YOUR PROFILE

NAME ???
AGE 20
SQUAT 125
BENCH PRESS 90
DEADLIFT 145
STARTING BODY WEIGHT 69
VARIATIONS
CLICK THERE OPEN DROP
DOWN MENU → PAUSED DEADLIFT 140
PAUSED DEADLIFT 140
CLOSE GRIP BENCH PRESS 85
CLICK THERE OPEN DROP
DOWN MENU → PAUSED SQUAT 120

INSTRUCTIONS & INFO

Welcome to your Jamal Browner x StrengthStudioTT Training pro
enter your information before you start the program and also w
where you will see your 12 weeks of programming laid out. The
recommendations for the program. PLEASE READ ALL THE INSTR
GETTING STARTED.

Note: If you are having problems with filling in your information

Google sheets

INSTRUCTIONS
- Before getting started with or taking a full look at the p
 1. Your Best Squat, Bench Pres
with during the next 12 weeks

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be

you can enter an estimated or

- Please rate the following below based on your experien

NOTE: If you are unsure about the answer to one of these
efficient sumo style you should lean toward a two (2) or t

1. Rate your ability to handle/r

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. How stressful is your life out

1 - Stressful. (Mediocre sleep &

SELECT HERE →
 CLICK THE CELL TO OPEN THE
1,2

3. Rate your technique on the d

1 - I don't have great techniqu

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

4. How well do you recover fro

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

- During the program there are some things you will need

1. The information you NEE

used for calculations in yo
 2. You should/can also fill i

3. Another piece of informatio

training week.

Key Notes
1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. If there is a recommended weight and an RPE listed you can fee
5. The volume and intensity in this program bu
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. Thes best split for this program is DAY 1 - RES
8. If you do have an emergency question that is not answ

Email:
Instagram:

If you like the format and style of this program, yo

 WATCH THE FULL PROGRAM BREAKDOWN VIDEO

Program Breakdow
ENTER YOUR CURRENT BEST LIFTS
AND OTHER ←INFORMATION

dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where
gram and also where you can get detailed information on the program. The "Your Program" s
ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on
D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BE

your information or seeing the values on the program that were generated. Try opening the p
Google sheets or a recent version of Microsoft Excel!

ll look at the program, these are the things you need to fill in/select in the "Your Pr
quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re
he next 12 weeks.

Starting Body Weight. These are not completely necessary before starting the program but the

uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to
an estimated or actual 1 rep max for this movement.

n your experience lifting, these selections will impact your program significantly:
to one of these you should leave it at a two (2) rating. If you do pull with a rounded
d a two (2) or three (3).

bility to handle/recover from volume for the deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ul is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

echnique on the deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

o you recover from higher intensities (higher percentages of your one rep max) on the deadlift?
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

mation you NEED to fill in on a daily basis are the weights you moved for any RPE ba
culations in your program.
 d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ce of information you should fill in on a weekly basis is your end of week body weig
k.

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL
hat is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from Jamal's Deadlift Speci

1-On-1 Coaching!
ROGRAM BREAKDOWN VIDEO HERE:

m Breakdown!

ets. The "Start" sheet is where you'll

rogram. The "Your Program" sheet is
u'll see further information on
REAKDOWN VIDEO ABOVE BEFORE

e generated. Try opening the program on

fill in/select in the "Your Profile" table above:

at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe

re starting the program but they do provide a good point of reference for the future.

dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this

ur program significantly:
you do pull with a rounded back conventional you should lean toward a one (1) an

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

r one rep max) on the deadlift?:

overy is average. | 3 - I recover very well from higher intensities.

is:

s you moved for any RPE based sets. Simply enter the Top weight used as just a num
 "DAY'S COMMENTS".

your end of week body weight, the area for this information to be entered can be seen b

TS" columns, then that exercise is not to be performed that week.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)
shoot us an email or Instagram DM:

oaching service. Once coaching spots are available you can get 20% off of y
m Jamal's Deadlift Specialization Program!

Coaching!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
sed to calculate some of the numbers you will be working

f reference for the future.

hich variant you want to use for this program. Following that

should lean toward a one (1) and if you do pull a very

ally handle a lot of volume on this lift and recover well.

d or Great Sleep & Light Work/School hours)

wless. (Very efficient)

sities.

RST TI
6 4

e Top weight used as just a number as these are

ation to be entered can be seen below each individual

d that week.
ll it into this document.
ed.

eight by 5% if the RPE is too high!

Y, THURSDAY, FRIDAY)

able you can get 20% off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 WEEK 1 / INTRO
DAY 1 SETS REPS WEIGHT
DEADLIFT #NAME? 6 #NAME?
PAUSED DEADLIFT 3 5 91
BENCH PRESS 5 4 65
WEIGHTED HYPEREXTENSIONS 3 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 4 88
CLOSE GRIP BENCH PRESS 3 6 55
WIDE GRIP PULLDOWNS 3 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1 0
DEADLIFT #NAME? 4 #NAME?
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

 PAUSED SQUAT 3 6 78
BENCH PRESS 3 8 56
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
DEADLIFT #NAME? 5 #NAME?
PAUSED DEADLIFT 3 6 98
BENCH PRESS 5 4 72
WEIGHTED HYPEREXTENSIONS 4 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 4 97
CLOSE GRIP BENCH PRESS 3 6 62
WIDE GRIP PULLDOWNS 4 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

- - - -
 DEADLIFT #NAME? 3 #NAME?
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 4 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 6 84
BENCH PRESS 3 7 61
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
PAUSED DEADLIFT 4 4 112
DEADLIFT #NAME? 5 #NAME?
BENCH PRESS 5 3 70
GHD BACK EXTENSIONS 3 6-10 0
REAR DELT FLYS 3 10-12 0
GHD SIT-UP HOLD 5 - -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 4 3 94
CLOSE GRIP BENCH PRESS 4 4 62
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
 TRICEP OPTION 3 8-10 0
SIDE PLANKS 5 30-40s -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 2 1 0
DEADLIFT #NAME? 4 116
ONE ARM DB ROWS 4 6-8 0
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 6 81
BENCH PRESS 3 7 61
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
BICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
PAUSED DEADLIFT 3 3 123
DEADLIFT #NAME? 5 #NAME?
BENCH PRESS 5 3 77
GHD BACK EXTENSIONS 3 6-10 0
REAR DELT FLYS 3 10-12 0
GHD SIT-UP HOLD 5 - -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

 SQUAT 4 4 100
CLOSE GRIP BENCH PRESS 4 4 68
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
TRICEP OPTION 3 8-10 0
SIDE PLANKS 5 30-40s -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

- - - -
DEADLIFT #NAME? 2 #NAME?
ONE ARM DB ROWS 4 6-8 0
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT 3 5 93
BENCH PRESS 3 6 68
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
BICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

0.9

0.8
 1

0.9

0.8

0.7

0.6
BODY WEIGHT

0.5

0.4

0.3

0.2

0.1

0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

Weekly Cumulative V
1

0.9

0.8

0.7

0.6
VOLUMe

0.5

0.4
 0.6

VOLUMe
0.5

0.4

0.3

0.2

0.1

0 0 0 0 0 0 0 0
1 2 3 4 5 6 7

WEEK
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
2349 - -
1365 - -
1305 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1305 - -
3714 - -

DAILY VOLUME RPE TEMPO

1400 - -
995 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1400 - -
995 - -

DAILY VOLUME RPE TEMPO

0 6 -
2103 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2103 - -

DAILY VOLUME RPE TEMPO

 1404 - -
1350 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1404 - -
1350 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO
2175 - -
1764 - -
1440 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1440 - -
3939 - -

DAILY VOLUME RPE TEMPO

1550 - -
1109 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1550 - -
1109 - -

DAILY VOLUME RPE TEMPO

- - -
 1740 6.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1740 - -

DAILY VOLUME RPE TEMPO

1512 - -
1276 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1512 - -
1276 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO
1792 7 -
1523 - -
1046 - -
- 7-8 -
- 7-8 -
- - -
- - -
1046 - -
3315 - -

DAILY VOLUME RPE TEMPO

1125 - -
986 - -
- 7-8 -
- 7-8 -
 - 7-8 -
- - -
- - -
1125 - -
986 - -

DAILY VOLUME RPE TEMPO

0 7 -
2320 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2320 - -

DAILY VOLUME RPE TEMPO

1458 - -
1276 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1458 - -
1276 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO
1103 8.5 -
1631 7 -
1148 7.5 -
- 7-8 -
- 7-8 -
- - -
- - -
1148 - -
2734 - -

DAILY VOLUME RPE TEMPO

 1600 7 -
1088 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1600 - -
1088 - -

DAILY VOLUME RPE TEMPO

- - -
1269 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1269 - -

DAILY VOLUME RPE TEMPO

1395 7 -
1215 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1395 - -
1215 - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 69.0
 1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

9 0.0

10 0.0

0.0 0.0 11 0.0

11 12
12 0.0

Weekly Cumulative Volume For Each Main Lift

W
W
W
 W
W
W

0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12

WEEK
 NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
 -
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
 -
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-

NOTES
-
-
-
-
 -
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
-
SEATED.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-

NOTES
 -
-
-
-
-
-
-
-
-

NOTES
-
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
-
-
-
EACH SIDE.
-
-

NOTES
-
-
-
SEATED.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

Weekly Body Weight Log

Body Weight
69.0
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

me For Each Main Lift

Weekly Squat Cumulative Volume

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

0 0 0 0 0
8 9 10 11 12
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Cumulative Volume

Week
1
2
3
4
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
5
Weekly Deadlift Cumulative Volume
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT #NAME? 6 #NAME? 2436
PAUSED DEADLIFT 3 5 95 1418
BENCH PRESS 5 4 68 1350
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1350
TOTAL DEADLIFT VOLUME - - - 3854

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 4 91 1450
CLOSE GRIP BENCH PRESS 3 6 57 1033
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 1450
TOTAL BENCH PRESS VOLUME - - - 1033

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
DEADLIFT #NAME? 4 #NAME? 2175
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2175

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 PAUSED SQUAT 3 6 81 1458
BENCH PRESS 3 8 59 1404
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1458
TOTAL BENCH PRESS VOLUME - - - 1404

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT #NAME? 4 #NAME? 1798
PAUSED DEADLIFT 3 5 102 1523
BENCH PRESS 5 5 72 1800
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1800
TOTAL DEADLIFT VOLUME - - - 3321

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 100 1200
CLOSE GRIP BENCH PRESS 3 6 64 1148
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 1200
TOTAL BENCH PRESS VOLUME - - - 1148

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
 DEADLIFT #NAME? 3 #NAME? 1794
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1794

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 6 87 1566
BENCH PRESS 3 7 63 1323
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1566
TOTAL BENCH PRESS VOLUME - - - 1323

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
PAUSED DEADLIFT 4 4 116 1848
DEADLIFT #NAME? 5 #NAME? 1577
BENCH PRESS 5 3 72 1080
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1080
TOTAL DEADLIFT VOLUME - - - 3425

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 97 1163
CLOSE GRIP BENCH PRESS 4 4 64 1020
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
 TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 1163
TOTAL BENCH PRESS VOLUME - - - 1020

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
DEADLIFT #NAME? 3 #NAME? 1794
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1794

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 6 90 1620
BENCH PRESS 3 7 63 1323
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1620
TOTAL BENCH PRESS VOLUME - - - 1323

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
PAUSED DEADLIFT 3 3 126 1134
DEADLIFT #NAME? 5 #NAME? 1686
BENCH PRESS 5 2 79 788
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 788
TOTAL DEADLIFT VOLUME - - - 2820

DAY 2 SETS REPS WEIGHT DAILY VOLUME

 SQUAT 4 3 103 1238
CLOSE GRIP BENCH PRESS 4 5 68 1360
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 1238
TOTAL BENCH PRESS VOLUME - - - 1360

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 2 2 #NAME? 522
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 522

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 93 1395
BENCH PRESS 3 7 68 1418
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1395
TOTAL BENCH PRESS VOLUME - - - 1418

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
Wee
2804
5712
1
8724
11786
14552
16656 0.9
19239
22021
24616
27611 0.8

30244
32400

0.7

Weekly Bench Cumulative Volume

Cumulative Volume
3650
0.6
7436
11178
15003
19274
VOLUME

0.5

0.4
 0.6

VOLUME
0.5
22313
25621
29044
32386 0.4
35836
39401
41345
0.3

Weekly Deadlift Cumulative Volume

Cumulative Volume
5817 0.2
11845
17103
22782
27897 0.1
31150
36784
42004
46131 0 0 0 0 0 0
1 2 3 4 5
50133
53475
#VALUE!
K2
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

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

ODY WEIGHT:

K5
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

8 - -
 - - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

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

ODY WEIGHT:

K8
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

- - -
7 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

6.5 - -
6.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
9 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

 7 - -
7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

RPE TEMPO NOTES

8 - ASCENDING SINGLES BUILDING UP THE RPE.
8.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

ODY WEIGHT:
Weekly Volume For Each Main Lift

Weekly Sq
Weekly Be
Weekly De
 Weekly Sq
Weekly Be
Weekly De

0 0 0 0 0 0 0 0 0
4 5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
1
2
3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume
 Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume 6
7
8
9
10
11
12

Weekly Deadlift Volume

Week
1
2
3
4
5
6
7
8
0 9
12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT #NAME? 5 #NAME? 2103
PAUSED DEADLIFT 3 5 98 1470
BENCH PRESS 5 4 70 1395
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1395
TOTAL DEADLIFT VOLUME - - - 3573

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 4 94 1500
CLOSE GRIP BENCH PRESS 3 6 60 1071
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 1500
TOTAL BENCH PRESS VOLUME - - - 1071

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT #NAME? 3 #NAME? 1686
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1686

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 PAUSED SQUAT 3 6 84 1512
BENCH PRESS 3 7 61 1276
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1512
TOTAL BENCH PRESS VOLUME - - - 1276

END OF WEEK BODY WEIGHT:

0.0

WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 3 4 #NAME? 1262
PAUSED DEADLIFT 2 5 98 980
BENCH PRESS 3 5 68 1013
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1013
TOTAL DEADLIFT VOLUME - - - 2242

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 3 94 844
CLOSE GRIP BENCH PRESS 3 5 60 893
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 844
TOTAL BENCH PRESS VOLUME - - - 893

DAY 3 SETS REPS WEIGHT DAILY VOLUME

- - - - -
 DEADLIFT #NAME? 3 #NAME? 1011
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1011

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 84 1260
BENCH PRESS 3 6 63 1134
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1260
TOTAL BENCH PRESS VOLUME - - - 1134

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
PAUSED DEADLIFT 3 3 119 1071
DEADLIFT #NAME? 5 #NAME? 1577
BENCH PRESS 5 3 74 1114
GHD BACK EXTENSIONS 3 6-10 0 -
REAR DELT FLYS 3 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1114
TOTAL DEADLIFT VOLUME - - - 2648

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 4 3 100 1200
CLOSE GRIP BENCH PRESS 4 4 66 1054
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
 TRICEP OPTION 3 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 1200
TOTAL BENCH PRESS VOLUME - - - 1054

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 2 1 0 0
DEADLIFT #NAME? 3 #NAME? 1479
ONE ARM DB ROWS 4 6-8 0 -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1479

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PAUSED SQUAT 3 5 93 1395
BENCH PRESS 3 6 65 1175
PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
BICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1395
TOTAL BENCH PRESS VOLUME - - - 1175

END OF WEEK BODY WEIGHT:

0.0

DEADLIFT OPENING ATTEMPT FOR TEST DAY

??? WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 3 1 #VALUE! #VALUE!
DEADLIFT 3 3 #VALUE! #VALUE!
SQUAT 3 5 88 1313
BENCH PRESS 3 6 63 1134
REAR DELT FLYS 2 10-12 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -
TOTAL SQUAT VOLUME - - - 1313
TOTAL BENCH PRESS VOLUME - - - 1134
TOTAL DEADLIFT VOLUME - - - #VALUE!
 DAY 2 SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 3 94 844
BENCH PRESS 4 3 68 810
PRONE ROWS 2 6-8 0 -
TRICEP OPTION 2 8-10 0 -
SIDE PLANKS 5 30-40s - -
- - - - -
TOTAL SQUAT VOLUME - - - 844
TOTAL BENCH PRESS VOLUME - - - 810

REST FOR 2 OR 3 DAYS BETWEEN DA

DAY 3 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 1 1 0 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
2804
2908
3012
3062
2766
2104
2583
2783
2595
2995
2633
2156

Weekly Bench Volume

Volume
3650
3787
3742
3825
4271
 3039
3308
3423
3342
3451
3565
1944

Weekly Deadlift Volume

Volume
5817
6029
5258
5679
5115
3253
5635
5219
4127
4003
3342
#VALUE!
3
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

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

Y WEIGHT:

ELOAD
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
6-7 - -
6-7 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
- - EACH SIDE.
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
6-7 - -
6-7 - SINGLE ARM.
6-7 - -
6-7 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

7.5 - -
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -

RPE TEMPO NOTES

6.5 - -
- - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
- - -

Y WEIGHT:

WEEK 12 RECOMMENDED REST SPLIT

12 D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
RPE TEMPO ADDITIONAL NOTES
- - -
- - -
- - -
- - -
7 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -
- - -
 RPE TEMPO ADDITIONAL NOTES
- - -
- - -
7 - -
7 - -
- - -
- - -
- - -
- - -

S BETWEEN DAY 2 AND DAY 3.

RPE TEMPO ADDITIONAL NOTES
9-10 - PR SINGLE.
- - -

Y WEIGHT:
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily und
completing 5 reps & If we were to have a set of 5 @
completing 5 reps. This is one of the most simple wa

As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

it. You can also add to this warm-up or mix and match to suit you

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.
2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.

nto RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
o have a set of 5 @ an RPE of 9, we would say that the athlete should pick a
the most simple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu
p set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue
ix and match to suit your personal warm-ups needs.

uick youtube/google search.)

 tations 3x10.

15 breaths.

essary for everyone, based on your needs you can perform these 2-4 times a week
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h

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

see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
; In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to ma
effort on the day isn't above what it should be and that we continue to ma
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
 recommended intensity of a particular lift or set. For
e bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after
at would leave them 1 rep away from failure after

uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT