CURRENT E1RM BLOCK NOTES

Squat https://youtu.be/eL5kR9m5rTE
Next
HB Squat Meet 11/5/22
Bench
Deadlift Weeks
39
Alt DL Out

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Feet Up Bench Press 1 1 7
Bench Feet Up Bench Press 2 8 7
W Push DB Bench Press 3 10 8
E Pull Chest Supp Row 3 10 8
E Push Machine Chest Press 3 12 8
K Pull Seated Row 3 12 8 first
Pull Lat Pulldown 3 12 8
1

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Feet Up Bench Press 1 1 8
Bench Feet Up Bench Press 3 8 7
W Push DB Bench Press 4 10 9
E Pull Chest Supp Row 4 10 9
E Push Machine Chest Press 3 12 9
K Pull Seated Row 3 12 9
Pull Lat Pulldown 3 12 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 Feet Up Bench Press 1 1 8
Bench Feet Up Bench Press 3 8 7
W Push DB Bench Press 4 10 9
E Pull Chest Supp Row 4 10 9
E Push Machine Chest Press 3 12 9
K Pull Seated Row 3 12 9
Pull Lat Pulldown 3 12 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 Feet Up Bench Press 1 1 8
Bench Feet Up Bench Press 3 8 7
W Push DB Bench Press 4 10 9
E Pull Chest Supp Row 4 10 9
E Push Machine Chest Press 3 12 9
K Pull Seated Row 3 12 9
Pull Lat Pulldown 3 12 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 Feet Up Bench Press 1 1 8
Bench Feet Up Bench Press 3 8 7
W Push DB Bench Press 4 10 9
E Pull Chest Supp Row 4 10 9
E Push Machine Chest Press 3 12 9
K Pull Seated Row 3 12 9
Pull Lat Pulldown 3 12 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 Feet Up Bench Press 1 1 8
Bench Feet Up Bench Press 3 8 7
W Push DB Bench Press 4 10 9
E Pull Chest Supp Row 4 10 9
E Push Machine Chest Press 3 12 9
K Pull Seated Row 3 12 9
Pull Lat Pulldown 3 12 9
6

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

 1
BLOCK NOTES
0.8
L5kR9m5rTE 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 Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 1 4 6
E Knee Belt Squat 3 12 7 bands
E Hip Back Ext 3 12 8
K
1

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 2 4 6
E Knee Belt Squat 3 12 8 bands
E Hip Back Ext 4 12 9
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 Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 2 4 6
E Knee Belt Squat 3 12 9 bands
E Hip Back Ext 4 12 9
K
3

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 2 4 6
E Knee Belt Squat 3 12 9 bands
E Hip Back Ext 4 12 9
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 2 4 6
E Knee Belt Squat 3 12 9 bands
E Hip Back Ext 4 12 9
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 Comp Squat 1 4 4
Squat Comp Squat 1 4 5
W Squat Comp Squat 2 4 6
E Knee Belt Squat 3 12 9 bands
E Hip Back Ext 4 12 9
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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 3
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 4
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 3
2

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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 4
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 3
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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 4
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 3
4

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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 4
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 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 1
Bench Comp Bench 1
W Bench Comp Bench 3
E Push DB Incline Press 4
E Pull Seated Row 4
K Push Machine OHP 3
Pull Lat Pulldown 3
6

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
4 4 Deadlift
4 5 Deadlift
4 6 W Deadlift
10 8 E Deadlift
10 8 E Knee
12 8 K Hip
12 8
1

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
4 4 Deadlift
4 5 Deadlift
4 6 W Deadlift
10 9 E Deadlift
10 9 E Knee
12 9 K Hip
12 9
2

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4

W
 Reps RPE Notes Load Reps RPE Load Adjusted Category
4 5 Deadlift
4 6 Deadlift
4 7 W Deadlift
10 9 E Deadlift
10 9 E Knee
12 9 K Hip
12 9
3

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
4 5 Deadlift
4 6 Deadlift
4 7 W Deadlift
10 9 E Deadlift
10 9 E Knee
12 9 K Hip
12 9
4

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
4 5 Deadlift
4 6 Deadlift
4 7 W Deadlift
10 9 E Deadlift
10 9 E Knee
12 9 K Hip
12 9
5
 E
K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
4 5 Deadlift
4 6 Deadlift
4 7 W Deadlift
10 9 E Deadlift
10 9 E Knee
12 9 K Hip
12 9
6

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 2 4
Comp Deadlift 1 2 5
Comp Deadlift 1 2 6
Comp Deadlift 3 6 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 2 5
Comp Deadlift 1 2 6
Comp Deadlift 1 2 7
Comp Deadlift 3 6 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 2 6
Comp Deadlift 1 2 7
Comp Deadlift 1 2 8
Comp Deadlift 3 6 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 2 6
Comp Deadlift 1 2 7
Comp Deadlift 1 2 8
Comp Deadlift 3 6 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 2 6
Comp Deadlift 1 2 7
Comp Deadlift 1 2 8
Comp Deadlift 3 6 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 2 6
Comp Deadlift 1 2 7
Comp Deadlift 1 2 8
Comp Deadlift 3 6 6
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 6 2 6 2 min
W Push CG Incline Press 3 10 7
E Pull Chest Supp Row 4 10 8
E Push DB Bench Press 3 12 8
K Pull Lat Row 3 12 8
Pull Lat Pulldown 3 12 8 one arm
1

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 7 2 6 2 min
W Push CG Incline Press 3 10 8
E Pull Chest Supp Row 4 10 9
E Push DB Bench Press 3 12 9
K Pull Lat Row 3 12 9
Pull Lat Pulldown 3 12 9 one arm
2

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 7 2 6 2 min
W Push CG Incline Press 3 10 8
E Pull Chest Supp Row 4 10 9
E Push DB Bench Press 3 12 9
K Pull Lat Row 3 12 9
Pull Lat Pulldown 3 12 9 one arm
3

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 7 2 6 2 min
W Push CG Incline Press 3 10 8
E Pull Chest Supp Row 4 10 9
E Push DB Bench Press 3 12 9
K Pull Lat Row 3 12 9
Pull Lat Pulldown 3 12 9 one arm
4

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 7 2 6 2 min
W Push CG Incline Press 3 10 8
E Pull Chest Supp Row 4 10 9
E Push DB Bench Press 3 12 9
K Pull Lat Row 3 12 9
Pull Lat Pulldown 3 12 9 one arm
5
 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 7 2 6 2 min
W Push CG Incline Press 3 10 8
E Pull Chest Supp Row 4 10 9
E Push DB Bench Press 3 12 9
K Pull Lat Row 3 12 9
Pull Lat Pulldown 3 12 9 one arm
6

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

 ACTUAL Day 6 ASSIGNED
Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 2
Squat Comp Squat 2 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
K
1

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 2
Squat Comp Squat 3 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
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 Comp Squat 1 2
Squat Comp Squat 3 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
K
3

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 2
Squat Comp Squat 3 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 2
Squat Comp Squat 3 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
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 Comp Squat 1 2
Squat Comp Squat 3 5
W Alt DL Alt DL 1 1
E Alt DL Alt DL 2 5
E Hip GHR 3 amrap
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

 ACTUAL
RPE Notes Load Reps RPE Load Adjusted
6
75
6
6
8 FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
7
75
7
7
9 FINISH

rent Motivation Session Performance Session RPE

ACTUAL
 RPE Notes Load Reps RPE Load Adjusted
8
75
8
8
9 FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
8
75
8
8
9 FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
8
75
8
8
9 FINISH
 FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
8
75
8
8
9 FINISH

rent Motivation Session Performance Session RPE

 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
 0.5

0.4

0.3

0.2

0.1

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

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

- - - -
6 Week 7 Week 8 Week 9 Week 10
 - - - -
6 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 Lat Row Hack Squat DB RDL
DB OHP Pendlay Row Reverse Hack GHR
DB Bench Pres BB Row DB Split Squat Leg Curl
DB Incline Pre Inverted Row SB Split Squat Back Ext
Floor Press DB Row FFE Split Squat Hip Thrust
Dip Landmine Row Lunge Good Morning
Machine Chest Chest Supp Ro Leg Ext Nordic Ham Cu
Machine OHP Seal Row Goblet Squat Rack Pull
Pushup Pullover Platz Squat Candito Deadli
Tri Pushdown Face Pull Dimel Deadlift
JM Press Bicep Curl
Chest Fly Pull of Choice
Press Around
Lateral Raise
Z Press
Skull Crusher
Tri Overhead E
 100
TOTAL
90
10000
80
9000

70
8000

7000 60

6000 50

5000
40
4000
30
3000
20
2000

10
1000

0 0
Week
Week 1 1 Week
Week 2 2 Week3 3
Week Week44
Week Week
Week 55 We
W

VOLUME
10000 60

9000
50
8000

7000
40SQ
6000 BP
5000 30DL
Total
4000
20
3000

2000
10
1000

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
2500 500016
450014
 SQUAT
100
2500 500016 100
90 90
450014
80 80
2000 4000
70 12 70
3500 60
60
1500 50 300010 50
40
40 25008
30
1000 30 20006 20
20 1500 10
4
500 10 1000 0
Week Week Week Wee
2
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 1,228 1,921 1,927 1,927 1,927 1,927
BP 3,246 3,986 4,334 4,334 4,334 4,334
DL 2,343 2,549 2,750 2,750 2,750 2,750
Total 6,817 8,456 9,011 9,011 9,011 9,011

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

SQ 12.0 13.0 14.0 14.0 14.0 14.0
BP 20.0 22.0 23.0 23.0 23.0 23.0
DL 12.0 14.0 16.0 16.0 16.0 16.0
Total 44.0 49.0 53.0 53.0 53.0 53.0

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

SQ 91.6 76.3 76.6 76.6 76.6 76.6
BP 1,157.1 1,325.8 1,432.8 1,432.8 1,432.8 1,432.8
DL - 914.9 544.0 544.0 544.0 544.0
Total 46.4 49.1 53.2 53.2 53.2 53.2

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
60

50

40

30

20

10

0
Week
Week 55 Week
Week66 Week
Week77 Week 8 8
Week Week 9 9
Week WeekWeek
10 10

INTENSITY
60

50
SQU
40SQ SQ
BP BP
30DL DL
Total Total

20

10
69%

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

BENCH 100
DEADLIFT
90
25
3000
80
70
2500
 BENCH 100
DEADLIFT
90
3000
25
80
70
2500
20 60
50
2000
40
15
30
1500 20
10 10
1000 0
Week Week Week Week Week Week Week Week W
5 1 2 3 4 5 6 7 8
Week Week Week Week Week Week Week Week Week Week 500
1 2 3 4 5 6 7 8 9 10
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 18%
- - 0 0 SQ 31%
- - 0 0 BP 13%
- - - - DL 14%

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
60

18%

50
33%

40

30

20

10

0 50%
ek 10

Heavy Moderate Light

SQUAT BENCH PRESS DEADL
13%
31%

39%

51%

69%
49%

DEADLIFT
18
16
DEADLIFT
18
16
14
12
10
8
6
ek Week Week Week Week Week Week
4
5 6 7 8 9 10
2
0
5 6 7 8 9 10 11

Moderate Light REPS Total Heavy Moderate Light

50% 33% Total 749 132 373 244
69% 0% SQ 189 58 131 -
49% 39% BP 350 44 170 136
34% 51% DL 210 30 72 108
NES

18%

50%

e Light
S DEADLIFT
14%

51%

34%