MAXES: lbs weight x reps

SQUAT: 515 515 x 1

BENCH: 300 300 x 1
DEADLIFT: 545 545 x 1

CATEGORY: WK 1 WK 2 WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 3 x 5 350 68.0% 6 3 x 6 365 71.0% 6 4 x 5 390 76.0% 6 3 x 6 390 76.0% 6
SQUAT Front Squat 2 x 6 220 43.0% 6 2 x 8 220 43.0% 6 2 x 6 235 46.0% 6 3 x 8 235 46.0% 6
BENCH Feet Up TNG Bench 4 x 5 185 61.0% 6 4 x 6 190 63.0% 6 5 x 5 205 68.0% 6 5 x 6 205 68.0% 6
ACC DB Chest Fly 3 x 8 6 3 x 10 6 3 x 12 6 3 x 15 6
ACC DB Rear Delts 3 x 8 6 3 x 10 6 3 x 12 6 3 x 15 6

TUESDAY
BENCH 2 Count Pause Bench 4 x 2 185 61.0% 6 4 x 2 190 63.0% 6 3 x 3 190 63.0% 6 3 x 3 190 63.0% 6
DEADLIFT 2 Count Pause Deadlift 4 x 2 340 62.0% 6 4 x 2 350 64.0% 6 3 x 3 350 64.0% 6 3 x 3 350 64.0% 6
ACC Vertical Pull 3 x 8 7 3 x 10 7 3 x 8 7 3 x 10 7
ACC Inverted Row 3 x 8 7 3 x 10 7 3 x 12 7 3 x 15 7
ACC Plank 3 x 30-45 sec 7 3 x 30-45 sec 7 3 x 45-60 sec 7 3 x 45-60 sec 7

THURSDAY
SQUAT Competition Squat 3 x 3 365 71.0% 7 3 x 4 390 76.0% 7 4 x 3 405 79.0% 7 4 x 4 405 79.0% 7.5
SQUAT Competition Squat 1 x 4 365 71.0% 7 1 x 5 390 76.0% 7.5 1 x 4 405 79.0% 7.5 1 x 5 405 79.0% 8
BENCH Competition Bench 4 x 3 215 72.0% 7 4 x 4 230 77.0% 7 4 x 3 235 79.0% 7 4 x 4 235 79.0% 7.5
BENCH Competition Bench 1 x 4 215 72.0% 7 1 x 5 230 77.0% 7.5 2 x 4 235 79.0% 7.5 2 x 5 235 79.0% 8
ACC DB Incline Bench 3 x 6 7 3 x 8 7 3 x 6 8 3 x 8 8
ACC Triceps 3 x 8 7 3 x 10 7 3 x 8 8 3 x 10 8

FRIDAY
BENCH BB Floor Press 3 x 4 185 61.0% 7 3 x 4 190 63.0% 7 4 x 3 195 65.0% 7 3 x 5 190 63.0% 7.5
DEADLIFT Competition Deadlift 3 x 3 390 72.0% 7 3 x 4 415 76.0% 7 4 x 3 430 79.0% 7 3 x 5 420 77.0% 7.5
DEADLIFT Romanian Deadlift 3 x 6 225 41.0% 7 3 x 8 225 41.0% 7 3 x 10 225 41.0% 7 3 x 12 225 41.0% 8
ACC Horizontal Pull 3 x 6 7 3 x 8 7 4 x 6 8 4 x 8 8
ACC Biceps 3 x 8 7 3 x 10 7 4 x 8 8 4 x 10 8

average intensity: 62.9% average intensity: 65.8% average intensity: 68.2% average intensity: 67.8%
 MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 4 x 5 250 79.0% 7 3 x 8 225 71.0% 7 SQUAT Competition Squat 4 x 6 240 76.0% 7 5 x 5 250 79.0% 7.5
SQUAT Front Squat 3 x 6 150 47.0% 7 3 x 10 135 43.0% 7 SQUAT 2 Count Pause Squat 3 x 2 205 65.0% 6 3 x 3 205 65.0% 6
BENCH TNG Bench 5 x 5 170 77.0% 7 4 x 8 155 70.0% 7 BENCH TNG Bench 4 x 6 170 77.0% 7 5 x 5 175 79.0% 7.5
ACC DB Chest Fly 3 x 10 6 3 x 12 6 ACC DB Chest Fly 3 x 10 6 3 x 8 6
ACC DB Rear Delts 3 x 10 6 3 x 12 6 ACC DB Rear Delts 3 x 10 6 3 x 8 6

TUESDAY TUESDAY
BENCH 2 Count Pause Bench 4 x 2 145 65.0% 6 4 x 3 140 63.0% 6 BENCH Pin Press, Mid Level 3 x 4 185 83.0% 6 4 x 3 190 86.0% 6
DEADLIFT Competition Deadlift 3 x 4 300 79.0% 7 5 x 3 305 80.0% 7 DEADLIFT Competition Deadlift 4 x 4 300 79.0% 7 5 x 3 305 80.0% 7
ACC Vertical Pull 4 x 8 7 4 x 10 7 ACC Vertical Pull 4 x 8 7 3 x 10 7
ACC Inverted Row 4 x 8 7 4 x 10 7 ACC Inverted Row 4 x 8 7 3 x 10 7
ACC Plank 3 x 60-75 sec 7 4 x 60-75 sec 7 ACC Deadbugs (per side) 3 x 6 7 3 x 8 7

THURSDAY THURSDAY
SQUAT Competition Squat 4 x 3 255 81.0% 7.5 3 x 5 250 79.0% 7.5 SQUAT Competition Squat 1 x 4 265 84.0% 8 1 x 3 270 85.0% 8
SQUAT Competition Squat 1 x 4 255 81.0% 8 1 x 6 250 79.0% 8 SQUAT Competition Squat 3 x 4 255 81.0% 8 4 x 3 260 82.0% 8
BENCH Competition Bench 5 x 3 180 81.0% 7.5 4 x 5 175 79.0% 7.5 BENCH Competition Bench 1 x 4 185 83.0% 8 1 x 3 190 86.0% 8
BENCH Competition Bench 1 x 6 165 74.0% 8 1 x 8 155 70.0% 8.5 BENCH Competition Bench 4 x 4 180 81.0% 8 5 x 3 185 83.0% 8
ACC DB Incline Bench 4 x 6 8 4 x 8 8 ACC DB Shoulder Press 3 x 6 8 3 x 8 8
ACC Triceps 4 x 8 8 4 x 10 8 ACC Triceps 4 x 8 8 3 x 10 8

FRIDAY FRIDAY
BENCH BB Floor Press 4 x 4 145 65.0% 7.5 5 x 3 150 68.0% 7.5 BENCH Competition Bench 4 x 2 165 74.0% 6 4 x 2 170 77.0% 6
DEADLIFT Competition Deadlift 4 x 3 310 81.0% 7.5 3 x 5 300 79.0% 8 DEADLIFT Competition Deadlift 4 x 3 315 83.0% 8 5 x 2 325 85.0% 8
DEADLIFT Romanian Deadlift 4 x 8 165 43.0% 8 4 x 10 165 43.0% 8 DEADLIFT 2-4" Block Pull 3 x 2 335 88.0% 8 3 x 3 335 88.0% 8
ACC Horizontal Pull 4 x 10 8 4 x 8 8 ACC Horizontal Pull 4 x 6 8 3 x 8 8
ACC Biceps 3 x 12 8 4 x 10 8 ACC Biceps 3 x 12 8 3 x 10 8

average intensity: 71.1% average intensity: 68.7% average intensity: 79.5% average intensity: 81.3%
 MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 5 x 4 245 77.0% 7 5 x 5 250 79.0% 7.5 SQUAT Competition Squat 5 x 4 250 79.0% 7 4 x 5 245 77.0% 7.5
SQUAT 2 Count Pause Squat 2 x 2 215 68.0% 6 3 x 3 215 68.0% 6 SQUAT 2 Count Pause Squat 3 x 2 220 70.0% 7 3 x 3 215 68.0% 7
BENCH Competition Bench 5 x 4 170 77.0% 7 5 x 5 170 77.0% 7.5 BENCH Compeition Bench 6 x 4 175 79.0% 7.5 5 x 5 170 77.0% 7.5
ACC DB Tate Press 3 x 8 7 3 x 10 7 ACC DB Tate Press 3 x 8 7 3 x 10 7
ACC DB Rear Delts 3 x 12 6 3 x 10 6 ACC DB Rear Delts 3 x 8 6 3 x 10 6

TUESDAY TUESDAY
BENCH Pin Press, Mid Level 3 x 4 185 83.0% 6 4 x 3 195 88.0% 7 BENCH Pin Press, Mid Level 4 x 2 205 93.0% 7 5 x 1 210 95.0% 7
DEADLIFT Competition Deadlift 6 x 2 295 77.0% 6 5 x 3 305 80.0% 7 DEADLIFT Competition Deadlift 6 x 2 295 77.0% 6 5 x 3 305 80.0% 7
ACC Vertical Pull 3 x 8 7 3 x 10 7 ACC Vertical Pull 3 x 8 7 3 x 6 7
ACC Inverted Row 3 x 8 7 3 x 10 7 ACC Inverted Row 3 x 8 7 3 x 6 7
ACC Deadbugs (per side) 3 x 8 7 3 x 10 7 ACC Deadbugs (per side) 3 x 8 7 3 x 10 7

THURSDAY THURSDAY
SQUAT Competition Squat 1 x 2 275 87.0% 8 1 x 3 275 87.0% 8.5 SQUAT Competition Squat 2 x 1 285 90.0% 8.5 2 x 1 295 93.0% 9
SQUAT Competition Squat 5 x 2 265 84.0% 8 4 x 3 260 82.0% 8 SQUAT Competition Squat 5 x 2 270 85.0% 8 3 x 3 265 84.0% 8.5
BENCH Competition Bench 1 x 2 195 88.0% 8 2 x 3 190 86.0% 8.5 BENCH Competition Bench 2 x 1 200 90.0% 8.5 2 x 1 205 93.0% 9
BENCH Competition Bench 6 x 2 185 83.0% 8 4 x 3 180 81.0% 8 BENCH Competition Bench 6 x 2 190 86.0% 8 4 x 3 185 83.0% 8.5
ACC DB Shoulder Press 2 x 6 8 3 x 5 8 ACC DB Shoulder Press 3 x 6 8 3 x 5 8
ACC Triceps 3 x 6 8 3 x 8 8 ACC Triceps 3 x 6 8 3 x 8 8

FRIDAY FRIDAY
BENCH Competition Bench 3 x 3 170 77.0% 7 3 x 3 170 77.0% 7 BENCH Competition Bench 4 x 2 175 79.0% 7 4 x 2 175 79.0% 7
DEADLIFT Competition Deadlift 5 x 3 315 83.0% 8 5 x 2 325 85.0% 8 DEADLIFT Competition Deadlift 1 x 1 345 91.0% 9 1 x 1 360 95.0% 9.5
DEADLIFT 2-4" Block Pull 3 x 2 345 91.0% 8.5 3 x 3 340 89.0% 8.5 DEADLIFT Competition Deadlift 4 x 3 320 84.0% 8.5 4 x 2 330 87.0% 8.5
ACC Horizontal Pull 3 x 6 8 3 x 8 8 DEADLIFT 2-4" Block Pull 3 x 2 350 92.0% 8.5 3 x 1 365 96.0% 8.5
ACC Biceps 3 x 8 8 3 x 10 8 ACC Biceps 3 x 8 8 3 x 10 8

average intensity: 81.3% average intensity: 81.6% average intensity: 84.2% average intensity: 85.2%
 MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 CATEGORY: WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE SUNDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 5 x 4 245 77.0% 7 SQUAT Competition Squat 1 x 1 275 87.0% 8 ACC Compete x x
SQUAT 2 Count Pause Squat 2 x 2 205 65.0% 6 SQUAT Competition Squat 4 x 3 235 74.0% 6 ACC x x
BENCH Competition Bench 5 x 4 170 77.0% 7 BENCH Competition Bench 1 x 1 195 88.0% 8 ACC x x
BENCH 2 Count Pause Bench 2 x 2 145 65.0% 6 BENCH Competition Bench 5 x 3 165 74.0% 6 ACC x x
ACC DB Rear Delts 3 x 12 6 ACC x ACC x x

TUESDAY TUESDAY TUESDAY

BENCH Pin Press, Mid Level 3 x 1 215 97.0% 7.5 BENCH Competition Bench 1 x 1 175 79.0% 6 ACC x x
DEADLIFT Competition Deadlift 5 x 2 285 75.0% 6 DEADLIFT Competition Deadlift 1 x 1 315 83.0% 6 ACC x x
ACC Vertical Pull 2 x 6 7 DEADLIFT Competition Deadlift 2 x 2 305 80.0% 6 ACC x x
ACC Inverted Row ACC ACC x x
ACC Deadbugs (per side) 2 x 6 7 ACC x ACC x x

THURSDAY THURSDAY THURSDAY

SQUAT Competition Squat 1 x 1 305 97.0% 9.5 SQUAT Competition Squat 1 x 1 245 77.0% 6 ACC x x
SQUAT Competition Squat 5 x 2 260 82.0% 8 SQUAT Competition Squat 4 x 1 235 74.0% 6 ACC x x
BENCH Competition Bench 1 x 1 210 95.0% 9.5 BENCH Competition Bench 1 x 1 175 79.0% 6 ACC x x
BENCH Competition Bench 6 x 2 185 83.0% 8 BENCH Competition Bench 5 x 1 165 74.0% 6 ACC x x
ACC DB Shoulder Press ACC x ACC x x
ACC Triceps 2 x 6 8 ACC x ACC x x

FRIDAY FRIDAY FRIDAY

BENCH Competition Bench 3 x 3 170 77.0% 7 ACC x ACC x x
DEADLIFT Competition Deadlift 1 x 1 345 91.0% 9 ACC x ACC x x
DEADLIFT Competition Deadlift 3 x 3 305 80.0% 7.5 ACC x ACC x x
DEADLIFT 2-4" Block Pull 1 x 1 375 99.0% 9 ACC x ACC x x
ACC Biceps 3 x 12 7 ACC x ACC x x

average intensity: 82.9% average intensity: 79.0% average intensity: #DIV/0! average intensity: #DIV/0!
WEEK DATE TRAINING NOTES Block
1 4/15/2018 Intro 5
2 4/22/2018 Volume 6
Introduction to new training. Slowly increase volume. 1
3 4/29/2018 Volume 5
4 5/6/2018 Volume 6
5 5/13/2018 Volume 5
6 5/20/2018 Volume 8
Build volume to undercoverable point, then switch to lower volume and higher intensity. 2
7 5/27/2018 Strength 6 265x4 185x4 315x3
8 6/3/2018 Strength 5 270x3 190x3 325x2
9 6/10/2018 Deload/Peak 4 275x2 195x2 315x3
10 6/17/2018 Peak 5 275x3 190x3 325x2
Lower volume and increase intensity further to begin peaking body for meet. 3
11 6/24/2018 Peak 4 285x1 200x1 345x1
12 7/1/2018 Peak 5 295x1 205x1 360x1
13 7/8/2018 Peak/Taper 4 305x1 210x1 345x1
14 7/15/2018 Meet Week 3 275x1 195x1 315x1
Finish peak and then taper before meet on 7/22. 4
 Block 1 Block 2 Block 3 Block 4
Week 1 131 19.9% 180 25.6% 124 24.2% 105 69.5%
Week 2 160 24.3% 232 33.0% 147 28.7% 46 30.5%
Week 3 165 25.0% 144 20.5% 123 24.0% 0 0.0%
Week 4 203 30.8% 146 20.8% 119 23.2% 0 0.0%

Total 659 702 513 151

Week 1 257.67 23.9% 198.89 23.4% 234.31 24.9% 224.05 51.6%

Week 2 269.31 24.9% 189.68 22.3% 234.25 24.9% 210.00 48.4%
Week 3 279.00 25.8% 228.75 26.9% 238.50 25.4% 0.00 0.0%
Week 4 273.57 25.3% 234.42 27.5% 233.70 24.8% 0.00 0.0%

Total 1079.56 851.73 940.76 434.05

Week 1 12635 18.7% 11780 23.7% 8960 22.1% 8625 66.8%

Week 2 16720 24.7% 14700 29.6% 12130 30.0% 4280 33.2%
Week 3 17100 25.3% 11110 22.4% 9590 23.7% 0 0.0%
Week 4 21165 31.3% 12025 24.2% 9810 24.2% 0 0.0%

Total 67620 49615 40490 12905

Week 1 10840 19.8% 11420 24.0% 9760 24.1% 8585 69.1%

Week 2 13190 24.1% 13630 28.6% 11420 28.2% 3845 30.9%
Week 3 13875 25.4% 11240 23.6% 9920 24.5% 0 0.0%
Week 4 16820 30.7% 11360 23.8% 9330 23.1% 0 0.0%

Total 54725 47650 40430 12430

Week 1 10280 18.3% 12600 25.3% 10335 26.0% 6315 80.4%

Week 2 13180 23.5% 15675 31.5% 10885 27.4% 1535 19.6%
Week 3 15060 26.9% 10590 21.3% 9825 24.7% 0 0.0%
Week 4 17550 31.3% 10840 21.8% 8670 21.8% 0 0.0%

Total 56070 49705 39715 7850

NOTES
Middle, narrow stance
Pinky on rings, arched
Sumo, flat back
4x per week, 2-3 hours per session