CURRENT E1RM BLOCK NOTES

Squat https://youtu.be/HCtQxIbNvCU
Next
HB Squat 11/5/23
Meet
Bench
Deadlift Weeks
24
Alt DL Out

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 5
Push Machine OHP 4 10 8
W Push Press Around 3 12 8
E Push Lateral Raise 3 12 8
E Pull Pull of Choice 3 10 8
K Pull Pull of Choice 3 12 8
Pull Bicep Curl 3 10 8
1 Pull Face Pull

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 6
Push Machine OHP 4 10 9
W Push Press Around 3 12 9
E Push Lateral Raise 3 12 9
E Pull Landmine Row 3 10 9
K Pull Lat Pulldown 3 12 9
Pull Bicep Curl 3 10 9
2

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

W
 Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 6
Push Machine OHP 4 10 9
W Push Press Around 3 12 9
E Push Lateral Raise 3 12 9
E Pull Landmine Row 3 10 9
K Pull Lat Pulldown 3 12 9
Pull Bicep Curl 3 10 9
3

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 6
Push Machine OHP 4 10 9
W Push Press Around 3 12 9
E Push Lateral Raise 3 12 9
E Pull Landmine Row 3 10 9
K Pull Lat Pulldown 3 12 9
Pull Bicep Curl 3 10 9
4

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 6
Push Machine OHP 4 10 9
W Push Press Around 3 12 9
E Push Lateral Raise 3 12 9
E Pull Landmine Row 3 10 9
K Pull Lat Pulldown 3 12 9
Pull Bicep Curl 3 10 9
5
E
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 5 5 6
Push Machine OHP 4 10 9
W Push Press Around 3 12 9
E Push Lateral Raise 3 12 9
E Pull Landmine Row 3 10 9
K Pull Lat Pulldown 3 12 9
Pull Bicep Curl 3 10 9
6

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

 1
BLOCK NOTES
0.8
CtQxIbNvCU 0.6
0.4
0.2
0
Week 1 Week 2 Week 3 Week 4 Week

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 5
Knee Belt Squat 3 12 8 bands
W Hip Back Ext 4 12 8
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 6
Knee Belt Squat 3 12 9 bands
W Hip Back Ext 4 12 9
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

W
 Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 6
Knee Belt Squat 3 12 9 bands
W Hip Back Ext 4 12 9
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 6
Knee Belt Squat 3 12 9 bands
W Hip Back Ext 4 12 9
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 6
Knee Belt Squat 3 12 9 bands
W Hip Back Ext 4 12 9
E
E
K

5
 E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat 2ct Paused Squat 3 5 6
Knee Belt Squat 3 12 9 bands
W Hip Back Ext 4 12 9
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

 1
0.
0.
0.
0.
0
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 3
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Push Tri Overhead Ext 3
Pull Rear Delt Fly 3
1

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 4
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Pull Bicep Curl 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

W
 Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 4
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Pull Bicep Curl 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 4
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Pull Bicep Curl 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 4
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Pull Bicep Curl 3

5
 E
K

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench Comp Bench 3
Push BB OHP 4
W Push Pushup 3
E Pull Chest Supp Row 4
E Pull Lat Pulldown 3
K Pull Bicep Curl 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

 1 1
0.80.8
Total
0.60.6
SQ
0.40.4 BP
0.20.2 DL
0 0
9 Week 10 Week 1 Week 2 Week 3 Week 4 Week 5

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
8 6 Deadlift
10 8 seated Deadlift
amrap 8 deficit W Deadlift
10 8 E Deadlift
12 8 E Knee
10 8 K Hip
15 10
1

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
8 7 Deadlift
10 8 seated Deadlift
amrap 9 deficit W Deadlift
10 9 E Deadlift
12 9 E Knee
10 9 K Hip

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4

W
 Reps RPE Notes Load Reps RPE Load Adjusted Category
8 7 Deadlift
10 8 seated Deadlift
amrap 9 deficit W Deadlift
10 9 E Deadlift
12 9 E Knee
10 9 K Hip

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
8 7 Deadlift
10 8 seated Deadlift
amrap 9 deficit W Deadlift
10 9 E Deadlift
12 9 E Knee
10 9 K Hip

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
8 7 Deadlift
10 8 seated Deadlift
amrap 9 deficit W Deadlift
10 9 E Deadlift
12 9 E Knee
10 9 K Hip

5
 E
K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
8 7 Deadlift
10 8 seated Deadlift
amrap 9 deficit W Deadlift
10 9 E Deadlift
12 9 E Knee
10 9 K Hip

BodyWeight

Current Motivation Session Performance Session RPE Readiness

 B

4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 6
Comp Deadlift 1 5 4
Comp Deadlift 1 5 5
Comp Deadlift 3 5 6
Belt Squat 3 10 7 bands
Back Ext 3 12 8

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 7
Comp Deadlift 1 5 4
Comp Deadlift 1 5 5
Comp Deadlift 3 5 6
Belt Squat 3 10 8 bands
Back Ext 3 12 9

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8
Comp Deadlift 1 5 5
Comp Deadlift 1 5 6
Comp Deadlift 3 5 7
Belt Squat 3 10 8 bands
Back Ext 3 12 9

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8
Comp Deadlift 1 5 5
Comp Deadlift 1 5 6
Comp Deadlift 3 5 7
Belt Squat 3 10 8 bands
Back Ext 3 12 9

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8
Comp Deadlift 1 5 5
Comp Deadlift 1 5 6
Comp Deadlift 3 5 7
Belt Squat 3 10 8 bands
Back Ext 3 12 9
Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8
Comp Deadlift 1 5 5
Comp Deadlift 1 5 6
Comp Deadlift 3 5 7
Belt Squat 3 10 8 bands
Back Ext 3 12 9

Percieved Readiness Current Motivation Session Performance Session RPE

 Body Weight

Week 10

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 7
Bench Comp Bench 5 2 6
W Push DB Incline Press 3 10 8
E Push Chest Fly 3 12 8 chains
E Push Lateral Raise 3 12 8
K Pull Lat Pulldown 4 10 8
Pull Seated Row 3 12 8
1 Pull Bicep Curl 3 10 8

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 5 2 7
W Push DB Incline Press 3 10 9
E Push Chest Fly 3 12 9 chains
E Push Lateral Raise 3 12 9
K Pull Lat Pulldown 4 10 9
Pull Landmine Row 3 12 9
2 Pull Bicep Curl 3 10 9

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

W
 Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 5 2 7
W Push DB Incline Press 3 10 9
E Push Chest Fly 3 12 9 chains
E Push Lateral Raise 3 12 9
K Pull Lat Pulldown 4 10 9
Pull Landmine Row 3 12 9
3 Pull Bicep Curl 3 10 9

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 5 2 7
W Push DB Incline Press 3 10 9
E Push Chest Fly 3 12 9 chains
E Push Lateral Raise 3 12 9
K Pull Lat Pulldown 4 10 9
Pull Landmine Row 3 12 9
4 Pull Bicep Curl 3 10 9

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 5 2 7
W Push DB Incline Press 3 10 9
E Push Chest Fly 3 12 9 chains
E Push Lateral Raise 3 12 9
K Pull Lat Pulldown 4 10 9
Pull Landmine Row 3 12 9
5 Pull Bicep Curl 3 10 9
 E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 5 2 7
W Push DB Incline Press 3 10 9
E Push Chest Fly 3 12 9 chains
E Push Lateral Raise 3 12 9
K Pull Lat Pulldown 4 10 9
Pull Landmine Row 3 12 9
6 Pull Bicep Curl 3 10 9

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

 ACTUAL Day 6 ASSIGNED
Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 4 5
E Hip GHR 2 amrap
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 5 5
E Hip GHR 2 15
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

W
 Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 5 5
E Hip GHR 2 15
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 5 5
E Hip GHR 2 15
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 5 5
E Hip GHR 2 15
E
K

5
 E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat 2ct Paused Squat 1 1
Squat Comp Squat 4 2
W Hip Stiff Leg DL 5 5
E Hip GHR 2 15
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

 ACTUAL
RPE Notes Load Reps RPE Load Adjusted Exercise
6 SQ
6 BP
6 DL
8 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
ACTUAL
RPE Notes Load Reps RPE Load Adjusted Exercise
7 SQ
6 BP
7 DL
9 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
ACTUAL
 RPE Notes Load Reps RPE Load Adjusted Exercise
7 SQ
6 BP
7 DL
9 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
ACTUAL
RPE Notes Load Reps RPE Load Adjusted Exercise
7 SQ
6 BP
7 DL
9 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
ACTUAL
RPE Notes Load Reps RPE Load Adjusted Exercise
7 SQ
6 BP
7 DL
9 LOADING
Total
SQ
BP
DL
 ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
ACTUAL
RPE Notes Load Reps RPE Load Adjusted Exercise
7 SQ
6 BP
7 DL
9 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
rent Motivation Session Performance Session RPE

DL
 Sex: Male Points: DOTS
TOTAL
TOTAL
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

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

Comp Squat
SQUAT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W
0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Comp Bench
BENCH
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Comp Deadlift
DEADLIFT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We
 0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Squat Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Bench Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Deadlif Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Body Weight
BW KG
Total KG Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Wilks Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
IPF GL #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DOTS #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Points
Readiness - - - - - -
 Units: KGs

AL

Total

- - - - -
eek 6 Week 7 Week 8 Week 9 Week 10

uat
AT

Comp Squat

- - - -
6 Week 7 Week 8 Week 9 Week 10
 - - - -
6 Week 7 Week 8 Week 9 Week 10

ch
CH

Comp Bench

- - - -
6 Week 7 Week 8 Week 9 Week 10

dlift
LIFT

Comp Deadlift

- - - -
Week 7 Week 8 Week 9 Week 10
 - - - -
Week 7 Week 8 Week 9 Week 10

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504

Err:504 Err:504 Err:504 Err:504

Err:504 Err:504 Err:504 Err:504
#VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE!

- - - -
 Squat Adjusted Bench Adjusted Deadlift Adjusted
Comp Squat Comp Bench Comp Deadlift
Paused Squat 2ct Bench Pres 1-1 Deadlift
2ct Paused Squ 3ct Bench Pres 1-2 Deadlift
Tempo Squat Tempo Bench P 2ct Paused Dea
Acceleration S TNG Bench Pre Tempo Deadlif
Pin Squat Pin Press Block Deadlift
1-1 Squat 2ct Spoto Pres TNG Deadlift
1-2 Squat 1-1 Bench Deadlift (w/ C
1-2 Bench Beltless Deadli
CG Bench Pres
HB Squat WG Bench Pres Alt DL
HB Paused Squ Feet Up Bench Alt Paused Dead
HB 2ct Paused Bench (w/ Ban Alt Tempo Dead
HB Tempo Squ Duffalo Bar Be Alt Dimel Deadl
1-1 HB Squat CG FU Bench Alt Block Deadl
SB Squat Alt TNG Deadli
SB Paused Squ Trap Bar Deadl
SB Tempo Squa
SB Pin Squat
Front Squat
 PUSH Adjusted PULL Adjusted Knee Hip
Incline Press Chin Up Belt Squat RDL
Incline Pin Pre Lat Pulldown Leg Press Stiff Leg DL
CG Incline Pres Seated Row One Leg Press Snatch Grip R
BB OHP Pendlay Row Hack Squat DB RDL
DB OHP BB Row Reverse Hack GHR
DB Bench Pres Inverted Row DB Split Squat Leg Curl
DB Incline Pre DB Row SB Split Squat Back Ext
Floor Press Landmine Row FFE Split Squat Hip Thrust
Dip Chest Supp Ro Lunge Good Morning
Machine Chest Seal Row Leg Ext Nordic Ham Cu
Machine OHP Pullover Goblet Squat Rack Pull
Pushup Face Pull Platz Squat Candito Deadli
Tri Pushdown Bicep Curl Dimel Deadlift
JM Press Pull of Choice
Chest Fly
Press Around
Lateral Raise
Z Press
Skull Crusher
Tri Overhead E
 100
TOTAL
90
1

80
0.9

0.8 70

0.7 60

0.6
50

0.5
40
0.4
30
0.3
20
0.2

0.1 10

0 0
Week 1Week 1 WeekWeek
2 2 Week
Week 3 3 Week
Week 4 4 Week5 5
Week We

VOLUME
5000 45

4500 40

4000
35
3500
30
SQ
3000
25BP
2500 DL
20Total
2000
15
1500
10
1000

500 5

0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week Week 1 Week
10

SQUAT
2000 500014
1800 4500
12
1600 4000
 SQUAT
2000 100 500014 100
90 90
1800 4500
80 12 80
1600 4000
70 70
1400 350010
60 60
1200 3000 50
50 8
1000 2500 40
40 30
6
800 2000
30 20
600 15004
20 10
400 10 1000 0
2 Week Week Week Wee
200 0 500 1 2 3 4
Week Week Week Week Week Week Week Week Week Week
0 00
1 1 2 2 3 3 4 4 5 5 6 6 7 7 8 8 9 9 1010 11 1 2 3 4

VOLUME Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ #VALUE! 1,893 1,893 1,893 1,893 1,893
BP #VALUE! 4,556 4,556 4,556 4,556 4,556
DL #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Total #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

INTENSITY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ 11.0 13.0 13.0 13.0 13.0 13.0
BP 18.0 21.0 21.0 21.0 21.0 21.0
DL 6.0 7.0 8.0 8.0 8.0 8.0
Total 35.0 41.0 42.0 42.0 42.0 42.0

AVG LOAD Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ - 753.0 753.0 753.0 753.0 753.0
BP 919.0 157.5 157.5 157.5 157.5 157.5
DL - 1,229.0 103.6 103.6 103.6 103.6
Total 34.3 63.0 66.8 66.8 66.8 66.8

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
SQ Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
BP Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
DL Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
 TOTAL
45

40

35

30

25

20

15

10

0
Week5 5
Week Week 6 Week
Week77 Week
Week8 8 Week 9 9
Week WeekWeek
10 10

INTENSITY
45

40

35
SQU
30
SQ SQ
25BP BP
DL DL
20Total Total

15

10

5
85%
0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week
10

BENCH 100
DEADLIFT
1 25 90
0.9 80
70
0.8 20
 BENCH 100
DEADLIFT
1 25 90
0.9 80
70
0.8 20
60
0.7 50
0.6 15 40
30
0.5
20
0.4 10
10
0.3 0
Week Week Week Week Week Week Week Week W
0.2 5 1 2 3 4 5 6 7 8
Week Week Week Week Week Week Week Week Week Week
1 2 3 4 5 6 7 8 9 10 0.1
00
2 3 4 5 6 7 8 9 10 11 1 2 3 4 5 6 7 8 9

Week 7 Week 8 Week 9 Week 10 LOADING Heavy

- - 0 0 Total 22%
- - 0 0 SQ 15%
- - 0 0 BP 23%
- - - - DL 29%

Week 7 Week 8 Week 9 Week 10

- - - 0
- - - 0
- - - 0
- - - -

Week 7 Week 8 Week 9 Week 10

- - 0.0 0.0
- - 0.0 0.0
- - 0.0 0.0

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
 LOADING ZONES
45

40
22% 22%

35

30

25

20

15

10

0
ek 10 56%

Heavy Moderate Light

SQUAT BENCH PRESS DEADL
15% 23%

40%

71%
85% 38%

EADLIFT
9

8
EADLIFT
9

3
ek Week Week Week Week Week Week 2
5 6 7 8 9 10
1

0
5 6 7 8 9 10 11

Moderate Light REPS Total Heavy Moderate Light

56% 22% Total 660 148 368 144
85% 0% SQ 144 21 123 -
38% 40% BP 360 81 135 144
71% 0% DL 156 46 110 -
NES

22%

e Light
S DEADLIFT

29%

71%