Barbell Medicine 12wk Press v2

12 WEEK PRESS TEMPLATE
Welcome
Thank you for purchasing the Barbell Medicine 12 Week Press Template. We include an additional week, Week 1, which is a lo
recommend completing this week if you have not taken a deload week prior to starting this program. Alternatively, if you have
have 13 weeks until your meet- we would also recommend doing week 1 as planned.
Here is a link to the video for this template: https://youtu.be/jXaujU2qvws
Watch Introductory Video
Version 1.2
Updated 11.14.2018
WEEK PRESS TEMPLATE
k Press Template. We include an additional week, Week 1, which is a low stress transition week into this program. We
a deload week prior to starting this program. Alternatively, if you have taken a deload week prior to this program, but
end doing week 1 as planned.
u.be/jXaujU2qvws
Watch Introductory Video
Version 1.2
Updated 11.14.2018
HELP & INFORMATION
Use the drop down menu below to find answers to common questions about this template.
[Click to Select Help Topic]

nswers to common questions about this template.
Here you will find links to various lifting tutorials to ass
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
ind links to various lifting tutorials to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat
303 Tempo Squat

530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rate of Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish to
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 503 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 503 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 503 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rate of Perceived Exertion) a
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 503 lbs 480 lbs 463 lbs 448 lbs 434 lbs 421 lbs 408 lbs
9.5 RPE 491 lbs 472 lbs 456 lbs 441 lbs 427 lbs 414 lbs 401 lbs
ALCULATORS Help
ved Exertion) and number of reps.
the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ng the number of reps for which you wish to calculate your one-rep max.
you would enter a number in the highlighted box.
be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
EP MAX: 503 lbs
ble helps you estimate your RPE (Rate of Perceived Exertion) at different levels of RPE and number of
to the highlighted box.

8 REPS 9 REPS 10 REPS
395 lbs 383 lbs 371 lbs
389 lbs 377 lbs 363 lbs
383 lbs 371 lbs 355 lbs
377 lbs 363 lbs 349 lbs
371 lbs 355 lbs 342 lbs
363 lbs 349 lbs 335 lbs
355 lbs 342 lbs 328 lbs
349 lbs 335 lbs 322 lbs

COMPETITION BENCH
WEEK
ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY
WEEK 1 0 REPS 0 LBS 0%

COMPETITION DEAD LIFT
WEEK
ESTIMATED AVERAGE
REPS
COMPETITION PRESS
WEEK
ESTIMATED AVERAGE
REPS

COMPETITION SQUAT
WEEK
ESTIMATED AVERAGE
REPS
SUPPLEMENTAL BENCH - METHOD 2

WEEK
WEEK
ESTIMATED AVERAGE
REPS

SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK
ESTIMATED AVERAGE
REPS
SUPPLEMENTAL SQUAT - METHOD 1

WEEK
ESTIMATED AVERAGE
REPS

WEEK
ESTIMATED AVERAGE
REPS


ANALYSIS
1 REPS
1 REPS
0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 REPS
1 REPS
0 REPS
1 REPS
1 REPS
0 REPS
1 REPS
1 REPS
0 REPS
1 REPS
1 REPS
0 REPS
2 REPS
1 REPS
0 REPS
2 REPS
1 REPS
0 REPS
1.2
0.8
0.6
0.4
0.4
0.2
0
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
0 LBS
350 LBS
300 LBS
250 LBS
200 LBS
150 LBS
100 LBS
50 LBS
0 LBS
350 LBS
300 LBS
250 LBS
250 LBS
200 LBS
150 LBS
100 LBS
50 LBS
0 LBS
350
300
250
200
150
100
150
100
50
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1.2
0.8
0.6
0.4
0.2
0
1.2
0.8
0.8
0.6
0.4
0.2
0
1.2
0.8
0.6
0.4
0.4
0.2
0
COMPETITION BENCH
WEEK
ESTIMATED AVERAGE
REPS
WEEK 13 #REF! #REF! #REF!
-
WEEK
ESTIMATED AVERAGE
REPS
COMPETITION PRESS
WEEK
ESTIMATED AVERAGE
REPS
-
COMPETITION SQUAT
WEEK
ESTIMATED AVERAGE
REPS
- #REF! #REF! #REF!

WEEK
WEEK
ESTIMATED AVERAGE
REPS
-
SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK
ESTIMATED AVERAGE
REPS
WEEK 13 #NAME? #NAME? #NAME?

WEEK
ESTIMATED AVERAGE
REPS
WEEK 13 #NAME? #NAME? 0%

WEEK
ESTIMATED AVERAGE
REPS

WEEK 13 #NAME? #NAME? #NAME?
-
ANALYSIS
1 REPS
1 REPS
0 REPS
WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.4
0.3
0.2
0.1
0
1 LBS
1 LBS
0 LBS
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.4
0.3
0.2
0.1
0
Day 1
Exercise One: Squat with belt
Week 1
Exercise Two: Overhead Press with belt
Close grip incline bench

Exercise Three:
(if no incline bench, do close grip)
Notes:
Day 1

Week 2

Exercise Three:
Notes:
Day 1
Week 3

Exercise Three:
Notes:
Day 1
Week 4

W
Exercise Three:
Notes:
Day 1
Week 5

We
Exercise Three:
Notes:
Day 1
Week 6

Week

Exercise Three:
Notes:
Day 1
eek 7
Week 7
Exercise Three: Feet up Bench
Notes:
Day 1
Exercise One Squat with belt
eek 8
Week 8
Exercise Two Overhead Press with belt
2ct paused close grip incline bench

Exercise Three (if no incline bench, do 2ct paused
close grip bench)
Notes
Day 1
eek 9
Week 9

close grip bench)
Notes
Day 1
eek 10

Week 1

close grip bench)
Notes
Day 1
eek 11

Week 1
Incline close grip pin bench

Exercise Three (if no incline bench, do pin close
grip at chest level)
Notes
Day 1
eek 12

Week 1

Exercise Three (if no incline bench, do pin close
grip at chest level)
Notes
Day 1
t Week
Exercise One Squat w/ Belt

Meet We
Exercise Two Overhead Press w/ belt
Exercise Three Deadlift w/ belt
Notes 4-5 days before the meet test

y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
• 5 reps @ RPE 8 (80-83%) Exercise One: Deadlift with belt
•5 reps @ RPE 9 (83-85%)
•1 rep @ RPE 8 (90-93% 1RM)

• 4 reps @ RPE 8 (82-84%) Exercise Two: 1 count paused bench
•4 reps @ RPE 9 (85-87%)
Belt squat
• 10 reps @ RPE 7
If you have access to a belt squat
• 10 reps @ RPE 8
Exercise Three: that. If not, do safety squat bar
• 10 reps @ RPE 9
squat. If no access to that, do hi
•No back off sets bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 (83-85%) Exercise One: Deadlift with belt
• 15 reps (sets of 5) at 73% of e1RM
•1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 (85-87%) Exercise Two: 1 count paused bench
• 10 reps @ RPE 7 Belt squat
• 10 reps @ RPE 8 If you have access to a belt squat
• 10 reps @ RPE 9 Exercise Three: that. If not, do safety squat bar
•Take off 5% from 10 @ 9 for 1 more set squat. If no access to that, do hi
of 10 bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)

• 20 reps (sets of 4 ) at 75% of e1RM
of 10 bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 8 (90-93% 1RM)

of 10 bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)

of 10 bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 8 (90-93% 1RM)
of 10 bar squats.
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
• No back off sets
•1 rep @ RPE 8 (90-93% 1RM)
•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three: 5-3-0 Tempo squat
•8 reps @ RPE 9
Notes:
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 (85-87%) Exercise One Deadlift with belt
•1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ 9 (85-87%) Exercise Two 1 count paused bench
• 12 reps (sets of 4) @ 80% e1RM
•8 reps @RPE 6
•8 reps @ RPE 7
Exercise Three Squat, no belt
•8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more sets of 8
Notes
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)
•9 reps (sets of 3) @ 85% e1RM
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
Notes
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
• 6 reps (sets of s) at 85% of e1RM
•1 rep @ RPE 8 (90-93% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
Notes
y1 Day 2
•1 rep @ RPE 7.5 (90-92% 1RM)
•1 rep @ RPE 8.5 (93-95%)
Exercise One Deadlift with belt
•3 reps @ RPE 9 (88-90%)
•1 rep @ RPE 7.5 (90-92% 1RM)
•1 rep @ RPE 8.5 (93-95%)
Exercise Two Press w/ 2ct pause @ forehea
•2 reps @ RPE 9 (91-93%)
•6 reps @RPE 6
•6 reps @ RPE 7
•6 reps @ RPE 8 Exercise Three Squat, no belt
• Repeat 6 reps @ 8 for 2 more sets of 6 (3
total)
Notes
y1 Day 2
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-97%)
Exercise One Deadlift with belt
•3 reps @ RPE 9 (88-90%)
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-97%)
Exercise Two Press w/ 2ct pause @ forehea
•2 reps @ RPE 9 (91-93%)
•6 reps @RPE 6
•6 reps @ RPE 7
•6 reps @ RPE 8 Exercise Three None
• Repeat 6 reps @ 8 for 2 more sets of 6 (2
total)
Notes Yes, Day 2 has no squat in slot 3
y1 Day 2
1 rep @ Opener Exercise One Squat w/ Belt
(RPE 8/90-93%)
•-10% from 1 @ opener x 3 reps x 1 set
Exercise Two Overhead Press w/ belt
1 rep @ Opener (RPE 8/90-93%)
1 rep @ Opener (RPE 8/90-93%) Exercise Three 0
Notes 2-3 days before the meet or test

Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
Deadlift with belt • 5 reps @ RPE 8 (80-83%) Exercise One:
•5 reps @ RPE 9 (83-85%)
•1 rep @ RPE 8 (90-93% 1RM)

ount paused bench • 4 reps @ RPE 8 (82-84%) Exercise Two:
•4 reps @ RPE 9 (85-87%)
Belt squat
• 10 reps @ RPE 7
e access to a belt squat, do
• 10 reps @ RPE 8
ot, do safety squat bar to Exercise Three:
• 10 reps @ RPE 9
no access to that, do high
•No back off sets
bar squats.
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
Deadlift with belt •5 reps @ RPE 9 (83-85%) Exercise One:
•1 rep @ RPE 8 (90-93% 1RM)

ount paused bench •4 reps @ RPE 9 (85-87%) Exercise Two:
Belt squat • 10 reps @ RPE 7
e access to a belt squat, do • 10 reps @ RPE 8
ot, do safety squat bar to • 10 reps @ RPE 9 Exercise Three:
no access to that, do high •Take off 5% from 10 @ 9 for 1
bar squats. more set of 10
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 (85-87%)
ount paused bench Exercise Two:
• 20 reps (sets of 4 ) at 75% of
e1RM
bar squats. more sets of 10
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 (85-87%)
e1RM
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 (85-87%)
e1RM
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 (85-87%)
e1RM
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)
ount paused bench •8 reps @ RPE 9 (75-77%) Exercise Two:
•8 reps @RPE 7
•8 reps @ RPE 8
3-0 Tempo squat Exercise Three:
•8 reps @ RPE 9
Notes:
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
Deadlift with belt •4 reps @ RPE 9 (85-87%) Exercise One
•1 rep @ RPE 8 (90-93% 1RM)
ount paused bench •4 reps @ 9 (85-87%) Exercise Two
•8 reps @RPE 6
•8 reps @ RPE 7
Squat, no belt •8 reps @ RPE 8 Exercise Three
• Repeat 8 reps @ 8 for 2 more sets
of 8
Notes
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Notes
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 8 (90-93% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Notes
Day 2 Da
•1 rep @ RPE 7.5 (90-92% 1RM)
•1 rep @ RPE 8.5 (93-95%)
Deadlift with belt Exercise One
•3 reps @ RPE 9 (88-90%)
•1 rep @ RPE 8 (90-93% 1RM)
/ 2ct pause @ forehead •3 reps @ 9 Exercise Two
•-5% from 3 @ 9 x 2 sets of 3
•6 reps @RPE 6
•6 reps @ RPE 7
of 6 (3 total)
Notes
Day 2 Da
•1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-97%)
Deadlift with belt Exercise One
•3 reps @ RPE 9 (88-90%)
•1 rep @ RPE 8 (90-93% 1RM)
/ 2ct pause @ forehead •3 reps @ 9 Exercise Two
•-5% from 3 @ 9 x 2 sets of 3
None None Exercise Three
2 has no squat in slot 3 as we bleed off some squat fatigue Notes
Day 2 Da
1 rep @ last warm up
Squat w/ Belt (RPE 7/86-88%) Exercise One
•-10% from 1 @ last warm up x 1
reps x 3 sets
erhead Press w/ belt (RPE 7/86-88%) Exercise Two
•-5% from 1 @ last warm up x 1
reps x 3 sets
0 0.00% Exercise Three
efore the meet or test Notes

Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
2ct paused squat
•4 reps @ RPE 9
•No back off sets
•4 reps @ RPE 7
•4 reps @ RPE 8
Pin press, shoulder level
•4 reps @ RPE 9
•No back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Touch n Go Bench
• 10 reps @ RPE 9
•No back off sets
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
2ct paused squat
•Take 5% off from the 4 @ RPE 9
set and do 2-3 sets of 4 (until effort
is ~ RPE 9 again)
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
•is10~reps
RPE@9 again)
RPE 7
• 10 reps @ RPE 8
Touch n Go Bench • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1
more set of 10
Day 3 •4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
2ct paused squat
•4 reps @ RPE 7
is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
•is10~reps
RPE@9 again)
RPE 7
• 10 reps @ RPE 8
more set of 10
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
2ct paused squat
•4 reps @ RPE 7
is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
is ~ RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
more set of 10

•4 reps @ RPE 8
• 4 reps @ RPE 9
Pin Squat
•4 reps @ RPE 7
is ~ RPE 9 again)
•4 reps @ RPE 8
• 4 reps @ RPE 9
Pin press above forehead
is ~ RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
more set of 10
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Pin Squat
is ~ RPE 9 again)
• 1 rep @ RPE 8
Pin press above forehead • 6 reps @ RPE 8 x 1 set
• 6 reps @ RPE 9 x 1 set
• 10 reps @ RPE 7
• 10 reps @ RPE 8
more set of 10
Day 3
• 1 rep @ RPE 8
5-3-0 Tempo squat • 6 reps @ RPE 8 x 1 set
•1 rep @ RPE 8
• 4 reps @ RPE 9
Press no belt
•-5% from 4 @ RPE 9 x 2-3 sets of
4 *until it becomes RPE 9)
•8 reps @RPE 7
•8 reps @ RPE 8
Feet up bench
•8 reps @ RPE 9
Day 3
•1 rep @ RPE 8
• 4 reps @ RPE 9
Pin Squat
•1 rep @ RPE 8
• 4 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
Touch n Go Bench •8 reps @ RPE 8
of 8
Day 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Pin Squat
•-5% from 3 @ RPE 9 x 1-2sets of 3
*until it becomes RPE 9)
•1 rep @ RPE 8
• 3 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Day 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Squat w/ belt
•1 rep @ RPE 8
• 3 reps @ RPE 9
Overhead Press w/ belt
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Day 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
Squat w/ belt
•1 rep @ RPE 8
• 3 reps @ RPE 9
•6 reps @RPE 6
•6 reps @ RPE 7
of 6 (3 total)
Day 3
•1 rep @ RPE 8
• 2 reps @ RPE 9
Squat w/ belt
•1 rep @ RPE 8
• 2 reps @ RPE 9
•6 reps @RPE 6
•6 reps @ RPE 7
of 6 (2 total)
Day 3
Off Off
Off Off
Off Off
Day 4
•4 reps @ RPE 7
•4 reps @ RPE 8
Exercise One: Rack Pull, mid shin
•4 reps @ RPE 9
•No back off sets
•8 reps @ RPE 7
•8 reps @ RPE 8
Exercise Two: Press
Leg Press or RDL •8 reps @ RPE 9
If you have access to a leg press and •No back off sets
tend to have issues good morning
• 10 reps @ RPE 7
your squats, I would prefer using leg
• 10 reps @ RPE 8
Exercise Three: press just to apply a bit of extra
• 10 reps @ RPE 9
stress to the legs without taxing the
•No back off sets
back as much. If no leg press, do
RDL's. On the leg press, try and
replicate your squat stance
Notes:
Day 4
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
is ~ RPE 9 again)
•8 reps @ RPE 7
•8 reps @ RPE 8
Exercise Two: Press •8 reps @ RPE 9
Leg Press or RDL
•-5% from 8 @ 9 x 1-2 sets of 8 reps
If you have access to a leg press and
(until it becomes @ RPE 9 again)
tend to have issues good morning • 10 reps @ RPE 7
your squats, I would prefer using leg • 10 reps @ RPE 8
Exercise Three: press just to apply a bit of extra • 10 reps @ RPE 9
stress to the legs without taxing the •Take off 5% from 10 @ 9 for 1
back as much. If no leg press, do more set of 10
Notes:

•4 reps @ RPE 8
• 4 reps @ RPE 9
is
•8~reps
RPE@9RPE
again)7
•8 reps @ RPE 8
Leg Press or RDL
Notes:
Day 4
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
is
•8~reps
RPE@9RPE
again)
7
•8 reps @ RPE 8
Leg Press or RDL
Notes:

•4 reps @ RPE 8
2 count paused deadlift @ 1" off • 4 reps @ RPE 9
Exercise One:
floor •Take 5% off from the 4 @ RPE 9
is
•8~reps
RPE@9RPE
again)
7
•8 reps @ RPE 8
Leg Press or RDL
Notes:
Day 4
•4 reps @ RPE 7
•4 reps @ RPE 8
Exercise One:
floor •Take 5% off from the 4 @ RPE 9
is ~ RPE 9 again)
• 1 rep @ RPE 8
Exercise Two: Press • 6 reps @ RPE 8 x 1 set
Leg Press or RDL
Notes:
Day 4
• 1 rep @ RPE 8
Exercise One: RDL • 6 reps @ RPE 8 x 1 set
•1 rep @ RPE 8
• 4 reps @ RPE 9
Exercise Two: 2ct paused press
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Exercise Three: SLDL off 2" deficit
• 10 reps @ RPE 9
•No back off sets
Notes:
Day 4
•1 rep @ RPE 8
Exercise One
floor •-8% from 4 @ RPE 9 x 3-4 sets of
•1 rep @ RPE 8
• 3 reps @ RPE 9
Exercise Two 2ct paused press
•8 reps @RPE 6
•8 reps @ RPE 7
Exercise Three SLDL off 2" deficit •8 reps @ RPE 8
of 8
Notes
Day 4
•1 rep @ RPE 8
Exercise One
floor •-5% from 3 @ RPE 9 x 1-2sets of 3
•1 rep @ RPE 8
• 3 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Notes
Day 4
•1 rep @ RPE 8
• 3 reps @ RPE 9
Exercise One 2" deficit DL
•1 rep @ RPE 8
• 3 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
of 8
Notes
Day 4
•1 rep @ RPE 8
• 3 reps @ RPE 9
•1 rep @ RPE 8
• 3 reps @ RPE 9
Exercise Two Press, no belt
Exercise Three None None
Notes Yes, day 4 only has 2 movements as we bleed off some pulling fatigue.
Day 4
•1 rep @ RPE 8
• 2 reps @ RPE 9
•1 rep @ RPE 8
• 2 reps @ RPE 9
Exercise Two Press, no belt
Exercise Three None None
Notes Yes, day 4 only has 2 movements as we bleed off some pulling fatigue.
Day 4
1 @ 8, 90-93
Exercise One Squat w/ Belt 1 @ 9 (94-97%)
1 @ 10 (100-102%)
1 @ 8, 90-93
Exercise Two Overhead Press w/ belt 1 @ 9 (94-97%)
1 @ 10 (100-102%)
1 @ 8, 90-93
Exercise Three Deadlift w/ belt 1 @ 9 (94-97%)
1 @ 10 (100-102%)
Notes Meet day!!!!

GPP
4 reps @ RPE 7
4 reps @ RPE 8
Conditioning: 25 min steady state @ RPE 6 1x/wk
4 reps @ RPE 9
No back off sets
8 reps @ RPE 7
8 reps @ RPE 8
Upper Back Work: 7 minutes upper back work AMRAP 2x/w
8 reps @ RPE 9
No back off sets
10 reps @ RPE 7
10 reps @ RPE 8
Trunk Work: 7 min ab work AMRAP 2x/wk
10 reps @ RPE 9
No back off sets
3 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work:
3 sets of 12-15 reps @ RPE 8, biceps curl
GPP
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9
off from the 4 @ RPE 9
2-3 sets of 4 (until effort
s ~ RPE 9 again)
8 reps @ RPE 7
8 reps @ RPE 8
8 reps @ RPE 9 Upper Back Work: 7 minutes upper back work AMRAP 2x/w
8 @ 9 x 1-2 sets of 8 reps
ecomes @ RPE 9 again)
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9 Trunk Work: 7 min ab work AMRAP 2x/wk
f 5% from 10 @ 9 for 1
more set of 10
3 sets of 12-15 reps @ RPE 8, triceps press down
Arm Work:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x
4 reps @ RPE 7
GPP
4 reps @ RPE 8
4 reps @ RPE 9
off from the 4 @ RPE 9
s8~reps
RPE@9RPEagain)
7
8 reps @ RPE 8
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9 Trunk Work: 7 min ab work AMRAP 2x/wk
f 5% from 10 @ 9 for 1
more set of 10
3 sets of 12-15 reps @ RPE 8, triceps press downs 2x/wk
Arm Work:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
GPP
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9 30 min steady state @ RPE 6 1x/wk
Conditioning:
off from the 4 @ RPE 9 20 sec sprint every 2 min x 14 minutes 1x/w
s8~reps
RPE@9RPEagain)
7
8 reps @ RPE 8
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9 Trunk Work: 8 minutes ab work AMRAP 2x/wk
f 5% from 10 @ 9 for 1
more set of 10

Arm Work:
4 reps @ RPE 7
GPP
4 reps @ RPE 8
Conditioning:
s8~reps
RPE@9RPEagain)
7
8 reps @ RPE 8
10 reps @ RPE 7
10 reps @ RPE 8
f 5% from 10 @ 9 for 1
more set of 10

Arm Work:
GPP
4 reps @ RPE 7
4 reps @ RPE 8
Conditioning:
s ~ RPE 9 again)
1 rep @ RPE 8
eps @ RPE 8 x 1 set Upper Back Work: 8 minutes upper back work AMRAP 2x/w
eps @ RPE 9 x 1 set
10 reps @ RPE 7
10 reps @ RPE 8
f 5% from 10 @ 9 for 1
more set of 10

Arm Work:
GPP
1 rep @ RPE 8
30 min steady state @ RPE 6 1x/wk
eps @ RPE 8 x 1 set Conditioning:
20 sec sprint every 2 min x 14 minutes 1x/w
eps @ RPE 9 x 1 set
•1 rep @ RPE 8
4 reps @ RPE 9
Upper Back Work: 4 sets of 12-15 reps @ RPE 8 row of your choic
m 4 @ RPE 9 x 2-3 sets of
til it becomes RPE 9)
10 reps @ RPE 7
10 reps @ RPE 8
Trunk Work: 8 minutes ab work AMRAP 2x/wk
10 reps @ RPE 9
No back off sets

Arm Work:
GPP
•1 rep @ RPE 8
Conditioning
m 4 @ RPE 9 x 3-4 sets of 20 sec sprint every 2 min x 14 minutes 1x/w
•1 rep @ RPE 8
3 reps @ RPE 9
Upper Back Work 4 sets of 12-15 reps @ RPE 8 row of your choic
3 @ RPE 9 x 1-2sets of 3
l it becomes RPE 9)
•8 reps @RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 Trunk Work 8 minutes ab work AMRAP 2x/wk
reps @ 8 for 2 more sets
of 8

Arm Work
GPP
•1 rep @ RPE 8
Conditioning
3 @ RPE 9 x 1-2sets of 3 20 sec sprint every 2 min x 14 minutes 1x/w
l it becomes RPE 9)
•1 rep @ RPE 8
3 reps @ RPE 9
•8 reps @RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 Trunk Work 7 min ab work AMRAP 2x/wk
of 8

Arm Work
GPP
•1 rep @ RPE 8
3 reps @ RPE 9
Conditioning 25 min steady state @ RPE 6 1x/wk
•1 rep @ RPE 8
3 reps @ RPE 9
•8 reps @RPE 6
8 reps @ RPE 7
8 reps @ RPE 8 Trunk Work 7 min ab work AMRAP 2x/wk
of 8

Arm Work
GPP
•1 rep @ RPE 8
3 reps @ RPE 9
•1 rep @ RPE 8
3 reps @ RPE 9
None Trunk Work 5 minute ab work AMRAP 2x/wk

ff some pulling fatigue. Arm Work
GPP
•1 rep @ RPE 8
2 reps @ RPE 9
•1 rep @ RPE 8
2 reps @ RPE 9
None Trunk Work 5 minute ab work AMRAP 1x/wk
ff some pulling fatigue. Arm Work None
GPP
1 @ 8, 90-93
1 @ 9 (94-97%) Conditioning None, unless needed to make weight
@ 10 (100-102%)
1 @ 8, 90-93
1 @ 9 (94-97%) Upper Back Work None
@ 10 (100-102%)
1 @ 8, 90-93
1 @ 9 (94-97%) Trunk Work None
@ 10 (100-102%)
Arm Work None

P
ady state @ RPE 6 1x/wk
er back work AMRAP 2x/wk
b work AMRAP 2x/wk
@ RPE 8, triceps press downs 1x/wk

5 reps @ RPE 8, biceps curls
P
b work AMRAP 2x/wk

@ RPE 8, triceps press downs 2x/wk
ps @ RPE 8, biceps curls 2x/wk
P
b work AMRAP 2x/wk

, triceps press downs 2x/wk
, biceps curls 2x/wk

very 2 min x 14 minutes 1x/wk

ab work AMRAP 2x/wk

P

ab work AMRAP 2x/wk


ab work AMRAP 2x/wk

P
@ RPE 8 row of your choice 2x/wk
ab work AMRAP 2x/wk

P
ab work AMRAP 2x/wk

P
b work AMRAP 2x/wk

P
b work AMRAP 2x/wk

P
ab work AMRAP 2x/wk

P
ab work AMRAP 1x/wk
None
P
ess needed to make weight
None
None
None
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
COMPETITION BENCH: 0 LBS 0 REPS
COMPETITION DEAD LIFT: 0 LBS 0 REPS

TALS
COMPETITION PRESS: 0 LBS 0 REPS
COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 1 TOT
SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS
SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS
SUPPLEMENTAL DEAD LIFT- METHOD 1: 315 LBS 1 REPS
SUPPLEMENTAL DEAD LIFT - METHOD

315 LBS 1 REPS
2:
SUPPLEMENTAL SQUAT - METHOD 1: 315 LBS 1 REPS
TOTALS: 1,575 LBS 5 REPS

EXERCISE 1
COMPETITION SQUAT
METHOD: Squat with belt
REST PERIODS: 4-5 minutes on sets @ RPE 7 or above
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: • 5 reps @ RPE 8 (80-83%)
•5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
METHOD: Deadlift with belt
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: • 5 reps @ RPE 8 (80-83%)
•5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: 2ct paused squat

•4 reps @ RPE 7
•4 reps @ RPE 8
REPS & RPE:
•4 reps @ RPE 9
•No back off sets
DAY 3
SET WEIGHT REPS RPE
SET 1 315 LBS 1 REPS 10 RPE
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
318 LBS
REP MAX:
FATIGUE: 10%
AVERAGE
99%
INTENSITY:
REPS: 1 REPS
TONNAGE: 315 LBS
315 LBS 315 lbs 1 lbs
EXERCISE 1
SUPPLEMENTAL DEAD LIFT- METHOD 1
METHOD: Rack Pull, mid shin
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS & RPE:
•4 reps @ RPE 9
•No back off sets
DAY 4
SET WEIGHT REPS RPE
SET 2
D
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
318 LBS
REP MAX:
FATIGUE: 10%
AVERAGE
99%
INTENSITY:
REPS: 1 REPS
TONNAGE: 315 LBS
315 LBS 315 lbs 1 lbs
Conditioning
Cardio Duration and Intensity
Method(s): 25 min steady state @ RPE 6 1x/wk
Performance
0.00%
Notes
GPP
Arm Work
Modality, Volume, Intensity

Method:
3 sets of 12-15 reps @ RPE 8, biceps curls
Performance
0.00%
Notes
SCHEDULE & LOG - WEEK
RCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
There are seven weeks in this program. T
0% 0 LBS program, you will work out four days out of
0% 0 LBS
0% 0 LBS As you work through the thre
0% 0 LBS
REP
RPE:
REP
RPE:
0% 0 LBS
0% 0 LBS
Your total weight (ton

0% 0 LBS
99% 318 LBS
99% 318 LBS
99% 318 LBS
99% 318 LBS
99% 318 LBS
41% 1,590 LBS

1 EXERCISE 2
COMPETITION PRESS
METHOD: Overhead Press with belt
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: • 4 reps @ RPE 8 (82-84%)
•4 reps @ RPE 9 (85-87%)
INTENSITY SET WEIGHT REPS RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
0 (2,tblRPECoefficient WEIGHT 0 lbs 0 lbs
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
METHOD: 1 count paused bench
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: • 4 reps @ RPE 8 (82-84%)
•4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
1 EXERCISE 2
HOD 1 SUPPLEMENTAL BENCH- METHOD 3
METHOD: Pin press, shoulder level

•4 reps @ RPE 7
•4 reps @ RPE 8
REPS & RPE:
•4 reps @ RPE 9
•No back off sets
99% SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 REPS WEIGHT 0 lbs 0 lbs
1 EXERCISE 2
THOD 1 SUPPLEMENTAL BENCH- METHOD 5
METHOD: Press
•8 reps @ RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
•No back off sets
99% SET 1 315 LBS 1 REPS 10 RPE
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
318 LBS
REP MAX:
FATIGUE: 10%
AVERAGE
99%
INTENSITY:
REPS: 1 REPS
TONNAGE: 315 LBS
1 REPS 315 LBS 315 lbs 1 lbs
Upper Back Work

Method: 7 minutes upper back work AMRAP 2x/wk
Performance
0.00%
Notes
ns 1x/wk
EK 1
HOW TO USE
FOLLOWING THE SCHEDULE
his program. There are 13 schedules with logs for your data in this template for each of the 13 weeks. For each w
ur days out of each week. The schedule is broken down into your four workout days with three different types of e
work through for each day.
LOGGING YOUR DATA
rough the three exercises for each day, record the following data for each set in the tables under that exercise:
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rate of Perceived Exertion) for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rate of Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
tal weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
2 EXERCISE 3

METHOD:
REST PERIODS: 3-4 minutes for sets at or above RPE 7
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•No back off sets
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
METHOD: If you have access to a belt squat, do that. If not, do safety squa
squat. If no access to that, do high bar squats.
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•No back off sets
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
318 LBS
REP MAX:
FATIGUE: 10%
AVERAGE
99%
INTENSITY:
REPS: 1 REPS
TONNAGE: 315 LBS

0 315 LBS 315 lbs 1 lbs
2 EXERCISE 3
METHOD: Touch n Go Bench

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•No back off sets
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
OD 5 SUPPLEMENTAL DEAD LIFT - METHOD 2
Leg Press or RDL

If you have access to a leg press and tend to have issues good m
METHOD: your squats, I would prefer using leg press just to apply a bit of
stress to the legs without taxing the back as much. If no leg pre
RDL's. On the leg press, try and replicate your squat stance
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•No back off sets
99% SET 1 315 LBS 1 REPS 10 RPE
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
318 LBS
REP MAX:
FATIGUE: 10%
AVERAGE
99%
INTENSITY:
REPS: 1 REPS
TONNAGE: 315 LBS
1 REPS 315 LBS 315 lbs 1 lbs
ork Trunk Work

Method: 7 min ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
e for each of the 13 weeks. For each week in the

kout days with three different types of exercises to
set in the tables under that exercise:
and set.
ercise and set.
xercise and set.

ercise and set.
xercise and set.
ch set.
week will be tallied to the left.

RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
belt squat, do that. If not, do safety squat bar to

hat, do high bar squats.
or above RPE 7
INTENSITY
99%
318 LBS
10%
99%
1 REPS
315 LBS
1 REPS
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
leg press and tend to have issues good morning

refer using leg press just to apply a bit of extra
out taxing the back as much. If no leg press, do
s, try and replicate your squat stance
or above RPE 7
INTENSITY
99%
318 LBS
10%
99%
1 REPS
315 LBS
1 REPS
k Work
olume, Intensity
P 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 2 TOT

0 LBS 0 REPS
2:
TOTALS: 0 LBS 0 REPS

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•4 reps @ RPE 7
•4 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (unt
~ RPE 9 again)
DAY 3
SET WEIGHT REPS RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE

DAY 4
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

Conditioning
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•4 reps @ RPE 7
•4 reps @ RPE 8
sets of 4 (until effort is •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (unt
~ RPE 9 again)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press
•8 reps @ RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
sets of 4 (until effort is
•-5% from 8 @ 9 x 1-2 sets of 8 reps (until it becomes @ RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

Upper Back Work
Performance
0.00%
Notes
ns 2x/wk
k
EK 2
2 EXERCISE 3

METHOD:
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1 more set of 10
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
Leg Press or RDL
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
omes @ RPE 9 again) •Take off 5% from 10 @ 9 for 1 more set of 10
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

ork Trunk Work
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
@ 9 for 1 more set of 10
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2

or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
k Work
olume, Intensity
P 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 3 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
DAY 3
SET WEIGHT REPS RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE

DAY 4
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

Conditioning
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press
•8 reps @ RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

Upper Back Work
Performance
0.00%
Notes
ns 2x/wk
k
EK 3
2 EXERCISE 3

METHOD:
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 2 more sets of 10
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
Leg Press or RDL
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

ork Trunk Work
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2

or above RPE 7
@ 9 for 2 more sets of 10
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
k Work
olume, Intensity
P 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 4 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
DAY 3
SET WEIGHT REPS RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE

DAY 4
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

Conditioning

Method(s):
20 sec sprint every 2 min x 14 minutes 1x/wk
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press
•8 reps @ RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

Upper Back Work
Performance
0.00%
Notes
ns 2x/wk
k
EK 4
2 EXERCISE 3

METHOD:
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
Leg Press or RDL
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

ork Trunk Work
Method: 8 minutes ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2

or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
k Work
olume, Intensity
MRAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 5 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: Pin Squat

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
DAY 3
SET WEIGHT REPS RPE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: 2 count paused deadlift @ 1" off floor
•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE

DAY 4
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

Conditioning

Method(s):
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Pin press above forehead

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press
•8 reps @ RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

Upper Back Work
Performance
0.00%
Notes
ns 2x/wk
k
EK 5
2 EXERCISE 3

METHOD:
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
Leg Press or RDL
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

ork Trunk Work
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2

or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
k Work
olume, Intensity
MRAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 6 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •5 reps @ RPE 9 (83-85%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: Pin Squat
•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•4 reps @ RPE 7
•4 reps @ RPE 8
~ RPE 9 again)
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Method(s):
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
• 1 rep @ RPE 8
REPS & RPE: • 6 reps @ RPE 8 x 1 set
sets of 4 (until effort is • 6 reps @ RPE 9 x 1 set
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press

• 1 rep @ RPE 8
sets of 4 (until effort is • 6 reps @ RPE 9 x 1 set
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
ns 2x/wk
k
EK 6
2 EXERCISE 3

METHOD:
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
Belt squat
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
Leg Press or RDL


• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ch
o close grip)
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2

or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7

INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2

or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
MRAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 7 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •8 reps @ RPE 9 (75-77%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •8 reps @ RPE 9 (75-77%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: 5-3-0 Tempo squat
• 1 rep @ RPE 8
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: RDL

• 1 rep @ RPE 8
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Method(s):
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •8 reps @ RPE 9 (75-77%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •8 reps @ RPE 9 (75-77%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press no belt
•1 rep @ RPE 8
•-5% from 4 @ RPE 9 x 2-3 sets of 4 *until it becomes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: 2ct paused press

•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Method: 4 sets of 12-15 reps @ RPE 8 row of your choice 2x/wk
Performance
0.00%
Notes
ns 2x/wk
k
EK 7
2 EXERCISE 3
METHOD: Feet up Bench
•8 reps @RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
METHOD: 5-3-0 Tempo squat
•8 reps @RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
METHOD: Feet up bench
•8 reps @RPE 7
•8 reps @ RPE 8
REPS & RPE:
•8 reps @ RPE 9
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
METHOD: SLDL off 2" deficit

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE:
• 10 reps @ RPE 9
comes RPE 9)
•No back off sets
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

2x/wk Method: 8 minutes ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
MRAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 8 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: Pin Squat
•1 rep @ RPE 8
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•1 rep @ RPE 8
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Method(s):
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
•1 rep @ RPE 8
comes RPE 9) •-8% from 4 @ RPE 9 x 3-4 sets of 4 *until it becomes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•1 rep @ RPE 8
comes RPE 9) •-5% from 3 @ RPE 9 x 1-2sets of 3 *until it becomes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
ns 2x/wk
k
EK 8
2 EXERCISE 3

METHOD:
(if no incline bench, do 2ct paused close grip bench)
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
METHOD: Squat, no belt
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
omes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

2x/wk Method: 8 minutes ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ncline bench
o 2ct paused close grip bench)
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
MRAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 9 TOT

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ RPE 9 (85-87%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: Pin Squat
•1 rep @ RPE 8
•-5% from 3 @ RPE 9 x 1-2sets of 3 *until it becomes RPE 9)
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•1 rep @ RPE 8
•-5% from 3 @ RPE 9 x 1-2sets of 3 *until it becomes RPE 9)
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Method(s):
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ 9 (88-90%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •4 reps @ 9 (85-87%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
•1 rep @ RPE 8
omes RPE 9) •-5% from 3 @ RPE 9 x 1-2sets of 3 *until it becomes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•1 rep @ RPE 8
omes RPE 9) •-5% from 3 @ RPE 9 x 2-3 sets of 3 *until it becomes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
ns 2x/wk
k
EK 9
2 EXERCISE 3

METHOD:
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
omes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

2x/wk Method: 7 min ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ncline bench
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
P 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 10 TO

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: Squat w/ belt
•1 rep @ RPE 8
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
METHOD: 2" deficit DL

•1 rep @ RPE 8
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ 9 (88-90%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ 9 (88-90%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Overhead Press w/ belt
•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2

•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
ns 2x/wk
k
EK 10
2 EXERCISE 3

METHOD:
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3

•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE:
•8 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

2x/wk Method: 7 min ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ncline bench
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
RPE 7 or above
r 2 more sets of 8
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
P 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 11 TO

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 7.5 (90-92% 1RM)

•1 rep @ RPE 8.5 (93-95%)
REPS & RPE:
•3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 7.5 (90-92% 1RM)

•1 rep @ RPE 8.5 (93-95%)
REPS & RPE:
•3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•1 rep @ RPE 8
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•1 rep @ RPE 8
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Performance
0.00%
Notes
GPP
Arm Work

Method:
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 7.5 (90-92% 1RM)

•1 rep @ RPE 8.5 (93-95%)
REPS & RPE:
•2 reps @ RPE 9 (91-93%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
METHOD: Press w/ 2ct pause @ forehead
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ 9
•-5% from 3 @ 9 x 2 sets of 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press, no belt

•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
ns 2x/wk
k
EK 11
2 EXERCISE 3

METHOD:
(if no incline bench, do pin close grip at chest level)
•6 reps @RPE 6
•6 reps @ RPE 7
REPS & RPE:
•6 reps @ RPE 8
• Repeat 6 reps @ 8 for 2 more sets of 6 (3 total)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
•6 reps @RPE 6
•6 reps @ RPE 7
REPS & RPE:
•6 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
•6 reps @RPE 6
•6 reps @ RPE 7
REPS & RPE:
•6 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
METHOD: None
REST PERIODS: None

REPS & RPE: None
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

2x/wk Method: 5 minute ab work AMRAP 2x/wk
Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ench
o pin close grip at chest level)
RPE 7 or above
r 2 more sets of 6 (3 total)
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
RPE 7 or above
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7

INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
RAP 2x/wk
TOTALS BY EXERCISE

TALS

WEEK 12 TO

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-97%)
REPS & RPE:
•3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-97%)
REPS & RPE:
•3 reps @ RPE 9 (88-90%)
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•1 rep @ RPE 8
SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

•1 rep @ RPE 8
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Performance
0.00%
Notes
GPP
Arm Work
Method: None
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
•1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-97%)
REPS & RPE:
•2 reps @ RPE 9 (91-93%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION BENCH
METHOD: Press w/ 2ct pause @ forehead
•1 rep @ RPE 8 (90-93% 1RM)

REPS & RPE: •3 reps @ 9
•-5% from 3 @ 9 x 2 sets of 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
METHOD: Press, no belt

•1 rep @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
EK 12
2 EXERCISE 3

METHOD:
(if no incline bench, do pin close grip at chest level)
•6 reps @RPE 6
•6 reps @ RPE 7
REPS & RPE:
•6 reps @ RPE 8
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
METHOD: None
REST PERIODS: None
REPS & RPE: None
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
•6 reps @RPE 6
•6 reps @ RPE 7
REPS & RPE:
•6 reps @ RPE 8
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
METHOD: None
REST PERIODS: None

REPS & RPE: None
comes RPE 9)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

Performance
0.00%
Notes
Help
RCISE 3
BENCH - METHOD 2
ench
o pin close grip at chest level)
RPE 7 or above
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
SQUAT - METHOD 2
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
L BENCH- METHOD 4
or above RPE 7

INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
EAD LIFT - METHOD 2
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
RAP 1x/wk
TOTALS BY EXERCISE

TALS

WEEK 13 TO

0 LBS 0 REPS
2:

EXERCISE 1
COMPETITION SQUAT
REST PERIODS: 4-5 minutes
1 rep @ Opener
REPS & RPE: (RPE 8/90-93%)
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
COMPETITION SQUAT
METHOD: Squat w/ Belt

REPS & RPE: (RPE 7/86-88%)
•-10% from 1 @ last warm up x 1 reps x 3 sets
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
NONE
METHOD: NONE
REST PERIODS: NONE
REPS & RPE: NONE

SET WEIGHT REPS RPE
DAY 3
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
COMPETITION SQUAT
REST PERIODS: AS NEEDED

1 @ 8, 90-93
REPS & RPE: 1 @ 9 (94-97%)
1 @ 10 (100-102%)
SET WEIGHT REPS RPE
SET 1
DAY 4
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
Conditioning
Performance
0.00%
Notes
GPP
Arm Work
Method: None
Performance
0.00%
Notes
RCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
1 EXERCISE 2
COMPETITION PRESS
REST PERIODS 4-5 minutes
1 rep @ Opener (RPE 8/90-93%)

REPS & RPE:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
COMPETITION PRESS
METHOD: Press w/ Belt

REPS & RPE: (RPE 7/86-88%)
•-5% from 1 @ last warm up x 1 reps x 3 sets
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
NONE
METHOD: NONE
REST PERIODS: NONE
REPS & RPE: NONE

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
1 EXERCISE 2
COMPETITION PRESS
METHOD: Press w/ belt

1 @ 8, 90-93
REPS & RPE: 1 @ 9 (94-97%)
1 @ 10 (100-102%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
Upper Back Work

Performance
0.00%
Notes
EK 13
2 EXERCISE 3
COMPETITION DEADLIFT
METHOD: Deadlift w/ belt
REST PERIODS 4-5 minutes
REPS & RPE: 1 rep @ Opener (RPE 8/90-93%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS

2 EXERCISE 3
NONE
METHOD: NONE
REST PERIODS: NONE
REPS & RPE: NONE
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
NONE
METHOD: NONE
REST PERIODS: NONE
REPS & RPE: NONE

SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
2 EXERCISE 3
COMPETITION DEADLIFT
METHOD: Deadlift w/ belt

1 @ 8, 90-93
REPS & RPE: 1 @ 9 (94-97%)
1 @ 10 (100-102%)
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
FATIGUE: 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
ork Trunk Work

Performance
0.00%
Notes
Help
RCISE 3
ION DEADLIFT
8/90-93%)
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
NONE
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
0
RCISE 3
NONE
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
RCISE 3
ION DEADLIFT
Deadlift w/ belt
AS NEEDED
1 @ 8, 90-93
1 @ 9 (94-97%)
1 @ 10 (100-102%)
INTENSITY
0 LBS
0%
0%
0 REPS
0 LBS
k Work
olume, Intensity
RAP 1x/wk

Barbell Medicine 12wk Press v2

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Barbell Medicine 12wk Press v2

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12 WEEK PRESS TEMPLATE

Here is a link to the video for this template: https://youtu.be/jXaujU2qvws

Watch Introductory Video

Watch Introductory Video

[Click to Select Help Topic]

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

303 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 503 lbs

ONE-REP MAX: 503 lbs

ESTIMATED RPE CALCULATOR

ved Exertion) and number of reps.

you would enter a number in the highlighted box.

be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

EP MAX: 503 lbs

to the highlighted box.

395 lbs 383 lbs 371 lbs

389 lbs 377 lbs 363 lbs

383 lbs 371 lbs 355 lbs

377 lbs 363 lbs 349 lbs

371 lbs 355 lbs 342 lbs

363 lbs 349 lbs 335 lbs

355 lbs 342 lbs 328 lbs

349 lbs 335 lbs 322 lbs

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%