Instructions: Enter your starting estimated 1RM below, starting body weight, and start date for week

1. Ent
basis). Enter the plate weights you have available to you. Fill all plate weights with a value greate
not let them dictate your workout. Fill with accurate data. Save a master copy of this worksheet, because enteri
good copy.

Bodyweight Weight
Starting estimated 1RM 3/24/2018 0.00
Squat 100.00 3/31/2018 0.00
Bench Press 1ctP 100.00 4/7/2018 0.00
Press 100.00 4/14/2018 0.00
Deadlift 100.00 4/21/2018 0.00
CGB 100.00 4/28/2018 0.00
Rack Pull: MS 100.00 5/5/2018 0.00
Row 100.00 5/12/2018 0.00
2ct PSquat 100.00
1
303 Squat 100.00
2ct P DL 100.00
0.9
Bench Press 3ctP 100.00
Pin Squat 100.00 0.8
Squat no belt 100.00
Pin Bench 100.00 0.7

Starting body weight 0.00 0.6

Date Started 3/24/2018
Smallest plate value 0.5 0.5
Default bar weight 45
0.4
Estimated 1RM
Squat 111.11 0.3
Bench Press 1ctP 100.00
Press 100.00 0.2
Deadlift 100.00
CGB 100.00 0.1
Rack Pull: MS 100.00
Row 100.00 0
3/24/2018 3/31/2018 4/7/2018 4/14/2018 4/21
2ct PSquat 100.00
303 Suat 100.00 Bodyweight
2ct P DL 100.00
Bench Press 3ctP 100.00
Pin Squat 100.00 Plat
Squat no belt 100.00 45 35 25 10
Pin Bench 100.00 Don't use zero f
t date for week 1.Enter the smallest plate value and bar weight you would like to use by default (can be changed
ts with a value greater than zero(I just used the smallest weight to fill out the blanks). Autocalculated value
orksheet, because entering weight manually will overwrite the formulas for autocalculations, that way if you run the bridge

Weight

RPE

8 4/14/2018 4/21/2018 4/28/2018 5/5/2018 5/12/2018

e1RM = (Weight on bar)
Bodyweight

Plate Weights
5 2.5 0.5 0.5 0.5 0.5
Don't use zero for any of these values.
default (can be changed on a per exercise
nks). Autocalculated values are just estimates. Do
at way if you run the bridge again you will have a

Reps
1 2 3 4 5 6 7 8 9 10
10 100 96 92 89 86 84 81 79 76 74
9.5 98 94 91 88 85 82 80 77 75 72
9 96 92 89 86 84 81 79 76 74 71
8.5 94 91 88 85 82 80 77 75 72 69
8 92 89 86 84 81 79 76 74 71 68
7.5 91 88 85 82 80 77 75 72 69 67
7 89 86 84 81 79 76 74 71 68 65
6.5 88 85 82 80 77 75 72 69 67 64
estimated 1RM calculator

e1RM = (Weight on bar) * 100 / number from chart above

 Date 3/24/2018 Low Stress
BW 0.00 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 2.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 5 @ 6 x 1 80 0 0 0 1 1 1 0 0 0
45 5 @ 7 x 1 85 0 0 0 2 0 0 0 0 0
45 Last e1RM 5 @ 8 x 1 90 0 0 0 2 0 1 0 0 0
100.00
This e1RM
111.11
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Close grip bench 4 @ 7 x 1 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
Last e1RM
4 @ 8 x 1
4 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 100.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Rack pull, mid shin 7 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 7 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
Last e1RM 7 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
100.00
This e1RM
45 0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct paused squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
100.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
5 @ 7 x 1
5 @ 8 x 1
0
0 0 0 0 0 0 0 0 0 0
100.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 8 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 8 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
100.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
This e1RM
45 0.00

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
25 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
100.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
5 45
45 Last e1RM
5@ 7x
5@ 8x
1
1
0
0 0 0 0 0 0 0 0 0 0
100.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3-0-3 tempo squat 8@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 8@ 7x 1 0 0 0 0 0 0 0 0 0 0
Last e1RM 8@ 8x 1 0 0 0 0 0 0 0 0 0 0
100.00
 This e1RM
45 0.00
6 recover
7 recover
 Notes
0.5
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0
0
0
 Date 3/31/2018 Moderate Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 5 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 111.11 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Close grip bench 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
4 @ 8 x 1
4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Rack pull, mid shin 7 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 7 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 7 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 7 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
This e1RM
45 0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct paused squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
5
5
@
@
7
8
x
x
1
1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 8 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 8 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
0.00

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
25 min of steady state cardo @ RPE 6
0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
5 45
45 Last e1RM
5@
5@
7x
8x
1
1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3-0-3 tempo squat 8@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 8@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8@ 8x 1 0 0 0 0 0 0 0 0 0 0
 This e1RM
45 0.00
6 recover
7 recover
 Notes
0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
 Date 4/7/2018 Moderate Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 5 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Close grip bench 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
4 @ 8 x 1
4 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Rack pull, mid shin 7 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 7 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 7 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 7 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00

2 recover
0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct paused squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
5
5
@
@
7
8
x
x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 8 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 8 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
25 min of steady state cardo @ RPE 6
0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
5 45
45 Last e1RM
5@
5@
7x
8x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3-0-3 tempo squat 8@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 8@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8@ 9x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8@ 9x 1 0 0 0 0 0 0 0 0 0 0
 45 This e1RM
45 0.00
6 recover
7 recover
 Notes
0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
 Date 4/14/2018 High Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 5 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Close grip bench 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
4 @ 8 x 1
4 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Rack pull, mid shin 7 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 7 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 7 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 7 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct paused squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 5 @ 6 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
5
5
@
@
7
8
x
x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 8 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 8 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
25 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 5@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 7x 1 0 0 0 0 0 0 0 0 0 0
5 45 Last e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 5@ 8x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3-0-3 tempo squat 8@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 8@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8@ 8x 1 0 0 0 0 0 0 0 0 0 0
 45 0.00 8 @ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00
6 recover
7 recover
 Notes
0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0
0

0.5
0
0
0
0
 Date 4/21/2018 Mod Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 4 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3ct paused bench 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
4 @ 8 x 1
4 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 100.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct Paused deadlift @1" 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Off the floor 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 100.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Pin Squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 100.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 4 @ 6 x 1 0 0 0 0 0 0 0 0 0 0

3
 45 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
3 45 Last e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 8 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 8 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 8 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
30 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 4@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 4@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 4@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 4@ 7x 1 0 0 0 0 0 0 0 0 0 0
5 45 Last e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat no belt 6@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
 45 Last e1RM 6@ 9x 1 0 0 0 0 0 0 0 0 0 0
45 100.00 6 @ 9x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00

GPP Day 2
6 Pull ups, chin ups, or rows x7 min AMRAP submax sets
Accumulate max work on isometric ab exercise for 7 min

7 recover
 Notes
0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0
0

0.5
0
0
0
0
 Date 4/28/2018 Mod Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3ct paused bench 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
3 @ 8 x 1
3 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct Paused deadlift @1" 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Off the floor 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
45 0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Pin Squat 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
4
4
@
@
8
8
x
x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 6 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 6 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
30 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
5 45
45 Last e1RM
4@
4@
8x
8x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 4@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat no belt 6@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 6@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
 45 This e1RM 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 2
6 Pull ups, chin ups, or rows x7 min AMRAP submax set
Accumulate max work on isometric ab exercise for 7 min
HIIT 20 min
7 Recover
 Notes
0.5
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0
 Date 5/5/2018 High Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Pin Bench 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
3 @ 8 x 1
3 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 100.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct Paused deadlift @1" 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Off the floor 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM
0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Pin squat 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

3
 0 0 0 0 0 0 0 0 0
3 45
45 Last e1RM
3
3
@
@
9
9
x
x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 6 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 6 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
30 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 3@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 3@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
5 45
45 Last e1RM
3@
3@
9x
9x
1
1
0
0 0 0 0 0 0 0 0 0 0
45 0.00 3@ 9x 1 0 0 0 0 0 0 0 0 0 0
45 This e1RM 3@ 9x 1 0 0 0 0 0 0 0 0 0 0
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat no belt 6@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 6@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
 45 This e1RM 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8x 1 0 0 0 0 0 0 0 0 0 0

GPP Day 2
6 Pull ups, chin ups, or rows x7 min AMRAP submax set
Accumulate max work on isometric ab exercise for 7 min
HIIT 20 min
7 Recover
 Notes
0.5
0
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0

0.5
0
0
0
0
0
0
 Date 5/12/2018 Low Stress
BW 0 Stack
Day Bar Exercise r @ RPE x s
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 3ct paused bench 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
1 45
45 Last e1RM
3 @ 8 x 1
3 @ 9 x 1
0
0 0 0 0 0 0 0 0 0 0
45 0.00
45 This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 2ct Paused deadlift @1" 3 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Off the floor 3 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
45 This e1RM
0.00

2 recover

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Pin squat 4 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 4 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 4 @ 9 x 1 0 0 0 0 0 0 0 0 0 0
0.00
This e1RM
0.00
Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Press with belt 1 @ 8 x 1 0 0 0 0 0 0 0 0 0 0

3
 45 Last e1RM 0 0 0 0 0 0 0 0 0
3 45 0.00
3 @ 9 x 1 0

This e1RM
0.00

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Barbell rows 6 @ 6 x 1 0 0 0 0 0 0 0 0 0 0
45 6 @ 7 x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6 @ 8 x 1 0 0 0 0 0 0 0 0 0 0
This e1RM
0.00

GPP Day 1

4 Pull ups, chin ups, or rows x 7 min AMRAP submax sets

Accumulate max work on isometic ab exercise 7 min
30 min of steady state cardo @ RPE 6

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Deadlift with belt 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 3@ 9x 1 0 0 0 0 0 0 0 0 0 0
45 0.00
This e1RM
0.00

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Bench Press, 1ct pause 1@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 0 0 0 0 0 0 0 0 0
5 0.00
3@ 9x 1 0

45 This e1RM
0.00

Bar: 45
Smallest plate value: 0.5 45 35 25 10 5 2.5 0.5 0.5 0.5
45 Squat no belt 6@ 6x 1 0 0 0 0 0 0 0 0 0 0
45 6@ 7x 1 0 0 0 0 0 0 0 0 0 0
45 Last e1RM 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
45 0.00 6@ 8x 1 0 0 0 0 0 0 0 0 0 0
 This e1RM
0.00

6 recover
7 recover
 Notes
0.5
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0
0

0.5
0
0

0.5
0
0
0
0

0.5
0
0

0.5
0
0

0.5
0
0
0
0
 Est
Date Squat Bench 1ctP Press Deadlift CGB
3/17/2018 100.00 100.00 100.00 100.00 100.00
3/24/2018 111.11 0.00 0.00 0.00 0.00
3/31/2018 0.00 0.00 0.00 0.00 0.00
4/7/2018 0.00 0.00 0.00 0.00 0.00
4/14/2018 0.00 0.00 0.00 0.00 0.00
4/21/2018 0.00 0.00 0.00 0.00 0.00
4/28/2018 0.00 0.00 0.00 0.00 0.00
5/5/2018 0.00 0.00 0.00 0.00 0.00
5/12/2018 0.00 0.00 0.00 0.00 0.00

120

100

80

60

40

20

0
3/17/2018 3/24/2018 3/31/2018 4/7/2018
 20

0
3/17/2018 3/24/2018 3/31/2018 4/7/2018
 Estimated 1RM
Rack Pull: MS Row 2ct PSquat 303 Squat 2ct P DL Bench 3ctP
100.00 100.00 100.00 100.00 100.00 100.00
0.00 0.00 0.00 0.00 100.00 100.00
0.00 0.00 0.00 0.00 100.00 100.00
0.00 0.00 0.00 0.00 100.00 100.00
0.00 0.00 0.00 0.00 100.00 100.00
0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00

4/7/2018 4/14/2018 4/21/2018 4/28/2018 5/5/2018

4/7/2018 4/14/2018 4/21/2018 4/28/2018 5/5/2018

Estimated 1RM
 Pin Squat Squat no belt Pin Bench
100.00 100.00 100.00
100.00 100.00 100.00
100.00 100.00 100.00
100.00 100.00 100.00
100.00 100.00 100.00
0.00 0.00 100.00
0.00 0.00 100.00
0.00 0.00 0.00
0.00 0.00 0.00
N2:N11

Squat
Bench 1ctP
Press
Deadlift
CGB
Rack Pull: MS
Row
2ct PSquat
303 Squat
2ct P DL
Bench 3ctP
Pin Squat
Squat no belt
Pin Bench

5/5/2018 5/12/2018
 Squat no belt
Pin Bench

5/5/2018 5/12/2018