- 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 350 1 315
Bench 250 1 225
Deadlift 450 1 405

End Date 12/9/2017

 PrePeaking Day 1

Week Squat Sets Reps Working Range Working Weights

10/28/2017 Low Bar w/ Chains 5/3 3/2 65.0% 80.0% 205 250
11/4/2017 Competition Squat 1* 93.0% 295

Week Squat Sets Reps Working Range Working Weights

10/28/2017 Low Bar 3ct Pause Squat 4 5 60.0% 190
11/4/2017 Low Bar 3ct Pause Squat 2 5 55.0% 175

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 SB Pike 4 5
11/4/2017 SB Pike 1 10

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 GHR or Back Extension 4 12
11/4/2017 GHR or Back Extension 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Slingshot Abduction/Hip Abduction 4 10
11/4/2017 Slingshot Abduction/Hip Abduction 1 15

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Cable/TRX Holds 4 20
11/4/2017 Cable/TRX Holds 1 35
 PrePeaking Day 2

Week Bench Sets Reps Working Range Working Weights

10/28/2017 Bench w/ Chains 5/3 3/2 65.0% 80.0% 145 180
11/4/2017 Competition Bench Press 1* 93.0% 210

Week Bench Sets Reps Working Range Working Weights

10/28/2017 3ct Pause Close Grip Bench 4 5 60.0% 65.0% 135 145
11/4/2017 3ct Pause Close Grip Bench 2 8 55.0% 125

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Chest Supported Row 4 5
11/4/2017 Chest Supported Row 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Overhead Press 4 8
11/4/2017 DB Overhead Press 1 12

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Seated Bicep Curls Slow Eccentric 4 10
11/4/2017 Seated Bicep Curls Slow Eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 DB Deadstop triceps 4 10
11/4/2017 DB Deadstop triceps 1 25
 PrePeaking Day 3

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Competition Deadlift 1* 93.0% 375
11/4/2017 DL w/ Chains 6/2 2/1 65.0% 75.0% 265 305

Week Deadlift Sets Reps Working Range Working Weights

10/28/2017 Block Pulls 4 5 60.0% 70.0% 245 285
11/4/2017 Block Pulls 2 5 50.0% 60.0% 205 245

Week Bench Sets Reps Working Range Working Weights

10/28/2017 Spotto Press 4 10 60.0% 135
11/4/2017 Spotto Press 1 12 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 One arm DB Row w Pause 4 6
11/4/2017 One arm DB Row w Pause 2 15

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 suit case holds 3 20
11/4/2017 suit case holds 2 25

Week Exercise Sets Reps Working Range Working Weights

10/28/2017 Single Leg Glute Bridge 4 10
11/4/2017 Single Leg Glute Bridge 2 15
 Peaking Day 1

Week Squat Sets Reps Working Range Working Weights

11/11/2017 Squat w/ Bands 6 2 50.0% 70.0% 160 220
11/18/2017 Reverse Bands Squat 1 3 100.0% 315
11/25/2017 Competition Squat 1 1 100.0% 315
12/2/2017 Competition Squat 1 1 90.0% 285

Week Squat Sets Reps Working Range Working Weights

11/11/2017 1ct Pause Squat 3 6 55.0% 175
11/18/2017 1ct Pause Squat 2 5 65.0% 205
11/25/2017 1ct Pause Squat 2 5 60.0% 190
12/2/2017 1ct Pause Squat 1 5 50.0% 160

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Plank 3 20
11/18/2017 Plank 2 30
11/25/2017 Plank 2 30
12/2/2017 Plank 1 30

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 GHR or Back Extension 3 15
11/18/2017 GHR or Back Extension 2 12
11/25/2017 GHR or Back Extension 2 8
12/2/2017 GHR or Back Extension 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Hip Circle wall squat 3ct Pause 3 8
11/18/2017 Hip Circle wall squat 3ct Pause 2 10
11/25/2017 Hip Circle wall squat 3ct Pause 2 8
12/2/2017 Hip Circle wall squat 3ct Pause 1 12
 Peaking Day 2

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Bench w/ Bands 6 2 50.0% 70.0% 115 160
11/18/2017 SlingShot Bench 1 3 100.0% 225
11/25/2017 Competition Bench Press 1 1 100.0% 225
12/2/2017 Competition Bench Press 1 1 90.0% 205

Week Bench Sets Reps Working Range Working Weights

11/11/2017 3ct Spotto Press 2 8 70.0% 160
11/18/2017 3ct Spotto Press 3 6 75.0% 170
11/25/2017 3ct Spotto Press 2 5 70.0% 160
12/2/2017 3ct Spotto Press 1 8 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Chest Supported Row 2 8
11/18/2017 Chest Supported Row 3 12
11/25/2017 Chest Supported Row 2 10
12/2/2017 Chest Supported Row 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 DB bench 5ct eccentric 3 8
11/18/2017 DB bench 5ct eccentric 3 12
11/25/2017 DB bench 5ct eccentric 2 6
12/2/2017 DB bench 5ct eccentric 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band/Cable Triceps 3ct Pause 3 15
11/18/2017 Band/Cable Triceps 3ct Pause 3 12
11/25/2017 Band/Cable Triceps 3ct Pause 2 10
12/2/2017 Band/Cable Triceps 3ct Pause 1 20
 Peaking Day 3

Week Deadlift Sets Reps Working Range Working Weights

11/11/2017 Reverse Band Comp Deads 1 3 100.0% 405
11/18/2017 Competition Deadlift 1 1 100.0% 405
11/25/2017 Competition Deadlift 1 1 85.0% 345
12/2/2017 Speed DL 6 1 50.0% 205

Week Deadlift Sets Reps Working Range Working Weights

11/11/2017 3ct Pause Deadlift 3 6 65.0% 265
11/18/2017 3ct Pause Deadlift 2 5 55.0% 225
11/25/2017 3ct Pause Deadlift 2 5 50.0% 205
12/2/2017 3ct Pause Deadlift 1 5 40.0% 160

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Close Grip 3ct Pause Feet Up Bench 3 8 40.0% 90
11/18/2017 Close Grip 3ct Pause Feet Up Bench 2 12 30.0% 70
11/25/2017 Close Grip 3ct Pause Feet Up Bench 2 10 35.0% 80
12/2/2017 Close Grip 3ct Pause Feet Up Bench 1 12 30.0% 70

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band/TRX holds 2 30
11/18/2017 Band/TRX holds 3 40
11/25/2017 Band/TRX holds 2 35
12/2/2017 Band/TRX holds 1 60

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Hanging Knee raise 3 10
11/18/2017 Hanging Knee raise 2 12
11/25/2017 Hanging Knee raise 2 8
12/2/2017 Hanging Knee raise 1 10