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SSTT-x-Jamal-Browner-12-Week Vol-1-Intermediate- copy

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WEEK 1
DAY 1
SQUAT
BENCH PRESS
BELT SQUAT/LEG PRESS
DB SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
3
-
REPS
4
4
8-10
10
-
WEIGHT
75
75
0
0
-
DAY 2
PAUSED DEADLIFT
INCLINE DB PRESS
BARBELL ROWS
CHEST SUPPORTED ROWS
TRICEP PUSHDOWNS
TOTAL DEADLIFT VOLUME
SETS
3
3
4
3
3
-
REPS
5
8-10
6-8
10-12
12-15
-
WEIGHT
#WAARDE!
0
0
0
0
-
DAY 3
BENCH PRESS (VARIED GRIP)
PAUSED SQUAT
PAUSED SQUAT
WIDE GRIP PULLDOWNS
DB LATERAL RAISES
DB BICEP CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
2
3
4
4
-
REPS
6
6
8-10
10-12
10-12
-
WEIGHT
65
#WAARDE!
0
0
0
-
DAY 4
DEADLIFT
SQUAT
CLOSE GRIP BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
SETS
3
3
3
3
3
-
REPS
4
8
9
10-12
10-12
-
WEIGHT
75
65
0
0
0
-
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT:
0,0
WEEK 4
DAY 1
SQUAT
BENCH PRESS
BELT SQUAT/LEG PRESS
DB SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
3
-
REPS
4
4
8-10
10
-
WEIGHT
82
82
0
0
-
DAY 2
PAUSED DEADLIFT
INCLINE DB PRESS
BARBELL ROWS
CHEST SUPPORTED ROWS
TRICEP PUSHDOWNS
TOTAL DEADLIFT VOLUME
SETS
4
3
4
3
3
-
REPS
7
8-10
6-8
10-12
12-15
-
WEIGHT
#WAARDE!
0
0
0
0
-
DAY 3
BENCH PRESS (VARIED GRIP)
PAUSED SQUAT
PAUSED SQUAT
WIDE GRIP PULLDOWNS
DB LATERAL RAISES
DB BICEP CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
4
-
REPS
7
6
6
8-10
10-12
10-12
-
WEIGHT
70
0
0
0
0
0
-
DAY 4
DEADLIFT
SETS
4
REPS
4
WEIGHT
82
SQUAT
CLOSE GRIP BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
-
3
3
3
3
-
7
8
10-12
10-12
-
75
0
0
0
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT:
0,0
WEEK 7
DAY 1
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
3
-
REPS
3
3
3
3
8-10
-
WEIGHT
0
0
0
0
0
-
DAY 2
PAUSED DEADLIFT
PAUSED DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
3
3
3
-
REPS
1
5
4
8-10
10-12
-
WEIGHT
0
#WAARDE!
0
0
0
-
DAY 3
BENCH PRESS
PAUSED SQUAT
PAUSED SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
-
REPS
6
1
5
6-8
8-10
-
WEIGHT
80
0
0
0
0
-
DAY 4
DEADLIFT
SQUAT
SETS
4
4
REPS
3
5
WEIGHT
0
78
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
2
4
3
3
-
1
6
8-10
8-10
-
0
0
0
0
END OF WEEK BODY WEIGHT:
0,0
WEEK 10
DAY 1
SQUAT
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
5
6
3
-
REPS
2
2
8-10
-
WEIGHT
0
0
0
-
DAY 2
DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
4
3
3
3
-
REPS
3
4
8-10
10-12
-
WEIGHT
0
0
0
0
-
DAY 3
BENCH PRESS
HB SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
4
-
REPS
7
4
6-8
8-10
-
WEIGHT
0
#WAARDE!
0
0
-
DAY 4
DEADLIFT
DEADLIFT
SQUAT
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
SETS
3
3
3
3
4
REPS
1
2
6
1
3
WEIGHT
0
0
82
0
0
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
-
8-10
8-10
-
0
0
END OF WEEK BODY WEIGHT:
0,0
PROGRAM ANALYSIS
Body Weight
1,0
0,9
0,8
BODY WEIGHT
0,7
0,6
0,5
0,4
0,3
0,2
0,1
0,0
0,0
0,0
0,0
0,0
0,0
Start
1
2
3
4
5
0,0
0,0
0,0
0,0
0,0
6
7
8
9
10
0,0
WEEK
0,0
25000
20000
VOLUME
15000
11872
10000
8600
5640
5000
2760
0
0
0
0
1
2
3
4
0
WEEK 1
DAILY VOLUME
1200
1200
1200
1200
RPE
7-8
7
-
TEMPO
-
NOTES
TENSION & CONTROL.
PAUSED.
-
DAILY VOLUME
#WAARDE!
#WAARDE!
RPE
7-8
7-8
7-8
7-8
-
TEMPO
-
NOTES
-
DAILY VOLUME
1560
#WAARDE!
#WAARDE!
1560
RPE
7-8
7-8
7-8
-
TEMPO
-
NOTES
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
DAILY VOLUME
900
1560
0
1560
RPE
6
7-8
7-8
-
TEMPO
-
NOTES
-
0
900
-
-
-
DAILY VOLUME
1312
1312
1312
1312
RPE
8-9
8-9
-
TEMPO
-
NOTES
TENSION & CONTROL.
PAUSED.
-
DAILY VOLUME
#WAARDE!
#WAARDE!
RPE
8-9
8-9
8-9
8-9
-
TEMPO
-
NOTES
-
DAILY VOLUME
1960
0
0
0
1960
RPE
8
8-9
8-9
8-9
-
TEMPO
-
NOTES
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED.
-
DAILY VOLUME
1312
RPE
-
TEMPO
-
NOTES
-
1575
0
-
7
8-9
8-9
-
-
-
END OF WEEK BODY WEIGHT:
0,0
WEEK 4
1575
0
1312
-
-
-
DAILY VOLUME
0
0
0
0
0
0
RPE
8
8
7-8
-
TEMPO
-
NOTES
TENSION & CONTROL.
WEIGHT WILL BE AUTO GENERATED.
PAUSED.
WEIGHT WILL BE AUTO GENERATED.
-
DAILY VOLUME
0
#WAARDE!
0
0
#WAARDE!
RPE
6-7
7
7-8
7-8
-
TEMPO
-
NOTES
-
DAILY VOLUME
1920
0
0
0
1920
RPE
8
7-8
7-8
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
DAILY VOLUME
0
1560
RPE
7-8
-
TEMPO
-
NOTES
-
END OF WEEK BODY WEIGHT:
0,0
WEEK 7
0
0
1560
0
0
7
7-8
7-8
-
3s PAUSE
3s PAUSE
-
WEIGHT WILL BE AUTO GENERATED.
-
DAILY VOLUME
0
0
0
0
RPE
8
8
7-8
-
TEMPO
-
NOTES
-
DAILY VOLUME
0
0
0
0
RPE
7
7
7-8
7-8
-
TEMPO
-
NOTES
-
DAILY VOLUME
0
#WAARDE!
#WAARDE!
0
RPE
8
7-8
7-8
-
TEMPO
-
NOTES
-
DAILY VOLUME
0
0
1476
0
0
RPE
7
7
7-8
-
TEMPO
3s PAUSE
3s PAUSE
NOTES
WEIGHT WILL BE AUTO GENERATED.
END OF WEEK BODY WEIGHT:
0,0
WEEK 10
1476
0
0
7-8
7-8
-
-
-
END OF WEEK BODY WEIGHT:
0,0
Week
Start
0,0
0,0
11
12
Weekly Body Weight Log
Body Weight
?
1
0,0
2
0,0
3
0,0
4
0,0
5
0,0
6
0,0
7
0,0
8
0,0
9
0,0
10
0,0
11
0,0
12
0,0
Weekly Cumulative Volume For Each Main Lift
19392
19392
19392
19392
17152
15232
13672
0
0
0
0
0
0
0
5
6
7
8
9
10
11
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
21494
19392
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
0
0
11
12
Weekly Bench Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
DAY 1
SQUAT
BENCH PRESS
BELT SQUAT/LEG PRESS
DB SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
3
-
REPS
4
4
8-10
10
-
WEIGHT
78
78
0
0
-
DAILY VOLUME
1248
1248
1248
1248
DAY 2
PAUSED DEADLIFT
INCLINE DB PRESS
BARBELL ROWS
CHEST SUPPORTED ROWS
TRICEP PUSHDOWNS
TOTAL DEADLIFT VOLUME
SETS
4
3
4
3
3
-
REPS
6
8-10
6-8
10-12
12-15
-
WEIGHT
#WAARDE!
0
0
0
0
-
DAILY VOLUME
#WAARDE!
#WAARDE!
DAY 3
BENCH PRESS (VARIED GRIP)
PAUSED SQUAT
PAUSED SQUAT
WIDE GRIP PULLDOWNS
DB LATERAL RAISES
DB BICEP CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
4
-
REPS
6
6
6
8-10
10-12
10-12
-
WEIGHT
68
0
0
0
0
0
-
DAILY VOLUME
1632
0
0
0
1632
DAY 4
DEADLIFT
SQUAT
CLOSE GRIP BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
SETS
4
3
3
3
3
-
REPS
4
8
8
10-12
10-12
-
WEIGHT
78
68
0
0
0
-
DAILY VOLUME
1248
1632
0
1632
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
-
-
-
0
1248
END OF WEEK BODY WEIGHT:
0,0
WEEK 5
DAY 1
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
3
-
REPS
3
3
3
3
8-10
-
WEIGHT
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 2
PAUSED DEADLIFT
PAUSED DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
3
3
3
-
REPS
1
5
6
8-10
10-12
-
WEIGHT
0
#WAARDE!
0
0
0
-
DAILY VOLUME
0
#WAARDE!
0
0
#WAARDE!
DAY 3
BENCH PRESS
PAUSED SQUAT
PAUSED SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
-
REPS
6
1
5
6-8
8-10
-
WEIGHT
75
0
0
0
0
-
DAILY VOLUME
1800
0
0
0
1800
DAY 4
SETS
REPS
WEIGHT
DAILY VOLUME
DEADLIFT
SQUAT
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
BULGARIAN SPLIT SQUAT
4
4
2
4
3
3
6
1
5
8-10
85
75
0
0
0
1020
1800
0
0
-
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
8-10
-
0
-
1800
0
1020
END OF WEEK BODY WEIGHT:
0,0
WEEK 8
DAY 1
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
3
-
REPS
2
3
2
3
8-10
-
WEIGHT
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 2
PAUSED DEADLIFT
PAUSED DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
3
3
3
-
REPS
1
4
6
8-10
10-12
-
WEIGHT
0
#WAARDE!
0
0
0
-
DAILY VOLUME
0
#WAARDE!
0
0
#WAARDE!
DAY 3
BENCH PRESS
PAUSED SQUAT
PAUSED SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
2
2
3
4
-
REPS
7
1
6
6-8
8-10
-
WEIGHT
80
0
0
0
0
-
DAILY VOLUME
2240
0
0
0
2240
DAY 4
DEADLIFT
SQUAT
SETS
5
3
REPS
2
7
WEIGHT
0
80
DAILY VOLUME
0
1680
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
2
4
3
3
-
1
4
8-10
8-10
-
0
0
0
0
-
0
0
1680
0
0
END OF WEEK BODY WEIGHT:
0,0
WEEK 11
DAY 1
SQUAT
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
5
5
3
-
REPS
1
1
8-10
-
WEIGHT
0
0
0
-
DAILY VOLUME
0
0
0
0
DAY 2
DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
3
3
3
3
-
REPS
4
5
8-10
10-12
-
WEIGHT
0
0
0
0
-
DAILY VOLUME
0
0
0
0
DAY 3
BENCH PRESS
HB SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
4
-
REPS
6
4
6-8
8-10
-
WEIGHT
0
#WAARDE!
0
0
-
DAILY VOLUME
0
#WAARDE!
#WAARDE!
0
DAY 4
DEADLIFT
DEADLIFT
SQUAT
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
SETS
4
1
3
3
4
REPS
1
2
5
1
2
WEIGHT
0
0
85
0
0
DAILY VOLUME
0
0
1275
0
0
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
-
8-10
8-10
-
0
0
-
1275
0
0
END OF WEEK BODY WEIGHT:
0,0
Weekly Squat Cumulative Volume
Cumulative Volume
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
3272
3008
2960
3000
2887
2880
2760
2500
2000
VOLUME
Weekly Bench Cumulative Volume
Cumulative Volume
2760
5640
8600
11872
13672
15232
17152
19392
19392
19392
19392
21494
3500
1500
1000
Weekly Deadlift Cumulative Volume
Cumulative Volume
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
500
0
0
0
0
1
2
3
4
0
EK 2
RPE
7-8
7-8
-
TEMPO
-
NOTES
TENSION & CONTROL.
PAUSED.
-
RPE
7-8
7-8
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
7
7-8
7-8
7-8
-
TEMPO
-
NOTES
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED.
-
RPE
6
7-8
7-8
-
TEMPO
-
NOTES
-
-
-
-
RPE
7
7
7-8
-
TEMPO
-
NOTES
BE CONSERVATIVE.
WEIGHT WILL BE AUTO GENERATED. (REPEAT)
BE CONSERVATIVE.
WEIGHT WILL BE AUTO GENERATED. (REPEAT)
-
RPE
6-7
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
7
7-8
7-8
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
RPE
TEMPO
NOTES
7
7-8
3s PAUSE
3s PAUSE
-
WEIGHT WILL BE AUTO GENERATED.
-
ODY WEIGHT:
0
EK 5
7-8
-
-
-
RPE
8
8
7-8
-
TEMPO
-
NOTES
TENSION & CONTROL.
WEIGHT WILL BE AUTO GENERATED.
PAUSED.
WEIGHT WILL BE AUTO GENERATED.
-
RPE
6-7
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
8
7-8
7-8
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
RPE
7-8
-
TEMPO
-
NOTES
-
ODY WEIGHT:
0
EK 8
7-8
7-8
7-8
-
3s PAUSE
3s PAUSE
-
WEIGHT WILL BE AUTO GENERATED.
-
RPE
8
8
7-8
-
TEMPO
-
NOTES
-
RPE
7
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
8
7-8
7-8
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
RPE
7-8
7-8
7-8
7
TEMPO
3s PAUSE
3s PAUSE
NOTES
-
ODY WEIGHT:
0
K 11
7-8
7-8
-
-
-
ODY WEIGHT:
0
Weekly Volume For Each Main Lift
Weekly Volume For Each Main Lift
3272
2887
2240
1920
1800
1800
1680
1560
1560
0
0
0
0
0
0
0
4
5
6
7
8
9
10
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume
2102
1998
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
1050
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Volume
0
0
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
DAY 1
SQUAT
BENCH PRESS
BELT SQUAT/LEG PRESS
DB SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
3
-
REPS
4
4
8-10
10
-
WEIGHT
80
80
0
0
-
DAILY VOLUME
1280
1280
1280
1280
DAY 2
PAUSED DEADLIFT
INCLINE DB PRESS
BARBELL ROWS
CHEST SUPPORTED ROWS
TRICEP PUSHDOWNS
TOTAL DEADLIFT VOLUME
SETS
4
3
4
3
3
-
REPS
6
8-10
6-8
10-12
12-15
-
WEIGHT
#WAARDE!
0
0
0
0
-
DAILY VOLUME
#WAARDE!
#WAARDE!
DAY 3
BENCH PRESS (VARIED GRIP)
PAUSED SQUAT
PAUSED SQUAT
WIDE GRIP PULLDOWNS
DB LATERAL RAISES
DB BICEP CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
4
-
REPS
6
6
7
8-10
10-12
10-12
-
WEIGHT
70
0
0
0
0
0
-
DAILY VOLUME
1680
0
0
0
1680
DAY 4
DEADLIFT
SQUAT
CLOSE GRIP BENCH PRESS
BULGARIAN SPLIT SQUAT
HAMSTRING CURLS
TOTAL SQUAT VOLUME
SETS
4
3
3
3
3
-
REPS
4
8
7
10-12
10-12
-
WEIGHT
80
72
0
0
0
-
DAILY VOLUME
1280
1728
0
1728
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
-
-
-
0
1280
END OF WEEK BODY WEIGHT:
0,0
WEEK 6
DAY 1
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
3
-
REPS
3
3
3
3
8-10
-
WEIGHT
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 2
PAUSED DEADLIFT
PAUSED DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
3
3
3
-
REPS
1
6
5
8-10
10-12
-
WEIGHT
0
#WAARDE!
0
0
0
-
DAILY VOLUME
0
#WAARDE!
0
0
#WAARDE!
DAY 3
BENCH PRESS
PAUSED SQUAT
PAUSED SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
1
2
3
4
-
REPS
5
1
5
6-8
8-10
-
WEIGHT
78
0
0
0
0
-
DAILY VOLUME
1560
0
0
0
1560
DAY 4
SETS
REPS
WEIGHT
DAILY VOLUME
DEADLIFT
SQUAT
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
BULGARIAN SPLIT SQUAT
4
4
2
4
3
4
6
1
6
8-10
85
75
0
0
0
1360
1800
0
0
-
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
8-10
-
0
-
1800
0
1360
END OF WEEK BODY WEIGHT:
0,0
WEEK 9
DAY 1
SQUAT
BENCH PRESS
BARBELL SHOULDER PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
5
6
3
-
REPS
2
2
8-10
-
WEIGHT
0
0
0
-
DAILY VOLUME
0
0
0
0
DAY 2
DEADLIFT
CLOSE GRIP BENCH PRESS
SEATED CABLE ROWS
TRICEP PUSHDOWNS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
4
3
3
3
-
REPS
4
5
8-10
10-12
-
WEIGHT
0
0
0
0
-
DAILY VOLUME
0
0
0
0
DAY 3
BENCH PRESS
HB SQUAT
SINGLE ARM DB ROWS
DB LATERAL RAISES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
4
4
3
4
-
REPS
7
4
6-8
8-10
-
WEIGHT
0
#WAARDE!
0
0
-
DAILY VOLUME
0
#WAARDE!
#WAARDE!
0
DAY 4
DEADLIFT
DEADLIFT
SQUAT
LONG PAUSE BENCH PRESS
LONG PAUSE BENCH PRESS
BULGARIAN SPLIT SQUAT
SETS
3
3
3
3
4
3
REPS
1
2
6
1
3
8-10
WEIGHT
0
0
80
0
0
0
DAILY VOLUME
0
0
1440
0
0
-
HAMSTRING CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
8-10
-
0
-
1440
0
0
END OF WEEK BODY WEIGHT:
0,0
WEEK 12
DAY 1
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
DEADLIFT
DEADLIFT
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
3
1
3
2
3
-
REPS
1
3
1
3
1
5
-
WEIGHT
0
78
0
78
0
70
-
DAILY VOLUME
0
702
0
702
0
1050
702
702
1050
DAY 2
SQUAT
BENCH PRESS
SEATED CABLE ROWS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
3
4
3
-
REPS
6
5
10-12
-
WEIGHT
72
70
0
-
DAILY VOLUME
1296
1400
1296
1400
REST 2-3 DAYS BETWEEN DAYS 2&3.
DAY 3
SQUAT
BENCH PRESS
DEADLIFT
-
SETS
1
1
1
-
REPS
0
0
0
-
WEIGHT
97
97
97
-
DAILY VOLUME
0
0
0
-
END OF WEEK BODY WEIGHT:
0,0
Weekly Squat Volume
Volume
#WAARDE!
2880
3008
2887
1800
1800
1560
1680
#WAARDE!
#WAARDE!
#WAARDE!
1998
Weekly Bench Volume
Volume
2760
2880
2960
3272
1800
1560
1920
2240
0
0
0
2102
Weekly Deadlift Volume
Volume
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
#WAARDE!
0
0
0
1050
3
RPE
8-9
8-9
-
TEMPO
-
NOTES
TENSION & CONTROL.
PAUSED.
-
RPE
8-9
8-9
8-9
8-9
-
TEMPO
-
NOTES
-
RPE
7
8-9
8-9
8-9
-
TEMPO
-
NOTES
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED.
-
RPE
7
8-9
8-9
-
TEMPO
-
NOTES
-
-
-
-
RPE
7,5
7,5
7-8
-
TEMPO
-
NOTES
BE CONSERVATIVE.
WEIGHT WILL BE AUTO GENERATED. (REPEAT)
BE CONSERVATIVE.
WEIGHT WILL BE AUTO GENERATED. (REPEAT)
-
RPE
6-7
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
7
7-8
7-8
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
RPE
TEMPO
NOTES
7
7-8
3s PAUSE
3s PAUSE
-
WEIGHT WILL BE AUTO GENERATED.
-
DY WEIGHT:
6
7-8
-
-
-
RPE
7
7
7-8
-
TEMPO
-
NOTES
-
RPE
7
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
7
7-8
7-8
-
TEMPO
-
NOTES
-
RPE
7
6
7-8
7-8
TEMPO
3s PAUSE
3s PAUSE
-
NOTES
WEIGHT WILL BE AUTO GENERATED.
-
DY WEIGHT:
9
7-8
-
-
-
RPE
6-7
6-7
6-7
-
TEMPO
-
ADDITIONAL NOTES
-
RPE
6
-
TEMPO
-
ADDITIONAL NOTES
-
DY WEIGHT:
12
TWEEN DAYS 2&3.
DY WEIGHT:
RPE
9-10
9-10
9-10
-
TEMPO
-
ADDITIONAL NOTES
AMRAP/REP TEST.
AMRAP/REP TEST.
AMRAP/REP TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
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