- In the tab to the right, input your maximum weights for each of the lifts listed, as well as your

projected end date for the progra

- The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift
- You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be use
- Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible
- After you perform this lift, adjust training max in the calculator tab
- Please use the PDF you received as your training log to record the weights you actually use
ojected end date for the program
mal strength
particularly on supplemental lifts

p of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the high
ng used to build up to the highest range weight
 Weight Reps
Squat 375 1 340
Bench 335 1 300
Deadlift 440 1 395

End Date 12/9/2017

 Strength_1 Day 1

Week Squat Sets Reps Working Range Working Weights

10/28/2017 Competition Squat 5 5 72.5% 77.5% 245 265
11/4/2017 SSB Squats w/ Chains 6/2 3/2 60.0% 70.0% 205 240
11/11/2017 Reverse Bands Squat 3 5 85.0% 90.0% 290 305
11/18/2017 Competition Squat 1* 87.0% 295

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Pause Duffalo 5 5 75.0% 80.0% 225 240
11/4/2017 Duffalo w/ Chains 8 3 55.0% 70.0% 165 210
11/11/2017 3ct SlingShot Bench or Reverse Bands 3 5 85.0% 90.0% 255 270
11/18/2017 3ct Pause Bench Press 1* 87.0% 260

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 SB Body Saw 3 6
11/4/2017 SB Body Saw 2 8
11/11/2017 SB Body Saw 4 5
11/18/2017 SB Body Saw 1 10

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Glute Bridge w 3ct Pause 3 10
11/4/2017 DB Glute Bridge w 3ct Pause 2 12
11/11/2017 DB Glute Bridge w 3ct Pause 4 8
11/18/2017 DB Glute Bridge w 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Hip Circle Side steps 3 15
11/4/2017 Hip Circle Side steps 2 20
11/11/2017 Hip Circle Side steps 4 12
11/18/2017 Hip Circle Side steps 1 25

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Band Pullapart/Rear Delt 3 15
11/4/2017 Band Pullapart/Rear Delt 2 20
11/11/2017 Band Pullapart/Rear Delt 4 12
11/18/2017 Band Pullapart/Rear Delt 1 25
 Strength_1 Day 2

Week Squat Sets Reps Working Range Working Weights

10/28/2017 High Bar 3ct Paused Squat 3 6 60.0% 205
11/4/2017 High Bar 3ct Paused Squat 2 8 55.0% 185
11/11/2017 High Bar 3ct Paused Squat 4 5 65.0% 220
11/18/2017 High Bar 3ct Paused Squat 1 8 50.0% 170

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Spotto Press 4 8 70.0% 210
11/4/2017 3ct Spotto Press 3 6 80.0% 240
11/11/2017 3ct Spotto Press 5 5 85.0% 255
11/18/2017 3ct Spotto Press 2 10 65.0% 195

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 1 Arm Deadstop KB Row 3ct Pause 2 8
11/4/2017 1 Arm Deadstop KB Row 3ct Pause 3 12
11/11/2017 1 Arm Deadstop KB Row 3ct Pause 4 10
11/18/2017 1 Arm Deadstop KB Row 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Floor Press w Pause 2 8
11/4/2017 DB Floor Press w Pause 3 12
11/11/2017 DB Floor Press w Pause 4 6
11/18/2017 DB Floor Press w Pause 1 10

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Hammer Curls Slow eccentric 2 8
11/4/2017 DB Hammer Curls Slow eccentric 3 10
11/11/2017 DB Hammer Curls Slow eccentric 4 8
11/18/2017 DB Hammer Curls Slow eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Band/Cable Triceps 2 15
11/4/2017 Band/Cable Triceps 3 12
11/11/2017 Band/Cable Triceps 4 10
11/18/2017 Band/Cable Triceps 1 25
 Strength_1 Day 3

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Competition Deadlift 1* 87.0% 345
11/4/2017 DL w/ Chains 5/3 3/2 60.0% 70.0% 235 275
11/11/2017 Competition Deadlift 3 3 82.0% 85.0% 325 335
11/18/2017 DL w/ Chains 6/2 2/1 70.0% 80.0% 275 315

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Deficit Deadlift 3 6 55.0% 215
11/4/2017 Deficit Deadlift 2 8 50.0% 200
11/11/2017 Deficit Deadlift 4 5 60.0% 235
11/18/2017 Deficit Deadlift 1 8 50.0% 200

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Wide Grip Feet Up Bench 4 8 40.0% 120
11/4/2017 3ct Wide Grip Feet Up Bench 3 12 30.0% 90
11/11/2017 3ct Wide Grip Feet Up Bench 5 10 35.0% 105
11/18/2017 3ct Wide Grip Feet Up Bench 1 12 30.0% 90

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 KB Goblet Squat 3 8
11/4/2017 KB Goblet Squat 2 12
11/11/2017 KB Goblet Squat 4 6
11/18/2017 KB Goblet Squat 1 15

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Hanging Leg raise 3 10
11/4/2017 Hanging Leg raise 2 12
11/11/2017 Hanging Leg raise 4 8
11/18/2017 Hanging Leg raise 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Paused Pulldowns 2 8
11/4/2017 Paused Pulldowns 3 12
11/11/2017 Paused Pulldowns 4 10
11/18/2017 Paused Pulldowns 1 20
 Strength_2 Day 1

Week Squat Sets Reps Working Range Working Weights

11/25/2017 Competition Squat 5 3 82.0% 87.0% 280 295
12/2/2017 Low Bar w/ Chains 8 2 55.0% 65.0% 185 220
8/5/2017 Low Bar w/ Chains 5/3 3/2 65.0% 80.0% 220 270
8/12/2017 Competition Squat 1 3 93.0% 315

Week Squat Sets Reps Working Range Working Weights

11/25/2017 Low Bar 3ct Pause Squat 3 6 55.0% 185
12/2/2017 Low Bar 3ct Pause Squat 2 8 50.0% 170
8/5/2017 Low Bar 3ct Pause Squat 4 5 60.0% 205
8/12/2017 Low Bar 3ct Pause Squat 2 5 55.0% 185

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 SB Pike 3 6
12/2/2017 SB Pike 2 8
8/5/2017 SB Pike 4 5
8/12/2017 SB Pike 1 10

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 GHR or Back Extension 3 15
12/2/2017 GHR or Back Extension 2 20
8/5/2017 GHR or Back Extension 4 12
8/12/2017 GHR or Back Extension 1 20

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Slingshot Abduction/Hip Abduction 3 8
12/2/2017 Slingshot Abduction/Hip Abduction 2 12
8/5/2017 Slingshot Abduction/Hip Abduction 4 10
8/12/2017 Slingshot Abduction/Hip Abduction 1 15

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Cable/TRX Holds 3 25
12/2/2017 Cable/TRX Holds 2 30
8/5/2017 Cable/TRX Holds 4 20
8/12/2017 Cable/TRX Holds 1 35
 Strength_2 Day 2

Week Bench Sets Reps Working Range Working Weights

11/25/2017 Bench Press 3ct Pause 5 3 82.0% 87.0% 245 260
12/2/2017 Bench w/ Chains 8 3 55.0% 60.0% 165 180
8/5/2017 Bench w/ Chains 5/3 3/2 65.0% 80.0% 195 240
8/12/2017 Competition Bench Press 1 3 93.0% 280

Week Bench Sets Reps Working Range Working Weights

11/25/2017 3ct Pause Close Grip Bench 3 6 55.0% 165
12/2/2017 3ct Pause Close Grip Bench 2 8 60.0% 180
8/5/2017 3ct Pause Close Grip Bench 4 5 60.0% 65.0% 180 195
8/12/2017 3ct Pause Close Grip Bench 2 8 55.0% 165

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Chest Supported Row 3 6
12/2/2017 Chest Supported Row 2 8
8/5/2017 Chest Supported Row 4 5
8/12/2017 Chest Supported Row 1 20

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 DB Overhead Press 3 8
12/2/2017 DB Overhead Press 2 10
8/5/2017 DB Overhead Press 4 8
8/12/2017 DB Overhead Press 1 12

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Seated Bicep Curls Slow Eccentric 3 12
12/2/2017 Seated Bicep Curls Slow Eccentric 2 15
8/5/2017 Seated Bicep Curls Slow Eccentric 4 10
8/12/2017 Seated Bicep Curls Slow Eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 DB Deadstop triceps 3 12
12/2/2017 DB Deadstop triceps 2 15
8/5/2017 DB Deadstop triceps 4 10
8/12/2017 DB Deadstop triceps 1 25
 Strength_2 Day 3

Week Deadlift Sets Reps Working Range Working Weights

11/25/2017 Deadlift 3 3 82.0% 87.0% 325 345
12/2/2017 DL w/ Chains 5/3 3/2 60.0% 70.0% 235 275
8/5/2017 Competition Deadlift 1 3 93.0% 365
8/12/2017 DL w/ Chains 6/2 2/1 65.0% 75.0% 255 295

Week Deadlift Sets Reps Working Range Working Weights

11/25/2017 Block Pulls 3 6 65.0% 255
12/2/2017 Block Pulls 2 8 60.0% 235
8/5/2017 Block Pulls 4 5 60.0% 70.0% 235 275
8/12/2017 Block Pulls 2 5 50.0% 60.0% 200 235

Week Bench Sets Reps Working Range Working Weights

11/25/2017 Spotto Press 3 8 60.0% 180
12/2/2017 Spotto Press 2 12 50.0% 150
8/5/2017 Spotto Press 4 10 60.0% 180
8/12/2017 Spotto Press 1 12 50.0% 150

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 One arm DB Row w Pause 3 8
12/2/2017 One arm DB Row w Pause 2 10
8/5/2017 One arm DB Row w Pause 4 6
8/12/2017 One arm DB Row w Pause 2 15

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 suit case holds 3 15
12/2/2017 suit case holds 2 20
8/5/2017 suit case holds 3 20
8/12/2017 suit case holds 2 25

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Single Leg Glute Bridge 3 8
12/2/2017 Single Leg Glute Bridge 2 12
8/5/2017 Single Leg Glute Bridge 4 10
8/12/2017 Single Leg Glute Bridge 2 15