T1 Movements Training (Training Max is an estimated daily 2RM.

)
Max T1 Movements should be competition lifts.
Squat 335 Exceptions: Any close variation of a competition lift
Bench Press 315 Examples: Front Squat, Close Grip Bench, opposite
Deadlift 275 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 185
Front Squat 245

MOVEMENT WEEKLY AVERAGES

STARTING Reps Rep
Tier 1 INTENSITIES Per Set Total Tons
Day One 1 Back Squat 0.850 ### 0.00 0
Day Two 1 Slingshot 0.850 ### 0.00 0
Day Three 1 Deadlift 0.850 ### 0.00 0
Day Four 1 OHP 0.850 ### 0.00 0
Day Five 1 Front Squat 0.850 ### 0.00 0
Tier 2
Day One 2 Stiff Leg Deadlift 0.650 ### 0.00 0
Day Two 2 Bench press 0.650 ### 0.00 0
Day Three 2 Front Squat 0.650 ### 0.00 0
Day Four 2 Push Press 0.650 ### 0.00 0
Day Five 2 Back Squat 0.650 ### 0.00 0
Tier 3
Day One 3a Walking lunges 65 ### 0.00 0
3b Barbell row 175 ### 0.00 0
Day Two 3a Close Grip Bench 0.55 ### 0.00 0
3b Hammer shoulder 35.00 ### 0.00 0
Day Three 3a 2 DB row 75 ### 0.00 0
3b V Grip Cable Row 105 ### 0.00 0
Day Four 3a Incline Bench 0.55 ### 0.00 0
3b Chest press 175 ### 0.00 0
Day Five 3a Barbell Row 0.55 ### 0.00 0
3b BB curl 65 ### 0.00 0
Week One
From 20/11/2016
To 26/11/2016
Week 1
Day One MRS
Tier Exercise Weight Rep Set 1 2
1 Back Squat 285 Max 3
1
 is an estimated daily 2RM.) T2 Movements Progression Guide
ts should be competition lifts. Incline Bench 200 T1:
ny close variation of a competition lift. Sling Shot Bench 275
nt Squat, Close Grip Bench, opposite DL. Barbell Row 240 T2:
ch, High Bar, Low Bar, etc.
T3:

MENT WEEKLY AVERAGES

Add
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Week Two
27/11/2016
03/12/2016
Week 2
MRS Rep Tier Add Day One
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Back Squat 285 Max 3
Progression Guide
15 or more total reps in 3MRS +10 lb. to next week
10-14 total reps in 3MRS +5 lb. to next week
30 or more total reps in 3MRS +10 lb. to next week
25-29 total reps in 3MRS +5 lb. to next week
If 50 in 4MRS then add 5 lb. to next week
If less than 50 total reps in 4MRS stay

Week Three
04/12/2016
10/12/2016
Week 3
MRS Rep Tier Add Day One
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Back Squat
 MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
285 Max 3 0 0
 Week Four
11/12/2016
17/12/2016
Week 4
Day One MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Back Squat 285 Max 3 0
 Tier Add
Tonnage Wk3
0
 1
2 Stiff Leg Deadlift 180 Max 3
3a Walking lunges 65 Max 4
3b Barbell row 175 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Two MRS

Tier Exercise Weight Rep Set 1 2
1 Slingshot 270 Max 3
1
1
2 Bench press 205 Max 3
3a Close Grip Bench 175 Max 4
3b Hammer shoulder 35 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Three
Tier Exercise Weight Rep Set 1 2
1 Deadlift 235 Max 3
1
1
2 Front Squat 180 Max 3
3a 2 DB row 75 Max 4
3b V Grip Cable Row 105 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Four MRS

Tier Exercise Weight Rep Set 1 2
1 Seated press 155 Max 3
1
1
2 Strict press 120 Max 3
3a Incline Bench 110 Max 4
3b Chest press 175 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Day Five MRS

Tier Exercise Weight Rep Set 1 2
1 Front Squat 210 Max 3
 0 0 Stiff Leg Deadlift 180 Max 3
0 0 Walking lunges 65 Max 4
0 0 Barbell row 175 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Two
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Slingshot 270 Max 3

0 0 Bench press 205 Max 3

0 0 Close Grip Bench 175 Max 4
0 0 Hammer shoulder 35 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add Day Three
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Deadlift 235 Max 3

0 0 Front Squat 180 Max 3

0 0 2 DB row 75 Max 4
0 0 V Grip Cable Row 105 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Four
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Seated press 155 Max 3

0 0 Strict press 120 Max 3

0 0 Incline Bench 110 Max 4
0 0 Chest press 175 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Five
3 4 Totals Tonnage Wk2 Exercise Weight Rep Set
0 0 Front Squat 210 Max 3
 0 0 Stiff Leg Deadlift
0 0 Walking lunges
0 0 Barbell row
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Two
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Slingshot

0 0 Bench press
0 0 Close Grip Bench
0 0 Hammer shoulder
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add Day Three
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Deadlift

0 0 Front Squat
0 0 2 DB row
0 0 V Grip Cable Row
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Four
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Seated press

0 0 Strict press
0 0 Incline Bench
0 0 Chest press
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add Day Five
1 2 3 4 Totals Tonnage Wk3 Exercise
0 0 Front Squat
 180 Max 3 0 0
65 Max 4 0 0
175 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
270 Max 3 0 0

205 Max 3 0 0
175 Max 4 0 0
35 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
235 Max 3 0 0

180 Max 3 0 0
75 Max 4 0 0
105 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
155 Max 3 0 0

120 Max 3 0 0
110 Max 4 0 0
175 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0
MRS Rep Tier Add
Weight Rep Set 1 2 3 4 Totals Tonnage Wk3
210 Max 3 0 0
Stiff Leg Deadlift 180 Max 3 0
Walking lunges 65 Max 4 0
Barbell row 175 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Two MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Slingshot 270 Max 3 0

Bench press 205 Max 3 0

Close Grip Bench 175 Max 4 0
Hammer shoulder 35 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Three Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Deadlift 235 Max 3 0

Front Squat 180 Max 3 0

2 DB row 75 Max 4 0
V Grip Cable Row 105 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Four MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Seated press 155 Max 3 0

Strict press 120 Max 3 0

Incline Bench 110 Max 4 0
Chest press 175 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned
Day Five MRS Rep
Exercise Weight Rep Set 1 2 3 4 Totals
Front Squat 210 Max 3 0
 0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0

0
0
0

0
Total Pounds Earned 0
Tier Add
Tonnage Wk3
0
 1
1
2 Back Squat 220 Max 3
3a Barbell Row 130 Max 4
3b BB curl 65 Max 4
Training Notes: Rep Grand Total
Total Workout Tonnag

Training Notes: Hard week of training did a ton of volume in the

T1 but managed by reducing some T2 later in the week. Went
easy on T3 at end of week also.

End of Week Info & Data

 0 0 Back Squat 220 Max 3
0 0 Barbell Row 130 Max 4
0 0 BB curl 65 Max 4
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned

WEEKLY TOTALS Training Notes:

Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
 0 0 Back Squat
0 0 Barbell Row
0 0 BB curl
Rep Grand Total 0 Training Notes:
Total Workout Tonnage 0
Total Pounds Earned 0

WEEKLY TOTALS Training Notes:

Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
 220 Max 3 0 0
130 Max 4 0 0
65 Max 4 0 0
es: Rep Grand Total 0
Total Workout Tonnage 0
Total Pounds Earned 0

tes: WEEKLY TOTALS

Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1 0
T2 0
T3 0
Total Tons 0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0
Back Squat 220 Max 3 0
Barbell Row 130 Max 4 0
BB curl 65 Max 4 0
Training Notes: Rep Grand Total 0
Total Workout Tonnage
Total Pounds Earned

Training Notes: WEEKLY TOTALS

Reps
T1 0
T2 0
T3 0
Total Reps 0
Tons Per Tier
T1
T2
T3
Total Tons

Pounds Earned
 0
0
0

0
Total Pounds Earned 0

WEEKLY TOTALS

Tons Per Tier

0
0
0
0
Pounds Earned
T1 0
T2 0
T3 0
Pounds Earned 0