How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

2.) On sheet b as well, fill in your rep maxes for the exercises you selected by typing them in. If you don't know the

3.) Your program should be well in place on sheet c "mesocycle" by this point.
e in this mesocyle of training by picking them from the drop-down menu in each cell.

hem in. If you don't know the exact values, do your best to estimate them.
Start Here ----->

Select Hamstring Move

Select Pulling Move
Select Shoulder Move
1.) Choose Exercise 2.) Type in RM of Each Exercise
Low Bar Squat (or competition style squat) 5RM
Competition PAUSED Bench 5RM
Competition PAUSED Deadlift 5RM
5RM
8RM
8RM
 Week 1
Sets Weight Rep Goal Rep Results Sets
Monday
Low Bar Squat (or competition style squat) 4 0 2/fail 3
Competition PAUSED Bench 2 0 *1's or 3's 2
Competition PAUSED Deadlift 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets

Tuesday
Competition PAUSED Bench 3 0 2/fail 2
Low Bar Squat (or competition style squat) 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets

Thursday
Competition PAUSED Deadlift 5 0 2/fail 4
Low Bar Squat (or competition style squat) 2 0 *1's or 3's 2
Competition PAUSED Bench 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

Sets Weight Rep Goal Rep Results Sets

Friday
Low Bar Squat (or competition style squat) 4 0 2/fail 3
Competition PAUSED Bench 3 0 2/fail 2
0 2 0 *1's or 3's 2
0 2 0 2/fail 2
Abs of choice (optional) 2 2/fail 2

* "1's or 3's" mean that if you feel more on the beat up side, just take singles, but if you're feeling pretty good, feel
 Week 2 Week 3 Week 4: Meet Week
Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Rep Goal

0 2/fail 3 0 1/fail 3 0 *1's or 3's

0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 2 0 1/fail 3 0 *1's or 3's

0 *1's or 3's 2 0 *1's or 3's 3 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 4 0 1/fail 3 0 3's

0 *1's or 3's 2 0 *1's or 3's 3 0 3's
0 *1's or 3's 2 0 *1's or 3's 3 0 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

Weight Rep Goal Rep Results Sets Weight Rep Goal Rep Results Sets Weight Reps

0 2/fail 3 0 1/fail
0 2/fail 2 0 1/fail
0 *1's or 3's 2 0 *1's or 3's
0 2/fail 2 0 2/fail
2/fail 2 2/fail

re feeling pretty good, feel free to take triples at the listed weight
k 4: Meet Week
Rep Results

Rep Results

Rep Results

Rep Results