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Think Strong - Ben Pollack

The document provides instructions for customizing a strength training program using squat, bench press, and deadlift numbers. It includes a sample 4-week training block with exercises, sets, reps, and loads for each workout. The goal is to think strong and build strength and muscle through offseason bodyweight and barbell training.

Uploaded by

Juanma Gonzalez
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
2K views

Think Strong - Ben Pollack

The document provides instructions for customizing a strength training program using squat, bench press, and deadlift numbers. It includes a sample 4-week training block with exercises, sets, reps, and loads for each workout. The goal is to think strong and build strength and muscle through offseason bodyweight and barbell training.

Uploaded by

Juanma Gonzalez
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
You are on page 1/ 29

Think Strong: Offseason

Wee
Bodyweight:

Customize your program using this control panel!


Enter your squat, bench press, and deadlift
numbers below to find your training weights. If You can keep any general n
you don't know your 1RM, you can find it using
the calculator on the Tools tab.

Day
Exercise
705
Squat Pounds

Squat

425
Bench Press Pounds

800 Bench Press


Deadlif Pounds

Accessories

Overhead 200 Pounds Day


Press Exercise

Deadlif
Overhead Press

Accessories

Day
Exercise

Squat

Bench Press

Accessories
Block 1
Week 1 Week 2
Bodyweight:

You can keep any general notes about this week here. You can keep any general notes about this week here

Day 1 Day 1
Set Reps Load RIT Exercise Set Reps
Ramp-Up 1 3 415 Ramp-Up 1 2
Ramp-Up 2 2 470 Ramp-Up 2 1
Work Set 1 5 520 Work Set 1 2
Work Set 2 5 520 Work Set 2 2
Squat
Work Set 3 5 520 Work Set 3 2
Work Set 4 5 520 Work Set 4 2
Work Set 5 2
Work Set 6 2
Ramp-Up 1 3 250 Ramp-Up 1 2
Ramp-Up 2 2 285 Ramp-Up 2 1
Work Set 1 5 315 Work Set 1 2
Work Set 2 5 315 Work Set 2 2
Bench Press
Work Set 3 5 315 Work Set 3 2
Work Set 4 5 315 Work Set 4 2
Work Set 5 2
Work Set 6 2
Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Set Reps Load RIT Exercise Set Reps
Ramp-Up 1 3 470 Ramp-Up 1 2
Ramp-Up 2 2 530 Ramp-Up 2 1
Work Set 1 5 590 Work Set 1 2
Work Set 2 5 590 Work Set 2 2
Deadlif
Work Set 3 5 590 Work Set 3 2
Work Set 4 5 590 Work Set 4 2
Work Set 5 2
Work Set 6 2
Ramp-Up 1 3 120 Ramp-Up 1 2
Ramp-Up 2 2 135 Ramp-Up 2 1
Work Set 1 5 150 Work Set 1 2
Work Set 2 5 150 Work Set 2 2
Overhead Press
Work Set 3 5 150 Work Set 3 2
Work Set 4 5 150 Work Set 4 2
Work Set 5 2
Work Set 6 2
Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3 Day 3
Set Reps Load RIT Exercise Set Reps
Work Set 1 5 390 Work Set 1 4
Work Set 2 5 390 Work Set 2 4
Squat
Work Set 3 5 390 Work Set 3 4
Work Set 4 4
Work Set 1 5 235 Work Set 1 4
Work Set 2 5 235 Work Set 2 4
Bench Press
Work Set 3 5 235 Work Set 3 4
Work Set 4 4
Accessories
Barbell Row Barbell Row
ock 1
eek 2 Week 3
Bodyweight:

notes about this week here. You can keep any general notes about this week here.

ay 1 Day 1
Load RIT Exercise Set Reps Load RIT
480 Ramp-Up 1 2 480
540 Ramp-Up 2 1 540
600 Work Set 1 3 600
600 Work Set 2 3 600
Squat
600 Work Set 3 3 600
600 Work Set 4 3 600
600
600
290 Ramp-Up 1 2 290
325 Ramp-Up 2 1 325
360 Work Set 1 3 360
360 Work Set 2 3 360
Bench Press
360 Work Set 3 3 360
360 Work Set 4 3 360
360
360
erse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

ay 2 Day 2
Load RIT Exercise Set Reps Load RIT
545 Ramp-Up 1 2 545
610 Ramp-Up 2 1 610
680 Work Set 1 3 680
680 Work Set 2 3 680
Deadlif
680 Work Set 3 3 680
680 Work Set 4 3 680
680
680
135 Ramp-Up 1 2 135
155 Ramp-Up 2 1 155
170 Work Set 1 3 170
170 Work Set 2 3 170
Overhead Press
170 Work Set 3 3 170
170 Work Set 4 3 170
170
170
/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

ay 3 Day 3
Load RIT Exercise Set Reps Load RIT
400 Work Set 1 10 Any
400 Work Set 2 10 Any
Leg Press
400 Work Set 3 10 Any
400
245 Work Set 1 10 Any
245 Work Set 2 10 Any
Barbell Row
245 Work Set 3 10 Any
245
Accessories
Barbell Row Barbell Row
Block 2
Week 4 Week 5
Bodyweight: Bodyweight:

You can keep any general notes about this week here. You can keep any general notes ab

Day 1 Day 1
Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 3 435 Ramp-Up 1
Ramp-Up 2 2 490 Ramp-Up 2
Work Set 1 5 545 Work Set 1
Work Set 2 5 545 Work Set 2
Squat Squat
Work Set 3 5 545 Work Set 3
Work Set 4
Work Set 5

Ramp-Up 1 3 260 Ramp-Up 1


Ramp-Up 2 2 295 Ramp-Up 2
Work Set 1 5 325 Work Set 1
Work Set 2 5 325 Work Set 2
Bench Press Bench Press
Work Set 3 5 325 Work Set 3
Work Set 4
Work Set 5

Accessories Reverse Hyperextension, Abs Accessories Reverse Hype

Day 2 Day 2
Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 3 490 Ramp-Up 1
Ramp-Up 2 2 555 Ramp-Up 2
Work Set 1 5 615 Work Set 1
Work Set 2 5 615 Work Set 2
Deadlif Deadlif
Work Set 3 5 615 Work Set 3
Work Set 4
Work Set 5
Ramp-Up 1 3 125 Ramp-Up 1
Ramp-Up 2 2 140 Ramp-Up 2
Work Set 1 5 155 Work Set 1
Work Set 2 5 155 Work Set 2
Overhead Press Overhead Press
Work Set 3 5 155 Work Set 3
Work Set 4
Work Set 5

Accessories Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up,

Day 3 Day 3
Exercise Set Reps Load RIT Exercise Set
Work Set 1 5 410 Work Set 1
Work Set 2 5 410 Work Set 2
Squat Squat
Work Set 3 5 410 Work Set 3
Work Set 4
Work Set 1 5 245 Work Set 1
Work Set 2 5 245 Work Set 2
Bench Press Bench Press
Work Set 3 5 245 Work Set 3
Work Set 4
Accessories Accessories
Barbell Row Barb
Block 2
Week 5 Week 6
Bodyweight:

p any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Reps Load RIT Exercise Set Reps Load
2 490 Ramp-Up 1 2 490
1 555 Ramp-Up 2 1 555
2 615 Work Set 1 3 615
2 615 Work Set 2 3 615
Squat
2 615 Work Set 3 3 615
2 615
2 615

2 295 Ramp-Up 1 2 295


1 335 Ramp-Up 2 1 335
2 370 Work Set 1 3 370
2 370 Work Set 2 3 370
Bench Press
2 370 Work Set 3 3 370
2 370
2 370

Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Reps Load RIT Exercise Set Reps Load
2 555 Ramp-Up 1 2 555
1 625 Ramp-Up 2 1 625
2 695 Work Set 1 3 695
2 695 Work Set 2 3 695
Deadlif
2 695 Work Set 3 3 695
2 695
2 695
2 140 Ramp-Up 1 2 140
1 160 Ramp-Up 2 1 160
2 175 Work Set 1 3 175
2 175 Work Set 2 3 175
Overhead Press
2 175 Work Set 3 3 175
2 175
2 175

Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3 Day 3
Reps Load RIT Exercise Set Reps Load
4 420 Work Set 1 10
4 420 Work Set 2 10
Leg Press
4 420 Work Set 3 10
4 420
4 255 Work Set 1 10
4 255 Work Set 2 10
Barbell Row
4 255 Work Set 3 10
4 255
Accessories
Barbell Row Barbell Row
Week 7
Bodyweight:

this week here. You can keep any general notes about this week here.

Day 1
RIT Exercise Set Reps Load RIT
Ramp-Up 1 3 450
Ramp-Up 2 2 510
Work Set 1 5 565
Work Set 2 5 565
Squat

Ramp-Up 1 3 270
Ramp-Up 2 2 305
Work Set 1 5 340
Work Set 2 5 340
Bench Press

ension, Abs Accessories Reverse Hyperextension, Abs

Day 2
RIT Exercise Set Reps Load RIT
Ramp-Up 1 3 510
Ramp-Up 2 2 575
Work Set 1 5 640
Work Set 2 5 640
Deadlif
Ramp-Up 1 3 130
Ramp-Up 2 2 145
Work Set 1 5 160
Work Set 2 5 160
Overhead Press

e-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3
RIT Exercise Set Reps Load RIT
Work Set 1 5 425
Work Set 2 5 425
Squat
Work Set 3 5 425

Work Set 1 5 255


Work Set 2 5 255
Bench Press
Work Set 3 5 255

Accessories
ow Barbell Row
Block 3
Week 8 Week 9
Bodyweight: Bodyweight:

You can keep any general notes about this week here. You can keep any general notes ab

Day 1 Day 1
Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 2 510 Ramp-Up 1
Ramp-Up 2 1 570 Ramp-Up 2
Work Set 1 2 635 Work Set 1
Work Set 2 2 635 Work Set 2
Squat Squat
Work Set 3 2 635

Ramp-Up 1 2 310 Ramp-Up 1


Ramp-Up 2 1 345 Ramp-Up 2
Work Set 1 2 385 Work Set 1
Work Set 2 2 385 Work Set 2
Bench Press Bench Press
Work Set 3 2 385

Accessories Reverse Hyperextension, Abs Accessories Reverse Hype

Day 2 Day 2
Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 2 575 Ramp-Up 1
Ramp-Up 2 1 650 Ramp-Up 2
Work Set 1 2 720 Work Set 1
Work Set 2 2 720 Work Set 2
Deadlif Deadlif
Work Set 3 2 720
Ramp-Up 1 2 145 Ramp-Up 1
Ramp-Up 2 1 160 Ramp-Up 2
Work Set 1 2 180 Work Set 1
Work Set 2 2 180 Work Set 2
Overhead Press Overhead Press
Work Set 3 2 180

Accessories Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up,

Day 3 Day 3
Exercise Set Reps Load RIT Exercise Set
Work Set 1 4 435 Work Set 1
Work Set 2 4 435 Work Set 2
Squat Leg Press
Work Set 3 4 435 Work Set 3
Work Set 4 4 435
Work Set 1 4 265 Work Set 1
Work Set 2 4 265 Work Set 2
Bench Press Barbell Row
Work Set 3 4 265 Work Set 3
Work Set 4 4 265
Accessories Accessories
Barbell Row Barb
Week 9

p any general notes about this week here.

Day 1
Reps Load RIT
2 510
1 570
3 635
3 635

2 310
1 345
3 385
3 385

Reverse Hyperextension, Abs

Day 2
Reps Load RIT
2 575
1 650
3 720
3 720
2 145
1 160
3 180
3 180

Chin/Pull-up, Glute-Ham Raise

Day 3
Reps Load RIT
10
10
10

10
10
10

Barbell Row
Think Strong: Meet Prep
6 Weeks Out

I strongly recommend that you use the


same numbers here as you used for the
offseason program. If you haven't run the You can keep any general notes about thi
full offseason program yet, enter your
current 1RMs instead.

Day 1
Exercise Set
815 Ramp-Up 1
Squat Pounds Ramp-Up 2
Work Set 1
Work Set 2
Squat

429
Bench Pounds
Press
Accessories Reverse Hyperexten

Day 2
Exercise Set
826
Deadlif Pounds Ramp-Up 1
Ramp-Up 2
Work Set 1
Work Set 2
Deadlif

Accessories
Glute/Ham Raise

Day 3
Exercise Set
Ramp-Up 1
Ramp-Up 2
Work Set 1
Bench Press
Work Set 2
Bench Press

Accessories Chin/Pull-up, A
Block 1
6 Weeks Out 5 Weeks Out 4 Week

general notes about this week here. You can keep any general notes about this week here. You can keep any general no

Day 1 Day 1 Day


Reps Load Exercise Set Reps Load Exercise
2 670 Ramp-Up 1 2 705
1 705 Ramp-Up 2 1 740
3 740 Work Set 1 2 780
3 720 Work Set 2 2 755
Squat Squat

Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs Accessories

Day 2 Day 2 Day


Reps Load Exercise Set Reps Load Exercise

2 680 Ramp-Up 1 2 715


1 715 Ramp-Up 2 1 755
3 750 Work Set 1 2 795
3 730 Work Set 2 2 770
Deadlif Deadlif

Accessories Accessories
Glute/Ham Raise, Abs Glute/Ham Raise, Abs

Day 3 Day 3 Day


Reps Load Exercise Set Reps Load Exercise
2 350 Ramp-Up 1 2 370
1 370 Ramp-Up 2 1 390
3 390 Work Set 1 2 410
Bench Press Bench Press
3 380 Work Set 2 2 400
Bench Press Bench Press

Chin/Pull-up, Abs Accessories Chin/Pull-up, Abs Accessories


4 Weeks Out 3 Weeks Out

can keep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Set Reps Load Exercise Set Reps Load
Ramp-Up 1 1 745 Ramp-Up 1 2 645
Ramp-Up 2 1 785 Ramp-Up 2 1 680
Work Set 1 1 825 Work Set 1 3 715
Work Set 2 1 800 Work Set 2 3 695
Squat
Work Set 3 1 775
Work Set 4 1 775

Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Set Reps Load Exercise Set Reps Load

Ramp-Up 1 1 755 Ramp-Up 1 2 655


Ramp-Up 2 1 795 Ramp-Up 2 1 690
Work Set 1 1 835 Work Set 1 3 725
Work Set 2 1 810 Work Set 2 3 705
Deadlif
Work Set 3 1 785 Work Set 3 3 685
Work Set 4 1 785 Work Set 4 3 685

Accessories Glute/Ham Raise, Abs


Glute/Ham Raise, Abs

Day 3 Day 3
Set Reps Load Exercise Set Reps Load
Ramp-Up 1 1 395 Ramp-Up 1 2 340
Ramp-Up 2 1 415 Ramp-Up 2 1 360
Work Set 1 1 435 Work Set 1 3 380
Bench Press
Work Set 2 1 420 Work Set 2 3 380
Bench Press
Work Set 3 1 420 Work Set 3 3 380
Work Set 4 1 420 Work Set 4 3 380

Chin/Pull-up, Abs Accessories Chin/Pull-up, Abs


Block 2
2 Weeks Out 1 Week Out

You can keep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Exercise Set Reps Load Exercise Set Reps
Ramp-Up 1 2 685 Ramp-Up 1 2
Ramp-Up 2 1 720 Ramp-Up 2 1
Work Set 1 3 760 Work Set 1 2
Squat Squat

Accessories Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Exercise Set Reps Load Exercise Set Reps

Ramp-Up 1 2 695 Ramp-Up 1 2


Ramp-Up 2 1 730 Ramp-Up 2 1
Work Set 1 3 770 Work Set 1 2
Work Set 2 3 770 Work Set 2 2
Deadlif Deadlif

Accessories Glute/Ham Raise, Abs Accessories Glute/Ham Raise, Abs

Day 3 Day 3
Exercise Set Reps Load Exercise Set Reps
Ramp-Up 1 2 360 Ramp-Up 1 2
Ramp-Up 2 1 380 Ramp-Up 2 1
Work Set 1 3 400 Work Set 1 2
Bench Press Bench Press
Work Set 2 3 400 Work Set 2 2
Bench Press Bench Press

Accessories Chin/Pull-up, Abs Accessories Chin/Pull-up, Abs


t

about this week here.

Load
720
760
800

yperextension, Abs

Load

730
770
810
810

Ham Raise, Abs

Load
380
400
420
420

/Pull-up, Abs
Think Strong: Extras
1-Rep Max Cal

Amount Lifed

800

Enter a weight in the "Amount


estimated 1RM for 1-5 reps. Gen
accurate for high
1-Rep Max Calculator Attempt Selection Calculator

# of Reps Estimated 1RM Exercise Goal Weight/Third Attempt


1 800
2 820 Squat 800
3 845
4 870 Suggested Second Attempt 760
5 900 Suggested Opener 705
Suggested Last Warmup 640

a weight in the "Amount Lifted" box to get the


ed 1RM for 1-5 reps. Generally, the formula isn't
accurate for higher reps. Bench 400
Suggested Second Attempt 380
Suggested Opener 360
Suggested Last Warmup 335

Deadlif 800
Suggested Second Attempt 760
Suggested Opener 705
Suggested Last Warmup 640

Enter a weight in the "Gaol Weight" box to get


your suggested attempts for each lift.
Calculator

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