WEEK 1, Day 1
Exercise
Competition Squat
WEEK 2, Day 1
Sets
4
Reps
Intensity
Load
7
67%
145
Paused Bench
4
7
67%
125
Overhead Press
3
Bent Over Row
GHR Back Extensions
3
4
8
12
12
Tempo Rest Sets
1.0.1 180
4
Reps
6
1.1.1
180
4
6
1.0.1
120
3
8
1.0.1
1.0.1
90
60
3
4
12
12
Intensity
Load
70%
155
70%
130
WEEK 1, Day 2
Exercise
Sets
Reps
Competition Deadlift
4
7
Intensity
3ct Pause Bench
3
SSB or Front or High Bar Pause Squat
Wide Grip Seated Row (cable - mimic bench grip and
movement)
3
5
8
Sets
Reps
3
6
65%
3
5
6
10
8RPE
3
6
Sets
Reps
Load
Tempo Rest Sets
Reps
67%
205
1.0.1
180
4
6
5
60%
110
1.3.1
180
3
5
8RPE
1.2.1
180
3
1.0.1
90
5
8
Tempo Rest Sets
Reps
Intensity
Load
70%
215
6
60%
110
6
8RPE
WEEK 1, Day 3
Exercise
Pin Squat (pins set for full depth)
2Board Press
1-Arm DB Rows
Birddogs (reps per side)
Intensity
Load
145
Intensity
1.1.1
120
3
5
70%
1.0.1
1.1.1
60
90
3
5
5
10
8RPE
1.1.1
90
3
6
Tempo Rest Sets
Reps
Load
155
WEEK 1, Day 4
Exercise
2ct Pause Deadlift (pause barely off floor)
Rep Bench (Touch and Go)
3
4
SLDL
Vertical Pull of choice
Tricep movement of choice
Intensity
Load
6
10
63%
63%
190
120
x
1.0.1
120
120
3
4
3
8
40%
120
1.0.1
180
4
4
10
10
1.0.1
1.0.1
90
90
Intensity
Load
5
10
65%
65%
200
120
3
8
43%
130
4
4
10
10
Week 3, Day 1
Tempo Rest Sets
1.0.1 180
4
Reps
6
Week 4, Day 1
Intensity
Load
73%
160
73%
135
Tempo Rest Sets
1.0.1 180
5
Reps
5
Intensity
Load
75%
165
75%
140
Tempo Rest
1.0.1
180
1.1.1
180
4
6
1.1.1
180
5
5
1.1.1
180
1.0.1
120
3
7
1.0.1
120
3
7
1.0.1
120
1.0.1
1.0.1
90
60
3
5
8
10
1.0.1
1.0.1
90
60
3
5
8
10
1.0.1
1.0.1
90
60
Tempo Rest Sets
Reps
Tempo Rest Sets
Reps
1.0.1
180
4
6
1.3.1
180
3
1.2.1
45
3
1.0.1
90
5
8
Tempo Rest Sets
Intensity
225
1.0.1
180
5
5
4
65%
120
1.3.1
180
3
4
8RPE
1.2.1
180
3
1.0.1
90
4
8
Tempo Rest Sets
Reps
Reps
Intensity
1.1.1
120
3
6
68%
1.0.1
1.1.1
60
90
3
5
4
8
8RPE
1.1.1
90
3
8
Tempo Rest Sets
Load
73%
Reps
Intensity
Load
150
Load
Intensity
Load
Tempo Rest
75%
230
1.0.1
180
3
70%
130
1.3.1
180
5
8RPE
1.2.1
180
1.0.1
90
Intensity
1.1.1
120
3
5
73%
1.0.1
1.1.1
60
90
3
5
6
8
8RPE
1.1.1
90
4
8
Tempo Rest Sets
Reps
Intensity
Load
Tempo Rest
160
Load
1.1.1
120
1.0.1
1.1.1
60
90
1.1.1
90
Tempo Rest
x
1.0.1
120
120
3
4
6
10
68%
68%
205
125
x
1.0.1
120
120
3
4
5
8
73%
70%
225
130
x
1.0.1
120
120
1.0.1
180
3
6
45%
135
1.0.1
180
3
6
48%
145
1.0.1
180
1.0.1
1.1.1
90
90
4
4
8
8
1.0.1
1.0.1
90
90
4
4
8
8
1.0.1
1.0.1
90
90