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Week Squat Session One Comp Squat HB Pause Squat Sets Reps Weight Sets

A 6 week plan designed to accumulate training volume in the squat/bench press/deadlift and create a mild overreach.

Uploaded by

Rob Rees
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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53 views

Week Squat Session One Comp Squat HB Pause Squat Sets Reps Weight Sets

A 6 week plan designed to accumulate training volume in the squat/bench press/deadlift and create a mild overreach.

Uploaded by

Rob Rees
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Session One

Week
1/17/2016
1/24/2016
1/31/2016
2/7/2016
2/14/2016
2/21/2016
2/28/2016
3/6/2016
3/13/2016
3/20/2016
3/27/2016
4/3/2016
4/10/2016
4/17/2016
4/24/2016
5/1/2016
5/8/2016
5/15/2016
5/22/2016
5/29/2016
6/5/2016
6/12/2016
6/19/2016
6/26/2016
7/3/2016
7/10/2016
7/17/2016
7/24/2016
7/31/2016
8/7/2016
8/14/2016
8/21/2016
8/28/2016
9/4/2016
9/11/2016
9/18/2016
9/25/2016

Sets
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8

Comp Squat
Reps
Weight
6
195
6
200
5
205
5
210
3
215
3
220
6
205
6
210
5
215
5
220
3
225
3
230
6
215
6
220
5
225
5
230
3
235
3
240
6
225
6
230
5
235
5
240
3
245
3
250
6
235
6
240
5
245
5
250
3
255
3
260

HB Pause Squa
Volume
4680
4800
5125
5250
5160
5280
4920
5040
5375
5500
5400
5520
5160
5280
5625
5750
5640
5760
5400
5520
5875
6000
5880
6000
5640
5760
6125
6250
6120
6240

Sets
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6

Squat

ssion One
HB Pause Squat
Reps
Weight
5
150
5
150
5
150
4
160
4
160
4
160
5
160
5
160
5
160
4
170
4
170
4
170
5
170
5
170
5
170
4
180
4
180
4
180
5
180
5
180
5
180
4
190
4
190
4
190
5
190
5
190
5
190
4
200
4
200
4
200

Volume
3750
3750
3750
3840
3840
3840
4000
4000
4000
4080
4080
4080
4250
4250
4250
4320
4320
4320
4500
4500
4500
4560
4560
4560
4750
4750
4750
4800
4800
4800

Session
Volume
8430
8550
8875
9090
9000
9120
8920
9040
9375
9580
9480
9600
9410
9530
9875
10070
9960
10080
9900
10020
10375
10560
10440
10560
10390
10510
10875
11050
10920
11040

Sets
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5

Session Two
Beltless Comp Squat
Reps
Weight
5
175
5
180
5
185
4
190
4
195
4
200
5
185
5
190
5
195
4
200
4
205
4
210
5
195
5
200
5
205
4
210
4
215
4
220
5
205
5
210
5
215
4
220
4
225
4
230
5
215
5
220
5
225
4
230
4
235
4
240

Two
mp Squat
Volume
3500
3600
3700
3800
3900
4000
3700
3800
3900
4000
4100
4200
3900
4000
4100
4200
4300
4400
4100
4200
4300
4400
4500
4600
4300
4400
4500
4600
4700
4800

Total
Squat
Volume
11930
12150
12575
12890
12900
13120
12620
12840
13275
13580
13580
13800
13310
13530
13975
14270
14260
14480
14000
14220
14675
14960
14940
15160
14690
14910
15375
15650
15620
15840

Session One
Sets
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8
4
4
5
5
8
8

Comp Bench
Reps
Weight
6
130
6
130
5
135
5
135
3
140
3
140
6
140
6
140
5
145
5
145
3
150
3
150
6
150
6
150
5
155
5
155
3
160
3
160
6
160
6
160
5
165
5
165
3
170
3
170
6
170
6
170
5
175
5
175
3
180
3
180

Volume
3120
3120
3375
3375
3360
3360
3360
3360
3625
3625
3600
3600
3600
3600
3875
3875
3840
3840
3840
3840
4125
4125
4080
4080
4080
4080
4375
4375
4320
4320

Bench
Session One
Sets
5
5
5
8
8
8
5
5
5
8
8
8
5
5
5
8
8
8
5
5
5
8
8
8
5
5
5
8
8
8

Close Grip Bench


Reps
Weight
5
120
5
120
5
120
3
130
3
130
3
130
5
125
5
125
5
125
3
135
3
135
3
135
5
130
5
130
5
130
3
140
3
140
3
140
5
135
5
135
5
135
3
145
3
145
3
145
5
140
5
140
5
140
3
150
3
150
3
150

Volume
3000
3000
3000
3120
3120
3120
3125
3125
3125
3240
3240
3240
3250
3250
3250
3360
3360
3360
3375
3375
3375
3480
3480
3480
3500
3500
3500
3600
3600
3600

Session
Volume
6120
6120
6375
6495
6480
6480
6485
6485
6750
6865
6840
6840
6850
6850
7125
7235
7200
7200
7215
7215
7500
7605
7560
7560
7580
7580
7875
7975
7920
7920

Sets
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5
4
4
4
5
5
5

Session Two
Comp Bench
Reps
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5
6
6
6
5
5
5

Session Two
Comp Bench
Weight
110
110
110
120
120
120
120
120
120
130
130
130
130
130
130
140
140
140
140
140
140
150
150
150
150
150
150
160
160
160

Volume
2640
2640
2640
3000
3000
3000
2880
2880
2880
3250
3250
3250
3120
3120
3120
3500
3500
3500
3360
3360
3360
3750
3750
3750
3600
3600
3600
4000
4000
4000

Total
Bench
Volume
8760
8760
9015
9495
9480
9480
9365
9365
9630
10115
10090
10090
9970
9970
10245
10735
10700
10700
10575
10575
10860
11355
11310
11310
11180
11180
11475
11975
11920
11920

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