MEET

DAY:
Squat
Bench
Deadlift

11/11/2011
1100
700
725
WEEK 5

WEEK 4

WEEK 3

WEEK 2

WEEK 1

10/7/2012
Weig
Reps
%
ht

10/14/2012
Weig
Reps
%
ht

10/21/2012
Weig
Reps
%
ht

10/28/2012
Rep
Weig
s
%
ht

11/4/2012
Weig
Reps
%
ht

Week of the Meet

Squat
3
3
3

7
0
7
0
7
0

770
770
770

3
3
3

7
0
7
6
8
2

770
836
902

3
2
2

7
6
8
2
8
8

836
902
968

2
2
2

8
4
9
0
9
4

924
990

3
2

70

770

76

836

80

560

80

560

70

507.
5

1034

Bench
5
5
5

7
0
7
0
7
0

490
490
490

3
3
3

7
8
8
2
8
6

546
574
602

3
2
2

8
2
8
7
9
2

574
609
644

2
2
1

8
6
9
2
9
7

602
644

3
3

679

Deadlift
2
2
2

7
0
7
0
7
0

507.
5
507.
5
507.
5

2
2
1

7
2
7
9
8
4

522
572.
75
609

2
2
2

7
0
7
0
7
0

507.
5
507.
5
507.
5

1
1
1

8
0
8
2
8
6

580
594.
5
623.
5

Monday squat warmups only

Tuesday bench warmups only
Take the rest of the
week off