9
bands, Press Accessory
to floor press or1board •Take 5% off from the 4 @ RPE
Ideally
press, butthe all
pressare accessory will
good options. 9 set and do 2-3 sets of 4 (until
be
Uselighter or only
the same very slightly
variation each • 10isreps
effort @ RPE
~ RPE 7
9 again)
heavier
week.the than the normal
slingshot press.I
bench to • 10 reps @ RPE 8
prefer
benchclose grip incline>
w/ chains, incline
to bench w/ • 10 reps @ RPE 9
bench
bands,touch n go
to floor > pinorpress
press boardat •Take off 5% from 10 @ 9 for 1
shoulder
press, butlevel > DB
all are Incline
good > DB
options.. more set of 10
press > Dips (Do the same
variation for the first 5 weeks)
 Day 3 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
5-3-0 Tempo Squat
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
•4 reps @ RPE 7
effort is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
Floor Press
Press Accessory 1 •Take 5% off from the 4 @ RPE
Ideally the press accessory will 9 set and do 2-3 sets of 4 (until
be lighter or only very slightly • 10isreps
effort @ RPE
~ RPE 7
9 again)
heavier than the normal press.I • 10 reps @ RPE 8
prefer close grip incline> incline • 10 reps @ RPE 9
bench touch n go > pin press at •Take off 5% from 10 @ 9 for 1
shoulder level > DB Incline > DB more set of 10
press > Dips (Do the same
variation for the first 5 weeks)

Day 3
 • 1 rep @ RPE 8
2ct paused squat
• 3 reps @ RPE 9 x 1 set

• 1 rep @ RPE 8
Floor Press
• 3 reps @ RPE 9 x 1 set

•8 reps @RPE 7
•8 reps @ RPE 8
Press, no belt
•8 reps @ RPE 9
• No back off sets

Day 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
2ct paused squat
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Floor Press
•-5% from 3 @ RPE 9 x 2 sets of
3
 •8 reps @RPE 6
•8 reps @ RPE 7
Press, no belt •8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more
sets of 8

Day 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
2ct paused squat
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Floor Press
•-5% from 3 @ RPE 9 x 2 sets of
3
•8 reps @RPE 6
•8 reps @ RPE 7
Press, no belt •8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more
sets of 8
Day 3
None None

None None

None None

Day 3
None None
None None

None None

Day 3
None None

None None

None None
Day 3
None None

None None

None None
 Day 4
Exercise One: Rack Pull, mid shin

Exercise Two: Leg

ClosePress
Gripor RDL
Bench
If you have access to a leg press
and tend to have issues good
morning your squats, I would
prefer using leg press just to
Exercise Three:
apply a bit of extra stress to the
legs without taxing the back as
much. If no leg press, do RDL's.
On the leg press, try and
Notes: replicate your squat stance

Day 4
Exercise One: Rack Pull, mid shin
Exercise Two: Leg
ClosePress
Gripor RDL
Bench
If you have access to a leg press
and tend to have issues good
morning your squats, I would
prefer using leg press just to
Exercise Three:
apply a bit of extra stress to the
legs without taxing the back as
much. If no leg press, do RDL's.
On the leg press, try and
Notes: replicate your squat stance

Day 4
Exercise One: Rack Pull, mid shin

Exercise Two: Leg

ClosePress
Gripor RDL
Bench
If you have access to a leg press
and tend to have issues good
morning your squats, I would
prefer using leg press just to
Exercise Three:
apply a bit of extra stress to the
legs without taxing the back as
much. If no leg press, do RDL's.
On the leg press, try and
replicate your squat stance
 Notes:

Day 4

Exercise One: Rack Pull, mid shin

Exercise Two: Leg

ClosePress
Gripor RDL
Bench
If you have access to a leg press
and tend to have issues good
morning your squats, I would
prefer using leg press just to
Exercise Three:
apply a bit of extra stress to the
legs without taxing the back as
much. If no leg press, do RDL's.
On the leg press, try and
Notes: replicate your squat stance
 Day 4
2 count paused deadlift @ 1" off
Exercise One:
floor

Exercise Two: Touch n Go bench

Exercise Three: SLDL

Notes:

Day 4
 2 count paused deadlift @ 1" off
Exercise One:
floor

Exercise Two: Touch n Go bench

Exercise Three: SLDL

Notes:

Day 4
2 count paused deadlift @ 1" off
Exercise One:
floor

Exercise Two: Touch n Go bench

Exercise Three: SLDL

Notes:

Day 4
2 count paused deadlift @ 1" off
Exercise One
floor

Exercise Two Touch n Go bench

Exercise Three SLDL

Notes
 Day 4
Exercise One Pin Squat

Exercise Two Pin bench

Exercise Three 2" deficit deadlift

Notes

Day 4
Exercise One Pin Squat
Exercise Two Pin bench

Exercise Three 2" deficit deadlift

Notes

Day 4
Exercise One Pin Squat

Exercise Two Pin bench

Exercise Three 2" deficit deadlift

 Notes

Day 4
Exercise One Pin Squat

Exercise Two Pin bench

Exercise Three 2" deficit deadlift

Notes
4
•4 reps @ RPE 7
•4 reps @ RPE 8
Conditioning:
•4 reps @ RPE 9
•No back off sets
•4 reps @ RPE 7
•4 reps @ RPE 8
Upper Back Work:
•4 reps @ RPE 9
•No back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Trunk Work:
• 10 reps @ RPE 9
•No back off sets

Arm Work:

4 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
effort is ~ RPE 9 again)
 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
• 10isreps
effort @ RPE
~ RPE 7
9 again)
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Trunk Work:
•Take off 5% from 10 @ 9 for 1
more set of 10

Arm Work:

4 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
•4 reps @ RPE 7
effort is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
• 10isreps
effort @ RPE
~ RPE 7
9 again)
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Trunk Work:
•Take off 5% from 10 @ 9 for 1
more set of 10
 Arm Work:

4
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
•4 reps @ RPE 7
effort is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
• 10isreps
effort @ RPE
~ RPE 7
9 again)
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Trunk Work:
•Take off 5% from 10 @ 9 for 1
more set of 10

Arm Work:
4 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
•4 reps @ RPE 7
effort is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work:
•Take 5% off from the 4 @ RPE
9 set and do 2-3 sets of 4 (until
• 10isreps
effort @ RPE
~ RPE 7
9 again)
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Trunk Work:
•Take off 5% from 10 @ 9 for 1
more set of 10

Arm Work:

4
 • 1 rep @ RPE 8
Conditioning:
• 3 reps @ RPE 9 x 1 set

• 1 rep @ RPE 8
Upper Back Work:
• 3 reps @ RPE 9 x 1 set

•8 reps @RPE 7
•8 reps @ RPE 8
Trunk Work:
•8 reps @ RPE 9
• No back off sets

Arm Work:

4
•1 rep @ RPE 8
• 3 reps @ RPE 9
Conditioning:
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Upper Back Work:
•-5% from 3 @ RPE 9 x 2 sets of
3
 •8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8 Trunk Work:
• Repeat 8 reps @ 8 for 2 more
sets of 8

Arm Work:

4
•1 rep @ RPE 8
• 3 reps @ RPE 9
Conditioning
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Upper Back Work
•-5% from 3 @ RPE 9 x 2 sets of
3
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8 Trunk Work
• Repeat 8 reps @ 8 for 2 more
sets of 8

Arm Work
4
•1 rep @ RPE 8
• 3 reps @ RPE 9
Conditioning
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Upper Back Work
•-5% from 3 @ RPE 9 x 2 sets of
3
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Trunk Work
• -5% from 4 @ 9 x 1 set of 4

Arm Work

4
•1 rep @ RPE 8
• 3 reps @ RPE 9 Conditioning
•No back off sets
 •1 rep @ RPE 8
• 3 reps @ RPE 9 Upper Back Work
•No back off sets
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Trunk Work
• -5% from 4 @ 9 x 2 sets of 4

Arm Work

4
•1 rep @ RPE 8
• 3 reps @ RPE 9
Conditioning
•-5% from 3 @ RPE 9 x 2 sets of
3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Upper Back Work
•-5% from 3 @ RPE 9 x 2 sets of
3
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Trunk Work
• -5% from 4 @ 9 x 2 sets of 4
 Arm Work

4
• 1 rep @ RPE 8
• 2 reps @ RPE 9 Conditioning
•-5% from 2 @ 9 for 2 sets of 2

• 1 rep @ RPE 8
• 2 reps @ RPE 9 Upper Back Work
•-5% from 2 @ 9 for 2 sets of 2
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Trunk Work
• -5% from 4 @ 9 x 1 set of 4

Arm Work
 GPP
25 min steady state @ RPE 6 1x/wk

7 minutes upper back work AMRAP

7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, triceps press downs 1x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls

GPP
25 min steady state @ RPE 6 1x/wk
 7 minutes upper back work AMRAP

7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
25 min steady state @ RPE 6 1x/wk

7 minutes upper back work AMRAP

7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP

30 min steady state @ RPE 6 1x/wk

20 sec sprint every 2 min x 14 minutes 1x/wk

8 minutes upper back work AMRAP

8 minutes ab work AMRAP

4 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
 GPP
30 min steady state @ RPE 6 1x/wk
20 sec sprint every 2 min x 14 minutes 1x/wk

8 minutes upper back work AMRAP

8 minutes ab work AMRAP

4 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
 30 min steady state @ RPE 6 1x/wk
20 sec sprint every 2 min x 14 minutes 1x/wk

9 minutes upper back work AMRAP

9 minutes ab work AMRAP

4 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
30 min steady state @ RPE 6 1x/wk
20 sec sprint every 2 min x 14 minutes 1x/wk

9 minutes upper back work AMRAP

 9 minutes ab work AMRAP

5 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

5 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
30 min steady state @ RPE 6 1x/wk
20 sec sprint every 2 min x 14 minutes 1x/wk

8 minutes upper back work AMRAP

8 minutes ab work AMRAP

5 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

5 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
 GPP
30 min steady state @ RPE 6 1x/wk
20 sec sprint every 2 min x 14 minutes 1x/wk

8 minutes upper back work AMRAP

8 minutes ab work AMRAP

5 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

5 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
25 min steady state @ RPE 6 1x/wk
 7 minutes upper back work AMRAP

7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
25 min steady state @ RPE 6 1x/wk

5 minutes upper back work AMRAP

5 minute ab work AMRAP

3 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

GPP
25 min steady state @ RPE 6 1x/wk

5 minutes upper back work AMRAP

5 minute ab work AMRAP

None
 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: Pendlay Row

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•5 reps @ 7 (79% of 1RM) •5 reps @ 7 (79% of 1RM) • 10 reps @ RPE 7

•5 reps @ 8 (81% of 1RM) •5 reps @ 8 (81% of 1RM) • 10 reps @ RPE 8
REPS & RPE: REPS & RPE: REPS & RPE:
•5 reps @ 9 (84% of 1RM) •5 reps @ 9 (84% of 1RM) • 10 reps @ RPE 9
•No Back off sets •No Back off sets •No back off sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 3-0-3 Tempo Squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•5 reps @ 7 (79% of 1RM) •5 reps @ 7 (79% of 1RM) • 10 reps @ RPE 7

•5 reps @ 8 (81% of 1RM) •5 reps @ 8 (81% of 1RM) • 10 reps @ RPE 8
REPS & RPE: REPS & RPE: REPS & RPE:
•5 reps @ 9 (84% of 1RM) •5 reps @ 9 (84% of 1RM) • 10 reps @ RPE 9
•No Back off sets •No Back off sets •No back off sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

Overload Bench 1
The overload bench is equipment dependent. I would prefer The
Press Accessory 1
overload bench is equipment dependent. I would prefer the
Ideally the press accessory will be lighter or only very slightly
slingshot bench to bench w/ chains, to bench w/ bands, to floor
METHOD: Squat, no belt METHOD: METHOD: heavier than the normal press.I prefer close grip incline> incline
press or board press, but all are good options. Use the same
bench touch n go > pin press at shoulder level > DB Incline > DB
variation each week.the slingshot bench to bench w/ chains, to
press > Dips (Do the same variation for the first 5 weeks)
bench w/ bands, to floor press or board press, but all are good
options..

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•4 reps @ RPE 7 •4 reps @ RPE 7 • 10 reps @ RPE 7

•4 reps @ RPE 8 •4 reps @ RPE 8 • 10 reps @ RPE 8
REPS & RPE: REPS & RPE: REPS & RPE:
•4 reps @ RPE 9 •4 reps @ RPE 9 • 10 reps @ RPE 9
•No back off sets •No back off sets •No back off sets
DAY 3

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3 WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.

RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: Pendlay Row

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
5 reps x 5 sets (70-73% 1RM) 5 reps x 5 sets (70-73% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 3-0-3 Tempo Squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
5 reps x 5 sets (70-73% 1RM) 5 reps x 5 sets (70-73% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

Overload Bench 1
The overload bench is equipment dependent. I would prefer The
Press Accessory 1
overload bench is equipment dependent. I would prefer the
Ideally the press accessory will be lighter or only very slightly
slingshot bench to bench w/ chains, to bench w/ bands, to floor
METHOD: Squat, no belt METHOD: METHOD: heavier than the normal press.I prefer close grip incline> incline
press or board press, but all are good options. Use the same
bench touch n go > pin press at shoulder level > DB Incline > DB
variation each week.the slingshot bench to bench w/ chains, to
press > Dips (Do the same variation for the first 5 weeks)
bench w/ bands, to floor press or board press, but all are good
options..

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•4 reps @ RPE 7 •4 reps @ RPE 7

• 10 reps @ RPE 7
•4 reps @ RPE 8 •4 reps @ RPE 8
• 10 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9 REPS & RPE: • 4 reps @ RPE 9 REPS & RPE:
• 10 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until
•Take off 5% from 10 @ 9 for 1 more set of 10
effort is ~ RPE 9 again) effort is ~ RPE 9 again)
DAY 3

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3 WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: Pendlay Row

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
5 reps x 5 sets (70-73% 1RM) 5 reps x 5 sets (70-73% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 3-0-3 Tempo Squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
5 reps x 5 sets (70-73% 1RM) 5 reps x 6 sets (70-73% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

Overload Bench 1
The overload bench is equipment dependent. I would prefer The
Press Accessory 1
overload bench is equipment dependent. I would prefer the
Ideally the press accessory will be lighter or only very slightly
slingshot bench to bench w/ chains, to bench w/ bands, to floor
METHOD: Squat, no belt METHOD: METHOD: heavier than the normal press.I prefer close grip incline> incline
press or board press, but all are good options. Use the same
bench touch n go > pin press at shoulder level > DB Incline > DB
variation each week.the slingshot bench to bench w/ chains, to
press > Dips (Do the same variation for the first 5 weeks)
bench w/ bands, to floor press or board press, but all are good
options..

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•4 reps @ RPE 7 •4 reps @ RPE 7

• 10 reps @ RPE 7
•4 reps @ RPE 8 •4 reps @ RPE 8
• 10 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9 REPS & RPE: • 4 reps @ RPE 9 REPS & RPE:
• 10 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until
•Take off 5% from 10 @ 9 for 1 more set of 10
effort is ~ RPE 9 again) effort is ~ RPE 9 again)
DAY 3

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3 WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: Pendlay Row

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 17% from 1 @ 8 for REPS & RPE: •Take off 17% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
4 reps x 5 sets (73-76% 1RM) 4 reps x 5 sets (73-76% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 3-0-3 Tempo Squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 17% from 1 @ 8 for REPS & RPE: •Take off 17% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
4 reps x 5 sets (73-76% 1RM) 4 reps x 5 sets (73-76% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

Overload Bench 1
The overload bench is equipment dependent. I would prefer The
Press Accessory 1
overload bench is equipment dependent. I would prefer the
Ideally the press accessory will be lighter or only very slightly
slingshot bench to bench w/ chains, to bench w/ bands, to floor
METHOD: Squat, no belt METHOD: METHOD: heavier than the normal press.I prefer close grip incline> incline
press or board press, but all are good options. Use the same
bench touch n go > pin press at shoulder level > DB Incline > DB
variation each week.the slingshot bench to bench w/ chains, to
press > Dips (Do the same variation for the first 5 weeks)
bench w/ bands, to floor press or board press, but all are good
options..

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•4 reps @ RPE 7 •4 reps @ RPE 7

• 10 reps @ RPE 7
•4 reps @ RPE 8 •4 reps @ RPE 8
• 10 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9 REPS & RPE: • 4 reps @ RPE 9 REPS & RPE:
• 10 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until
•Take off 5% from 10 @ 9 for 1 more set of 10
effort is ~ RPE 9 again) effort is ~ RPE 9 again)
DAY 3

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3 WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 3 count paused bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
4 reps x 5 sets (73-76% 1RM) 4 reps x 5 sets (73-76% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 5-3-0 Tempo Squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
4 reps x 6 sets (73-76% 1RM) 4 reps x 6 sets (73-76% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

Press Accessory 1
Ideally the press accessory will be lighter or only very slightly
METHOD: 5-3-0 Tempo Squat METHOD: Floor Press METHOD: heavier than the normal press.I prefer close grip incline> incline
bench touch n go > pin press at shoulder level > DB Incline > DB
press > Dips (Do the same variation for the first 5 weeks)

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•4 reps @ RPE 7 •4 reps @ RPE 7

• 10 reps @ RPE 7
•4 reps @ RPE 8 •4 reps @ RPE 8
• 10 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9 REPS & RPE: • 4 reps @ RPE 9 REPS & RPE:
• 10 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until
•Take off 5% from 10 @ 9 for 1 more set of 10
effort is ~ RPE 9 again) effort is ~ RPE 9 again)
DAY 3

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3 WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 3 count paused bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 8
REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 9
4 reps x 2 sets (75-77% 1RM) 4 reps x 2 sets (75-77% 1RM)
• No back off sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: Squat, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 8
REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 9
4 reps x 2 sets (75-77% 1RM) 4 reps x 2 sets (75-77% 1RM)
• No back off sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2ct paused squat METHOD: Floor Press METHOD: Press, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 7
• 1 rep @ RPE 8 • 1 rep @ RPE 8 •8 reps @ RPE 8
REPS & RPE: REPS & RPE: REPS & RPE:
• 3 reps @ RPE 9 x 1 set • 3 reps @ RPE 9 x 1 set •8 reps @ RPE 9
• No back off sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 7
REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 8
4 reps x 4 sets (75-77% 1RM) 4 reps x 4 sets (75-77% 1RM)
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: Squat, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 7
REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE: • Take off 12% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 8
4 reps x 4 sets (75-77% 1RM) 3 reps x 5 sets (78-81% 1RM)
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2ct paused squat METHOD: Floor Press METHOD: Press, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
•1 rep @ RPE 8 •1 rep @ RPE 8
•8 reps @ RPE 7
REPS & RPE: • 3 reps @ RPE 9 REPS & RPE: • 3 reps @ RPE 9 REPS & RPE:
•8 reps @ RPE 8
•-5% from 3 @ RPE 9 x 2 sets of 3 •-5% from 3 @ RPE 9 x 2 sets of 3
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 7
REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE: • Take off 15% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 8
4 reps x 4 sets (75-77% 1RM) 4 reps x 4 sets (75-77% 1RM)
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: Squat, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
•8 reps @ RPE 7
REPS & RPE: •80% e1RM x 4 sets of 4 REPS & RPE: • Take off 12% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 8
3 reps x 5 sets (78-81% 1RM)
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2ct paused squat METHOD: Floor Press METHOD: Press, no belt

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7

•8 reps @RPE 6
•1 rep @ RPE 8 •1 rep @ RPE 8
•8 reps @ RPE 7
REPS & RPE: • 3 reps @ RPE 9 REPS & RPE: • 3 reps @ RPE 9 REPS & RPE:
•8 reps @ RPE 8
•-5% from 3 @ RPE 9 x 2 sets of 3 •-5% from 3 @ RPE 9 x 2 sets of 3
• Repeat 8 reps @ 8 for 2 more sets of 8

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 8

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3WEEK 8 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Touch and Go Bench METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•4 reps @ RPE 8 (84%) x 3 sets of 4 •4 reps @ RPE 8 (84%) x 3 sets of 4
• -5% from 4 @ 9 x 1 set of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAYWEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 2ct paused squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM) • 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%)
REPS & RPE: •80% e1RM x 4 sets of 4 REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•85% e1RM x 3 reps x 3 sets
• -5% from 4 @ 9 x 1 set of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY 2

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: None METHOD: None METHOD: None

REST PERIODS: None REST PERIODS: None REST PERIODS: None

REPS & RPE: None REPS & RPE: None REPS & RPE: None

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 9

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

DAY 3WEEK 9 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Touch and Go Bench METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•3 reps @ RPE 8 (86%) x 2 sets of 3 •3 reps @ RPE 8 (86%) x 2 sets of 3
• -5% from 4 @ 9 x 2 sets of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
DAY

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 2ct paused squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•80% e1RM x 2 sets of 4 •85% e1RM x 3 reps x 4 sets
• -5% from 4 @ 9 x 2 sets of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

2 10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: None METHOD: None METHOD: None

REST PERIODS: None REST PERIODS: None REST PERIODS: None

REPS & RPE: None REPS & RPE: None REPS & RPE: None

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 10

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

10 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAY WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
3

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Touch and Go Bench METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•3 reps @ RPE 9 (89%) x 3 sets of 3 •3 reps @ RPE 9 (89%) x 3 sets of 3
• -5% from 4 @ 9 x 2 sets of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
DAY

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 2ct paused squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•85% e1RM x 3 reps x 3 sets •89% e1RM x 2 reps x 3 sets
• -5% from 4 @ 9 x 2 sets of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

2 11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: None METHOD: None METHOD: None

REST PERIODS: None REST PERIODS: None REST PERIODS: None

REPS & RPE: None REPS & RPE: None REPS & RPE: None

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 11

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

11 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAY WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
3

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Touch and Go Bench METHOD: 2ct paused Bench

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•3 reps @ RPE 9 (89%) x 2 sets of 3 •3 reps @ RPE 9 (89%) x 2 sets of 3
• -5% from 4 @ 9 x 1 set of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
DAY

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 2ct paused squat

REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above

•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•85% e1RM x 3 reps x 3 sets •89% e1RM x 2 reps x 3 sets
• -5% from 4 @ 9 x 1 set of 4

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

2 12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: None METHOD: None METHOD: None

REST PERIODS: None REST PERIODS: None REST PERIODS: None

REPS & RPE: None REPS & RPE: None REPS & RPE: None

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 12

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

12 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAY WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
3

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: 1 count paused bench METHOD: Deadlift w/ belt

REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes

REPS & RPE: work up to. 1 rep @ opener (~90-93%) REPS & RPE: work up to. 1 rep @ opener (~90-93%) REPS & RPE: work up to. 1 rep @ opener (~90-93%)

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
DAY

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Squat w/ belt METHOD: 1 count paused bench METHOD: Deadlift w/ belt

REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes

REPS & RPE: work up to. 1 rep @ last warm up (~80-83%) REPS & RPE: work up to. 1 rep @ last warm up (~80-83%) REPS & RPE: work up to. 1 rep @ last warm up (~80-83%)

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

DAY 2

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

2 13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

DAY

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: None METHOD: None METHOD: None

REST PERIODS: None REST PERIODS: None REST PERIODS: None

REPS & RPE: None REPS & RPE: None REPS & RPE: None

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
DAY 3

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

 Help

SCHEDULE & LOG - WEEK 13

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

13 TOTALS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

DAY WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
3

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0