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14 Week Advanced Strength Block - Squats

This document outlines a 4 week training program with details on exercises, sets, reps, loads and other metrics. Each week focuses on different lifts and accessories on specific days. The loads and intensities generally increase each week, starting around 60-65% of 1RM and progressing to around 68-79% by week 4. Recovery is also tracked with RPE and fatigue scales. The goal is to gradually overload the lifts and muscles each week through progressive increases in volume and intensity.

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John c
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67 views

14 Week Advanced Strength Block - Squats

This document outlines a 4 week training program with details on exercises, sets, reps, loads and other metrics. Each week focuses on different lifts and accessories on specific days. The loads and intensities generally increase each week, starting around 60-65% of 1RM and progressing to around 68-79% by week 4. Recovery is also tracked with RPE and fatigue scales. The goal is to gradually overload the lifts and muscles each week through progressive increases in volume and intensity.

Uploaded by

John c
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MAXES: lbs weight x reps

SQUAT: 515 515 x 1


BENCH: 300 300 x 1
DEADLIFT: 545 545 x 1

CATEGORY: WK 1 WK 2 WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 3 x 5 350 68.0% 6 3 x 6 365 71.0% 6 4 x 5 390 76.0% 6 3 x 6 390 76.0% 6
SQUAT Front Squat 2 x 6 220 43.0% 6 2 x 8 220 43.0% 6 2 x 6 235 46.0% 6 3 x 8 235 46.0% 6
BENCH Feet Up TNG Bench 4 x 5 185 61.0% 6 4 x 6 190 63.0% 6 5 x 5 205 68.0% 6 5 x 6 205 68.0% 6
ACC DB Chest Fly 3 x 8 6 3 x 10 6 3 x 12 6 3 x 15 6
ACC DB Rear Delts 3 x 8 6 3 x 10 6 3 x 12 6 3 x 15 6

TUESDAY
BENCH 2 Count Pause Bench 4 x 2 185 61.0% 6 4 x 2 190 63.0% 6 3 x 3 190 63.0% 6 3 x 3 190 63.0% 6
DEADLIFT 2 Count Pause Deadlift 4 x 2 340 62.0% 6 4 x 2 350 64.0% 6 3 x 3 350 64.0% 6 3 x 3 350 64.0% 6
ACC Vertical Pull 3 x 8 7 3 x 10 7 3 x 8 7 3 x 10 7
ACC Inverted Row 3 x 8 7 3 x 10 7 3 x 12 7 3 x 15 7
ACC Plank 3 x 30-45 sec 7 3 x 30-45 sec 7 3 x 45-60 sec 7 3 x 45-60 sec 7

THURSDAY
SQUAT Competition Squat 3 x 3 365 71.0% 7 3 x 4 390 76.0% 7 4 x 3 405 79.0% 7 4 x 4 405 79.0% 7.5
SQUAT Competition Squat 1 x 4 365 71.0% 7 1 x 5 390 76.0% 7.5 1 x 4 405 79.0% 7.5 1 x 5 405 79.0% 8
BENCH Competition Bench 4 x 3 215 72.0% 7 4 x 4 230 77.0% 7 4 x 3 235 79.0% 7 4 x 4 235 79.0% 7.5
BENCH Competition Bench 1 x 4 215 72.0% 7 1 x 5 230 77.0% 7.5 2 x 4 235 79.0% 7.5 2 x 5 235 79.0% 8
ACC DB Incline Bench 3 x 6 7 3 x 8 7 3 x 6 8 3 x 8 8
ACC Triceps 3 x 8 7 3 x 10 7 3 x 8 8 3 x 10 8

FRIDAY
BENCH BB Floor Press 3 x 4 185 61.0% 7 3 x 4 190 63.0% 7 4 x 3 195 65.0% 7 3 x 5 190 63.0% 7.5
DEADLIFT Competition Deadlift 3 x 3 390 72.0% 7 3 x 4 415 76.0% 7 4 x 3 430 79.0% 7 3 x 5 420 77.0% 7.5
DEADLIFT Romanian Deadlift 3 x 6 225 41.0% 7 3 x 8 225 41.0% 7 3 x 10 225 41.0% 7 3 x 12 225 41.0% 8
ACC Horizontal Pull 3 x 6 7 3 x 8 7 4 x 6 8 4 x 8 8
ACC Biceps 3 x 8 7 3 x 10 7 4 x 8 8 4 x 10 8

average intensity: 62.9% average intensity: 65.8% average intensity: 68.2% average intensity: 67.8%
MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 4 x 5 250 79.0% 7 3 x 8 225 71.0% 7 SQUAT Competition Squat 4 x 6 240 76.0% 7 5 x 5 250 79.0% 7.5
SQUAT Front Squat 3 x 6 150 47.0% 7 3 x 10 135 43.0% 7 SQUAT 2 Count Pause Squat 3 x 2 205 65.0% 6 3 x 3 205 65.0% 6
BENCH TNG Bench 5 x 5 170 77.0% 7 4 x 8 155 70.0% 7 BENCH TNG Bench 4 x 6 170 77.0% 7 5 x 5 175 79.0% 7.5
ACC DB Chest Fly 3 x 10 6 3 x 12 6 ACC DB Chest Fly 3 x 10 6 3 x 8 6
ACC DB Rear Delts 3 x 10 6 3 x 12 6 ACC DB Rear Delts 3 x 10 6 3 x 8 6

TUESDAY TUESDAY
BENCH 2 Count Pause Bench 4 x 2 145 65.0% 6 4 x 3 140 63.0% 6 BENCH Pin Press, Mid Level 3 x 4 185 83.0% 6 4 x 3 190 86.0% 6
DEADLIFT Competition Deadlift 3 x 4 300 79.0% 7 5 x 3 305 80.0% 7 DEADLIFT Competition Deadlift 4 x 4 300 79.0% 7 5 x 3 305 80.0% 7
ACC Vertical Pull 4 x 8 7 4 x 10 7 ACC Vertical Pull 4 x 8 7 3 x 10 7
ACC Inverted Row 4 x 8 7 4 x 10 7 ACC Inverted Row 4 x 8 7 3 x 10 7
ACC Plank 3 x 60-75 sec 7 4 x 60-75 sec 7 ACC Deadbugs (per side) 3 x 6 7 3 x 8 7

THURSDAY THURSDAY
SQUAT Competition Squat 4 x 3 255 81.0% 7.5 3 x 5 250 79.0% 7.5 SQUAT Competition Squat 1 x 4 265 84.0% 8 1 x 3 270 85.0% 8
SQUAT Competition Squat 1 x 4 255 81.0% 8 1 x 6 250 79.0% 8 SQUAT Competition Squat 3 x 4 255 81.0% 8 4 x 3 260 82.0% 8
BENCH Competition Bench 5 x 3 180 81.0% 7.5 4 x 5 175 79.0% 7.5 BENCH Competition Bench 1 x 4 185 83.0% 8 1 x 3 190 86.0% 8
BENCH Competition Bench 1 x 6 165 74.0% 8 1 x 8 155 70.0% 8.5 BENCH Competition Bench 4 x 4 180 81.0% 8 5 x 3 185 83.0% 8
ACC DB Incline Bench 4 x 6 8 4 x 8 8 ACC DB Shoulder Press 3 x 6 8 3 x 8 8
ACC Triceps 4 x 8 8 4 x 10 8 ACC Triceps 4 x 8 8 3 x 10 8

FRIDAY FRIDAY
BENCH BB Floor Press 4 x 4 145 65.0% 7.5 5 x 3 150 68.0% 7.5 BENCH Competition Bench 4 x 2 165 74.0% 6 4 x 2 170 77.0% 6
DEADLIFT Competition Deadlift 4 x 3 310 81.0% 7.5 3 x 5 300 79.0% 8 DEADLIFT Competition Deadlift 4 x 3 315 83.0% 8 5 x 2 325 85.0% 8
DEADLIFT Romanian Deadlift 4 x 8 165 43.0% 8 4 x 10 165 43.0% 8 DEADLIFT 2-4" Block Pull 3 x 2 335 88.0% 8 3 x 3 335 88.0% 8
ACC Horizontal Pull 4 x 10 8 4 x 8 8 ACC Horizontal Pull 4 x 6 8 3 x 8 8
ACC Biceps 3 x 12 8 4 x 10 8 ACC Biceps 3 x 12 8 3 x 10 8

average intensity: 71.1% average intensity: 68.7% average intensity: 79.5% average intensity: 81.3%
MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 5 x 4 245 77.0% 7 5 x 5 250 79.0% 7.5 SQUAT Competition Squat 5 x 4 250 79.0% 7 4 x 5 245 77.0% 7.5
SQUAT 2 Count Pause Squat 2 x 2 215 68.0% 6 3 x 3 215 68.0% 6 SQUAT 2 Count Pause Squat 3 x 2 220 70.0% 7 3 x 3 215 68.0% 7
BENCH Competition Bench 5 x 4 170 77.0% 7 5 x 5 170 77.0% 7.5 BENCH Compeition Bench 6 x 4 175 79.0% 7.5 5 x 5 170 77.0% 7.5
ACC DB Tate Press 3 x 8 7 3 x 10 7 ACC DB Tate Press 3 x 8 7 3 x 10 7
ACC DB Rear Delts 3 x 12 6 3 x 10 6 ACC DB Rear Delts 3 x 8 6 3 x 10 6

TUESDAY TUESDAY
BENCH Pin Press, Mid Level 3 x 4 185 83.0% 6 4 x 3 195 88.0% 7 BENCH Pin Press, Mid Level 4 x 2 205 93.0% 7 5 x 1 210 95.0% 7
DEADLIFT Competition Deadlift 6 x 2 295 77.0% 6 5 x 3 305 80.0% 7 DEADLIFT Competition Deadlift 6 x 2 295 77.0% 6 5 x 3 305 80.0% 7
ACC Vertical Pull 3 x 8 7 3 x 10 7 ACC Vertical Pull 3 x 8 7 3 x 6 7
ACC Inverted Row 3 x 8 7 3 x 10 7 ACC Inverted Row 3 x 8 7 3 x 6 7
ACC Deadbugs (per side) 3 x 8 7 3 x 10 7 ACC Deadbugs (per side) 3 x 8 7 3 x 10 7

THURSDAY THURSDAY
SQUAT Competition Squat 1 x 2 275 87.0% 8 1 x 3 275 87.0% 8.5 SQUAT Competition Squat 2 x 1 285 90.0% 8.5 2 x 1 295 93.0% 9
SQUAT Competition Squat 5 x 2 265 84.0% 8 4 x 3 260 82.0% 8 SQUAT Competition Squat 5 x 2 270 85.0% 8 3 x 3 265 84.0% 8.5
BENCH Competition Bench 1 x 2 195 88.0% 8 2 x 3 190 86.0% 8.5 BENCH Competition Bench 2 x 1 200 90.0% 8.5 2 x 1 205 93.0% 9
BENCH Competition Bench 6 x 2 185 83.0% 8 4 x 3 180 81.0% 8 BENCH Competition Bench 6 x 2 190 86.0% 8 4 x 3 185 83.0% 8.5
ACC DB Shoulder Press 2 x 6 8 3 x 5 8 ACC DB Shoulder Press 3 x 6 8 3 x 5 8
ACC Triceps 3 x 6 8 3 x 8 8 ACC Triceps 3 x 6 8 3 x 8 8

FRIDAY FRIDAY
BENCH Competition Bench 3 x 3 170 77.0% 7 3 x 3 170 77.0% 7 BENCH Competition Bench 4 x 2 175 79.0% 7 4 x 2 175 79.0% 7
DEADLIFT Competition Deadlift 5 x 3 315 83.0% 8 5 x 2 325 85.0% 8 DEADLIFT Competition Deadlift 1 x 1 345 91.0% 9 1 x 1 360 95.0% 9.5
DEADLIFT 2-4" Block Pull 3 x 2 345 91.0% 8.5 3 x 3 340 89.0% 8.5 DEADLIFT Competition Deadlift 4 x 3 320 84.0% 8.5 4 x 2 330 87.0% 8.5
ACC Horizontal Pull 3 x 6 8 3 x 8 8 DEADLIFT 2-4" Block Pull 3 x 2 350 92.0% 8.5 3 x 1 365 96.0% 8.5
ACC Biceps 3 x 8 8 3 x 10 8 ACC Biceps 3 x 8 8 3 x 10 8

average intensity: 81.3% average intensity: 81.6% average intensity: 84.2% average intensity: 85.2%
MAXES: lbs weight x reps
SQUAT: 315 315 x 1
BENCH: 220 220 x 1
DEADLIFT: 380 380 x 1

CATEGORY: WK 1 CATEGORY: WK 2 CATEGORY: WK 3 WK 4

MONDAY Exercise S X R LOAD %1RM FsRPE MONDAY Exercise S X R LOAD %1RM FsRPE SUNDAY Exercise S X R LOAD %1RM FsRPE S X R LOAD %1RM FsRPE
SQUAT Competition Squat 5 x 4 245 77.0% 7 SQUAT Competition Squat 1 x 1 275 87.0% 8 ACC Compete x x
SQUAT 2 Count Pause Squat 2 x 2 205 65.0% 6 SQUAT Competition Squat 4 x 3 235 74.0% 6 ACC x x
BENCH Competition Bench 5 x 4 170 77.0% 7 BENCH Competition Bench 1 x 1 195 88.0% 8 ACC x x
BENCH 2 Count Pause Bench 2 x 2 145 65.0% 6 BENCH Competition Bench 5 x 3 165 74.0% 6 ACC x x
ACC DB Rear Delts 3 x 12 6 ACC x ACC x x

TUESDAY TUESDAY TUESDAY


BENCH Pin Press, Mid Level 3 x 1 215 97.0% 7.5 BENCH Competition Bench 1 x 1 175 79.0% 6 ACC x x
DEADLIFT Competition Deadlift 5 x 2 285 75.0% 6 DEADLIFT Competition Deadlift 1 x 1 315 83.0% 6 ACC x x
ACC Vertical Pull 2 x 6 7 DEADLIFT Competition Deadlift 2 x 2 305 80.0% 6 ACC x x
ACC Inverted Row ACC ACC x x
ACC Deadbugs (per side) 2 x 6 7 ACC x ACC x x

THURSDAY THURSDAY THURSDAY


SQUAT Competition Squat 1 x 1 305 97.0% 9.5 SQUAT Competition Squat 1 x 1 245 77.0% 6 ACC x x
SQUAT Competition Squat 5 x 2 260 82.0% 8 SQUAT Competition Squat 4 x 1 235 74.0% 6 ACC x x
BENCH Competition Bench 1 x 1 210 95.0% 9.5 BENCH Competition Bench 1 x 1 175 79.0% 6 ACC x x
BENCH Competition Bench 6 x 2 185 83.0% 8 BENCH Competition Bench 5 x 1 165 74.0% 6 ACC x x
ACC DB Shoulder Press ACC x ACC x x
ACC Triceps 2 x 6 8 ACC x ACC x x

FRIDAY FRIDAY FRIDAY


BENCH Competition Bench 3 x 3 170 77.0% 7 ACC x ACC x x
DEADLIFT Competition Deadlift 1 x 1 345 91.0% 9 ACC x ACC x x
DEADLIFT Competition Deadlift 3 x 3 305 80.0% 7.5 ACC x ACC x x
DEADLIFT 2-4" Block Pull 1 x 1 375 99.0% 9 ACC x ACC x x
ACC Biceps 3 x 12 7 ACC x ACC x x

average intensity: 82.9% average intensity: 79.0% average intensity: #DIV/0! average intensity: #DIV/0!
WEEK DATE TRAINING NOTES Block
1 4/15/2018 Intro 5
2 4/22/2018 Volume 6
Introduction to new training. Slowly increase volume. 1
3 4/29/2018 Volume 5
4 5/6/2018 Volume 6
5 5/13/2018 Volume 5
6 5/20/2018 Volume 8
Build volume to undercoverable point, then switch to lower volume and higher intensity. 2
7 5/27/2018 Strength 6 265x4 185x4 315x3
8 6/3/2018 Strength 5 270x3 190x3 325x2
9 6/10/2018 Deload/Peak 4 275x2 195x2 315x3
10 6/17/2018 Peak 5 275x3 190x3 325x2
Lower volume and increase intensity further to begin peaking body for meet. 3
11 6/24/2018 Peak 4 285x1 200x1 345x1
12 7/1/2018 Peak 5 295x1 205x1 360x1
13 7/8/2018 Peak/Taper 4 305x1 210x1 345x1
14 7/15/2018 Meet Week 3 275x1 195x1 315x1
Finish peak and then taper before meet on 7/22. 4
Block 1 Block 2 Block 3 Block 4
Week 1 131 19.9% 180 25.6% 124 24.2% 105 69.5%
Week 2 160 24.3% 232 33.0% 147 28.7% 46 30.5%
Week 3 165 25.0% 144 20.5% 123 24.0% 0 0.0%
Week 4 203 30.8% 146 20.8% 119 23.2% 0 0.0%

Total 659 702 513 151

Week 1 257.67 23.9% 198.89 23.4% 234.31 24.9% 224.05 51.6%


Week 2 269.31 24.9% 189.68 22.3% 234.25 24.9% 210.00 48.4%
Week 3 279.00 25.8% 228.75 26.9% 238.50 25.4% 0.00 0.0%
Week 4 273.57 25.3% 234.42 27.5% 233.70 24.8% 0.00 0.0%

Total 1079.56 851.73 940.76 434.05

Week 1 12635 18.7% 11780 23.7% 8960 22.1% 8625 66.8%


Week 2 16720 24.7% 14700 29.6% 12130 30.0% 4280 33.2%
Week 3 17100 25.3% 11110 22.4% 9590 23.7% 0 0.0%
Week 4 21165 31.3% 12025 24.2% 9810 24.2% 0 0.0%

Total 67620 49615 40490 12905

Week 1 10840 19.8% 11420 24.0% 9760 24.1% 8585 69.1%


Week 2 13190 24.1% 13630 28.6% 11420 28.2% 3845 30.9%
Week 3 13875 25.4% 11240 23.6% 9920 24.5% 0 0.0%
Week 4 16820 30.7% 11360 23.8% 9330 23.1% 0 0.0%

Total 54725 47650 40430 12430

Week 1 10280 18.3% 12600 25.3% 10335 26.0% 6315 80.4%


Week 2 13180 23.5% 15675 31.5% 10885 27.4% 1535 19.6%
Week 3 15060 26.9% 10590 21.3% 9825 24.7% 0 0.0%
Week 4 17550 31.3% 10840 21.8% 8670 21.8% 0 0.0%

Total 56070 49705 39715 7850


NOTES
Middle, narrow stance
Pinky on rings, arched
Sumo, flat back
4x per week, 2-3 hours per session

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