SSTT X Jamal Browner 12 Week Intermediate Vol 1 [PDF]

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YOUR PROFILE

CLICK TO CHOOSE YOUR VARIANT → CLICK TO CHOOSE YOUR VARIANT →

NAME AGE SQUAT BENCH PRESS DEADLIFT STARTING BODY WEIGHT ACCESSORIES PAUSED DEADLIFT HIGH BAR SQUAT PAUSED SQUAT

? ? 100 100 100 ? ? ? ?

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum you'll enter your information before you start the program and a program. The "Your Program" sheet is where you will see your 1 INSTRUCTIONS BELOW BEFORE GETTING STARTED.

Instructions:

- Before getting started with or taking a full look at the p

1. Your Best Squat, Bench Press working with during the next 12

2. Your Age & Starting Body Wei

3. For the "Squat Variant" & "De max for this movement.

4. Your Best High Bar Squat or a c

5. Rate your ability below to han 1 - I usually can't recover from m

SELECT HERE →

- During the program there are some things you will need

1. The information you NEED used for calulations in your

2. You should/can also fill in

3. The information you shoul week.

Tips & Things To Note:

1. In your program even though an exercise may be listed, if there 2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c 3. If there is a zero in the "WEIGHT" column & there is no RPE give 4. Sometimes when it says weight will be auto generated the 5. If you do over shoot the RPE of a top set, please auto regulate

6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog 7. The best split for this program is DAY 1 - DAY 2 - REST - DAY 3 8. If you do have an emergency question that is not answ

Email: Instagram:

WATCH THE EXPLAINER ENTER YOUR CURRENT BEST LIFTS AND OTHER ←INFORMATION

Here!

ogram! This document consists of two sheets. The "Start" sheet, is where he program and also where you can get detailed information on the ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE TED.

ull look at the program, these are the things you need to fill in/select in the "Your P

uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac uring the next 12 weeks.

tarting Body Weight. These are not completely necessary before starting the program but they

at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w ovement.

gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.

ility below to handle/recover from volume for each main lift (Your selection will alter your pro n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on SQUAT

BENCH PRESS

DEADLIFT

2

2

2

CLICK THE CELL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

ation you NEED to fill in on a daily basis are the weights you moved for any RPE base lations in your program.

d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ation you should fill in on a weekly basis is your end of week body weight, the area fo

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig here is no RPE given then that weight will be auto generated once the weight for the top s o generated the weight for the top set may be repeated for the working sets, this is NO ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.

R KG) for the program is not listed. The unit of measurement will be what you have used for you 2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR that is not answered within this document. Feel free to shoot us an email or Instag

Email Us! Our Instagram!

THE EXPLAINER VIDEO:

Here!

/select in the "Your Profile" table above:

n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers

ting the program but they do provide a good point of reference for the future.

elect which variant you want to use for this program. Following that you can enter an estimated

f 9 in this movement.

ction will alter your program to suit you!): e amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift and recov

oved for any RPE based sets. Simply enter the Top weight used as just a number a

S COMMENTS".

ody weight, the area for this information to be entered can be seen below each individua

lumns, then that exercise is not to be performed that week. have to decide the weight based off an RPE and fill it into this document. the weight for the top set of that exercise is entered. orking sets, this is NOT an error in the program. not grinded out.

hat you have used for your 1 rep maxes. ONDAY, WEDNESDAY, FRIDAY) us an email or Instagram DM:

DEADLIFT VARIANT

DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT

able above:

tive lift. These will be used to calculate some of the numbers you will be

de a good point of reference for the future.

se for this program. Following that you can enter an estimated or actual 1 rep

uit you!): | 3 - I can usually handle a lot of volume on this lift and recover well.

Simply enter the Top weight used as just a number as these are

ormation to be entered can be seen below each individual training

ot to be performed that week. d off an RPE and fill it into this document. at exercise is entered. error in the program.

maxes.

M:

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

WEEK 1 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 4 3 3 -

REPS 4 4 8-10 10 -

WEIGHT 75 75 0 0 -

DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME

SETS 3 3 4 3 3 -

REPS 5 8-10 6-8 10-12 12-15 -

WEIGHT #VALUE! 0 0 0 0 -

DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 2 3 4 4 -

REPS 6 6 8-10 10-12 10-12 -

WEIGHT 65 #VALUE! 0 0 0 -

DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS

SETS 3 3 3 3 3

REPS 4 8 9 10-12 10-12

WEIGHT 75 65 0 0 0

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

-

-

END OF WEEK BODY WEIGHT: 0.0

WEEK 4 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 4 3 3 -

REPS 4 4 8-10 10 -

WEIGHT 82 82 0 0 -

DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME

SETS 4 3 4 3 3 -

REPS 7 8-10 6-8 10-12 12-15 -

WEIGHT #VALUE! 0 0 0 0 -

DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 2 3 4 4 -

REPS 7 6 6 8-10 10-12 10-12 -

WEIGHT 70 0 0 0 0 0 -

DAY 4 DEADLIFT

SETS 4

REPS 4

WEIGHT 82

SQUAT

3

7

75

CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

3 3 3 -

8 10-12 10-12 -

0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 7 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 4 3 -

REPS 3 3 3 3 8-10 -

WEIGHT 0 0 0 0 0 -

DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 3 3 3 -

REPS 1 5 4 8-10 10-12 -

WEIGHT 0 #VALUE! 0 0 0 -

DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES -

SETS 4 1 2 3 4 -

REPS 6 1 5 6-8 8-10 -

WEIGHT 80 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

DAY 4 DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 4 2 4 3 3 -

REPS 3 5 1 6 8-10 8-10 -

WEIGHT 0 78 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 10 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 5 6 3 -

REPS 2 2 8-10 -

WEIGHT 0 0 0 -

DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 3 3 3 -

REPS 3 4 8-10 10-12 -

WEIGHT 0 0 0 0 -

DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME

SETS 4 4 3 4 -

REPS 7 4 6-8 8-10 -

WEIGHT 0 #VALUE! 0 0 -

TOTAL BENCH PRESS VOLUME

-

-

-

DAY 4 DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 3 3 4 3 3 -

REPS 1 2 6 1 3 8-10 8-10 -

WEIGHT 0 0 82 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

PROGRAM ANALYSIS Body Weight 1.0 0.9 0.8

BODY WEIGHT

0.7 0.6 0.5 0.4 0.3 0.2 0.1 0.0 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.4 0.3 0.2 0.1 0.0 0.0 Start

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

1

2

3

4

5

6

7

8

9

10

11

12

WEEK

Weekly Cumulati 25000

20000

15232 15000 13672 VOLUMe

BODY WEIG

0.5

11872

10000 8600

5640 5000

2760

5640 5000

2760

0

1

2

3

4

5

6 WEEK

WEEK 1 DAILY VOLUME 1200 1200 1200 1200

RPE 7-8 7 -

TEMPO -

NOTES TENSION & CONTROL. PAUSED. -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES -

DAILY VOLUME 1560 #VALUE! #VALUE! 1560

RPE 7-8 7-8 7-8 -

TEMPO -

NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. -

DAILY VOLUME 900 1560 0 -

RPE 6 7-8 7-8

TEMPO -

NOTES -

1560 0 900

-

-

-

DAILY VOLUME 1312 1312 1312 1312

RPE 8-9 8-9 -

TEMPO -

NOTES TENSION & CONTROL. PAUSED. -

DAILY VOLUME #VALUE! #VALUE!

RPE 8-9 8-9 8-9 8-9 -

TEMPO -

NOTES -

DAILY VOLUME 1960 0 0 0 1960

RPE 8 8-9 8-9 8-9 -

TEMPO -

NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. -

DAILY VOLUME 1312

RPE -

TEMPO -

NOTES -

1575

-

-

-

END OF WEEK BODY WEIGHT: 0.0

WEEK 4

0 1575 0 1312

7 8-9 8-9 -

-

-

DAILY VOLUME 0 0 0 0 0 0

RPE 8 8 7-8 -

TEMPO -

NOTES TENSION & CONTROL. WEIGHT WILL BE AUTO GENERATED. PAUSED. WEIGHT WILL BE AUTO GENERATED. -

DAILY VOLUME 0 #VALUE! 0 0 #VALUE!

RPE 6-7 7 7-8 7-8 -

TEMPO -

NOTES -

DAILY VOLUME 1920 0 0 -

RPE 8 7-8 7-8 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. -

END OF WEEK BODY WEIGHT: 0.0

WEEK 7

0 1920

-

-

-

DAILY VOLUME 0 1560 0 0 1560 0 0

RPE 7-8 7 7-8 7-8 -

TEMPO 3s PAUSE 3s PAUSE -

NOTES WEIGHT WILL BE AUTO GENERATED. -

DAILY VOLUME 0 0 0 0

RPE 8 8 7-8 -

TEMPO -

NOTES -

DAILY VOLUME 0 0 0 0

RPE 7 7 7-8 7-8 -

TEMPO -

NOTES -

DAILY VOLUME 0 #VALUE! #VALUE!

RPE 8 7-8 7-8 -

TEMPO -

NOTES -

END OF WEEK BODY WEIGHT: 0.0

WEEK 10

0.0

0

-

-

-

DAILY VOLUME 0 0 1476 0 0 1476 0 0

RPE 7 7 7-8 7-8 7-8 -

TEMPO 3s PAUSE 3s PAUSE -

NOTES WEIGHT WILL BE AUTO GENERATED. -

END OF WEEK BODY WEIGHT: 0.0

Week Start

0.0

0.0

0.0

Weekly Body Weight Log Body Weight ?

1

0.0

2

0.0

3

0.0

4

0.0

5

0.0

6

0.0

7

0.0

8

0.0

0.0

0.0

0.0

0.0

9

10

11

12

9

0.0

10

0.0

11

0.0

12

0.0

Weekly Cumulati ve Volume For Each Main Lift

19392

17152

15232

13672

19392

19392

19392

5

6

7 WEEK

8

9

10

11

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

Weekly Squat Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12

21494

19392

Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume

Weekly Bench Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12

Weekly Deadlift Cumulative Volume Week 1 2

11

12

3 4 5 6 7 8 9 10 11 12

WEEK 2 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 4 3 3 -

REPS 4 4 8-10 10 -

WEIGHT 78 78 0 0 -

DAILY VOLUME 1248 1248 1248 1248

DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME

SETS 4 3 4 3 3 -

REPS 6 8-10 6-8 10-12 12-15 -

WEIGHT #VALUE! 0 0 0 0 -

DAILY VOLUME #VALUE! #VALUE!

DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 2 3 4 4 -

REPS 6 6 6 8-10 10-12 10-12 -

WEIGHT 68 0 0 0 0 0 -

DAILY VOLUME 1632 0 0 0 1632

DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS

SETS 4 3 3 3 3

REPS 4 8 8 10-12 10-12

WEIGHT 78 68 0 0 0

DAILY VOLUME 1248 1632 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

-

-

-

1632 0 1248 END OF WEEK BODY WEIGHT: 0.0

WEEK 5 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 4 3 -

REPS 3 3 3 3 8-10 -

WEIGHT 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 3 3 3 -

REPS 1 5 6 8-10 10-12 -

WEIGHT 0 #VALUE! 0 0 0 -

DAILY VOLUME 0 #VALUE! 0 0 #VALUE!

DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 2 3 4 -

REPS 6 1 5 6-8 8-10 -

WEIGHT 75 0 0 0 0 -

DAILY VOLUME 1800 0 0 0 1800

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

DEADLIFT

4

3

85

1020

SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

4 2 4 3 3 -

6 1 5 8-10 8-10 -

75 0 0 0 0 -

1800 0 0 1800 0 1020 END OF WEEK BODY WEIGHT: 0.0

WEEK 8 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 4 3 -

REPS 2 3 2 3 8-10 -

WEIGHT 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 3 3 3 -

REPS 1 4 6 8-10 10-12 -

WEIGHT 0 #VALUE! 0 0 0 -

DAILY VOLUME 0 #VALUE! 0 0 #VALUE!

DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES -

SETS 4 2 2 3 4 -

REPS 7 1 6 6-8 8-10 -

WEIGHT 80 0 0 0 0 -

DAILY VOLUME 2240 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 2240

DAY 4 DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 5 3 2 4 3 3 -

REPS 2 7 1 4 8-10 8-10 -

WEIGHT 0 80 0 0 0 0 -

DAILY VOLUME 0 1680 0 0 1680 0 0

END OF WEEK BODY WEIGHT: 0.0

WEEK 11 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 5 5 3 -

REPS 1 1 8-10 -

WEIGHT 0 0 0 -

DAILY VOLUME 0 0 0 0

DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 3 3 -

REPS 4 5 8-10 10-12 -

WEIGHT 0 0 0 0 -

DAILY VOLUME 0 0 0 0

DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME

SETS 4 4 3 4 -

REPS 6 4 6-8 8-10 -

WEIGHT 0 #VALUE! 0 0 -

DAILY VOLUME 0 #VALUE! #VALUE!

TOTAL BENCH PRESS VOLUME

-

-

-

0

DAY 4 DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 1 3 3 4 3 3 -

REPS 1 2 5 1 2 8-10 8-10 -

WEIGHT 0 0 85 0 0 0 0 -

DAILY VOLUME 0 0 1275 0 0 1275 0 0

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Cumulative Volume Cumulative Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

W 3500 3272

3008 2960

3000 2880

2887

2760

2500

2000 1800

VOLUME

Weekly Bench Cumulative Volume Cumulative Volume 2760 5640 8600 11872 13672 15232 17152 19392 19392 19392 19392 21494

1500

1000

Weekly Deadlift Cumulative Volume Cumulative Volume #VALUE! #VALUE! 500

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

500

0

1

2

3

4

5

K2 RPE 7-8 7-8 -

TEMPO -

NOTES TENSION & CONTROL. PAUSED. -

RPE 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES -

RPE 7 7-8 7-8 7-8 -

TEMPO -

NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. -

RPE 6 7-8 7-8

TEMPO -

NOTES -

-

-

-

RPE 7 7 7-8 -

TEMPO -

NOTES BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) -

RPE 6-7 7 7-8 7-8 -

TEMPO -

NOTES -

RPE 7 7-8 7-8 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. -

RPE

TEMPO

NOTES

-

-

-

ODY WEIGHT:

K5

7 7-8 7-8 -

3s PAUSE 3s PAUSE -

WEIGHT WILL BE AUTO GENERATED. -

RPE 8 8 7-8 -

TEMPO -

NOTES TENSION & CONTROL. WEIGHT WILL BE AUTO GENERATED. PAUSED. WEIGHT WILL BE AUTO GENERATED. -

RPE 6-7 7 7-8 7-8 -

TEMPO -

NOTES -

RPE 8 7-8 7-8 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. -

ODY WEIGHT:

K8

-

-

-

RPE 7-8 7-8 7-8 7-8 -

TEMPO 3s PAUSE 3s PAUSE -

NOTES WEIGHT WILL BE AUTO GENERATED. -

RPE 8 8 7-8 -

TEMPO -

NOTES -

RPE 7 7 7-8 7-8 -

TEMPO -

NOTES -

RPE 8 7-8 7-8 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. -

ODY WEIGHT:

K 11

ODY WEIGHT:

-

-

-

RPE 7-8 7-8 7-8 7 7-8 7-8 -

TEMPO 3s PAUSE 3s PAUSE -

NOTES -

Weekly Volume For Each Main Lift

3272

2887

2240 2102 1998 1920 1800

1800 1680 1560

1560

1050

4

5

6

7 WEEK

8

0

0

0

9

10

11

12

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

Weekly Squat Volume Week 1 2 3 4 5 6 7 8 9 10 11 12

Weekly Bench Volume 2102 1998 Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

Week 1 2 3 4 5 6 7 8 9 10 11 12

1050

Weekly Deadlift Volume Week 1 2

0

0

10

11

12

3 4 5 6 7 8 9 10 11 12

WEEK 3 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 4 3 3 -

REPS 4 4 8-10 10 -

WEIGHT 80 80 0 0 -

DAILY VOLUME 1280 1280 1280 1280

DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME

SETS 4 3 4 3 3 -

REPS 6 8-10 6-8 10-12 12-15 -

WEIGHT #VALUE! 0 0 0 0 -

DAILY VOLUME #VALUE! #VALUE!

DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 2 3 4 4 -

REPS 6 6 7 8-10 10-12 10-12 -

WEIGHT 70 0 0 0 0 0 -

DAILY VOLUME 1680 0 0 0 1680

DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS

SETS 4 3 3 3 3

REPS 4 8 7 10-12 10-12

WEIGHT 80 72 0 0 0

DAILY VOLUME 1280 1728 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

-

-

-

1728 0 1280 END OF WEEK BODY WEIGHT: 0.0

WEEK 6 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 4 3 -

REPS 3 3 3 3 8-10 -

WEIGHT 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 3 3 3 -

REPS 1 6 5 8-10 10-12 -

WEIGHT 0 #VALUE! 0 0 0 -

DAILY VOLUME 0 #VALUE! 0 0 #VALUE!

DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 2 3 4 -

REPS 5 1 5 6-8 8-10 -

WEIGHT 78 0 0 0 0 -

DAILY VOLUME 1560 0 0 0 1560

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

DEADLIFT

4

4

85

1360

SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

4 2 4 3 3 -

6 1 6 8-10 8-10 -

75 0 0 0 0 -

1800 0 0 1800 0 1360 END OF WEEK BODY WEIGHT: 0.0

WEEK 9 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 5 6 3 -

REPS 2 2 8-10 -

WEIGHT 0 0 0 -

DAILY VOLUME 0 0 0 0

DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 3 3 3 -

REPS 4 5 8-10 10-12 -

WEIGHT 0 0 0 0 -

DAILY VOLUME 0 0 0 0

DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 4 3 4 -

REPS 7 4 6-8 8-10 -

WEIGHT 0 #VALUE! 0 0 -

DAILY VOLUME 0 #VALUE! #VALUE! 0

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

3 3 3 3 4 3 3 -

1 2 6 1 3 8-10 8-10 -

0 0 80 0 0 0 0 -

0 0 1440 0 0 1440 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 12 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS DEADLIFT DEADLIFT TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 3 2 3 -

REPS 1 3 1 3 1 5 -

WEIGHT 0 78 0 78 0 70 -

DAILY VOLUME 0 702 0 702 0 1050 702 702 1050

DAY 2 SQUAT BENCH PRESS SEATED CABLE ROWS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 4 3 -

REPS 6 5 10-12 -

WEIGHT 72 70 0 -

DAILY VOLUME 1296 1400 1296 1400

REST 2-3 DAYS BETWEEN DAYS 2&3. DAY 3 SQUAT BENCH PRESS

SETS 1 1

REPS 0 0

WEIGHT 97 97

DAILY VOLUME 0 0

DEADLIFT -

1 -

0 -

97 -

0 END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Volume Volume #VALUE! 2880 3008 2887 1800 1800 1560 1680 #VALUE! #VALUE! #VALUE! 1998

Weekly Bench Volume Volume 2760 2880 2960 3272 1800 1560 1920 2240 0 0 0 2102

Weekly Deadlift Volume Volume #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 1050

3 RPE 8-9 8-9 -

TEMPO -

NOTES TENSION & CONTROL. PAUSED. -

RPE 8-9 8-9 8-9 8-9 -

TEMPO -

NOTES -

RPE 7 8-9 8-9 8-9 -

TEMPO -

NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. -

RPE 7 8-9 8-9

TEMPO -

NOTES -

-

-

-

RPE 7.5 7.5 7-8 -

TEMPO -

NOTES BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) -

RPE 6-7 7 7-8 7-8 -

TEMPO -

NOTES -

RPE 7 7-8 7-8 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. -

RPE

TEMPO

NOTES

-

-

-

Y WEIGHT:

6

7 7-8 7-8 -

3s PAUSE 3s PAUSE -

WEIGHT WILL BE AUTO GENERATED. -

RPE 7 7 7-8 -

TEMPO -

NOTES -

RPE 7 7 7-8 7-8 -

TEMPO -

NOTES -

RPE 7 7-8 7-8 -

TEMPO -

NOTES -

RPE

TEMPO

NOTES

Y WEIGHT:

9

7 6 7-8 7-8 7-8 -

3s PAUSE 3s PAUSE -

WEIGHT WILL BE AUTO GENERATED. -

RPE 6-7 6-7 6-7 -

TEMPO -

ADDITIONAL NOTES -

RPE 6 -

TEMPO -

ADDITIONAL NOTES -

Y WEIGHT:

12

WEEN DAYS 2&3. RPE 9-10 9-10

TEMPO -

ADDITIONAL NOTES AMRAP/REP TEST. AMRAP/REP TEST.

Y WEIGHT:

9-10 -

-

AMRAP/REP TEST. -

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