Endurance Template v2.1 - Pounds

Endurance Template (Pounds)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws
2) Look over the help tab.
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or [email protected] if you have any problems!
Version 2.1
3.11.2019
Scheduling
Resistance training days are numbered 1,2, and 3 and should be performed on non-consecutive days, i.e. Monday, Wednesda
Conditioning days should be done IN BETWEEN lifting days, i.e. Monday lift, Tuesday Condition, Wednesday Lift, Thursday Con
rance Template (Pounds)
aujU2qvws
ing this template in the highlighted cell to the RIGHT
dicine.com if you have any problems!
Date
3/10/2019
Version 2.1
3.11.2019
d be performed on non-consecutive days, i.e. Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday, etc.
.e. Monday lift, Tuesday Condition, Wednesday Lift, Thursday Condition, etc.
HELP & IN
HOW TO USE CALCULATORS

"The CALCULATORS tab is used to predict what weight at what RPE and rep number you need to hit in order to beat your previous estimated
one-rep max from the previous week (or best). The idea is to have your estimated 1RM go up each week, or as often as possible. Using this
calculator can be super useful especially when the rep ranges change from week to week.
Specific instructions on how to use the calculators are found on the CALCULATORS tab above each calculator."
ABOUT AMRAP
"AMRAP means, ""as many reps as possible."" For chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as
many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat
the previous week's total number.
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs
and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat pull
down. Your wrists and elbows may appreciate it!
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something similar,
e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if your knees will tolerate them). Please don't
buy another gym membership because of me!
You'll notice that there isn't a lot of fluff here that you see in magazine programs. That's by design. We're trying to stimulate a lot of growth in
the most economical way possible."
ABOUT INTENSITY
"Intensity in the context of resistance training refers to the weight on the bar, as expressed by percent of 1 repetition maximum (1RM) or rate of
perceived exertion (RPE). Where applicable, we provide both RPE and percentage recommendations to help you select the appopriate weight.
That said, RPE ratings take precedence over the prescribed percentages. In short, if an exercise calls for 5 repetitions at RPE 9 or 86%, but on
that particular day, you rate 80% for 5 reps as RPE 9, you do not need to perform another heavier set.
Rather, record the set and do the recommended back off sets where applicable.
Using the correct intensity is very important to long term success on this or any other program. "
ABOUT MYOREPS
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8. The idea is that this set
should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure
(RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation
set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy
on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a
myorep if the activation set is taken to near failure.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5
breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
HELP & INFORMATION
HOW TO USE WEEKLY TABS

"
FOLLOWING THE SCHEDULE
Each weekly tab, e.g. Week 1, Week 2, etc. has schedules with logs for your data in this template for each training week.
broken down into your four workout days with different types of exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables under that exerci
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
Your total weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied in the table to the lef
log header."
ABOUT GPP
"GPP is general physical preparedness–anything not sports-specific. Our templates are designed to train in many different
and conditioning, hence the increase in variety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
For GPP work programmed in on the ""non-GPP"" templates, the goal is to improve conditioning, work capacity, and allo
accessory work that does not interfere with strength/power development. We typically program in both high intensity inter
intensity steady state (LISS) work as complimentary elements, as bias towards development of one over the other tends to
performance overall. A HR monitor is not necessary to monitor effort levels, but rather we can use Rate of Percieved Exer
effort as follows:
RPE 6: More boring than difficult. Can carry on a conversation in full sentences.
RPE 7: Easy effort. Can only talk in short sentences.
RPE 8: Moderate effort, cannot speak comfortably.
RPE 9: Hard effort. Near max effort.
RPE 10: Maximal effort that is very difficulty/not possible to sustain.
The upper back, trunk, and arm work are fairly self-explanatory. We encourage trainees not to get overzealous with types
For examples, chins are not ""better"" than pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""
they hurt your shoulders or are otherwise not well-tolerated. In general, the function of GPP is to provide some extra traini
things that tend to benefit from extra frequency. It should largely be an active recovery and not terribly challenging outsid
ABOUT SUBSTITUTIONS
1) For trainees who are > 65 years old or those who are fresh off a novice program, we suggest the following modifications:
- Pay attention to how the RPE is trending each set. Record the RPE of each set as accurately as possible. We expect this to improve as you gain e
- Consider eliminating 1 or more "third lifts" where applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar)
the appropriate RPE.
2) It is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programm
within the same "class." (E.g. if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or pres
type of pressing exercise).
3) If you are proficient at power cleans / cleans and want to do them, you could put them on a GPP day, though we do not routinely recommend th
improvements are the desired goal, as they have minimal carry over to the slow lifts.
ABOUT RPE
Rate of percieved exertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are ob
such as percentages (included when applicable), bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially
up sets and unfamiliar exercises.
Take the following as an example: We are supposed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- start
adding weight gradually- each set being down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to th
have suggested loads for the main exercises, you should pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE
weight for the planned set of 6 reps @ RPE 8. If the warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need t
rather you've already found your RPE 8 set.
For the fatigue sets or back off sets, we have multiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 r
weight off the bar, this is a load drop. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these
Let's do another example: We have a supplemental squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taki
sets until effort level is RPE 9 again. We do not provide percentages for this prescription because there is no reliable correlation between 2ct pause
with belt strength. Again, this is why RPE is very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the b
4 reps, repeating this pattern until we get to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should
jumps in weight to perform our sets of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, a
4 reps. Do this one or two additional times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely exp
of 4 @ RPE 9 was actually a little too light.
Yet another examplee, say my tested 1RM or predicted e1RM from previous training is 500 and I had the same prescription for sets and intensity
reps @ 7 would be 405lbs, then I'd rest 4-5 minutes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8"
plan for the day. Then I do my set of 4 reps @ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an
I can rest 4-5 min and do my planned "back off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 h
440lbs. I don't have a preference which one you choose if you need to modify on the fly, as I suspect the time you have to train will ultimately det
choose. Conversely, let's say that my planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets
bar instead of the prescribed 5% so that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 a
the day that indicates I need to go a little lighter.
As far as progression goes, the idea is to get our estimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the
existing numbers. On week 2, plug in something that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during y
obvious that it isn't going to happen, then temper the load appropriately and let RPE supersede our plans. The goal is to get high quality work do
you, the lifter.
HOW TO USE WEEKLY TABS
. has schedules with logs for your data in this template for each training week. The schedule is
with different types of exercises to work through for each day.
or each day, record the following data for each set in the tables under that exercise:
r the current exercise and set.
mpleted for the current exercise and set.
xertion) for the current exercise and set.
record data for each set.
nd percentage of fatigue for the entire week will be tallied in the table to the left side of each weekly-
ABOUT GPP
ything not sports-specific. Our templates are designed to train in many different aspects of strength
iety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
n-GPP"" templates, the goal is to improve conditioning, work capacity, and allow some programmed
strength/power development. We typically program in both high intensity intervals (HIIT) and Low
limentary elements, as bias towards development of one over the other tends to produce decreased
necessary to monitor effort levels, but rather we can use Rate of Percieved Exertion (RPE) to guage
carry on a conversation in full sentences.

rt sentences.
omfortably.
iculty/not possible to sustain.
airly self-explanatory. We encourage trainees not to get overzealous with types of exercises selected.
pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""better"" than planks if
ot well-tolerated. In general, the function of GPP is to provide some extra training volume for certain
ency. It should largely be an active recovery and not terribly challenging outside of conditioning."
ABOUT SUBSTITUTIONS
are fresh off a novice program, we suggest the following modifications:
Record the RPE of each set as accurately as possible. We expect this to improve as you gain experience with RPE.
applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar) where needed to get to
exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise
movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another
want to do them, you could put them on a GPP day, though we do not routinely recommend them when strength
nimal carry over to the slow lifts.
ABOUT RPE
easiest way to communicate intensity to someone remotely. While it is subjective, there are objective components to it
ar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially during the last few warm
up sets and unfamiliar exercises.
sed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- starting at the empty bar and
r whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm ups, which
hould pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the
he warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but
rather you've already found your RPE 8 set.
ltiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 repetitions and then take
If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these are repeats.
al squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taking 5% off the bar for 2-3
ovide percentages for this prescription because there is no reliable correlation between 2ct paused squat strength and squat
seful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the bar and continue to perform
hat feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should also then be taking 3-5%
and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, and perform another set of
e effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely explanation is that the top set
of 4 @ RPE 9 was actually a little too light.
dicted e1RM from previous training is 500 and I had the same prescription for sets and intensity as above. My planned 4
s before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8" and so I'm sticking to the
hich is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an 8.5. So I have two options,
sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 heavier, selecting 435 or
oose if you need to modify on the fly, as I suspect the time you have to train will ultimately determine which method you
9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets and take 8 or 10% off the
405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 about my performance for
the day that indicates I need to go a little lighter.
stimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the first week based on your
at's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it becomes
the load appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing
you, the lifter.
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
0
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May
Conditioning (GPP frequency and
Calories Weight (Kg) Weight Average
intervals)
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intervals)
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Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
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April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
o various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat
303 Tempo Squat

530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the R
calculate your estimated one-rep max. Enter your number beneath the corresponding REPS column header contai
which you wish to calculate your one-rep max.
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in th
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highes
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 100 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

ALCULATORS Help
ed Exertion) and number of reps.
e number on the row corresponding with the RPE for which you wish to
the corresponding REPS column header containing the number of reps for
8 reps at 9 RPE, you would enter a number in the highlighted box.
ne-rep max will be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
EP MAX: 100 lbs
ble helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
you would refer to the highlighted box.

8 REPS 9 REPS 10 REPS
79 lbs 76 lbs 74 lbs

Exercise Slot 1
Squat with belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 LBS
1 LBS #REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
Squat
#REF!Squat Squat Squat Squat
#REF!
Squat Squat #REF! #REF!
#REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Deadlift with Belt 0 LBS 0 LBS
Deadlift with Belt 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS Deadlift with Belt 0 LBS 0 LBS
1 LBS

#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Deadlift
#REF!Deadlift Deadlift Deadlift Deadlift #REF!
Deadlift Deadlift #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF!
with with with with with with with
Belt Belt Belt Belt Belt Belt Belt
#REF! #REF! #REF!
Exercise Slot 7
Bench w 1 count pause 0 LBS 0 LBS
Bench w 1 count pause 0 LBS Exercise Slot 7 e1RM 0 LBS
Bench w 1 count pause
1 LBS 0 LBS 0 LBS
#REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
Bench w Bench w Bench w Bench w Bench w Bench w Bench w #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
1 count 1 count 1 count 1 count 1 count 1 count 1 count
pause pause pause pause pause pause pause
Bench w Bench w Bench w Bench w Bench w Bench w Bench w #REF! #REF! #REF!#REF! #REF! #REF! #REF! #REF! #REF!
#REF!
1 count 1 count 1 count 1 count 1 count #REF!
1 count 1 count #REF!
pause
#REF!pause pause pause pause #REF!
pause pause #REF!
Exercise Slot 10
None 0 LBS 0 LBS
None 0 LBS Exercise Slot 10 e1RM 0 LBS
1 LBS None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
None None None None None None None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Press with belt 0 LBS 0 LBS
1 LBS
#REF! #REF! #REF! #REF!
1 LBS
#REF! #REF! #REF!

#REF!
#REF! #REF! 0 LBS #REF! #REF! #REF!
#REF! Press Press
#REF! Press Press Press#REF!
Press Press #REF! #REF! #REF!
with with with with with with with
belt belt belt belt belt belt belt
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Floor Press 0 LBS 0 LBS
1 LBS
1 LBS
0% 2ct Paused Bench 0 LBS 0 LBS

1 LBS
#REF! 0 LBS #REF! #REF! #REF!
! #REF! #REF! #REF! #REF!
#REF! #REF! Floor
#REF!Floor Floor 2ct 2ct#REF!
2ct 2ct #REF! #REF! #REF!
Press Press Press Paused Paused Paused Paused
Bench Bench Bench Bench
Exercise Slot 8
0% Squat, no belt 0 LBS 0 LBS
0% Squat, no belt
Exercise
0 LBS
Slot 8 e1RM
0 LBS
0% 1 LBSSquat, no belt 0 LBS 0 LBS
0% 2ct paused squat 0 LBS 0 LBS
1 LBS
0 LBS
F! #REF! #REF! #REF! #REF! #REF! Squat, Squat, Squat, 2ct 2ct 2ct 2ct #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
no belt no belt no belt paused paused paused paused
squat squat squat squat
F! #REF! #REF! #REF! #REF! #REF! Squat, Squat, Squat, 2ct 2ct 2ct 2ct #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! no#REF! #REF!
belt no belt no belt paused paused paused paused #REF!
#REF! #REF! squat squat squat
#REF! squat #REF!
Exercise Slot 11
0% None 0 LBS 0 LBS
0% None Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
#REF! #REF! #REF! #REF! #REF! None #REF!
None None None None None None #REF! #REF! #REF!
#REF! #REF! #REF!#REF! #REF! #REF! #REF! #REF! #REF!

Exercise Slot 3
0.00% Chin ups 0 LBS 0 LBS
0.00% Chin ups Exercise Slot 3 e1RM0 LBS
0 LBS
0.00% 1 LBS Chin ups 0 LBS 0 LBS
1 LBS
#REF! #REF! #REF! #REF!#REF!
#REF! #REF! 0 LBS
#REF!
ChinChin Chin Chin Chin
#REF!
Chin Chin
#REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
ups ups ups ups ups ups ups
Exercise Slot 6
0% Pendlay Row 0 LBS 0 LBS
0% Pendlay Row
Exercise Slot 6 e1RM0 LBS
0 LBS
1 LBS
1 LBS

w w w w w w w ! ! ! ! ! ! ! ! !
#REF! R o#REF! Ro Ro Ro Ro #REF! Ro Ro EF EF EF#REF!EF EF EF EF EF EF
ay y y y y y y #R #R #R #R #R #R #R #R #R
#REF! #REF! l la la la la la la
e nd e nd
#REF! e nd e nd e nd e nd #REF! e nd #REF!
P P P P P P P
Exercise Slot 9
0% Pull Ups 0 LBS 0 LBS
0% Pull Ups Exercise Slot 9 e1RM0 LBS
0 LBS
0% 1 LBS Pull Ups 0 LBS 0 LBS
#REF! #REF! #REF! #REF! #REF! #REF! 0 LBS

Pull Pull Pull Pull Pull Pull Pull #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Ups Ups Ups Ups Ups Ups Ups
#REF! #REF! #REF! #REF! #REF! #REF! 0 LBS
#REF! #REF!
Pull Pull Pull Pull Pull #REF!
Pull Pull #REF! #REF! #REF!
#REF! Ups
#REF!Ups Ups Ups Ups #REF!
Ups Ups #REF!
Exercise Slot 12
0% None 0 LBS 0 LBS
0% None Exercise
0 LBS Slot 12 e1RM 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
#REF! #REF! None None
#REF! None None None #REF!
None None #REF! #REF! #REF!
#REF!#REF! #REF! #REF! #REF! #REF! #REF!

AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
EF! #REF! #REF! #REF! #REF! #REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
F! EF
!
EF
!
EF
! F!
#REF! F!
#R #R #R #RE RE#
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
REF! #REF! #REF! #REF! #REF! #REF!

#REF!
REF! #REF! #REF! #REF!#REF!
#REF! #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
REF! #REF! #REF! #REF!#REF!
#REF! #REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day
1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day
1
Notes
Day 1
Squat with belt 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
Press with belt 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
7 Minute As Many Reps As

Chin ups Possible (AMRAP) in sets of 5-20
(RPE 7-8)
GPP Or none
GPP Or none
Day 1
Squat with belt 1 @ 8, 5 @ 8 x 3 sets *
Press with belt 1 @ 8, 5 @ 8 x 3 sets *

(RPE 7-8)
GPP Or none
GPP Or none
Day 1

(RPE 7-8)
GPP Or none
GPP Or none
0
Day 1

(RPE 7-8)
GPP Or none
GPP Or none
Day 1

(RPE 7-8)
GPP Or none
GPP Or none
Day 1
Squat with belt 1 @ 8, 4 @ 8 x 3 sets*
Press with belt 1 @ 8, 4 @ 8 x 3 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 1
Squat with belt 1 @ 8, 4 @ 8 x 2 sets*
Press with belt 1 @ 8, 4 @ 8 x 2 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 2
Exercise One Deadlift with Belt
Exercise Two Floor Press
Exercise Three Pendlay Row
Notes
Supplemental
GPP Or none
Day 2
Exercise Two GPP Or none

Day 2
Notes
Supplemental
GPP Or none
Day 2

Day 2
Notes
Supplemental
GPP Or none
Day 2

Day 2
Exercise Two 2ct Paused Bench
Notes
Supplemental
GPP Or none
Day 2

Day 2
Notes
Supplemental
GPP Or none
Day 2

Day 2
Notes
Supplemental
GPP Or none
Day 2

Day 2
Notes
Supplemental
GPP Or none
Day 2

y2 D
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets Exercise One
8 @ 6, 8 @ 7, 8 @ 8 x 1 set Exercise Two

Possible (AMRAP) in sets of 5-20 Exercise Three
(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3
GPP Or none Exercise Two

y2 D
1 @ 8, 5 @ 8 x 3 sets * Exercise One
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets* Exercise Two

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

y2 D

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

y2 D

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

y2 D

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

y2 D
1 @ 8, 4 @ 8 x 3 sets* Exercise One
5 @ 7, 5 @ 8, 5 @ 9 x 2 sets Exercise Two

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

y2 D
1 @ 8, 4 @ 8 x 2 sets* Exercise One
5 @ 7, 5 @ 8, 5 @ 9 x 2 sets Exercise Two

(RPE 7-8)
Notes
Supplemental
GPP Or none
Day 3

Day 3
Bench w 1 count pause 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
Squat, no belt 8 @ 6, 8 @ 7, 8 @ 8 x 1 set

Pull Ups Possible (AMRAP) in sets of 5-20
(RPE 7-8)
GPP Or none
GPP Or none
Day 3
Bench w 1 count pause 1 @ 8, 5 @ 8 x 3 sets *
Squat, no belt 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 3
Squat, no belt 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 3
2ct paused squat 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 3
2ct paused squat 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*

(RPE 7-8)
GPP Or none
GPP Or none
Day 3
Bench w 1 count pause 1 @ 8, 4 @ 8 x 3 sets*
2ct paused squat 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets

(RPE 7-8)
GPP Or none
GPP Or none
Day 3
Bench w 1 count pause 1 @ 8, 4 @ 8 x 2 sets*
2ct paused squat 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets

(RPE 7-8)
GPP Or none
GPP Or none
Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental
None
Day 4
Exercise Two None

y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
y4 G
None Conditioning
Upper Back
None
Work
None Trunk Work
Arm Work
None
None
y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
y4 G
1st
Conditioning
Session Per
None
Week (between
days 1 and 2 of
2nd
lifting)
Conditioning
Session of
None
Week (between
days 2 and 3 of
lifting)
3rd
Conditioning
None Session of
Week (After Day
3 of lifting)
Arm Work
None
None
GPP
400m Run Test/500m Row Test
5K Run/Row Test
1 mile run/2K Row test
None
GPP
Every 2 min x 20 min, sprint 30 seconds
35 min run/row @ RPE 6
4 min @ RPE 8, rest 2 min, 3 rounds
None
GPP
None
GPP
None
GPP
None
GPP
None
GPP
400m Run Test/500m Row Test
5K Run/Row Test
1 mile run/2K Row test
None
Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat with belt 0 LBS 0 REPS
Press with belt 0 LBS 0 REPS

OTALS
Chin ups 0 LBS 0 REPS
Deadlift with Belt 0 LBS 0 REPS
Floor Press 0 LBS 0 REPS

WEEK 0 TO
Pendlay Row 0 LBS 0 REPS
Bench w 1 count pause 0 LBS 0 REPS
Squat, no belt 0 LBS 0 REPS
Pull Ups 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
REPS &
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
INTENSITY:
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
1st Conditioning Session Per Week (between days 1 a

lifting)
NOTES: 400m Run Test/500m Row Test

GPP
None
NOTES: None
erator Input Date 3/10/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
REPS &
2 sets 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
INTENSITY:
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
Floor Press
REPS &
2 sets 8 @ 6, 8 @ 7, 8 @ 8 x 1 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Squat, no belt
REPS &
2 sets 8 @ 6, 8 @ 7, 8 @ 8 x 1 set
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
2nd Conditioning Session of Week (between days 2 a
ow Test NOTES: 5K Run/Row Test
WEEKLY AU
0
SE 2 EXERCISE
t Chin ups
REPS &
, 5 @ 8 x 2 sets 7 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
between work sets AMRAP
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Pendlay Row
REPS &
7, 8 @ 8 x 1 set 7 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS

SE 2 EXERCISE
Pull Ups
REPS &
7, 8 @ 8 x 1 set 7 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
one None
INTENSITY:
REST PERIODS
one None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
een days 2 and 3 of lifting) 3rd Conditioning Session of Week (After
/Row Test NOTES: 1 mile run/2K Row
U
CISE 3 SUPPLEMEN
ups GPP Or none
Possible (AMRAP) in sets of 5-20 (RPE 7-8)
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Week (After Day 3 of lifting)
mile run/2K Row test

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
Block Type GPP Endurance

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)
NOTES: Every 2 min x 20 min, sprint 30 seconds

GPP
None
NOTES: None
Date 3/17/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
REPS &
* 1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Floor Press
REPS &
* 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Squat, no belt
REPS &
* 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
30 seconds NOTES: 35 min run/row @ RPE 6
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
8 x 3 sets * 7 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
etween work sets AMRAP
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Pendlay Row
REPS &
8 @ 8 x 3 sets* 7 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
ow @ RPE 6 NOTES: 4 min @ RPE 8, rest 2 mi

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
RPE 8, rest 2 min, 3 rounds

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
REPS &
* 1 @ 8, 5 @ 8 x 3 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Floor Press
REPS &
* 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Squat, no belt
REPS &
* 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Pendlay Row
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS
2ct Paused Bench 0 LBS 0 REPS

WEEK 0 TO
2ct paused squat 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
REPS &
* 1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct Paused Bench
REPS &
* 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused squat
REPS &
* 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h Pendlay Row
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
t Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
REPS &
* 1 @ 8, 4 @ 8 x 4 sets *
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct Paused Bench
REPS &
* 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused squat
REPS &
* 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h Pendlay Row
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
t Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 4 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 4 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
REPS &
s* 1 @ 8, 4 @ 8 x 3 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct Paused Bench
REPS &
s* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused squat
REPS &
s* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
8 x 3 sets* 8 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h Pendlay Row
REPS &
5 @ 9 x 2 sets 8 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
t Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 @ 8 x 2 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with Belt
REPS &
1 @ 8, 4 @ 8 x 2 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 @ 8, 4 @ 8 x 2 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

lifting)
NOTES: 400m Run Test/500m Row Test

GPP
None
NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
REPS &
s* 1 @ 8, 4 @ 8 x 2 sets*
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct Paused Bench
REPS &
s* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused squat
REPS &
s* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
n days 1 and 2 of
w Test NOTES: 5K Run/Row Test
WEEKLY AU
0
SE 2 EXERCISE
Chin ups
REPS &
8 x 2 sets* 8 Minute As Many Reps As Possible (AMR
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h Pendlay Row
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
t Pull Ups
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Row Test NOTES: 1 mile run/2K Row

CISE 3 SUPPLEMEN
ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Ups GPP Or none
GPP Or none
AMRAP
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
mile run/2K Row test

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES
Date Week Block Type Volume and Intensity of Slot 1
3/10/2019 1 Low Stress 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
3/17/2019 2 GPP Endurance 1 @ 8, 5 @ 8 x 3 sets *
4/14/2019 6 GPP Endurance 1 @ 8, 4 @ 8 x 3 sets*
4/28/2019 8 None None
Week Block Type Volume and Intensity of Slot 7

3/10/2019 1 Low Stress 5 @ 6, 5 @ 7, 5 @ 8 x 2 sets
4/28/2019 8 None None
Days Day 1 Day 2
Primary
Slot 1, Slot 2, Slot 3 Slot 4, Slot 5, Slot 6
Exercises
Secondary
Exercises
Supplemental 1 Supplemental 2
**Exercise Selection ** **Exercise Selec
Week Exercise Slot 1
1 Squat with belt
2 Squat with belt
3 Squat with belt
1
4 Squat with belt
5 Squat with belt
6 Squat with belt
7 Squat with belt
8 None

1 Deadlift with Belt
2
8 None

1 Bench w 1 count pause
3

8 None

1 None
2 None
3 None
4
4 None
5 None
6 None
7 None
8 None
Volume and Intensity of Slot 2 Volume and Intensity of Slot 3
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets 7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
1 @ 8, 5 @ 8 x 3 sets * 7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
1 @ 8, 4 @ 8 x 3 sets* 8 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
1 @ 8, 4 @ 8 x 2 sets* 8 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
None None

8 @ 6, 8 @ 7, 8 @ 8 x 1 set 7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets* 7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE 7-8)
None None
Day 3 Day 4
Slot 7, Slot 8, Slot 9 Slot 10, Slot 11, Slot 12
Supplemental 3 Supplemental 4
lection ** **Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****E
Slot 1 Rest/Notes
None
Slot 4 Rest/Notes
None
Slot 7 Rest/Notes
None
Slot 10 Rest/Notes
None
None
None
None
None
None
None
None
5 @ 6, 5 @ 7, 5 @ 8 x 2 sets 8 @ 6, 8 @ 7, 8 @ 8 x 1 set
1 @ 8, 5 @ 8 x 3 sets * 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
1 @ 8, 5 @ 8 x 3 sets * 8 @ 6, 8 @ 7, 8 @ 8 x 3 sets*
1 @ 8, 4 @ 8 x 4 sets * 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
1 @ 8, 4 @ 8 x 4 sets * 6 @ 6, 6 @ 7, 6 @ 8 x 3 sets*
1 @ 8, 4 @ 8 x 3 sets* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
1 @ 8, 4 @ 8 x 2 sets* 5 @ 7, 5 @ 8, 5 @ 9 x 2 sets
None None

None None
None None
None None
None None
None None
None None
None None
None None
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 2 Slot 2 Rest/Notes
Press with belt 3-5 minute rest between work sets
None None

Floor Press 3-5 minute rest between work sets
2ct Paused Bench 3-5 minute rest between work sets
None None

Squat, no belt 3-5 minute rest between work sets
2ct paused squat 3-5 minute rest between work sets
None None

None None
None None
None None
None None
None None
None None
None None
None None
Volume and Intensity of 1st
SlotConditioning
6 Session Per Week (between days 1 and 2 of lifting)
7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE
400m
7-8)Run Test/500m Row Test
7 Minute As Many Reps As Possible (AMRAP) in sets of 5-20Every
(RPE 27-8)
min x 20 min, sprint 30 seconds
(RPE 27-8)
(RPE 27-8)
(RPE 27-8)
(RPE 27-8)
8 Minute As Many Reps As Possible (AMRAP) in sets of 5-20 (RPE
400m
7-8)Run Test/500m Row Test
None None
Volume and Intensity of Slot 12

None
None
None
None
None
None
None
None
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 3
Chin ups
Chin ups
Chin ups
Chin ups
Chin ups
Chin ups
Chin ups
None
Exercise Slot 6
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
None
Exercise Slot 9
Pull Ups
Pull Ups
Pull Ups
Pull Ups
Pull Ups
Pull Ups
Pull Ups
None
Exercise Slot 12
None
None
None
None
None
None
None
None
2nd Conditioning Session of Week (between days 2 and3rd
3 of
Conditioning
lifting) Session of Week (After Day 3 of lifting) None
5K Run/Row Test 1 mile run/2K Row test None
35 min run/row @ RPE 6 4 min @ RPE 8, rest 2 min, 3 rounds None
5K Run/Row Test 1 mile run/2K Row test None
None None None
****Exercise Selection ****Exercise Selection ****Exercise Selection **
Slot 3 Rest/Notes Day 1 Supplement
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
None GPP Or none

AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
None GPP Or none

AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
AMRAP GPP Or none
None GPP Or none

None None
None None
None None
None None
None None
None None
None None
None None
Day 1 Supplement Notes
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none

GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none

GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none

None
None
None
None
None
None
None
None

Endurance Template v2.1 - Pounds

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Endurance Template (Pounds)

1) Watch the introductory video https://youtu.be/jXaujU2qvws

2) Look over the help tab.

4) Email your coach or [email protected] if you have any problems!

ing this template in the highlighted cell to the RIGHT

dicine.com if you have any problems!

HOW TO USE CALCULATORS

HOW TO USE WEEKLY TABS

LOGGING YOUR DATA

r the current exercise and set.

mpleted for the current exercise and set.

xertion) for the current exercise and set.

record data for each set.

carry on a conversation in full sentences.

iculty/not possible to sustain.

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! Month's average cals

Month's average Weight #DIV/0! #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Month's average Weight 0.1 #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Conditioning (GPP frequency and

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

303 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

ed Exertion) and number of reps.

8 reps at 9 RPE, you would enter a number in the highlighted box.

8 REPS 9 REPS 10 REPS

EP MAX: 100 lbs

you would refer to the highlighted box.

79 lbs 76 lbs 74 lbs