- In the tab to the right, input your maximum weights for each of the lifts listed, as well as your

projected end date for the progra

- The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift
- You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be used
- Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible
- After you perform this lift, adjust training max in the calculator tab
- Please use the PDF you received as your training log to record the weights you actually use
projected end date for the program
ximal strength
particularly on supplemental lifts

up of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the hig
being used to build up to the highest range weight
 Weight Reps
Squat 335 1 300
Bench 250 1 225
Deadlift 450 1 405

End Date 12/9/2017

 Strength_1 Day 1

Week Squat Sets Reps Working Range Working Weights

10/28/2017 Competition Squat 5 5 72.5% 77.5% 220 235
11/4/2017 SSB Squats w/ Chains 6/2 3/2 60.0% 70.0% 180 210
11/11/2017 Reverse Bands Squat 3 5 85.0% 90.0% 255 270
11/18/2017 Competition Squat 1* 87.0% 260

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Pause Duffalo 5 5 75.0% 80.0% 170 180
11/4/2017 Duffalo w/ Chains 8 3 55.0% 70.0% 125 160
11/11/2017 3ct SlingShot Bench or Reverse Bands 3 5 85.0% 90.0% 190 205
11/18/2017 3ct Pause Bench Press 1* 87.0% 195

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 SB Body Saw 3 6
11/4/2017 SB Body Saw 2 8
11/11/2017 SB Body Saw 4 5
11/18/2017 SB Body Saw 1 10

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Glute Bridge w 3ct Pause 3 10
11/4/2017 DB Glute Bridge w 3ct Pause 2 12
11/11/2017 DB Glute Bridge w 3ct Pause 4 8
11/18/2017 DB Glute Bridge w 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Hip Circle Side steps 3 15
11/4/2017 Hip Circle Side steps 2 20
11/11/2017 Hip Circle Side steps 4 12
11/18/2017 Hip Circle Side steps 1 25

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Band Pullapart/Rear Delt 3 15
11/4/2017 Band Pullapart/Rear Delt 2 20
11/11/2017 Band Pullapart/Rear Delt 4 12
11/18/2017 Band Pullapart/Rear Delt 1 25
 Strength_1 Day 2

Week Squat Sets Reps Working Range Working Weights

10/28/2017 High Bar 3ct Paused Squat 3 6 60.0% 180
11/4/2017 High Bar 3ct Paused Squat 2 8 55.0% 165
11/11/2017 High Bar 3ct Paused Squat 4 5 65.0% 195
11/18/2017 High Bar 3ct Paused Squat 1 8 50.0% 150

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Spotto Press 4 8 70.0% 160
11/4/2017 3ct Spotto Press 3 6 80.0% 180
11/11/2017 3ct Spotto Press 5 5 85.0% 190
11/18/2017 3ct Spotto Press 2 10 65.0% 145

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 1 Arm Deadstop KB Row 3ct Pause 2 8
11/4/2017 1 Arm Deadstop KB Row 3ct Pause 3 12
11/11/2017 1 Arm Deadstop KB Row 3ct Pause 4 10
11/18/2017 1 Arm Deadstop KB Row 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Floor Press w Pause 2 8
11/4/2017 DB Floor Press w Pause 3 12
11/11/2017 DB Floor Press w Pause 4 6
11/18/2017 DB Floor Press w Pause 1 10

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Hammer Curls Slow eccentric 2 8
11/4/2017 DB Hammer Curls Slow eccentric 3 10
11/11/2017 DB Hammer Curls Slow eccentric 4 8
11/18/2017 DB Hammer Curls Slow eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Band/Cable Triceps 2 15
11/4/2017 Band/Cable Triceps 3 12
11/11/2017 Band/Cable Triceps 4 10
11/18/2017 Band/Cable Triceps 1 25
 Strength_1 Day 3

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Competition Deadlift 1* 87.0% 350
11/4/2017 DL w/ Chains 5/3 3/2 60.0% 70.0% 245 285
11/11/2017 Competition Deadlift 3 3 82.0% 85.0% 330 345
11/18/2017 DL w/ Chains 6/2 2/1 70.0% 80.0% 285 325

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Deficit Deadlift 3 6 55.0% 225
11/4/2017 Deficit Deadlift 2 8 50.0% 205
11/11/2017 Deficit Deadlift 4 5 60.0% 245
11/18/2017 Deficit Deadlift 1 8 50.0% 205

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Wide Grip Feet Up Bench 4 8 40.0% 90
11/4/2017 3ct Wide Grip Feet Up Bench 3 12 30.0% 70
11/11/2017 3ct Wide Grip Feet Up Bench 5 10 35.0% 80
11/18/2017 3ct Wide Grip Feet Up Bench 1 12 30.0% 70

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 KB Goblet Squat 3 8
11/4/2017 KB Goblet Squat 2 12
11/11/2017 KB Goblet Squat 4 6
11/18/2017 KB Goblet Squat 1 15

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Hanging Leg raise 3 10
11/4/2017 Hanging Leg raise 2 12
11/11/2017 Hanging Leg raise 4 8
11/18/2017 Hanging Leg raise 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Paused Pulldowns 2 8
11/4/2017 Paused Pulldowns 3 12
11/11/2017 Paused Pulldowns 4 10
11/18/2017 Paused Pulldowns 1 20
 Strength_2 Day 1

Week Squat Sets Reps Working Range Working Weights

11/25/2017 Competition Squat 5 3 82.0% 87.0% 245 260
12/2/2017 Low Bar w/ Chains 8 2 55.0% 65.0% 165 195

Week Squat Sets Reps Working Range Working Weights

11/25/2017 Low Bar 3ct Pause Squat 3 6 55.0% 165
12/2/2017 Low Bar 3ct Pause Squat 2 8 50.0% 150

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 SB Pike 3 6
12/2/2017 SB Pike 2 8

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 GHR or Back Extension 3 15
12/2/2017 GHR or Back Extension 2 20

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Slingshot Abduction/Hip Abduction 3 8
12/2/2017 Slingshot Abduction/Hip Abduction 2 12

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Cable/TRX Holds 3 25
12/2/2017 Cable/TRX Holds 2 30
 Strength_2 Day 2

Week Bench Sets Reps Working Range Working Weights

11/25/2017 Bench Press 3ct Pause 5 3 82.0% 87.0% 185 195
12/2/2017 Bench w/ Chains 8 3 55.0% 60.0% 125 135

Week Bench Sets Reps Working Range Working Weights

11/25/2017 3ct Pause Close Grip Bench 3 6 55.0% 125
12/2/2017 3ct Pause Close Grip Bench 2 8 60.0% 135

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Chest Supported Row 3 6
12/2/2017 Chest Supported Row 2 8

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 DB Overhead Press 3 8
12/2/2017 DB Overhead Press 2 10

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Seated Bicep Curls Slow Eccentric 3 12
12/2/2017 Seated Bicep Curls Slow Eccentric 2 15

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 DB Deadstop triceps 3 12
12/2/2017 DB Deadstop triceps 2 15
 Strength_2 Day 3

Week Deadlift Sets Reps Working Range Working Weights

11/25/2017 Deadlift 3 3 82.0% 87.0% 330 350
12/2/2017 DL w/ Chains 5/3 3/2 60.0% 70.0% 245 285

Week Deadlift Sets Reps Working Range Working Weights

11/25/2017 Block Pulls 3 6 65.0% 265
12/2/2017 Block Pulls 2 8 60.0% 245

Week Bench Sets Reps Working Range Working Weights

11/25/2017 Spotto Press 3 8 60.0% 135
12/2/2017 Spotto Press 2 12 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 One arm DB Row w Pause 3 8
12/2/2017 One arm DB Row w Pause 2 10

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 suit case holds 3 15
12/2/2017 suit case holds 2 20

Week Exercise Sets Reps Working Range Working Weights

11/25/2017 Single Leg Glute Bridge 3 8
12/2/2017 Single Leg Glute Bridge 2 12