Brazos Valley

Barbell
1
CURRENT E1RM (do not edit) 0.8
Squat 0.6
Next
HB Squat Meet 0.4
Program Source Bench 0.2
YouTube Deadlift Weeks 0
@brazosvalleybarbell (IG) Alt DL Out Week 1 Week 2

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 3 6 75
W HB Squat HB Squat 1 4 5
E HB Squat HB Squat 1 4 6
E HB Squat HB Squat 1 4 7
K HB Squat HB 2ct Paused Squat 2 8 -12.5
Knee DB Split Squat 3 8 8
1 Knee Leg Ext 3 20 8

Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 3 6 75
W HB Squat HB Squat 1 4 5
E HB Squat HB Squat 1 4 6
E HB Squat HB Squat 1 4 7
K HB Squat HB 2ct Paused Squat 2 8 -12.5
Knee DB Split Squat 3 8 8
2 Knee Leg Ext 3 20 8

Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 3 5 77.5
W HB Squat HB Squat 1 4 5
E
E
K
W
E HB Squat HB Squat 1 4 6
E HB Squat HB Squat 1 4 7
K HB Squat HB 2ct Paused Squat 2 6 -10
Knee DB Split Squat 3 8 8
3 Knee Leg Ext 3 20 8

Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8 1
Bench Comp Bench 3 5 77.5
W HB Squat HB Squat 1 4 5
E HB Squat HB Squat 1 4 6
E HB Squat HB Squat 1 4 7
K HB Squat HB 2ct Paused Squat 2 6 -10
Knee DB Split Squat 3 8 8
4 Knee Leg Ext 3 20 8

Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
HB Squat HB Squat 1 8 5
HB Squat HB Squat 1 8 6
W HB Squat HB Squat 1 8 7
E Push Floor Press 1 1 8
E Push Floor Press 4 5 77.5
K Push Z Press 3 10 8
Push BB OHP 2 12 8
5
Total
BodyWeight Deload Week

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8

W
E
E
 Bench Comp Bench 5 4 77.5
W Squat Comp Squat 1 3 5
E Squat Comp Squat 1 3 6
E Squat Comp Squat 1 3 7
K Squat 2ct Paused Squat 3 5 -10
Knee Belt Squat 4 10 8
6
Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 5 4 77.5
W Squat Comp Squat 1 3 5
E Squat Comp Squat 1 3 6
E Squat Comp Squat 1 3 7
K Squat 2ct Paused Squat 3 5 -10
Knee Belt Squat 4 10 8
7
Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 5 3 80
W Squat Comp Squat 1 3 5
E Squat Comp Squat 1 3 6
E Squat Comp Squat 1 3 7
K Squat 2ct Paused Squat 3 4 -7.5
Knee Belt Squat 4 10 8
8
Total
BodyWeight

Day 1 ASSIGNED ACTUAL

W
 Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 8
Bench Comp Bench 5 3 80
W Squat Comp Squat 1 3 5
E Squat Comp Squat 1 3 6
E Squat Comp Squat 1 3 7
K Squat 2ct Paused Squat 3 3 -5
Knee Belt Squat 4 10 8
9
Total
BodyWeight

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Tempo Load Reps RPE
Bench Comp Bench 1 1 7
Bench Comp Bench 5 3 77.5
W
Squat Comp Squat 1 3 4
E
Squat Comp Squat 1 3 5
E
Squat Comp Squat 1 3 6
K Squat Comp Squat 2 5 -10
Knee Belt Squat 3 10 6
1
0
Total
BodyWeight Taper Week - Monday
ek 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Push Incline Press 5 6 7
Push DB Bench Press 4 10 8
W Push Dip 4 12 8
E Push Skull Crusher 3 15 8
E Push Lateral Raise 3 15 8
K Push Tri Pushdown 3 20 8
Pull Face Pull 3 20 8
1
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Push Incline Press 5 6 7
Push DB Bench Press 4 10 8
W Push Dip 4 12 8
E Push Skull Crusher 3 15 8
E Push Lateral Raise 3 15 8
K Push Tri Pushdown 3 20 8
Pull Face Pull 3 20 8
2
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Push Incline Press 5 6 7
Push DB Bench Press 4 10 8
W Push Dip 4 12 8
E
E
K
 W
E Push Skull Crusher 3 15 8
E Push Lateral Raise 3 15 8
K Push Tri Pushdown 3 20 8
Pull Face Pull 3 20 8
3
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Push Incline Press 5 6 7
Push DB Bench Press 4 10 8
W Push Dip 4 12 8
E Push Skull Crusher 3 15 8
E Push Lateral Raise 3 15 8
K Push Tri Pushdown 3 20 8
Pull Face Pull 3 20 8
4
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Feet Up Bench Press 1 8 6
Bench Feet Up Bench Press 1 8 7
W Bench Feet Up Bench Press 2 8 8
E Push Arnold Press 3 12 7
E
K

5
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Comp Bench 1 3 6

W
E
E
 Bench Comp Bench 1 3 7
W Bench Comp Bench 1 3 8
E Bench Comp Bench 3 6 -10
E Push DB Bench Press 4 10 7
K Push BB OHP 3 10 7
Push Tri Pushdown 3 15 8
6
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Comp Bench 1 3 6
Bench Comp Bench 1 3 7
W Bench Comp Bench 1 3 8
E Bench Comp Bench 3 6 -10
E Push DB Bench Press 4 10 7
K Push BB OHP 3 10 7
Push Tri Pushdown 3 15 8
7
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Comp Bench 1 3 6
Bench Comp Bench 1 3 7
W Bench Comp Bench 1 3 8
E Bench Comp Bench 3 5 -7.5
E Push DB Bench Press 4 10 7
K Push BB OHP 3 10 7
Push Tri Pushdown 3 15 8
8
Total
BodyWeight

UAL Day 2 ASSIGNED

W
 Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Comp Bench 1 3 6
Bench Comp Bench 1 3 7
W Bench Comp Bench 1 3 8
E Bench Comp Bench 3 5 -7.5
E Push DB Bench Press 4 10 7
K Push BB OHP 3 10 7
Push Tri Pushdown 3 15 8
9
Total
BodyWeight

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Tempo
Bench Comp Bench 1 3 5
Bench Comp Bench 1 3 6
W
Bench Comp Bench 1 3 7
E
Bench Comp Bench 3 3 -5
E
Push DB Bench Press 3 10 6
K Push Tri Pushdown 3 15 6

1
0
Total
BodyWeightTuesday
 Total
SQ
BP
DL

Week 7 Week 8 Week 9 Week 10

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 2
W Deadlift 2ct Paused Deadlift 2
E Hip Candito Deadlift 3
E Pull Chest Supp Row 4
K Pull Landmine Row 4
Pull Lat Pulldown 3
1 Pull Bicep Curl 3

Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 2
W Deadlift 2ct Paused Deadlift 2
E Hip Candito Deadlift 3
E Pull Chest Supp Row 4
K Pull Landmine Row 4
Pull Lat Pulldown 3
2 Pull Bicep Curl 3

Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 2
W Deadlift 2ct Paused Deadlift 2
E
E
K
 W
E Hip Candito Deadlift 3
E Pull Chest Supp Row 4
K Pull Landmine Row 4
Pull Lat Pulldown 3
3 Pull Bicep Curl 3

Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 2
W Deadlift 2ct Paused Deadlift 2
E Hip Candito Deadlift 3
E Pull Chest Supp Row 4
K Pull Landmine Row 4
Pull Lat Pulldown 3
4 Pull Bicep Curl 3

Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 1
W Deadlift Comp Deadlift 1
E Pull Inverted Row 3
E Pull Bicep Curl 3
K

5
Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1

W
E
E
 Deadlift Comp Deadlift 7
W Hip RDL 3
E Pull Chin Up 4
E Pull Seated Row 3
K Pull Bicep Curl 3

6
Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 7
W Hip RDL 3
E Pull Chin Up 4
E Pull Seated Row 3
K Pull Bicep Curl 3

7
Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 7
W Hip RDL 3
E Pull Chin Up 4
E Pull Seated Row 3
K Pull Bicep Curl 3

8
Total
BodyWeight

ACTUAL Day 3 ASSIGNED

W
Load Reps RPE Load Adjusted Category Exercise Sets
Deadlift Comp Deadlift 1
Deadlift Comp Deadlift 7
W Hip RDL 3
E Pull Chin Up 4
E Pull Seated Row 3
K Pull Bicep Curl 3

9
Total
BodyWeight

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets

W
E
E
K
1
0
Total
BodyWeightWed - OFF
 ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 7 Bench
5 75 Bench
5 -5 W Bench
8 7 E Push
10 8 E Push
12 8 K Push
15 8
10 9 1
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 7 Bench
5 77.5 Bench
5 -5 W Bench
8 7 E Push
10 8 E Push
12 8 K Push
15 8
10 9 2
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 7.5 Bench
4 80 Bench
4 -5 W Bench
E
E
K
 W
8 7 E Push
10 8 E Push
12 8 K Push
15 8
10 9 3
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 8 Bench
4 82.5 Bench
4 -5 W Bench
8 7 E Push
10 8 E Push
12 8 K Push
15 8
10 9 4
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
5 5 Bench
5 6 Bench
5 7 W Push
15 8 E Pull
15 7 E
K

5
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 7 Bench

W
E
E
 3 77.5 Bench
8 7 W Bench
amrap 8 E Bench
15 8 E Push
15 8 K Push
Push
6
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 7 Bench
3 80 Bench
8 7 W Bench
amrap 8 E Bench
15 8 E Push
15 8 K Push
Push
7
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 8 Bench
2 80 Bench
8 7 W Bench
amrap 8 E Bench
15 8 E Push
15 8 K Push
Push
8
Total
BodyWeight

ACTUAL Day 4

W
 Reps RPE Tempo Load Reps RPE Load Adjusted Category
1 8 Bench
2 82.5 Bench
8 7 W Bench
amrap 8 E Bench
15 8 E Push
15 8 K Push
Push
9
Total
BodyWeight

ACTUAL Day 4
Reps RPE Tempo Load Reps RPE Load Adjusted Category
Squat
Bench
W
Bench
E
Deadlift
E
K
1
0
Total
BodyWeight
 ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 3 4 77.5
Feet Up Bench Press 3 8 7
DB Incline Press 4 10 8
Chest Fly 3 15 8
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 3 4 80
Feet Up Bench Press 3 8 7
DB Incline Press 4 10 8
Chest Fly 3 15 8
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 3 3 82.5
Feet Up Bench Press 3 8 7
DB Incline Press 4 10 8
Chest Fly 3 15 8
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 3 3 85
Feet Up Bench Press 3 8 7
DB Incline Press 4 10 8
Chest Fly 3 15 8
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 3 1 7
Comp Bench 2 3 7
Pushup 3 amrap 7
Lat Pulldown 3 15 7

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 1 3 8
Comp Bench 2 3 -5
3ct Bench Press 3 5 6
Incline Press 3 8 7
Floor Press 3 10 7
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 1 3 8
Comp Bench 2 3 -5
3ct Bench Press 3 5 6
Incline Press 3 8 7
Floor Press 3 10 7
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 1 2 8
Comp Bench 2 2 -5
3ct Bench Press 3 5 7
Incline Press 3 8 7
Floor Press 3 10 7
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Bench 1 1 8
Comp Bench 1 2 8
Comp Bench 2 2 -5
3ct Bench Press 3 5 7
Incline Press 3 8 7
Floor Press 3 10 7
Tri Pushdown 3 15 8

ASSIGNED ACTUAL
Exercise Sets Reps RPE Tempo Load Reps RPE Load
Comp Squat 5 3 65
Comp Bench 1 1 7
Comp Bench 4 5 70
Comp Deadlift 5 1 65

Thurs
 Day 5 ASSIGNED ACTUAL
Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 7
Squat Comp Squat 2 3 7
W Squat Comp Squat 3 5 70
E Alt DL Alt DL 1 8 5
E Alt DL Alt DL 1 8 6
K Alt DL Alt DL 1 8 7
Knee Belt Squat 4 15 7
1 Hip Leg Curl 3 15 7

Total
BodyWeightAlt Dead is Opposite Stance Deadlift

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 7
Squat Comp Squat 2 3 7
W Squat Comp Squat 3 5 72.5
E Alt DL Alt DL 1 8 5
E Alt DL Alt DL 1 8 6
K Alt DL Alt DL 1 8 7
Knee Belt Squat 4 15 7
2 Hip Leg Curl 3 15 7

Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 8
Squat Comp Squat 1 3 8
W Squat Comp Squat 4 4 75
E
E
K
 W
E Alt DL Alt DL 1 8 5
E Alt DL Alt DL 1 8 6
K Alt DL Alt DL 1 8 7
Knee Belt Squat 4 15 7
3 Hip Leg Curl 3 15 7

Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 8
Squat Comp Squat 1 3 8
W Squat Comp Squat 4 4 77.5
E Alt DL Alt DL 1 8 5
E Alt DL Alt DL 1 8 6
K Alt DL Alt DL 1 8 7
Knee Belt Squat 4 15 7
4 Hip Leg Curl 3 15 7

Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat 2ct Paused Squat 1 1 6
Squat 2ct Paused Squat 3 5 70
W Deadlift Comp Deadlift 2 5 70
E
E
K

5
Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 7

W
E
E
 Squat Comp Squat 1 3 7
W Squat Comp Squat 5 4 75
E Deadlift Comp Deadlift 5 5 70
E Knee Belt Squat 3 15 7
K

6
Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 7
Squat Comp Squat 1 3 7
W Squat Comp Squat 5 4 75
E Deadlift Comp Deadlift 5 5 72.5
E Knee Belt Squat 3 15 7
K

7
Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 8
Squat Comp Squat 1 3 8
W Squat Comp Squat 5 3 77.5
E Deadlift Comp Deadlift 5 4 75
E Knee Belt Squat 3 15 7
K

8
Total
BodyWeight

Day 5 ASSIGNED ACTUAL

W
Adjusted Category Exercise Sets Reps RPE Tempo Load
Squat Comp Squat 1 1 7
Squat Comp Squat 1 3 7
W Squat Comp Squat 5 3 80
E Deadlift Comp Deadlift 5 3 77.5
E Knee Belt Squat 3 15 7
K
9
Total
BodyWeight

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Tempo Load

W
E
E
K
1
0
Total
BodyWeightTest on Saturday
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
 LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
 BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
 Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
ACTUAL
Reps RPE Load Adjusted Exercise
SQ
BP
DL
LOADING
Total
SQ
BP
DL
ADJUSTED
Total
SQ
BP
DL
 Sex: Male Points: IPF GL
TOTAL
TOTAL
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Comp Squat
SQUAT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W
0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Comp Bench
BENCH
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 W

Comp Deadlift
DEADLIFT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
 0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Squat Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Bench Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Deadlif Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Body Weight
Points
 Units: KGs

AL

Total

- - - - -
eek 6 Week 7 Week 8 Week 9 Week 10

uat
AT

Comp Squat

- - - -
6 Week 7 Week 8 Week 9 Week 10
 - - - -
6 Week 7 Week 8 Week 9 Week 10

ch
CH

Comp Bench

- - - -
6 Week 7 Week 8 Week 9 Week 10

dlift
LIFT

Comp Deadlift

- - - -
 Comp Deadlift

- - - -
6 Week 7 Week 8 Week 9 Week 10

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
 Squat Adjusted Bench Adjusted Deadlift Adjusted
Comp Squat Comp Bench Comp Deadlift
Paused Squat 2ct Bench Press 1-1 Deadlift
2ct Paused Squ 3ct Bench Press 2ct Paused Dead
Tempo Squat Tempo Bench P Tempo Deadlift
Pin Squat TNG Bench Pres Dimel Deadlift
1-1 Squat Pin Press Block Deadlift
Tempo Pin Squa Spoto Press TNG Deadlift
2ct Spoto Press Deadlift (w/ Ch
T Shirt Press Beltless Deadlif
Tempo Pin Pres Beltless Paused
HB Squat Dead Bench Alt DL
HB Paused Squa 1-1 Bench Alt Paused Dead
HB 2ct Paused CG Bench Press Alt Tempo Deadl
HB Tempo Squa WG Bench Pres Alt Dimel Deadli
1-1 HB Squat Feet Up Bench Alt Block Deadli
SB Squat Bench (w/ Band Alt TNG Deadlif
SB Paused Squa Pin Press (w/ B Trap Bar Deadli
SB Tempo Squa Duffalo Bar Ben
SB Pin Squat Board Press
Front Squat
 PUSH Adjusted PULL Adjusted Knee Hip
Incline Press Chin Up Belt Squat RDL
Incline Pin Pres Lat Pulldown Leg Press Stiff Leg DL
CG Incline Pres Seated Row One Leg Press Snatch Grip RD
BB OHP Pendlay Row Hack Squat DB RDL
Arnold Press BB Row Reverse Hack S GHR
DB Bench Press Inverted Row DB Split Squat Leg Curl
DB Incline Pres DB Row SB Split Squat Back Ext
Floor Press Landmine Row FFE Split Squat Hip Thrust
CG Floor Press Chest Supp Ro Lunge Good Morning
Dip Seal Row Leg Ext Nordic Ham Cur
Machine Chest Pullover Goblet Squat Rack Pull
Machine OHP Face Pull Platz Squat Candito Deadlif
Pushup Bicep Curl
Tri Pushdown
JM Press
Chest Fly
Lateral Raise
Z Press
Skull Crusher
 100
TOTAL
90
400
80
350
70
300
60

250
50

200
40

150
30

100 20

50 10

0 0
Week Week
1 1 Week
Week 2 2 Week
Week 3 3 Week44
Week Week
Week 55 We
W

VOLUME
1 400

0.9
350
0.8
300
0.7
SQ
250
0.6 BP
0.5 DL
200
Total
0.4
150
0.3
100
0.2
50
0.1

0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week Week 1 Week
10

SQUAT
100 180
90 160
 SQUAT
100
100 180 100
90 90
90 160
80 80
80 140 70
70
70 60
60 120
60 50
50 100 40
50 40
80 30
40 30 20
60
30 20 10
20 10 40 0
Week Week Week Wee
10 0 20 1 2 3 4
Week Week Week Week Week Week Week Week Week Week
0 0
1 12 2 3 3 4 4 5 5 6 6 77 88 99 10
10 11 1 2 3 4

VOLUME Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ - - - - - -
BP - - - - - -
DL - - - - - -
Total - - - - - -

INTENSITY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ 77.0 79.5 82.0 84.5 77.0 82.0
BP 152.5 155.0 160.0 162.5 15.0 93.5
DL 82.0 84.5 87.0 89.5 77.0 147.5
Total 311.5 319.0 329.0 336.5 169.0 323.0

AVG LOAD Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ 67.5 68.3 69.0 70.0 56.2 71.8
BP 74.4 75.0 75.9 76.3 74.8 78.6
DL 58.9 60.0 59.6 60.6 59.0 73.8
Total 67.5 68.3 68.7 69.5 64.0 75.3

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
SQ Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
BP Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
DL Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
 TOTAL

Week
Week 55 Week
Week66 Week 7 7
Week WeekWeek
8 8 Week 9
Week 9 Week 10Week 10

INTENSITY
400

350

300 SQU
SQ SQ
250
BP BP
DL
200 DL
Total Total 40%
150

100

50

0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week
10

BENCH 100
DEADLIFT
90
180
80
160 70
 BENCH 100
DEADLIFT
90
180
80
160 70
140 60
50
120
40
100 30
20
80
10
60 0
Week Week Week Week Week Week Week Week W
40
Week Week Week Week Week Week Week Week Week Week 1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9 10 20
0
2 3 4 5 6 7 8 9 10 11 1 2 3 4 5 6 7 8

Week 7 Week 8 Week 9 Week 10 LOADING Heavy

- - 0 0 Total 12%
- - 0 0 SQ 14%
- - 0 0 BP 10%
- - - - DL 12%

Week 7 Week 8 Week 9 Week 10

82.0 84.5 87 71
93.5 96.0 96 155
152.5 155.0 160 65
328.0 335.5 343.0 290.5

Week 7 Week 8 Week 9 Week 10

71.8 73.1 74.2 56.7
78.6 80.9 80.9 71.8
76.2 77.5 80.3 65.0
76.0 77.7 78.8 66.0

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
 LOADING ZONES
12%

34%

54%
Week 10

Heavy Moderate Light

SQUAT BENCH PRESS DEAD
14%
10%
26%
40%
41%

47%
65%

DEADLIFT
DEADLIFT

ek Week Week Week Week Week Week

5 6 7 8 9 10

5 6 7 8 9 10 11

Moderate Light REPS Total Heavy Moderate Light

54% 34% Total 1,374 160 745 469
47% 40% SQ 435 60 203 172
65% 26% BP 578 55 375 148
46% 41% DL 361 45 167 149
ES

54%

e Light
DEADLIFT
12%

41%

46%