SSTT X Jamal Browner Deadlift Specialization Tc0est [PDF]

Zitiervorschau

YOUR PROFILE

CLICK THERE OPEN DROP DOWN MENU →

CLICK THERE OPEN DROP DOWN MENU →

NAME AGE SQUAT BENCH PRESS DEADLIFT STARTING BODY WEIGHT VARIATIONS DEFICIT DEADLIFT PAUSED DEADLIFT LARSEN PRESS PIN SQUAT

Nayef rashed 16 95 65 125 145 120 110 60 90

INSTRUCTIONS & INFO

Welcome to your Jamal Browner x StrengthStudioTT Training pro enter your information before you start the program and also w where you will see your 12 weeks of programming laid out. The recommendations for the program. PLEASE READ ALL THE INSTR GETTING STARTED.

Note: If you are having problems with filling in your information Google sheets

INSTRUCTIONS

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

1. Your Best Squat, Bench Pres with during the next 12 weeks

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be you can enter an estimated or

- Please rate the following below based on your experien NOTE: If you are unsure about the answer to one of these efficient sumo style you should lean toward a two (2) or t

1. Rate your ability to handle/r 1 - I usually can't recover from

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

2. How stressful is your life out 1 - Stressful. (Mediocre sleep &

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

3. Rate your technique on the d 1 - I don't have great techniqu

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

4. How well do you recover fro 1 - I don't recover very well fro

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

- During the program there are some things you will need

1. The information you NEE used for calculations in yo

2. You should/can also fill

3. Another piece of informatio training week.

Key Notes

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. If there is a recommended weight and an RPE listed you can fee

5. The volume and intensity in this program bu

6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog

7. Thes best split for this program is DAY 1 - RES

8. If you do have an emergency question that is not answ

Email: Instagram:

If you like the format and style of this program, yo

WATCH THE FULL PROGRAM BREAKDOWN VIDEO

Program Breakdow ENTER YOUR CURRENT BEST LIFTS AND OTHER ←INFORMATION

dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where gram and also where you can get detailed information on the program. The "Your Program" s ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BEF

your information or seeing the values on the program that were generated. Try opening the p Google sheets or a recent version of Microsoft Excel!

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

quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re he next 12 weeks.

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

uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to an estimated or actual 1 rep max for this movement.

n your experience lifting, these selections will impact your program significantly: to one of these you should leave it at a two (2) rating. If you do pull with a rounded d a two (2) or three (3).

bility to handle/recover from volume for the deadlift: an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2

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

ul is your life outside of the gym? Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch

1

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

echnique on the deadlift: e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

1

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

o you recover from higher intensities (higher percentages of your one rep max) on the deadlift? over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2

ELL 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 ba culations in your program.

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

ce of information you should fill in on a weekly basis is your end of week body weigh k.

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig ere is no RPE given then that weight will be auto generated once the weight for the top s isted you can feel free to use either one. However you should never go over the recommended

program builds slowly! Be sure to not overshoot any weight or RPE

R KG) for the program is not listed. The unit of measurement will be what you have used for you

DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL

hat is not answered within this document. Feel free to shoot us an email or Instag

Email Us! Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co Be sure to let us know you came from Jamal's Deadlift Speci

1-On-1 Coaching!

ROGRAM BREAKDOWN VIDEO HERE:

m Breakdown!

ets. The "Start" sheet is where you'll rogram. The "Your Program" sheet is u'll see further information on REAKDOWN VIDEO ABOVE BEFORE

e generated. Try opening the program on

fill in/select in the "Your Profile" table above:

at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe

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

dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this

ur program significantly: you do pull with a rounded back conventional you should lean toward a one (1) an

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

r one rep max) on the deadlift?: overy is average. | 3 - I recover very well from higher intensities.

is:

you moved for any RPE based sets. Simply enter the Top weight used as just a num

"DAY'S COMMENTS".

your end of week body weight, the area for this information to be entered can be seen b

TS" columns, then that exercise is not to be performed that week. you have to decide the weight based off an RPE and fill it into this document. once the weight for the top set of that exercise is entered. ever go over the recommended RPE for the day.

oot any weight or RPE and dial back the weight by 5% if the RPE is to

be what you have used for your 1 rep maxes.

REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)

hoot us an email or Instagram DM:

oaching service. Once coaching spots are available you can get 20% off of y m Jamal's Deadlift Specialization Program!

Coaching!

BENCH PRESS VARIANT LARSEN PRESS CLOSE GRIP BENCH PRESS SPOTO PRESS BOARD PRESS

DEADLIFT VARIANT (PHASE 1) DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT STIFF LEGGED SUMO ROMANIAN DEADLIFTS DEADLIFT VARIANT (PHASE 2) LOW BLOCK PULL PAUSED DEADLIFT

ed to calculate some of the numbers you will be working

reference for the future.

hich variant you want to use for this program. Following that

should lean toward a one (1) and if you do pull a very

ally handle a lot of volume on this lift and recover well.

d or Great Sleep & Light Work/School hours)

wless. (Very efficient)

sities.

e Top weight used as just a number as these are

RST

TI

4

3

ation to be entered can be seen below each individual

d that week. ll it into this document. ed.

eight by 5% if the RPE is too high!

Y, THURSDAY, FRIDAY)

able you can get 20% off of your first 2 months!

SQUAT VARIANT HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

WEEK 1 / INTRO DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 5 3 3 3 3 -

REPS 6 5 4 8-10 12-15 12-20 15-20 -

WEIGHT 81 78 47 0 0 0 -

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 3 3 3 3 3 -

REPS 4 6 8-10 8-10 12-15 15+ -

WEIGHT 67 39 0 0 0 -

DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

SETS 1 4 4 3 3 2 3 -

REPS 1 4 6-8 10-12 12-15 10-12 30-60s -

WEIGHT 0 88 0 0 0 0 0 -

DAY 4

SETS

REPS

WEIGHT

PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 3 3 3 3 3 3 3 -

6 8 10-12 12-15 10-12 12-15 20-40s 8-10 -

59 41 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 4 DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 5 4 3 3 3 -

REPS 5 6 4 8-10 12-15 12-20 15-20 -

WEIGHT 91 84 52 0 0 0 -

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 3 4 3 3 3 -

REPS 4 6 8-10 8-10 12-15 15+ -

WEIGHT 74 44 0 0 0 -

DAY 3 -

SETS -

REPS -

WEIGHT -

DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

5 4 3 4 2 3 -

3 6-8 10-12 12-15 10-12 30-60s -

97 0 0 0 0 0 -

DAY 4 PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 3 -

REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -

WEIGHT 63 44 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 7 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 2 5 3 3 5 -

REPS 4 5 3 6-10 10-12 -

WEIGHT 88 84 50 0 0 -

DAY 2 SQUAT LARSEN PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 71 44 0 0

TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 5 -

8-10 30-40s -

0 -

DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 2 4 4 3 2 4 -

REPS 1 4 6-8 8-10 8-10 15+ -

WEIGHT 0 100 0 0 0 -

DAY 4 PIN SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 -

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

WEIGHT 61 44 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 10 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 2 5 3 3 5 -

REPS 3 5 3 6-10 10-12 -

WEIGHT 96 91 55 0 0 -

DAY 2

SETS

REPS

WEIGHT

SQUAT LARSEN PRESS WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 4 4 3 3 5 -

4 4 4-6 6-8 8-10 30-40s -

76 48 0 0 0 -

DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 4 3 2 4 -

REPS 2 6-8 8-10 8-10 15+ -

WEIGHT 109 0 0 0 -

DAY 4 PIN SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 -

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

WEIGHT 70 49 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

PROGRAM ANALYSIS Body Weight 160.0 145.0 140.0

Body Weight 160.0 145.0 140.0

100.0 80.0 60.0 40.0 20.0 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 C 45000

40000

35000

30000

25000

229

VOLUMe

BODY WEIGHT

120.0

20231 20000

25000 VOLUMe

229

20231 20000

16601 15000

160 13832

125

12276 10767 10000 8579

10985

8899 8022 6587

5000 4033

5338 4313

2620 2117

0

1

2

3

4

5

6

WEEK 1 / INTRO DAILY VOLUME 1463 1170 943 943 2633

RPE 7-8 7-8 -

TEMPO -

DAILY VOLUME 1064 702 1064 702

RPE 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 1400 1400

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

TEMPO -

DAILY VOLUME

RPE

TEMPO

1053 975 1053 975

7-8 7-8 7-8 7-8 -

-

DAILY VOLUME 1359 1512 1040 1040 2871

RPE 7-8 7-8 -

TEMPO -

DAILY VOLUME 1178 783 1178 783

RPE 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME -

RPE -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 4

1453 1453

6.5 7-8 7-8 7-8 7-8 -

-

DAILY VOLUME 1134 921 1134 921

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

TEMPO -

DAILY VOLUME 1408 844 756 756 2252

RPE 7 7-8 7-8 -

TEMPO -

DAILY VOLUME 855 696 -

RPE 7-8 7-8

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 7

855 696

7-8 -

-

DAILY VOLUME 0 1600 1600

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

TEMPO -

DAILY VOLUME 1094 921 1094 921

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

TEMPO -

DAILY VOLUME 866 906 829 829 1773

RPE 8.5 7 7.5 7-8 7-8 -

TEMPO -

DAILY VOLUME

RPE

TEMPO

END OF WEEK BODY WEIGHT: 0.0

WEEK 10

1216 768 1216 768

7 7 7-8 7-8 7-8 -

-

DAILY VOLUME 875 875

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

TEMPO -

DAILY VOLUME 1046 878 1046 878

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

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

Week Start

Weekly Body Weight Log Body Weight 145.0

0.0

0.0

0.0

0.0

9

10

11

12

1

0.0

2

0.0

3

0.0

4

0.0

5

0.0

6

0.0

7

0.0

8

0.0

9

0.0

10

0.0

11

0.0

12

0.0

Weekly Cumulati ve Volume For Each Main Lift

35701

33054

30381

26816 25712 23238

22965 20841

20231 18386

20839 18577

25712 23238

22965 20841

20231

18577

18386 16601

20839

16618

16013 14520

13832 12571 10767

10985

8899

4

5

6

7 WEEK

8

9

10

NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES

-

NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES -

SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -

NOTES PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES -

NOTES EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

Weekly Body Weight Log Body Weight 145.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

lati ve Volume For Each Main Lift

39345 37980 35701

33054

30381

29668 28264

26816 25712 24464 23238 20841 18386

22826 20839

18577

Weekly Squat Cu Weekly Bench Cu Weekly Deadlift

EK

25712 24464 23238 20841

Weekly Squat Cu Weekly Bench Cu Weekly Deadlift

22826 20839

18577

18386 16618 14520

7

8

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

39345 37980

29668 28264

24464 22826

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

Weekly Bench Cumulative Volume Week 1 2 3 4 5

24464 Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume

22826

11

12

6 7 8 9 10 11 12

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

WEEK 2 DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 5 4 3 3 3 -

REPS 6 5 4 8-10 12-15 12-20 15-20 -

WEIGHT 84 81 49 0 0 0 -

DAILY VOLUME 1519 1215 975 975 2734

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 3 4 3 3 3 -

REPS 4 6 8-10 8-10 12-15 15+ -

WEIGHT 69 41 0 0 0 -

DAILY VOLUME 1102 729 1102 729

DAY 3 DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

SETS 5 4 3 4 2 3 -

REPS 4 6-8 10-12 12-15 10-12 30-60s -

WEIGHT 91 0 0 0 0 0 -

DAILY VOLUME 1813 1813

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 3 3 3 3 3 3 3 -

6 8 10-12 12-15 10-12 12-15 20-40s 8-10 -

61 42 0 0 0 0 -

1094 1014 1094 1014 END OF WEEK BODY WEIGHT: 0.0

WEEK 5 DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 5 4 3 3 3 -

REPS 4 5 5 8-10 12-15 12-20 15-20 -

WEIGHT 94 87 52 0 0 0 -

DAILY VOLUME 1125 1305 1300 1300 2430

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 3 4 3 3 3 -

REPS 3 6 8-10 8-10 12-15 15+ -

WEIGHT 76 45 0 0 0 -

DAILY VOLUME 912 810 912 810

DAY 3 DEADLIFT

SETS 1

REPS 1

WEIGHT 0

DAILY VOLUME 0

DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

4 4 3 4 2 3 -

3 6-8 10-12 12-15 10-12 30-60s -

100 0 0 0 0 0 -

1200 1200

DAY 4 PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 3 -

REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -

WEIGHT 65 46 0 0 0 0 -

DAILY VOLUME 1175 956 1175 956

END OF WEEK BODY WEIGHT: 0.0

WEEK 8 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 2 5 3 3 5 -

REPS 4 5 3 6-10 10-12 -

WEIGHT 91 88 52 0 0 -

DAILY VOLUME 1452 875 780 780 2327

DAY 2 SQUAT LARSEN PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 74 45 0 0

DAILY VOLUME 884 720 -

TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 5 -

8-10 30-40s -

0 -

884 720

DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 4 3 2 4 -

REPS 3 6-8 8-10 8-10 15+ -

WEIGHT 103 0 0 0 -

DAILY VOLUME 1238 1238

DAY 4 PIN SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 -

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

WEIGHT 68 46 0 0 0 0 0 -

DAILY VOLUME 1215 956 1215 956

END OF WEEK BODY WEIGHT: 0.0

WEEK 11 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 2 5 3 3 5 -

REPS 3 5 2 6-10 10-12 -

WEIGHT 99 94 57 0 0 -

DAILY VOLUME 891 938 569 569 1829

DAY 2

SETS

REPS

WEIGHT

DAILY VOLUME

SQUAT LARSEN PRESS WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 4 4 3 3 5 -

3 5 4-6 6-8 8-10 30-40s -

78 48 0 0 0 -

941 960 941 960

DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 2 4 3 2 4 -

REPS 1 2 6-8 8-10 8-10 15+ -

WEIGHT 0 113 0 0 0 -

DAILY VOLUME 0 450 450

DAY 4 PIN SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 -

REPS 5 7 12-15 8-10 8-10 10-12 FAILURE -

WEIGHT 70 49 0 0 0 0 0 -

DAILY VOLUME 1046 1024 1046 1024

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Cumulative Volume Cumulative Volume 2117 4313 6587 8899 10985 12571 14520 16618 18577 20839 22826 24464

5000

4546 4500 4325

4033 4000 3698

3

3500

3 3000 2718 2620 VOLUME

Weekly Bench Cumulative Volume Cumulative Volume 2620 5338 8022 10767 13832

2685

2744

2500

2117 2000

2196

2274

2312

2

3000 2718

16013 18386 20841 23238 25712 28264 29668

VOLUME

2620

2685

2744

2500

2117

2196

2274

2312

2

2000

1500

Weekly Deadlift Cumulative Volume Cumulative Volume 4033 8579 12276 16601 20231 22965 26816 30381 33054 35701 37980 39345

1000

500

0

1

2

3

4

K2 RPE 7-8 7-8 -

TEMPO -

NOTES PAUSED. EACH SIDE/EACH EXERCISE. -

RPE 7-8 7-8 7-8 -

TEMPO -

NOTES EACH SIDE. -

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

TEMPO -

NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

RPE

TEMPO

NOTES

7-8 7-8 7-8 7-8 -

-

-

RPE 7-8 7-8 -

TEMPO -

NOTES PAUSED. EACH SIDE/EACH EXERCISE. -

RPE 7-8 7-8 7-8 -

TEMPO -

NOTES EACH SIDE. -

RPE 8

TEMPO -

NOTES -

ODY WEIGHT:

K5

7-8 7-8 7-8 7-8 -

-

SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

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

TEMPO -

NOTES -

RPE 7.5 7-8 7-8 -

TEMPO -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -

RPE 7-8 7-8

TEMPO -

NOTES -

ODY WEIGHT:

K8

7-8 -

-

-

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

TEMPO -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -

RPE 6.5 6.5 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

RPE 9 7.5 7.5 7-8 7-8 -

TEMPO -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -

RPE

TEMPO

NOTES

ODY WEIGHT:

K 11

ODY WEIGHT:

7 7.5 7-8 7-8 7-8 -

-

-

RPE 8 8.5 7-8 7-8 7-8 -

TEMPO -

NOTES ASCENDING SINGLES BUILDING UP THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -

RPE 7 7.5 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

Weekly Volume For Each Main Lift

4325

3852

98

85

74

3630

3565

3066

2744

2734

2673 2456 2373

2312

2397

2648 2474 2262

2553 2279

2180 2099

2087 1949

1958

1987

85

74

2744

2734

2673 2456 2373

2312

2397

2648 2474 2262

2553 2279

2180 2099

2087

1987

1958

1949

1586

4

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

Weekly Bench Volume

2648 2474 2262

2553 2279

1987

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

Week 1 2 3 4 5

2648 2474 2262

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

2553 2279

1987

1639

6 7 8 9 10 11 12

1404 1365

Weekly Deadlift Volume

10

11

12

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

WEEK 3 DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 3 5 4 3 3 3 -

REPS 5 5 4 8-10 12-15 12-20 15-20 -

WEIGHT 88 84 50 0 0 0 -

DAILY VOLUME 1313 1260 1008 1008 2573

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 3 4 3 3 3 -

REPS 4 6 8-10 8-10 12-15 15+ -

WEIGHT 71 42 0 0 0 -

DAILY VOLUME 1140 756 1140 756

DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

SETS 1 4 4 3 4 2 3 -

REPS 1 3 6-8 10-12 12-15 10-12 30-60s -

WEIGHT 0 94 0 0 0 0 0 -

DAILY VOLUME 0 1125 1125

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 3 3 3 3 3 3 3 -

6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -

63 44 0 0 0 0 -

1134 921 1134 921 END OF WEEK BODY WEIGHT: 0.0

WEEK 6 / DELOAD DAY 1 DEADLIFT DEFICIT DEADLIFT BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 2 3 4 3 3 3 -

REPS 4 5 5 8-10 12-15 12-20 15-20 -

WEIGHT 88 84 49 0 0 0 -

DAILY VOLUME 1050 840 731 731 1890

DAY 2 SQUAT LARSEN PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 4 3 3 3 -

REPS 3 5 8-10 8-10 12-15 15+ -

WEIGHT 71 42 0 0 0 -

DAILY VOLUME 641 630 641 630

DAY 3 -

SETS -

REPS -

WEIGHT -

DAILY VOLUME -

DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME

3 4 3 4 2 3 -

3 6-8 10-12 12-15 10-12 30-60s -

94 0 0 0 0 0 -

844 844

DAY 4 PIN SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 3 -

REPS 5 6 10-12 12-15 10-12 12-15 20-40s 8-10 -

WEIGHT 63 46 0 0 0 0 -

DAILY VOLUME 945 819 945 819

END OF WEEK BODY WEIGHT: 0.0

WEEK 9 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 3 2 5 3 3 5 -

REPS 3 5 3 6-10 10-12 -

WEIGHT 94 88 54 0 0 -

DAILY VOLUME 842 875 804 804 1717

DAY 2 SQUAT LARSEN PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 76 47 0 0

DAILY VOLUME 912 744 -

TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 5 -

8-10 30-40s -

0 -

912 744

DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 2 3 4 3 2 4 -

REPS 1 3 6-8 8-10 8-10 15+ -

WEIGHT 0 106 0 0 0 -

DAILY VOLUME 0 956 956

DAY 4 PIN SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 3 3 3 3 3 3 -

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

WEIGHT 70 47 0 0 0 0 0 -

DAILY VOLUME 1046 848 1046 848

END OF WEEK BODY WEIGHT: 0.0

DEADLIFT OPENING ATTEMPT FOR TEST DAY

140 DAY 1 DEADLIFT DEADLIFT SQUAT BENCH PRESS REAR DELT FLYS GHD SIT-UP HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

WEEK 12 SETS 3 3 3 3 2 5 -

REPS 1 3 5 6 10-12 -

WEIGHT 119 112 67 46 0 -

DAILY VOLUME 357 1008 998 819 998 819 1365

DAY 2 SQUAT BENCH PRESS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 4 2 2 5 -

REPS 3 3 6-8 8-10 30-40s -

WEIGHT 71 49 0 0 -

DAILY VOLUME 641 585 641 585

REST FOR 2 OR 3 DAYS BETWEEN DA DAY 3 DEADLIFT -

SETS 1 -

REPS 1 -

WEIGHT 0 -

DAILY VOLUME 0 -

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Volume Volume 2117 2196 2274 2312 2087 1586 1949 2099 1958 2262 1987 1639

Weekly Bench Volume Volume 2620 2718 2685 2744 3066

2180 2373 2456 2397 2474 2553 1404

Weekly Deadlift Volume Volume 4033 4546 3698 4325 3630 2734 3852 3565 2673 2648 2279 1365

3 RPE 7-8 7-8 -

TEMPO -

NOTES PAUSED. EACH SIDE/EACH EXERCISE. -

RPE 7-8 7-8 7-8 -

TEMPO -

NOTES EACH SIDE. -

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

TEMPO -

NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

RPE

TEMPO

NOTES

7-8 7-8 7-8 7-8 -

-

-

RPE 6-7 6-7 -

TEMPO -

NOTES PAUSED. EACH SIDE/EACH EXERCISE. -

RPE 6-7 6-7 6-7 -

TEMPO -

NOTES EACH SIDE. -

RPE -

TEMPO -

NOTES -

Y WEIGHT:

ELOAD

6-7 6-7 6-7 6-7 -

-

SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

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

TEMPO -

NOTES -

RPE 7.5 7-8 7-8 -

TEMPO -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -

RPE 7-8 7-8

TEMPO -

NOTES -

Y WEIGHT:

9

7-8 -

-

-

RPE 7.5 7.5 7-8 7-8 7-8 -

TEMPO -

NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -

RPE 6.5 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

Y WEIGHT:

WEEK 12 RECOMMENDED REST SPLIT

D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3

12 RPE 7 -

TEMPO -

ADDITIONAL NOTES STOP EACH SET JUST SHY OF FAILURE. -

RPE 7 7 -

TEMPO -

ADDITIONAL NOTES -

S BETWEEN DAY 2 AND DAY 3.

Y WEIGHT:

RPE 9-10 -

TEMPO -

ADDITIONAL NOTES PR SINGLE. -

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

UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve the most part RPE is subjective as it can vary from p used to judge the amount of effort put into the lift. T effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin set of 5 @ an RPE of 8, this would be most easily un 5 reps & If we were to have a set of 5 @ an RPE of 9 reps. This is one of the most simple way of quickly g

As you use RPE more frequently and learn about it a will also see that the RPE of a top set, working set o a recommended RPE of 7 and when we actual execu drop, it would be smart for us to drop the back dow fatigue smartly.

drop, it would be smart for us to drop the back dow fatigue smartly.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se 1. Reverse snow angles 4x10. 2. T Spine rotations 3x10. 3. Banded side shuffle 15 Each Side. 4. High Knees 15M. 5. Inch Worms 15M. 6. Cat & Camels 15 Reps. ANKLE MOBILITY DRILLS 1. Dorsiflexion Pails & Rails 2X60s. 2. Banded Dorsiflesion Mobilization 2x60s. 3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi it. You can also add to this warm-up or mix and match to suit you

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10. 2. Banded Lat stretch 3x60s. 3. Prone Swimmers 3x60s. 4. Ys Ts Ws 3x8. 5. McGill BIG 3. 6. Supine 90/90 breahting with hip lift 3X15 breaths. 7. Pigeon pose 2X60s. 8. Hip airplane 3x10 Each side. 9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas after training sessions or on rest days.

for Rate of Percieved Exertions and is a method used to communicate the i s it can vary from person to person but an example of an objective aspect o rt put into the lift. The RPE scale technically ranges from 1-10 but in practic bove 10 is a failed lift/set.

to RPE or explaining it to someone, the simpliest way to do so is by compa d be most easily understood by saying that the athlete should pick a weight of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha ple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu set, working set or warm-up should impact our weight selection for the se en we actual execute this top set, the RPE was closer to a 9; In this case alt drop the back down weight by 5 to 10% to ensure that our effort on the da

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue x and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.

ssary for everyone, based on your needs you can perform these 2-4 times a week

mmunicate the intensity or recommended intensity of a particular lift or set jective aspect of RPE is the bar speed during the lift, which can fairly reliab 0 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h d pick a weight that that would be 2 reps away from failure with after com ck a weight that would leave them 1 rep away from failure after completin

see that it is much more nuanced that just simply "I could do 2 more reps" ection for the sets to come. For example, if we had a recommended top set In this case althought the recommended back downs are at a particular % effort on the day isn't above what it should be and that we continue to man

DEADLIFT VARIANT

DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT

recommended intensity of a particular lift or set. For bar speed during the lift, which can fairly reliably be 10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a would be 2 reps away from failure with after completing ve them 1 rep away from failure after completing 5

uanced that just simply "I could do 2 more reps" & you . For example, if we had a recommended top set of 5 @ recommended back downs are at a particular % or % ve what it should be and that we continue to manage

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3