MAXES: kgs weight x reps

SQUAT: 470 470 x 1

BENCH: 300 300 x 1
DEADLIFT: 605 605 x 1

CATEGORY: WK 1 WK 2

DAY 1 LOAD %1RM RPE LOAD %1RM RPE

SQUAT Pause Squat 5x3 325 69.0% 8 6 x 2 347.5 74.0% 8
BENCH CGBP w/ susp. KBs 6 x 3 202.5 67.5% 8 6 x 3 212.5 71.0% 8
ACC Pullups 3 x 10 8 3 x 10 8
ACC x x
ACC x x

DAY 2
DEADLIFT Deadlif 4x1 485 80.0% 8 4x1 500 82.5% 8
BENCH Bench 6x4 227.5 76.0% 8 6x4 235 78.0% 8
ACC OHP 3x8 8 3x8 8
ACC x x
ACC x x

DAY 3
SQUAT High Bar Squat 5 x 4 375 80.0% 8 5x4 385 82.0% 8
SQUAT Squat AMRAP 1 x 4 375 80.0% 8 1x4 385 82.0% 8
ACC Bent Row 4 x 6 8 4x6 8
ACC Tricep Pushdowns 3 x 10 9 3 x 10 9
ACC x x

DAY 4
SQUAT Comp. Squat 2x1 375 80.0% 8 2x1 385 82.0% 8
BENCH Medium Grip Bench 5x5 210 70.0% 8 4x5 220 73.0% 8
ACC Seated Cable Row 3x8 8 3x8 8
ACC x x
ACC x x

DAY 5
DEADLIFT Deadlif 3 x 5 455 75.0% 8 3x5 485 80.0% 8
SQUAT Comp. Squat 4 x 7 330 70.0% 8 4 x 6 337.5 72.0% 8
BENCH Bench 6 x 2 210 70.0% 8 6x2 215 72.0% 8
ACC Weighted Abs 3 x 10 3 x 10
ACC x x

DAY 6
BENCH Comp. Bench 5 x 4 240 80.0% 8 5 x 4 242.5 81.0% 8
BENCH Bench AMRAP 1 x 4 240 80.0% 8 1 x 4 242.5 81.0% 8
ACC Push Press 3 x 4 8 3x4 8
ACC Bicep Curls 3 x 10 8 3 x 10 8
ACC x x

average intensity: 75.2% average intensity: 77.7%

%SQ %BN %DL

NL 36% 54% 10%
VOL 43% 41% 16%

192 310
190
188 305
186 300
184

Avg Wt
Lifs

182 295
180 NL
178 290 AVG WT (i ntens i ty)
176 285
174
172 280
Week
WK 3 WK 4

LOAD %1RM RPE LOAD %1RM RPE

5 x 3 337.5 72.0% 8 5 x 3 357.5 76.0% 8
6x3 210 70.0% 8 6x3 220 73.0% 8
3 x 10 8 3 x 10 8
x x
x x

4x1 515 85.0% 8 4x1 530 87.5% 8

6x4 227.5 76.0% 8 6x4 240 80.0% 8
3x8 8 3x8 8
x x
x x

5x4 395 84.0% 8 5x4 405 86.0% 8

1x4 395 84.0% 8 1x4 405 86.0% 8
4x6 8 4x6 8
3 x 10 9 3 x 10 9
x x

2x1 380 81.0% 8 2x1 390 83.0% 8

5x5 212.5 71.0% 8 5x5 225 75.0% 8
3x8 8 3x8 8
x x
x x

3x5 470 77.5% 8 3x4 500 82.5% 8

4 x 7 332.5 71.0% 8 4 x 7 342.5 73.0% 8
6 x 2 212.5 71.0% 8.5 6x2 220 73.0% 9
3 x 10 3 x 10
x x
 5x4 250 83.0% 8 5x4 255 85.0% 8
1x4 250 83.0% 8 1x4 255 85.0% 8
3x4 8 3x4 8
3 x 10 8 3 x 10 8
x x

average intensity: 77.6% average intensity: 80.4%

WT (i ntens i ty)