EXAMPLE WEEK: MAIN LIFT

MAIN BENCH+ UPPER

DAY 1
( chest focused)

DAY 2 FRONT SQUAT/RDLS

SEATED BARBELL
DAY 3
OVERHEAD PRESS

DAY 4 REST

DAY 5 BACK DAY

DAY 6 ---------

DAY 7 ---------

18 WEEK PROGRAM WEEK 1.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE

SPOTO PRESS 2.00 15

 ACCESSORIES:

DB FLAT BENCH 3.00 12

CHEST FLIES MACHINE OR CABLE 3.00 14

REAR DELT FLIES MACHINE OR CABLE 3.00 14

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS

ACCESSORIES:

NEUTRAL GRIP - DB
3.00 12
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 3.00 14
RAISE

SHRUGS 3.00 15
 TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES:

BENT OVER BARBELL

4.00 12
ROWS

LAT PULL DOWN @ COMP

3.00 8
BENCH GRIP

BACKDOWN: 1.00 15

DUMBBELL ROWS 2.00 8

BACKDOWN: 3.00 10

REVERSE GRIP - LAT

0.00 4.00 8
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 12
NEUTRAL GRIP

BACKDOWN: 2.00 15
18 WEEK PROGRAM WEEK 2.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 15

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 12

CHEST FLIES MACHINE OR CABLE 3.00 14

REAR DELT FLIES MACHINE OR CABLE 3.00 14

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 12
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 14
RAISE

SHRUGS 0.00 3.00 15

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 12
ROWS
LAT PULL DOWN @ COMP
0.00 3.00 8
BENCH GRIP

0.00 BACKDOWN: 1.00 15

DUMBBELL ROWS 0.00 2.00 8

0.00 BACKDOWN: 3.00 10

REVERSE GRIP - LAT

0.00 4.00 8
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 12
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 15

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 3.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 15

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 11

 CHEST FLIES MACHINE OR CABLE 3.00 13

REAR DELT FLIES MACHINE OR CABLE 3.00 13

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 13
RAISE

SHRUGS 0.00 3.00 14

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES
ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 11
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 8
BENCH GRIP

0.00 BACKDOWN: 1.00 14

DUMBBELL ROWS 0.00 2.00 8

0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 8
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 11
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 14

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 4.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

 ALL REPS/SETS WITH
COMP BENCH 1.00 12
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 12

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 11

CHEST FLIES MACHINE OR CABLE 3.00 13

REAR DELT FLIES MACHINE OR CABLE 3.00 13

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 13
RAISE

SHRUGS 0.00 3.00 14

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 11
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 7
BENCH GRIP

0.00 BACKDOWN: 1.00 14

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 9

 REVERSE GRIP - LAT
0.00 4.00 7
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 11
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 14

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 5.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 12
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 12

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 11

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

0.00 0.00 0.00 0

 TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE

SHRUGS 0.00 3.00 13

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY
 ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 11
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 7
BENCH GRIP

0.00 BACKDOWN: 1.00 13

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 11
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 13

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 6.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 12
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 12

 ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 10

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE

SHRUGS 0.00 3.00 13

 0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 10
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 7
BENCH GRIP

0.00 BACKDOWN: 1.00 13

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 10
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 13

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 7.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 2.00 8
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 8

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 10

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE

SHRUGS 0.00 3.00 12

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 10
ROWS
LAT PULL DOWN @ COMP
0.00 3.00 7
BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 10
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 8.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 2.00 8
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 8

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 10

 CHEST FLIES MACHINE OR CABLE 3.00 11

REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE

SHRUGS 0.00 3.00 12

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES
ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 10
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 10
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM DELOAD DELOAD DELOAD

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

 ALL REPS/SETS WITH
COMP BENCH 2.00 2
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 2

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 2.00 9

CHEST FLIES MACHINE OR CABLE 2.00 11

REAR DELT FLIES MACHINE OR CABLE 2.00 11

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 2
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 2.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 2.00 11
RAISE

SHRUGS 0.00 2.00 12

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 3.00 9
ROWS

LAT PULL DOWN @ COMP

0.00 2.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 2.00 8

 REVERSE GRIP - LAT
0.00 3.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 1.00 9
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 9.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 2
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 3

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 11

REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00 0

 TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE

SHRUGS 0.00 3.00 12

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY
 ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 9
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 9
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 10.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

 ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 11

REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE

SHRUGS 0.00 3.00 11

 0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 9
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 9
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 11.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE

SHRUGS 0.00 3.00 11

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 9
ROWS
LAT PULL DOWN @ COMP
0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 9
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 12.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 9

 CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE

SHRUGS 0.00 3.00 11

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES
ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 9
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 9
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 13.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

 ALL REPS/SETS WITH
COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE

SHRUGS 0.00 3.00 10

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 8
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 6
BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

 REVERSE GRIP - LAT
0.00 4.00 6
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 8
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 10

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 14.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00 0

 TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE

SHRUGS 0.00 3.00 10

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY
 ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 8
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 5
BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 8
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 10

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 15.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

 ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE

SHRUGS 0.00 3.00 10

 0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 8
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 5
BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 8
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 10

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 16.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
1.00 1
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE

SHRUGS 0.00 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 8
ROWS
LAT PULL DOWN @ COMP
0.00 3.00 5
BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 8
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 17.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 7

 CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
1.00 1
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 7
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE

SHRUGS 0.00 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES
ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 7
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 5
BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 7
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 18.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

 ALL REPS/SETS WITH
COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00

ACCESSORIES: 0.00 0.00 0

DB FLAT BENCH 0.00 3.00 7

CHEST FLIES MACHINE OR CABLE 3.00 8

REAR DELT FLIES MACHINE OR CABLE 3.00 8

0.00 0.00 0.00 0

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
1.00 1
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00 0

NEUTRAL GRIP - DB
0.00 3.00 7
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 8
RAISE

SHRUGS 0.00 3.00 9

0.00 0.00 0.00 0

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY - ACCESSORIES

ONLY

ACCESSORIES: 0.00 0.00 0

BENT OVER BARBELL

0.00 4.00 7
ROWS

LAT PULL DOWN @ COMP

0.00 3.00 5
BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

 REVERSE GRIP - LAT
0.00 4.00 5
PULLDOWN

SINGLE ARM PULLDOWN -

SEATED OR KNEELING 2.00 7
NEUTRAL GRIP

0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

 * ENTER TRUE MAXES. LIFTS YOU CAN
ENTER STARTING MAXES: DEFINITELY COMPLETE TO
COMPETITION STANDARD!

COMP BENCH: 220.00

SEATED BARBELL
145.20 66% is assumed
OVERHEAD PRESS

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

141 0.640

113
 WEIGHT USED:

ALL
ACCESSORIES:
RPE: 7-9

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

93 0.640

WEIGHT USED:

ALL
ACCESSORIES:
RPE: 7-9
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

WEIGHT USED:

0 0.000 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

146 0.665 0.00 0.00

0.00 0.00

0.00 0.00

117 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

97 0.665 0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

152 0.690 0.00 0.00

0.00 0.00

0.00 0.00

121 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

100 0.690 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 157 0.715 0.00 0.00

0.00 0.00

0.00 0.00

126 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

104 0.715 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

163 0.74 0.00 0.00

0.00 0.00

0.00 0.00

130 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

107 0.74 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

168 0.77 0.00 0.00

0.00 0.00

0.00 0.00

135 0.00 0.00

 0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

111 0.77 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

174 0.790 0.00 0.00

0.00 0.00

0.00 0.00

139 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

115 0.790 0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

179 0.82 0.00 0.00

0.00 0.00

0.00 0.00

143 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

118 0.82 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

DELOAD DELOAD DELOAD DELOAD

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 172 0.78 0.00 0.00

0.00

0.00 0.00

137 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 4-6

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

113 0.78 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 4-6

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

8 0.84 0.00 0.00

0.00 0.00

0.00 0.00

8 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

122 0.84 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

213 0.970 0.00 0.00

190 0.865 0.00 0.00

0.00 0.00

181 0.00 0.00

 0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

126 0.865 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

213 0.970 0.00 0.00

196 0.89 0.00 0.00

0.00 0.00

181 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

129 0.89 0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

213 0.970 0.00 0.00

201 0.92 0.00 0.00

0.00 0.00

181 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

133 0.92 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 220 1.000 0.00 0.00

207 0.94 0.00 0.00

0.00 0.00

187 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

136 0.94 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

220 1.00 0.00 0.00

212 0.97 0.00 0.00

0.00 0.00

187 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

140 0.97 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

220 1.00 0.00 0.00

218 0.99 0.00 0.00

0.00 0.00

187 0.00 0.00

 0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

144 0.99 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

224 1.020 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

148 1.020 0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

233 1.06 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

154 1.06 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 242 1.10 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

160 1.10 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00