Your Profile: Instructions & Info [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 ROMANIAN DEADLIFTS PAUSED DEADLIFT CLOSE GRIP BENCH PRESS HIGH BAR SQUAT

Stephen 17 170 112.5 160 77 140 150 95 160

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" 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 BE

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 P

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

LL 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

2

LL 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

LL 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

LL 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 listed 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:

s 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)

shoot 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

sed 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

5

3

ation to be entered can be seen below each individual

d that week. ill 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 ROMANIAN DEADLIFTS 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 104 91 82 0 0 0 -

DAY 2 SQUAT CLOSE GRIP BENCH 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 119 62 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 0 112 0 0 0 0 0 -

DAY 4

SETS

REPS

WEIGHT

HIGH BAR 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 -

104 70 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 4 DAY 1 DEADLIFT ROMANIAN DEADLIFTS 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 116 98 90 0 0 0 -

DAY 2 SQUAT CLOSE GRIP BENCH 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 132 69 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 -

124 0 0 0 0 0 -

DAY 4 HIGH BAR 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 112 76 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 120 108 87 0 0 -

DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 128 69 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 0 128 0 0 0 -

DAY 4 HIGH BAR 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 108 76 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 131 116 96 0 0 -

DAY 2

SETS

REPS

WEIGHT

SQUAT CLOSE GRIP BENCH 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 -

136 76 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 140 0 0 0 -

DAY 4 HIGH BAR 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 124 84 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

PROGRAM ANALYSIS Body Weight 90.0 80.0

77.0

Body Weight 90.0 80.0

77.0

70.0

50.0 40.0 30.0 20.0 10.0 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

1

2

3

4

5

6

7

8

9

10

11

12

Start

WEEK

Weekly C 60000

50000

40000

VOLUMe

BODY WEIGHT

60.0

30000

28

27 25163 23383

VOLUMe

30000

28

27 25163 23383 20665 20000

19592

18197 15301

15872

13562 10711 10000

11748

9027 7692 5029 4430 3776

0

1

2

3

4

5

22

WEEK 1 / INTRO DAILY VOLUME 1872 1365 1631 1631 3237

RPE 7-8 7-8 -

TEMPO -

DAILY VOLUME 1904 1112 1904 1112

RPE 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 1792 1792

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

TEMPO -

DAILY VOLUME

RPE

TEMPO

1872 1688 1872 1688

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

-

DAILY VOLUME 1740 1764 1800 1800 3504

RPE 7-8 7-8 -

TEMPO -

DAILY VOLUME 2108 1240 2108 1240

RPE 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME -

RPE -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 4

1860 1860

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

-

DAILY VOLUME 2016 1595 2016 1595

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

TEMPO -

DAILY VOLUME 1920 1080 1308 1308 3000

RPE 7 7-8 7-8 -

TEMPO -

DAILY VOLUME 1530 1102 -

RPE 7-8 7-8

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 7

1530 1102

7-8 -

-

DAILY VOLUME 0 2048 2048

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

TEMPO -

DAILY VOLUME 1944 1595 1944 1595

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

TEMPO -

DAILY VOLUME 1181 1160 1434 1434 2341

RPE 8.5 7 7.5 7-8 7-8 -

TEMPO -

DAILY VOLUME

RPE

TEMPO

END OF WEEK BODY WEIGHT: 0.0

WEEK 10

2176 1216 2176 1216

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

-

DAILY VOLUME 1120 1120

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

TEMPO -

DAILY VOLUME 1860 1519 1860 1519

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 77.0

.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

4824 4769 45252 43419 41791 38299

37163

35212 33615

33127

31068 29635

28567 27064 25163 23383

25894

4070

39250

35212 33615

33127

31068 29635

28567 27064

25894

25163 23383 20665

22420

19592

18197 15872

4

5

6

7 WEEK

8

9

10

11

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 77.0

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

50126 48243 47696 45252 43638

43419 41791 38299

40706

39250 37163

35212 33615

33127

31068 29635

25894

Weekly Squat Cu Weekly Bench Cu Weekly Deadlift

EK

35212 33615

33127

31068

Weekly Squat Cu Weekly Bench Cu Weekly Deadlift

29635

25894

0 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

50126

8243 7696

43638

0706

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

Weekly Bench Cumulative Volume Week 1 2 3 4 5

11

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

0 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 ROMANIAN DEADLIFTS 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 108 95 84 0 0 0 -

DAILY VOLUME 1944 1418 1688 1688 3362

DAY 2 SQUAT CLOSE GRIP BENCH 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 123 64 0 0 0 -

DAILY VOLUME 1972 1154 1972 1154

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 116 0 0 0 0 0 -

DAILY VOLUME 2320 2320

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

HIGH BAR 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 -

108 73 0 0 0 0 -

1944 1755 1944 1755 END OF WEEK BODY WEIGHT: 0.0

WEEK 5 DAY 1 DEADLIFT ROMANIAN DEADLIFTS 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 120 102 90 0 0 0 -

DAILY VOLUME 1440 1523 2250 2250 2963

DAY 2 SQUAT CLOSE GRIP BENCH 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 136 71 0 0 0 -

DAILY VOLUME 1632 1283 1632 1283

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 -

128 0 0 0 0 0 -

1536 1536

DAY 4 HIGH BAR 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 116 79 0 0 0 0 -

DAILY VOLUME 2088 1654 2088 1654

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 124 112 90 0 0 -

DAILY VOLUME 1980 1120 1350 1350 3100

DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 132 71 0 0

DAILY VOLUME 1581 1140 -

TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 5 -

8-10 30-40s -

0 -

1581 1140

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 132 0 0 0 -

DAILY VOLUME 1584 1584

DAY 4 HIGH BAR 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 120 79 0 0 0 0 0 -

DAILY VOLUME 2160 1654 2160 1654

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 135 120 98 0 0 -

DAILY VOLUME 1215 1200 984 984 2415

DAY 2

SETS

REPS

WEIGHT

DAILY VOLUME

SQUAT CLOSE GRIP BENCH 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 -

140 76 0 0 0 -

1683 1520 1683 1520

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 0 144 0 0 0 -

DAILY VOLUME 0 576 576

DAY 4 HIGH BAR 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 124 84 0 0 0 0 0 -

DAILY VOLUME 1860 1772 1860 1772

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Cumulative Volume Cumulative Volume 3776 7692 11748 15872 19592 22420 25894 29635 33127 37163 40706 43638

6000 5682 5364

5000

5029

4597 4430

4590 4535

4056 4000

3916 3776

VOLUME

Weekly Bench Cumulative Volume Cumulative Volume 4430 9027 13562 18197 23383

3000

4634

4124

Weekly Deadlift Cumulative Volume Cumulative Volume 5029 10711 15301 20665 25163 28567 33615 38299 41791 45252 48243 #VALUE!

VOLUME

27064 31068 35212 39250 43419 47696 50126

3000

2000

1000

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

5364 5186 5048

4590 4535

4056

4684

4634 4499

4144

4124

4005 3720

3492

3461

4276

3741

3681 3404

4038

4169 4036

3474

3543

2991 2828

3492

3474

3404

3461

2991 2828

3

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

169 036

461

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

4276

3543

2991

2933

2430

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

Week 1 2 3 4 5

Weekly Squat Volume

Weekly Bench Volume

461

10

2991

2933

2430

0 11

12

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

6 7 8 9 10 11 12

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

Weekly Deadlift Volume

WEEK 3 DAY 1 DEADLIFT ROMANIAN DEADLIFTS 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 112 98 87 0 0 0 -

DAILY VOLUME 1680 1470 1744 1744 3150

DAY 2 SQUAT CLOSE GRIP BENCH 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 128 67 0 0 0 -

DAILY VOLUME 2040 1197 2040 1197

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 0 120 0 0 0 0 0 -

DAILY VOLUME 0 1440 1440

DAY 4

SETS

REPS

WEIGHT

DAILY VOLUME

HIGH BAR 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 -

112 76 0 0 0 0 -

2016 1595 2016 1595 END OF WEEK BODY WEIGHT: 0.0

WEEK 6 / DELOAD DAY 1 DEADLIFT ROMANIAN DEADLIFTS 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 112 98 84 0 0 0 -

DAILY VOLUME 1344 980 1266 1266 2324

DAY 2 SQUAT CLOSE GRIP BENCH 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 128 67 0 0 0 -

DAILY VOLUME 1148 998 1148 998

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 -

120 0 0 0 0 0 -

1080 1080

DAY 4 HIGH BAR 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 112 79 0 0 0 0 -

DAILY VOLUME 1680 1418 1680 1418

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 128 112 93 0 0 -

DAILY VOLUME 1148 1120 1392 1392 2268

DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS

SETS 4 4 4 3

REPS 3 4 4-6 6-8

WEIGHT 136 74 0 0

DAILY VOLUME 1632 1178 -

TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 5 -

8-10 30-40s -

0 -

1632 1178

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 0 136 0 0 0 -

DAILY VOLUME 0 1224 1224

DAY 4 HIGH BAR 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 124 82 0 0 0 0 0 -

DAILY VOLUME 1860 1468 1860 1468

END OF WEEK BODY WEIGHT: 0.0

DEADLIFT OPENING ATTEMPT FOR TEST DAY

??? 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 #VALUE! #VALUE! 119 79 0 -

DAILY VOLUME #VALUE! #VALUE! 1785 1418 1785 1418 #VALUE!

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

DAY 3 DEADLIFT -

SETS 3 4 2 2 5 -

SETS 1 -

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

WEIGHT 128 84 0 0 -

DAILY VOLUME 1148 1013 1148 1013

REST FOR 2 OR 3 DAYS BETWEEN DA REPS 1 -

WEIGHT 0 -

DAILY VOLUME 0 -

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Volume Volume 3776 3916 4056 4124 3720 2828 3474 3741 3492 4036 3543 2933

Weekly Bench Volume Volume 4430 4597 4535 4634 5186

3681 4005 4144 4038 4169 4276 2430

Weekly Deadlift Volume Volume 5029 5682 4590 5364 4499 3404 5048 4684 3492 3461 2991 #VALUE!

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 -

S BETWEEN DAY 2 AND DAY 3.

Y WEIGHT:

RPE 9-10 -

TEMPO -

ADDITIONAL NOTES -

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 li

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

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.

nto 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 o have a set of 5 @ an RPE of 9, we would say that the athlete should pick a the most simple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu p 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

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 ix and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.

essary 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 10 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 ld pick a weight that that would be 2 reps away from failure with after ete should pick a weight that would leave them 1 rep away from failure afte

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 ma

effort on the day isn't above what it should be and that we continue to ma

DEADLIFT VARIANT

DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT

recommended intensity of a particular lift or set. For e 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 at would leave them 1 rep away from failure after

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

ve what it should be and that we continue to manage

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3