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    16 Week Complete Program - Calgary Barbell (1)

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    2 views7 pages

    16 Week Complete Program - Calgary Barbell

    Uploaded by

    the3volution999

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

    a Copy *click for more details* - Thanks,


    LiftVault.com

    Max
    Lift (lbs) Round to:
    Squat 200 5
    Bench 135
    Deadlift 230
    etails* - Thanks,
    Week 1, Day 1 WEEK 2, Day 1 Week 3, Day 1 Week 4, Day 1
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Squat 4 7 67% 135 1.0.1 180 4 6 70% 140 1.0.1 180 4 6 73% 145 1.0.1 180 5 5 75% 150 1.0.1 180
    Paused Bench 4 7 67% 90 1.1.1 180 4 6 70% 95 1.1.1 180 4 6 73% 98 1.1.1 180 5 5 75% 100 1.1.1 180
    Overhead Press 3 8 1.0.1 120 3 8 1.0.1 120 3 7 1.0.1 120 3 7 1.0.1 120
    Bent Over Row 3 12 1.0.1 90 3 12 1.0.1 90 3 8 1.0.1 90 3 8 1.0.1 90
    GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1 60 5 10 1.0.1 60 5 10 1.0.1 60

    Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Deadlift 4 7 67% 155 1.0.1 180 4 6 70% 160 1.0.1 180 4 6 73% 168 1.0.1 180 5 5 75% 175 1.0.1 180
    3ct Pause Bench 3 5 60% 80 1.3.1 180 3 6 60% 80 1.3.1 180 3 4 65% 88 1.3.1 180 3 3 70% 95 1.3.1 180
    SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1 45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180
    Wide Grip Seated Row (cable - mimic bench grip and
    movement) 5 8 1.0.1 90 5 8 1.0.1 90 5 8 1.0.1 90 4 8 1.0.1 90

    Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Pin Squat (pins set for full depth) 3 6 65% 130 1.1.1 120 3 5 70% 140 1.1.1 120 3 6 68% 135 1.1.1 120 3 5 73% 145 1.1.1 120
    2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1 60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
    1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1 90 5 8 1.1.1 90 5 8 1.1.1 90
    Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1 90 3 8 1.1.1 90 4 8 1.1.1 90

    Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    2ct Pause Deadlift (pause barely off floor) 3 6 63% 145 x 120 3 5 65% 150 x 120 3 6 68% 155 x 120 3 5 73% 168 x 120
    Rep Bench (Touch and Go) 4 10 63% 85 1.0.1 120 4 10 65% 88 1.0.1 120 4 10 68% 90 1.0.1 120 4 8 70% 95 1.0.1 120
    SLDL 3 8 40% 90 1.0.1 180 3 8 43% 100 1.0.1 180 3 6 45% 105 1.0.1 180 3 6 48% 110 1.0.1 180
    Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90
    Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1 90 4 8 1.0.1 90 4 8 1.0.1 90
    Week 5 Week 6 Week 7 Week 8
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Squat 3 3 80% 160 1.0.1 180 4 3 82% 165 1.0.1 180 5 2 86% 170 1.0.1 180 4 3 85% 170 1.0.1 180
    Competition Squat 2 5 68% 135 1.0.1 180 2 5 70% 140 1.0.1 180 2 4 72% 145 1.0.1 180 3 4 75% 150 1.0.1 180
    Competition Pause Bench 4 3 80% 108 1.1.1 180 5 3 82% 110 1.1.1 180 5 2 86% 115 1.1.1 180 5 3 85% 115 1.1.1 180
    Competition Pause Bench 2 5 68% 93 1.1.1 180 3 5 70% 95 1.1.1 180 2 4 72% 95 1.1.1 180 3 4 75% 100 1.1.1 180
    RDL 4 9 8RPE 78 1.0.1 90 4 8 8RPE 80 1.0.1 90 4 8 8RPE 83 1.0.1 90 4 7 8RPE 85 1.0.1 90
    Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x 45s x 60 4 x 45s x 60

    Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Deadlift 3 3 80% 185 1.0.1 180 4 3 82% 190 1.0.1 180 5 2 86% 200 1.0.1 180 4 3 85% 195 1.0.1 180
    Competition Deadlift 2 5 68% 158 1.0.1 180 2 5 70% 160 1.0.1 180 2 4 72% 165 1.0.1 180 3 4 75% 175 1.0.1 180
    2ct Pause Bench 3 4 8RPE 83 1.3.1 180 4 3 8RPE 83 1.3.1 180 3 3 8RPE 85 1.3.1 180 4 4 8RPE 83 1.3.1 180
    Competition Squat 2 5 65% 130 1.0.1 180 3 5 68% 135 1.0.1 180 2 5 71% 140 1.0.1 180 2 4 74% 150 1.0.1 180
    Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

    Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    2ct Pause Squat 4 4 8RPE 120 1.1.1 180 5 3 8RPE 125 1.1.1 180 4 5 9RPE 123 1.1.1 180 4 2 9RPE 133 1.1.1 180
    Competition Pause Bench 6 5 70% 95 1.1.1 180 6 4 73% 100 1.1.1 180 6 3 75% 100 1.1.1 180 6 5 68% 90 1.1.1 180
    Feet Up Bench 4 5 8RPE 78 1.0.1 180 3 4 8RPE 83 1.0.1 120 4 3 8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
    Competition Deadlift 2 5 65% 150 1.0.1 180 3 5 68% 155 1.0.1 180 2 5 71% 165 1.0.1 180 2 4 74% 170 1.0.1 180
    Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90

    Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 138 1.0.1 180 5 3 8RPE 140 1.0.1 180 4 5 8RPE 135 1.0.1 180 4 2 9RPE 150 1.0.1 180
    Touch and Go Bench 3 6 9RPE 90 1.0.1 180 3 12 10RPE 1.0.1 180 4 7 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
    Close Grip Incline Press 4 8 65 1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120 4 10 1.0.1 120
    1-Arm DB Rows 6 10 1.0.1 90 6 10 1.0.1 60 6 8 1.0.1 60 6 8 1.0.1 60
    Week 9 Week 10 Week 11
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Squat 5 4 82% 165 1.0.1 180 6 3 85% 170 1.0.1 180 3 3 83% 165 1.0.1 180
    Competition Squat 2 4 71% 140 1.0.1 180 2 4 74% 150 1.0.1 180 2 4 76% 150 1.0.1 180
    Competition Pause Bench 6 4 82% 110 1.1.1 180 7 4 85% 115 1.1.1 180 3 3 83% 110 1.1.1 180
    Competition Pause Bench 2 4 71% 95 1.1.1 180 2 4 74% 100 1.1.1 180 2 4 76% 105 1.1.1 180
    Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5 8RPE 1.0.1 90
    Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24 x 60

    Day 2
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    Competition Deadlift 4 4 82% 190 1.0.1 180 5 3 85% 195 1.0.1 180 3 3 83% 190 1.0.1 180
    Competition Deadlift 2 4 71% 165 1.0.1 180 2 4 74% 170 1.0.1 180 2 4 76% 175 1.0.1 180
    Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3 8RPE 1.1.1 180
    Competition Squat 3 5 68% 135 1.0.1 180 3 5 71% 140 1.0.1 180 3 4 74% 150 1.0.1 180
    Wide Grip Seated Row (cable - mimic bench grip and
    movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

    Day 3
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1 180 1+1R 3 8RPE 1.2.1 180
    Competition Pause Bench 6 5 72% 95 1.1.1 180 6 4 75% 100 1.1.1 180 5 3 78% 105 1.1.1 180
    Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 120 1+1R 2 8RPE 1.0.1 180
    Competition Deadlift 2 5 68% 155 1.0.1 180 3 5 71% 165 1.0.1 180 3 4 74% 170 1.0.1 180
    Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 180

    Day 4
    Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
    2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1 180 1+1R 3 8RPE 1.0.1 180
    Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180
    Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5 8RPE 1.0.1 180
    1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8 1.0.1 60
    Week 12 Week 13 Week 14 Week 15
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
    Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
    Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
    Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1 9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
    Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4 72% 1.1.1 180 4 3 76% 1.1.1 180
    Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6 8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

    Day 2
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
    Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
    Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
    2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2 9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
    High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4 9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

    Day 3
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
    Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
    Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2 9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
    Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3 8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
    Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

    Day 4
    Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
    2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1 8RPE x 180 1 1 8RPE x 180
    2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2 9RPE x 180 1+2F 4 9RPE x 180
    Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
    5 Days from Competition
    Exercise Sets Reps Load Tempo Rest
    Competition Squat 1 1 Opener 1.0.1 180
    Competition Squat 3 2 82% 165 1.0.1 180
    Competition Pause Bench 1 1 Opener 1.1.1 180
    Competition Pause Bench 3 2 84% 115 1.1.1 180

    4 Days from Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Deadlift 1 1 Opener 1.0.1 180
    Competition Deadlift 2 2 82% 190 1.0.1 180
    Competition Pause Bench 4 1 85% 115 1.1.1 180

    3 Days From Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Squat 1 1 85% 170 1.0.1 180
    2 2 78% 155 1.0.1 180
    Competition Pause Bench 1 1 85% 115 1.1.1 180
    3 2 78% 105 1.1.1 180
    Competition Deadlift 1 1 82% 190 1.0.1 180
    2 2 75% 175 1.0.1 180

    2 Days From Competition


    Exercise Sets Reps Load Tempo Rest
    Competition Squat 2 3 75% 150 1.0.1 180
    Competition Pause Bench 3 3 78% 105 1.1.1 180
    Competition Deadlift 1 3 75% 175 1.0.1 180

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