Strength I Pounds

Powerlifting I Template (P
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the tab labeled "Help" and the included text document labeled "Instructions."
3) Using the drop-down cells on the "Exercise Selection" tab select your movements for this template. It is pre-filled with our d
4)Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
5) Email info@barbellmedicine.com if you have any problems!
Version 3.0
3.24.2019
werlifting I Template (Pounds)
ws (copy and paste into browser).
cument labeled "Instructions."
select your movements for this template. It is pre-filled with our default suggestions.
emplate in the highlighted cell to the RIGHT
blems!
Date
3/24/2019
Version 3.0
3.24.2019
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
May
Avg intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
ugust
Avg intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
ember
Avg intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Avg intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
une
Avg intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
tember
Avg intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
ember
Avg intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg)
Avg intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
y
Weight (Kg)
Avg intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
ber
Weight (Kg)
Avg intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
ary
Weight (Kg)
Avg intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 100 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

ULATORS Help
nd number of reps.
esponding with the RPE for which you wish to calculate your estimated one-rep
er of reps for which you wish to calculate your one-rep max.
nter a number in the highlighted box.
ed using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
X: 100 lbs
estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
ghted box.
8 REPS 9 REPS 10 REPS
79 lbs 76 lbs 74 lbs

•6 reps @
RPE 6 (73%)
•6 reps @
75 lbs 72 lbs 69 lbs RPE 7 (77%)
•6 reps @
•RPE
8 reps @
8 (79%)
RPE 6 (67%)
• 8 reps @
74 lbs 71 lbs 68 lbs RPE 7 (71%)
• 8 reps @
RPE 8 (76%)

Exercise Slot 1
Squat with belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 LBS
1 LBS Squat with belt 0 LBS 0 LBS
0 LBS
Squat
#REF!Squat Squat Squat Squat
#REF!
Squat Squat Squat Squat
#REF!
Squat Squat Squat Squat #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Competition Bench (1ct pause) 0 LBS 0 LBS
Competition Bench (1ct pause) 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS
1 LBS

Competition Bench (1ct pause)
1 LBS 0 LBS 0 LBS
0 LBS 0 LBS 0 LBS
Competition Bench e) ) e) e) ) ) e) e) e) e) e) e) lt F! F! F!
a us (1ctaupause) se
a us a us a u0
se LBSuse
a a us a us a us 0usLBS
a a us a us h
be
#R
E
#R
E
#R
E
p p p p p p p p p p p p it
Squat(1with ct belt ct ct ct ct 0 LBS ct ct ct ct ct ct ct tw
(1 (1 (1 (1 (1 (1 (1 (1 (1 0 LBS (1 (1 ua
h h h h h h h h h h h h
nc nc nc nc nc nc nc nc nc nc nc nc Sq
B e #REF! Be Be Be Be Be#REF!Be Be Be Be Be
#REF! Be
n n n n n n n n n n n n
ti tio ti tio ti tio ti tio ti tio ti tio ti tio ti tio ti tio ti tio ti tio ti tio
pe p#REF!
e pe pe pe pe #REF!
pe pe pe pe pe #REF! pe
om o m om om om om om om om om om om
C C C C C C C C C C C C
#REF! #REF! #REF!
Exercise Slot 7
Deadlift with belt 0 LBS 0 LBS
Deadlift with belt 0 LBS Exercise Slot 7 e1RM 0 LBS
1 LBS Deadlift with belt 0 LBS 0 LBS
1 LBS Deadlift with belt 0 LBS 0 LBS
Squat w/ belt 0 LBS 0 LBS
0 LBS
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Squat #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt w/ belt
#REF! #REF! #REF!
0 LBS
#REF!
Deadlift Deadlift Deadlift Deadlift Deadlift #REF!
Deadlift Deadlift Deadlift Deadlift Deadlift#REF! Deadlift Deadlift Squat #REF! #REF! #REF!
with belt
#REF!with belt with belt with belt with belt with
#REF!belt with belt with belt with belt with belt with belt with belt
#REF! w/ belt
Exercise Slot 10
None 0 LBS 0 LBS
None 0 LBS Exercise Slot 10 e1RM 0 LBS
1 LBS None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
1 LBS None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
#REF! #REF! #REF!
0 LBS #REF! #REF! #REF!
None None None None None None None None None None None None None #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Touch n Go bench 0 LBS 0 LBS
1 LBS
0.00% 1Touch
LBS n Go bench 0 LBS 0 LBS
0.00% 0Touch
LBS n Go bench 0 LBS 0 LBS
0.00% ch
Touchennch Goenbench ch nc
h h
nc 0 LBS nc
h
nc
h
nc
h
nc
h 0 LBS
nc
h
nc
h
nc
h e) F! F! F!
b en
b b be be be be be be be be be a us #R
E
#R
E
#R
E
p
0.00% CompetitionGo Bench Go Go pause)
(1ct Go Go Go Go Go Go Go Go Go ct
n n n n n n0 LBSn n n n 0 LBS n n (1
h h h h h h h h h h ch h h
uc uc uc uc uc uc uc uc uc uc ou uc nc
#REF! To To#REF! To To To To #REF! To To To To T#REF! To Be
Squat Squat #REF! #REF! #REF! n
lt with belt with belt ti tio
#REF! #REF! #REF! #REF! pe
m
Co
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
Overload Squat
0% 0 LBS 0 LBS Exercise Slot 5 e1RM
at w/ bands, to squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a history of shoulder is
1 LBS
Overload Squat
0% 0 LBS 0 LBS
1 LBS
at w/ bands, to squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a history of shoulder is 0 LBS
Overload Squat
0% 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
Overload Squat
0% 0 LBS 0 LBS
0% 2ct paused squat 0 LBS 0 LBS
0% Pin Squat 0 LBS 0 LBS
e) e) lt F! 0% F! F! Pin Squat 0 LBS 0 LBS
us be E RE E
pa ith #R # #R
ct tw 0% Competition Bench (1ct pause) 0 LBS 0 LBS
(1 ua
h
nc Sq
Exercise Slot 8
Overload Bench 1 Exercise Slot 8 e1 RM
0% 0 LBS 0 LBS 1 LBS
w/ chains, to bench w/ bands, to floor press or board press, butOverload

all are good options.
Bench 1 Use the same variation each week.the slingshot bench to bench w/ chains, to bench
1 LBS
0% 0 LBS 0 LBS
1 Use the same variation each week.the slingshot bench to bench w/ chains, to bench
0 LBS
Bench
0% 0 LBS 0 LBS
Bench 1 Use the same variation each week.the slingshot bench to bench w/ chains, to bench
0% 0 LBS 0 LBS
w/ chains, to bench w/ bands, to floor press or board press, but all are good options. Use the same variation each week.the slingshot bench to bench w/ chains, to bench
0% 2ct paused bench 0 LBS 0 LBS
0% Pin bench 0 LBS 0 LBS
0% 1 count paused bench 0 LBS 0 LBS
ift Deadlift Squat #REF! #REF! #REF!

elt with belt w/ belt
ift Deadlift Squat #REF! #REF!
#REF! #REF! #REF! #REF! #REF!
elt with belt w/ belt #REF! #REF! #REF! #REF!
Exercise Slot 11
0% None 0 LBS 0 LBS
0% None Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
#REF! 0 LBS #REF! #REF! #REF!
None None #REF! #REF! #REF! None #REF!
None None None None None None None None None
#REF! #REF! #REF!None None None #REF! #REF! #REF!

Exercise Slot 3
Overload Deadlift
0.00% 0 LBS 0 LBS Exercise Slot 3 e1RM
~20% 1RM in chain weight), to mid shin rack or block pulls to trap bar DL or alternate stance DL.Use the same variation each week. If you have a history of low bac
1 LBS
Overload Deadlift
0.00% 0 LBS 0 LBS
1 LBS
Overload Deadlift
0 LBS
0.00% 0 LBS 0 LBS

Overload Deadlift
0.00% 0 LBS 0 LBS
0.00% 2 count paused deadlift @ 1" off floor 0 LBS 0 LBS
0.00% 2" deficit DL 0 LBS 0 LBS
nc
h
nc
h e) F! 0.00% F! F! 2" deficit DL 0 LBS 0 LBS
be be a us #R
E
#RE #R
E
p
Go ct 0.00% Squat w/ belt 0 LBS 0 LBS
n (1
h ch
uc en
To B #REF! #REF! #REF! #REF!
on
titi #REF! #REF! #REF! #REF!
pe
om
Exercise Slot 6
1 LB S
0% Press, strict, no belt 0 LBS 0 LBS
1 LB S
0% Press, strict, no belt

Exercise Slot 6 e1RM0 LBS
0 LBS
0 LB S
1 LBS
1 LB S
1 LB S
0 LB S
1 LBS

0% Close grip floor press 0 LBS 0 LBS
0% Wide
1 LBS grip bench press 0 LBS 0 LBS
0% Wide grip bench press 0 LBS 0 LBS
0% Wide grip bench press 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0 LBS
#REF! #REF!
Press, Press, Press, Press, Press,#REF!Press, Close Wide Close Wide#REF!
Close Wide None #REF! #REF! #REF!
strict, strict, strict, strict, strict, strict, grip grip grip grip grip grip
#REF! no#REF!
belt no belt no belt no belt no belt#REF!
no belt floor bench floor bench floor bench
#REF!
press press press press press press
Exercise Slot 9
1 LBS
0% 3-0-3 Tempo Squat 0 LBS 0 LBS
Exercise Slot 9 e1RM0 LBS
1 LBS
0 LBS 0% 3-0-3 Tempo Squat 0 LBS

0% 3-0-3
1 LBS Tempo Squat 0 LBS 0 LBS
0% Squat, no belt 0 LBS 0 LBS
1 LBS
0% 02ct
LBSpaused squat 0 LBS 0 LBS
0% Deadliftat w/ belt
at at t t
a 0 LBS l t l t l t a t 0atLBSquat at lt F! F! F!
qu qu qu ua qu be be be qu qu qu be E E E
S S S Sq S o o o s s s s / #R #R #R
po po po po po ,n ,n ,n ed ed ed ed w
m m m m m uat uat uat us us us us dlift
e e e e e a a a a
T T T T T Sq Sq Sq tp tp tp tp a
0-
3
0-
3
0-
3
0-
3
3-
0
2c 2c 2c 2c De
3- 3- 3- 3- 5-
0 LBS
t t t t t lt lt lt at at at at lt F! F! F!
ua ua ua ua ua be be be qu qu qu qu be E E E
Sq Sq Sq Sq Sq o o o s s s s / #R #R #R
#REF! po#REF! po po po po ,n
#REF! ,n ,n ed ed #REF! ed ed w
m m m m m u at u at u at us us us us dlift
e e e e e a a a a
#REF! T #REF! T T T T Sq #REF! Sq Sq tp tp p
t#REF! tp a
0-
3
0-
3
0-
3
0-
3
3-
0
2c 2c 2c 2c De
3- -
3 #REF! 3- 3- 5-
#REF! #REF! #REF!
Exercise Slot 12
0% None 0 LBS 0 LBS
0% None Exercise
0 LBS Slot 12 e1RM0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
#REF! 0 LBS #REF! #REF! #REF!
None None None #REF!#REF!
#REF! #REF! None None
#REF! None None None#REF!
None None None None None None
#REF! None None #REF! #REF! #REF!

AU/CU
1 LBS 0% 0.00
1 LBS
0% 0.00
0 LBS
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
ose Wide None #REF! #REF!
#REF! #REF!
rip grip
oor bench #REF!
ess press
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
at ua
t
el
t F! 0%
EF
! F!
qu sq /b #R
E
#R #R
E
ed w
a us dlift
tp a
De
at ua
t
el
t F! E F! F!
qu sq /b #R
E
#R #R
E
ed w #REF!
a us dlift
tp a #REF!
De
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
one None None #REF!#REF!
#REF! #REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
9
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
10
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
11
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
12
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
13
Exercise Three
Notes
Supplement Day 1
Notes
Day 1
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Squat with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•4 reps @ 7 (81% of 1RM)

•4 reps @ 8 (84% of 1RM)
Touch n Go
Overload bench
Deadlift •4 reps @ 9 (86% of 1RM)
The overload deadlift is equipment •No Back off sets
dependent. . I would prefer the deadlift
w/ mini bands OR deadlift w/ chains
•5 reps @ 7 (79% of 1RM)
(using ~20% 1RM in chain weight), to
•5 reps @ 8 (81% of 1RM)
mid shin rack or block pulls to trap bar
•5 reps @ 9 (84% of 1RM)
DL or alternate stance DL.Use the same
•No Back off sets
variation each week. If you have a
history of low back pain issues with the
deadlift, consider preferentially using the
trap bar DL or sumo DL.
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 2 sets @ 75-80% e1RM (RPE
8-9)
• 1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go
Overload bench
Deadlift •-5% from 4 reps @ RPE 9 x 4 reps until
The overload deadlift is equipment @ 9 again (cap at 2 sets of 4)
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
•Repeat 5 reps @ RPE 8 x 1 set of 5
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
8-9)
• 1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go
Overload bench
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
•Repeat 5 reps @ RPE 8 x 1 set of 5
GPP or None
GPP or None
0
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
8-9)
• 1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go
Overload bench
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
•Repeat 5 reps @ RPE 8 x 2 sets of 5
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
8-9)
• 1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench
•-8% from 4 reps @ RPE 9 x 4 reps until
@ 9 again (cap at 4 sets of 4)
•5 reps @ RPE 6 (76%)

•5 reps @ RPE 7 (79% of 1RM)
2 count paused deadlift @ 1" off floor
•5 reps @ RPE 8 (81% of 1RM)
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
8-9)
• 1 rep @ RPE 8 (90-93% 1RM)

•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench
•-8% from 4 reps @ RPE 9 x 4 reps until
•5 reps @ RPE 6 (76%)

•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
GPP or None
GPP or None
Day 1
Squat with belt 1 @ 8, 4 reps @ RPE 9
Touch n Go bench 1 @ 8, 5 @ 9
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
• 75% e1RM x 5 reps x 4 sets
•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
2 count paused deadlift @ 1" off floor •4 reps @ RPE 9 (85%)
• -5% from 4 reps @ RPE 9 x 1 set of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
2" deficit DL •4 reps @ RPE 9 (85%)
• -5% from 4 reps @ RPE 9 x 1 set of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
• -5% from 3 reps @ RPE 9 x 2 sets of 3
reps
•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
2" deficit DL •4 reps @ RPE 9 (85%)
GPP or None
GPP or None
Day 1
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Squat with belt • 75% e1RM x 5 reps x 1 set
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
reps
•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
• 85% e1RM x 3 reps x 1 set
Squat with belt
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
reps
•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
Squat with belt 1 rep @ 8, 3 reps @ 85% e1RM
Competition Bench (1ct pause) 1 rep @ 8, 2 reps @ 89% e1RM
Squat w/ belt work up to 1 rep @ last warm up
None
None
Day 2
Exercise One Overload
Competition Bench Squat
(1ct pause)
The overload squat is equipment
dependent. . I would prefer the sqauat
w/ chains (using ~20% 1RM in chain
weight), to squat w/ bands, to squat w/
knee wraps, to safety squat bar or
Exercise Two
buffalo bar, but all are good options.
Use the same variation each week. If
you have a history of shoulder issues
with the low bar squat, consider
preferentially using the SSB squat
Exercise Three Press,orstrict,
variation high nobarbelt
squat.
Notes
Supplemental Day
GPP or None
2
Exercise Two GPP or None

Day 2
(1ct pause)
Exercise Two
squat.
Notes
Supplemental Day
GPP or None
2

Day 2
(1ct pause)
Exercise Two
squat.
Notes
Supplemental Day
GPP or None
2

Day 2
(1ct pause)
Exercise Two
squat.
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One Competition Bench (1ct pause)
Exercise Two 2ct paused squat
Exercise Three Press, strict, no belt
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Three Press, strict, no belt
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Three Close grip floor press
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Three Wide grip bench press
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Two Pin Squat
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One Squat w/ belt
Exercise Two 1 count paused bench
Exercise Three Deadlift w/ belt
Notes
Supplemental Day
None
2
Exercise Two None

y2 D
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise One
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
Exercise Two
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three
•8 reps @ RPE 9
• No back off sets
Notes
Supplemental Day
GPP or None
3
GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
8)
•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 1 set of 5 reps
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 1 set of 8.
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
8)
•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 2 sets of 5 reps
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
8)
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM) Exercise Two
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 2 sets of 5)
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
8)
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
8)
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
Notes
Supplemental Day
GPP or None
3

y2 D
1 @ 8, 3 reps @ RPE 9 Exercise One
•1 Rep @ RPE 8
Exercise Two
• 4 reps @ RPE 9
•6 reps @ RPE 7
•6 reps @ RPE 8 Exercise Three
•6 reps @ RPE 9
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
• 3 reps x 3 sets @ 84% e1RM
•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
•2 sets of 4 reps @ 77-82% e1RM (RPE
8-9)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 1 set of 6
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
•2 sets of 4 reps @ 77-82% e1RM (RPE
8-9)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
Notes
Supplemental Day
GPP or None
3

y2 D
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
Exercise One
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%) Exercise Two
• 2 sets of 3reps @ 82-85% e1RM
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
Notes
Supplemental Day
GPP or None
3

y2 D
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
• 85% e1RM x 3 reps x 1 sets Exercise One
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
Notes
Supplemental Day
GPP or None
3

y2 D
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
Exercise One
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
Notes
Supplemental Day
GPP or None
3

y2 D
1 @ opener Exercise One
1 @ opener Exercise Two
None Exercise Three
Notes
Supplemental Day
None
3
None Exercise Two

Day 3
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Deadlift with belt
Overload Bench 1 •5 reps @ 9 (84% of 1RM)
The overload bench is equipment •No Back off sets
dependent. I would prefer the slingshot
bench to bench w/ chains, to bench w/ •5 reps @ 7 (79% of 1RM)
bands, to floor press or board press, but •5 reps @ 8 (81% of 1RM)
all are good options. Use the same •5 reps @ 9 (84% of 1RM)
variation each week.the slingshot bench •No Back off sets
to bench w/ chains, to bench w/ bands,
to floor press or board press, but all are •8 reps @RPE 7
good options.. •8 reps @ RPE 8
3-0-3 Tempo Squat
•8 reps @ RPE 9
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
Overload Bench 1 • 5 reps x 2 sets @ 75-80% e1RM (RPE
The overload bench is equipment 8-9)
•5 reps @ 7 (79% of 1RM)
bench to bench w/ chains, to bench w/
•5 reps @ 8 (81% of 1RM)
bands, to floor press or board press, but
•5 reps @ 9 (84% of 1RM)
all are good options. Use the same
variation each week.the slingshot bench
to floor press or board press, but all are • 8 reps @ RPE 6 (67%)
good options.. • 8 reps @ RPE 7 (71%)
3-0-3 Tempo Squat
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 1 set of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM)
3-0-3 Tempo Squat
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 1 set of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM)
3-0-3 Tempo Squat
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
8-9)
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
5-3-0 Tempo Squat
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
8-9)
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Squat, no belt
• 8 reps @ RPE 8 (76%). Repeat 8 @ 8
x 2 sets of 8.
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 8
Deadlift with belt
• 4 reps @ RPE 9
•1 Rep @ RPE 8
2ct paused bench
• 4 reps @ RPE 9
•6 reps @ RPE 7
Squat, no belt •6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

2ct paused bench • 4 reps @ RPE 9 (86%)
•2 sets of 4 reps @ 78-82% e1RM
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Squat, no belt
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 1 set of 6
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

Pin bench • 4 reps @ RPE 9 (86%)
•3 sets of 4 reps @ 78-82% e1RM
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 1 set of 6
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
8-9)
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Deadlift with belt • 75% e1RM x 5 reps x 1 set
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
Deadlift with belt
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6 @ 8
x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 @ RPE 8 (90-93%)
Squat w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
•1 @ RPE 8 (90-93%)
1 count paused bench • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
•1 @ RPE 8 (90-93%)
Deadlift w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
None
None
GPP
Conditioning 25 min steady state @ RPE 6 1x/wk
Upper Back Work 7 minutes upper back work AMRAP 1x/wk
Trunk Work 7 min ab work AMRAP 1x/wk
3 sets of 12-15 reps @ RPE 8, triceps press downs 1

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 1x/w
GPP

Arm Work
GPP

Arm Work
GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x/wk

Arm Work
GPP
Conditioning
Trunk Work 8 minutes ab work AMRAP 2x/wk

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
GPP

Arm Work
GPP
Trunk Work 5 minute ab work AMRAP 2x/wk

Arm Work
GPP

Arm Work
GPP

Arm Work
GPP
Trunk Work None
Arm Work None

GPP
Conditioning None
Upper Back Work None
Trunk Work None
Arm Work None

PP
eady state @ RPE 6 1x/wk
pper back work AMRAP 1x/wk
ab work AMRAP 1x/wk
@ RPE 8, triceps press downs 1x/wk

eps @ RPE 8, biceps curls 1x/wk
PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
every 2 min x 14 minutes 1x/wk
ab work AMRAP 2x/wk

PP
es ab work AMRAP 2x/wk

PP

PP

PP

PP
e ab work AMRAP 2x/wk

PP

PP

PP
None
None
PP
None
None
None
None
Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat with belt 0 LBS 0 REPS
Overload Deadlift
The overload deadlift
Touch nisGoequipment
bench dependent. 0 LBS 0 REPS
. I would prefer the deadlift w/ mini bands OR
OTALS
deadlift w/ chains (using ~20% 1RM in chain

weight), to mid shin rack or block pulls to
0 LBS 0 REPS
trap bar DL or alternate stance DL.Use the
same variation each week.
Overload SquatIf you have a
Thehistory of low
overload back
squat
Competition
pain issuesdependent.
isBench
equipment
(1ct
with the .
pause) 0 LBS 0 REPS
deadlift,
I wouldconsider preferentially
prefer the using (using
sqauat w/ chains the trap
~20% 1RM barinDL or sumo
chain DL.to squat w/
weight),
bands, to squat w/ knee wraps, to safety squat
0 LBS 0 REPS
bar or buffalo bar, but all are good options.
Use the same variation each week. If you have
a history of shoulder issues with the low bar
squat, consider preferentially using the SSB
squat variation or high bar squat.
WEEK 1 TO
Press, strict, no belt 0 LBS 0 REPS
Overload Bench
Deadlift with belt1 0 LBS 0 REPS
The overload bench is equipment dependent. I
would prefer the slingshot bench to bench w/
chains, to bench w/ bands, to floor press or
0 LBS 0 REPS
board press, but all are good options. Use the
same variation each week.the slingshot bench
to bench w/ chains, to bench w/ bands, to floor
press or board3-0-3 Tempo
press, but allSquat
are good options.. 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
•No Back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
•No Back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

3 sets of 12-15 reps @ RPE 8, triceps press downs
NOTES:
erator Input Date 3/24/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
1RM) •4 reps @ 7 (81% of 1RM)

1RM) REPS & •4 reps @ 8 (84% of 1RM)
1RM) INTENSITY: •4 reps @ 9 (86% of 1RM)
s •No Back off sets
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE Overload Squat 2
The overload squat is equipment dependent. . I would
w/ chains (using ~20% 1RM in chain weight), to squ
se) squat w/ knee wraps, to safety squat bar or buffalo bar
options. Use the same variation each week. If you ha
1RM) shoulder issues with the low bar squat,
•5 reps consider
@ 7 (79% of prefer
1RM)
1RM) REPS & SSB squat variation or @high
•5 reps bar
8 (81% squat
of 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1
2
The overload bench is equipment dependent. I wou
slingshot bench to bench w/ chains, to bench w/ bands,
board press, but all are good options. Use the same
week.the slingshot bench to bench w/ chains, to bench w
1RM) press or board press, •5 reps
but @ are
all 7 (79% of 1RM)
good opti
1RM) REPS & •5 reps @ 8 (81% of 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
x/wk 7 minutes upper back work AMRAP 1x/
E 6 1x/wk NOTES: 7 minutes upper back work AMRAP 1
ss downs 1x/wk
WEEKLY AU
curls 1x/wk
s press downs 1x/wk
0
ceps curls 1x/wk
SE 2 EXERCISEOverload Deadlift
The overload deadlift is equipment depende
the deadlift w/ mini bands OR deadlift w/ c
1RM in chain weight), to mid shin rack or
ch
bar DL or alternate stance DL.Use the sam
week. If you have a history of low back pa
(81% of 1RM) deadlift, consider •5 reps
preferentially using@ 7 the
(79%tr
of
(84% of 1RM) REPS & •5 reps @ 8 (81% of
(86% of 1RM) INTENSITY: DL.
•5 reps @ 9 (84% of
ck off sets •No Back off se
REST PERIODS
between work sets 2-4 min
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE
t 2
nt. . I would prefer the sqauat
EXERCISE
ight), to squat w/ bands, to
buffalo bar, but all are good Press, strict, no belt
ek. If you have a history of
siderof preferentially
(79% 1RM) using the •8 reps @RPE
gh bar
(81% squat.
of 1RM) REPS & •8 reps @ RPE
(84% of 1RM) INTENSITY: •8 reps @ RPE
ck off sets • No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS

SE
h1
2 EXERCISE
ndent. I would prefer the
ch w/ bands, to floor press or
3-0-3 Tempo Squat
se the same variation each
ns, to bench w/ bands, to floor
(79%
re of 1RM)
good options.. •8 reps @RPE
(81% of 1RM) REPS & •8 reps @ RPE
(84% of 1RM) INTENSITY: •8 reps @ RPE
ck off sets • No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
one None
INTENSITY:
REST PERIODS
one None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
AMRAP 1x/wk 7 min ab work AMRAP 1x/
k work AMRAP 1x/wk NOTES: 7 min ab work AMRA
U
CISE
Deadlift 3
nt dependent. . I would prefer
SUPPLEMEN
eadlift w/ chains (using ~20%
hin rack or block pulls to trap
GPP or None
Use the same variation each
ow back pain issues with the
eps @ 7 the
using (79%trap
of 1RM)
bar DL or sumo
eps @ 8 (81% of 1RM)
. @ 9 (84% of 1RM)
eps
•No Back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 1x/wk
ab work AMRAP 1x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE
Overload Deadlift
OTALS

0 LBS 0 REPS
Thehistory of low
overload back
squat
Competition
isBench
equipment
(1ct
with the .
pause) 0 LBS 0 REPS
deadlift,
weight),
0 LBS 0 REPS
WEEK 2 TO
Overload Bench
0 LBS 0 REPS
press, but allSquat
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 2 sets @ 75-80% e1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 2 sets @ 77-80% e1RM (RPE 8)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
Date 3/31/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
e1RM) •4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
M (RPE 8-9) •-5% from 4 reps @ RPE 9 x 4 reps until @ 9 again
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE
Overload Squat 2
The overload squat is equipment dependent. . I would pr
chains (using ~20% 1RM in chain weight), to squat w/ b
e) knee wraps, to safety squat bar or buffalo bar, but all
Use the same variation each week. If you have a history
with the low bar squat, consider•5preferentially using
reps @ 6 (76% of 1RM)
1RM)
e1RM)
REPS & variation or high
•5 reps bar squat.
@ 7 (79% of 1RM)
RM (RPE 8)
•-Repeat 5 @ 8 x 1 set of 5 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1
2
The overload bench is equipment dependent. I would p
bench to bench w/ chains, to bench w/ bands, to floor pr
but all are good options. Use the same variation each w
but all are •5 reps @
good 7 (79% of 1RM)
options..
1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
M (RPE 8-9)
•-5% from 5 @ 9 x 5 reps until @ 9 again (cap
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk 7 minutes upper back work AMRAP 2x/
6 1x/wk NOTES: 7 minutes upper back work AMRAP 2
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
h
deadlift, consider preferentially •5using
reps @ the
RPE 6tr(7
(90-93% 1RM)
REPS & •5 reps @ RPE 7 (79%
•5DL.
9 ( ~86% e1RM)
INTENSITY: reps @ RPE 8 (81%
until @ 9 again (cap at 2 sets of 4)
•Repeat 5 reps @ RPE 8
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2
. I would prefer the sqauat w/
EXERCISE
o squat w/ bands, to squat w/
ar, but all are good options. Press, strict, no belt
ve a history of shoulder issues
tially
76% using the SSB squat
of 1RM)
• 8 reps @ RPE 6 (
squat.
79% of 1RM) REPS &
• 8 reps @ RPE 7 (
81% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
x 1 set of 5 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1
2 EXERCISE
. I would prefer the slingshot
to floor press or board press,
3-0-3 Tempo Squat
tion each week.the slingshot
79% of 1RM)
ons.. • 8 reps @ RPE 6 (
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE
Deadlift 3
SUPPLEMEN
GPP or None
reps @ the
using RPE 6trap
(76%)bar DL or sumo
@ RPE 7 (79% of 1RM)
.@ RPE 8 (81% of 1RM)
5 reps @ RPE 8 x 1 set of 5
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE
Overload Deadlift
OTALS

0 LBS 0 REPS
Thehistory of low
overload back
squat
Competition
isBench
equipment
(1ct
with the .
pause) 0 LBS 0 REPS
deadlift,
weight),
0 LBS 0 REPS
WEEK 3 TO
Overload Bench
0 LBS 0 REPS
press, but allSquat
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
e1RM) •4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE
Overload Squat 2
reps @ 6 (76% of 1RM)
1RM)
e1RM)
@ 7 (79% of 1RM)
RM (RPE 8)
•-Repeat 5 @ 8 x 2 sets of 5 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1
2
good 7 (79% of 1RM)
options..
1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
h
reps @ the
RPE 6tr(7
(90-93% 1RM)
•5DL.
9 ( ~86% e1RM)
•Repeat 5 reps @ RPE 8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2
EXERCISE
tially
of 1RM)
• 8 reps @ RPE 6 (
squat.
79% of 1RM) REPS &
• 8 reps @ RPE 7 (
x 2 sets of 5 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1
2 EXERCISE
3-0-3 Tempo Squat
79% of 1RM)
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE
Deadlift 3
SUPPLEMEN
GPP or None
reps @ the
using RPE 6trap
(76%)bar DL or sumo
@ RPE 7 (79% of 1RM)
.@ RPE 8 (81% of 1RM)
5 reps @ RPE 8 x 1 set of 5
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE
Overload Deadlift
OTALS

0 LBS 0 REPS
Thehistory of low
overload back
squat
Competition
isBench
equipment
(1ct
with the .
pause) 0 LBS 0 REPS
deadlift,
weight),
0 LBS 0 REPS
WEEK 4 TO
Overload Bench
0 LBS 0 REPS
press, but allSquat
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
e1RM) •4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE
Overload Squat 2
reps @ 7 (79% of 1RM)
1RM)
e1RM)
@ 8 (81% of 1RM)
RM (RPE 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1
2
good 7 (79% of 1RM)
options..
1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
7 minutes upper back work AMRAP 2x/
es 1x/wk
6 1x/wk
NOTES: 7 minutes upper back work AMRAP 2
minutes 1x/wk
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
h
reps @ the
RPE 6tr(7
(90-93% 1RM)
•5DL.
9 ( ~86% e1RM)
•Repeat 5 reps @ RPE 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2
EXERCISE
tially
of 1RM)
• 8 reps @ RPE 6 (
squat.
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1
2 EXERCISE
3-0-3 Tempo Squat
79% of 1RM)
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE
Deadlift 3
SUPPLEMEN
GPP or None
reps @ the
using RPE 6trap
(76%)bar DL or sumo
@ RPE 7 (79% of 1RM)
.@ RPE 8 (81% of 1RM)
reps @ RPE 8 x 2 sets of 5
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE
Touch n Go bench 0 LBS 0 REPS

OTALS
2 count paused deadlift @ 1" off floor 0 LBS 0 REPS
Competition Bench (1ct pause) 0 LBS 0 REPS
2ct paused squat 0 LBS 0 REPS

WEEK 5 TO
Deadlift with belt 0 LBS 0 REPS
2ct paused bench 0 LBS 0 REPS
5-3-0 Tempo Squat 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
e1RM) •4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) 2ct paused squat
•5 reps @ 7 (79% of 1RM)

1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
RM (RPE 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
•5 reps @ 7 (79% of 1RM)

1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
es 1x/wk
6 1x/wk
minutes 1x/wk
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h 2 count paused deadlift @ 1" of
•5 reps @ RPE 6 (7
(90-93% 1RM)
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
t Press, strict, no belt
79% of 1RM)
• 8 reps @ RPE 6 (
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h 5-3-0 Tempo Squat
79% of 1RM)
• 8 reps @ RPE 6 (
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
AMRAP 2x/wk 8 minutes ab work AMRAP 2
work AMRAP 2x/wk NOTES: 8 minutes ab work AMR

CISE 3 SUPPLEMEN
lift @ 1" off floor GPP or None
reps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 6 TO
Squat, no belt 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
e1RM) •4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) 2ct paused squat
•5 reps @ 7 (79% of 1RM)

1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
RM (RPE 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
•5 reps @ 7 (79% of 1RM)

1RM)
REPS & •5 reps @ 8 (81% of 1RM)
e1RM)
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
es 1x/wk
6 1x/wk
minutes 1x/wk
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
•5 reps @ RPE 6 (7
(90-93% 1RM)
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
t Press, strict, no belt
79% of 1RM)
• 8 reps @ RPE 6 (
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h Squat, no belt
79% of 1RM)
• 8 reps @ RPE 6 (
81% of 1RM) REPS &
• 8 reps @ RPE 7 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
reps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
reps @ RPE 6 (67%)

reps @ RPE 7 (71%)
8 (76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Low Stress

Help
TOTALS BY EXERCISE

OTALS

WEEK 7 TO
Close grip floor press 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
1 @ 8, 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
REPS & •1 Rep @ RPE 8

INTENSITY: • 4 reps @ RPE 9
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
REPS &
9 1 @ 8, 5 @ 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) 2ct paused squat

9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
es 1x/wk
6 1x/wk
minutes 1x/wk
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
•4 reps @ RPE
REPS & • 4 reps @ RPE
5@9
INTENSITY: •4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
t Close grip floor press
•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h Squat, no belt
•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
oor press GPP or None
•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Specialization

Help
TOTALS BY EXERCISE

OTALS

WEEK 8 TO
Wide grip bench press 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
1RM)
INTENSITY: • 75% e1RM x 5 reps x 4 sets
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) 2ct paused squat
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
e1RM •2 sets of 4 reps @ 77-82% e1RM (RP
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
M (RPE 8-9) •2 sets of 4 reps @ 78-82% e1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
•4 reps @ RPE 7 (
• 4 reps @ RPE 8 (
E 8 (90-93%) REPS &
•4 reps @ RPE 9 (8
5 reps x 4 sets INTENSITY:
• -5% from 4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
t Wide grip bench press
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (86%) •6 reps @ RPE 7 (7
INTENSITY:
82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h Squat, no belt
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (86%) •6 reps @ RPE 7 (7
INTENSITY:
@ 78-82% e1RM •6 reps @ RPE 8 (79%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
reps @ RPE 7 (81%)

reps @ RPE 8 (84%)
reps @ RPE 9 (85%)
m 4 reps @ RPE 9 x 1 set of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ench press GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS
2" deficit DL 0 LBS 0 REPS
Pin Squat 0 LBS 0 REPS

WEEK 9 TO
Pin bench 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
1RM)
M (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) Pin Squat
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
e1RM •2 sets of 4 reps @ 77-82% e1RM (RP
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
M (RPE 8-9) •3 sets of 4 reps @ 78-82% e1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h 2" deficit DL
•4 reps @ RPE 7 (
• 4 reps @ RPE 8 (
E 8 (90-93%) REPS &
•4 reps @ RPE 9 (8
5 reps x 5 sets INTENSITY:
• -5% from 4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Close grip floor press
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (86%) •6 reps @ RPE 7 (7
INTENSITY:
82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (86%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
AMRAP 2x/wk 5 minute ab work AMRAP 2x
work AMRAP 2x/wk NOTES: 5 minute ab work AMR

CISE 3 SUPPLEMEN
it DL GPP or None
reps @ RPE 7 (81%)

reps @ RPE 8 (84%)
reps @ RPE 9 (85%)
m 4 reps @ RPE 9 x 1 set of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

TOTALS

WEEK 10 T
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
REPS & • 80% e1RM x 4 reps x 1 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
M (RPE 8-9) • -5% from 3 reps @ RPE 9 x 2 sets of
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) Pin Squat
9%)
3%)
•1 Rep @ RPE 8 (90-93%)
1 set REPS &
• 3 reps @ RPE 9 (89%)
2 sets INTENSITY:
2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
M (RPE 8-9) • 2 sets of 3reps @ 82-85% e1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h 2" deficit DL
•4 reps @ RPE 7 (
E 8 (90-93%) • 4 reps @ RPE 8 (
REPS &
PE 9 (89%) •4 reps @ RPE 9 (8
INTENSITY:
PE 9 x 2 sets of 3 reps • -5% from 4 reps @ RPE 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Wide grip bench press
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
it DL GPP or None
reps @ RPE 7 (81%)

reps @ RPE 8 (84%)
reps @ RPE 9 (85%)
4 reps @ RPE 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Sports Form

Help
TOTALS BY EXERCISE

TOTALS

WEEK 11 T
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
•1 Rep @ RPE 7.5 (87-90%)

• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 7.5 (87-90%)

• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 7.5 (87-90%)

• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
90%)
94%) •1 Rep @ RPE 8 (90-93%)
REPS &
1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
3 sets • -5% from 3 reps @ RPE 9 x 2 sets of
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) Pin Squat
90%)
94%) •1 Rep @ RPE 8 (90-93%)
REPS &
1 sets • 3 reps @ RPE 9 (89%)
INTENSITY:
3 sets • 2 sets of 3reps @ 82-85% e1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
90%)
94%) •1 Rep @ RPE 8 (90-93%)
REPS &
1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
3 sets • 3 sets of 3reps @ 82-85% e1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
s downs 2x/wk
WEEKLY AU
urls 2x/wk
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h 2" deficit DL
•1 Rep @ RPE 8 (90

E 8 (90-93%)
REPS & •4 reps @ RPE 9 (8
PE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Close grip floor press
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
it DL GPP or None
ep @ RPE 8 (90-93%)
reps @ RPE 9 (86%)
from 4 @ 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Sports Form

Help
TOTALS BY EXERCISE

TOTALS

WEEK 12 T
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 2 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 8 (90-93%)

REPS & • 1 rep @ RPE 9 ( 93-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 2 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
3%)
6%)
•1 Rep @ RPE 8 (90-93%)
1 set REPS &
• 3 reps @ RPE 9 (89%)
2 set INTENSITY:
• -5% from 3 reps @ RPE 9 x 2 sets of
1 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
e) Pin Squat
3%)
•1 Rep @ RPE 8 (90-93%)
6%) REPS &
• 3 reps @ RPE 9 (89%)
3 sets INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
3%)
6%)
•1 Rep @ RPE 8 (90-93%)
1 set REPS &
• 3 reps @ RPE 9 (89%)
2 set INTENSITY:
1 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
WEEKLY AU
0
SE 2 EXERCISE
h 2" deficit DL
•1 Rep @ RPE 8 (90

E 8 (90-93%)
REPS & •4 reps @ RPE 9 (8
PE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Wide grip bench press
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6 (7

REPS &
PE 9 (89%) •6 reps @ RPE 7 (7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
AMRAP 2x/wk None
work AMRAP 2x/wk NOTES: None

CISE 3 SUPPLEMEN
it DL GPP or None
ep @ RPE 8 (90-93%)
reps @ RPE 9 (86%)
from 4 @ 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
reps @ RPE 6 (73%)

reps @ RPE 7 (77%)
8 (79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
None
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Realization

Help
TOTALS BY EXERCISE

TOTALS
Squat w/ belt 0 LBS 0 REPS

WEEK 13 T
None 0 LBS 0 REPS
Squat w/ belt 0 LBS 0 REPS
1 count paused bench 0 LBS 0 REPS
Deadlift w/ belt 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 rep @ 8, 3 reps @ 85% e1RM
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Squat with belt
REPS &
1 @ opener
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat w/ belt
•1 @ RPE 8 (90-93%)
REPS &
• 1 @ RPE 9 (94-97%)
INTENSITY:
•1 @ RPE 10 (100-105%)
REST PERIODS
As needed
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
None
NOTES: None
GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
REPS &
e1RM 1 rep @ 8, 2 reps @ 89% e1RM
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
REPS &
1 @ opener
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
1 count paused bench
%) •1 @ RPE 8 (90-93%)
REPS &
%) • 1 @ RPE 9 (94-97%)
INTENSITY:
5%) •1 @ RPE 10 (100-105%)
REST PERIODS
As needed
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
None
NOTES: None
WEEKLY AU
0
SE 2 EXERCISE
t pause) Squat w/ belt
REPS &
ps @ 89% e1RM work up to 1 rep @ las
INTENSITY:
REST PERIODS
etween work sets 4-5 minutes on sets @ RPE
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
t pause) None
REPS &
opener None
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
nch Deadlift w/ belt
8 (90-93%) •1 @ RPE 8 (90-9

REPS &
9 (94-97%) • 1 @ RPE 9 (94-9
INTENSITY:
(100-105%) •1 @ RPE 10 (100-1
REST PERIODS
eded As needed
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
None
ne NOTES: None
CISE 3 SUPPLEMEN
/ belt None
p to 1 rep @ last warm up
None
es on sets @ RPE 7 or above
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
w/ belt GPP or None
@ RPE 8 (90-93%)
1 @ RPE 9 (94-97%)
@ RPE 10 (100-105%)
GPP or None
As needed
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
None
SUPPLEMENT
None
None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Strength I Pounds

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Strength I Pounds

Uploaded by

Copyright:

Available Formats

Powerlifting I Template (P

5) Email info@barbellmedicine.com if you have any problems!

ws (copy and paste into browser).

cument labeled "Instructions."

emplate in the highlighted cell to the RIGHT

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! Month's average cals

Month's average Weight #DIV/0! #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Month's average Weight 0.1 #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

7-day Trailing Weight Conditioning (GPP frequency and

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

nter a number in the highlighted box.

ed using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs

72 lbs 69 lbs 67 lbs

71 lbs 68 lbs 65 lbs

69 lbs 67 lbs 64 lbs

Competition Bench (1ct pause) 0 LBS 0 LBS

Exercise E1RM Tonnage

0% 0 LBS 0 LBS 1 LBS

w/ chains, to bench w/ bands, to floor press or board press, butOverload

ift Deadlift Squat #REF! #REF! #REF!

Avg Intensity Exercise E1RM Tonnage

0.00% 0 LBS 0 LBS

0% Press, strict, no belt

0% Press, strict, no belt 0 LBS 0 LBS

0 LBS 0% 3-0-3 Tempo Squat 0 LBS

Avg Intensity Exercise E1RM Tonnage

•4 reps @ 7 (81% of 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

• 1 rep @ RPE 8 (90-93% 1RM)

•5 reps @ RPE 6 (76%)

• 1 rep @ RPE 8 (90-93% 1RM)

•5 reps @ RPE 6 (76%)

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-93%)