7-WEEK HYPERTROPHY LOG

Welcome
Thank you for purchasing the Barbell Medicine 7-Week Hypertrophy Log Template!

This is a template for those who are post-novice and aim to improve conditioning. It is a practical example of how to
general physical development after the novice phase. We find a block like this to be a great way to mix things up for
who are focused on weight loss.

Version 2.0.1
Released 07/31/2018

Watch Introductory Video

7-WEEK HYPERTROPHY LOG TEMPLATE

eek Hypertrophy Log Template!

d aim to improve conditioning. It is a practical example of how to blend conditioning and strength training for
e. We find a block like this to be a great way to mix things up for trainees with no impending competition or

Version 2.0.1
Released 07/31/2018
 HELP & INFORMATION

Find information to answer questions on various topics here. Select a help topic from the menu below:

[Click to Select Help Topic]

elect a help topic from the menu below:
Here, you will find links to various resources withing topics of interest to assist you.

RESOURCE
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DEMONSTRA

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DEMONSTRAT

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TUTORIA

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 TUTORIAL

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to 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 RPE for which you w
rep max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calc

Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.

Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter i

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

KNOWN 10 RPE
 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
 CALCULATORS Help

Rated Perceived Exertion) and number of reps.

ber on the row corresponding with the RPE for which you wish to calculate your estimated one-
er containing the number of reps for which you wish to calculate your one-rep max.

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

ax will be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION DEAD LIFT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION PRESS
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION SQUAT
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL BENCH - METHOD 2
WEEK 1 REPS 1 LBS 100%

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 4 0 REPS 0 LBS 0%
0 REPS 0 LBS 30%
WEEK 5 0 REPS 0 LBS 0%
0 REPS 0 LBS 20%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 ANALYSIS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 1
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

SUPPLEMENTAL SQUAT - METHOD 2
WEEK 12 REPS 12 LBS 1200%

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY 10 REPS 10 LBS 1000%

WEEK 1 #N/A #N/A #N/A

8 REPS 8 LBS 800%
WEEK 2 #N/A #N/A #N/A

WEEK 3 #N/A #N/A #N/A 6 REPS 6 LBS 600%

WEEK 4 #N/A #N/A #N/A

4 REPS 4 LBS 400%

WEEK 5 #N/A #N/A #N/A

2 REPS 2 LBS 200%
WEEK 6 #N/A #N/A #N/A

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 Sets • 6 Reps @ 8 RPE (79%) x 2 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD: Leg Press or Belt Squat or SSB Squat or Front Squat

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 Sets • 6 Reps @ 8 RPE (79%) x 2 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: High Bar Back Squat or safety squat bar METHOD: Incline bench or press, no belt METHOD: DB Press or Lever Row

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: See Myorep description

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 3-5 Reps
• 8 Reps @ 8 RPE (74%) x 2 Sets • 8 Reps @ 8 RPE (74%) x 2 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 1

TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

1 TOTALS

LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:

WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
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.

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS

Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD: Leg Press or Belt Squat or SSB Squat or Front Squat

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: High Bar Back Squat or safety squat bar METHOD: Incline bench or press, no belt METHOD: DB Press or Lever Row

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: See Myorep description

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 3-5 Reps
• 8 Reps @ 8 RPE (74%) x 3 Sets • 8 Reps @ 8 RPE (74%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 2

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

2 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 Sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD: Leg Press or Belt Squat or SSB Squat or Front Squat

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (70%) • 6 Reps @ 6 RPE (70%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (79%) x 2 Sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: High Bar Back Squat or safety squat bar METHOD: Incline bench or press, no belt METHOD: DB Press or Lever Row

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: See Myorep description

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 14-16 Reps @ 8 RPE
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 3-5 Reps
• 8 Reps @ 8 RPE (74%) x 3 Sets • 8 Reps @ 8 RPE (74%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 3

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

3 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (68%) • 6 Reps @ 6 RPE (70%)

• 12-15 Reps @ 8 RPE (78%)
REPS & RPE: • 6 Reps @ 7 RPE (73%) x 3 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (78%) x 3 Sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD: Leg Press or Belt Squat or SSB Squat or Front Squat

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: See Myorep description

• 6 Reps @ 6 RPE (68%) • 6 Reps @ 6 RPE (70%)

• 12-15 Reps @ 8 RPE (78%)
REPS & RPE: • 6 Reps @ 7 RPE (73%) x 3 sets REPS & RPE: • 6 Reps @ 7 RPE (75%) x 2 sets REPS & RPE:
• 3-5 Reps
• 6 Reps @ 8 RPE (78%) x 3 Sets • 6 Reps @ 8 RPE (79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: High Bar Back Squat or safety squat bar METHOD: Incline bench or press, no belt METHOD: DB Press or Lever Row

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: See Myorep description

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 12-15 Reps @ 8 RPE (78%)
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 3-5 Reps
• 8 Reps @ 8 RPE (75%) x 3 Sets • 8 Reps @ 8 RPE (75%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 4

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

4 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 8 reps @ 8 RPE (74%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 3 sets
• 6 Reps @ 8 RPE (75-79%) x 2 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

2ct paused belt squat, 2ct paused leg press, or split squat (reps
METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD:
per each leg)

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 3 sets
• 6 Reps @ 8 RPE (75-79%) x 2 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2 count paused squat METHOD: Pin Press, shoulder level or press with 2ct pause on shoulders METHOD: DB Flat bench or Feet up bench

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 3 sets
• 8 Reps @ 8 RPE (74%) x 2 Sets • 8 Reps @ 8 RPE (74%) x 2 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 5

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

5 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 8 reps @ 8 RPE (74%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 4 sets
• 6 Reps @ 8 RPE (75-79%) x 3 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

2ct paused belt squat, 2ct paused leg press or split squat (reps
METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD:
per each leg)

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 4 sets
• 6 Reps @ 8 RPE (75-79%) x 3 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2 count paused squat METHOD: Pin Press, shoulder level or press with 2ct pause on shoulders METHOD: DB Flat bench or Feet up bench

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 4 sets
• 8 Reps @ 8 RPE (74%) x 3 Sets • 8 Reps @ 8 RPE (74%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 6

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

6 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2

METHOD: Squat with belt METHOD: Press with belt METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 8 reps @ 8 RPE (74%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 4 sets
• 6 Reps @ 8 RPE (75-79%) x 3 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 1

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

1

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
 Help

SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2

2ct paused belt squat, 2ct paused leg press, or split squat (reps
METHOD: Deadlift with belt METHOD: Bench with 1-Sec Pause METHOD:
per each leg)

REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 1 Rep @ 8 RPE (90-93%) • 1 Rep @ 8 RPE (90-93%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE: • 6 Reps @ 9 RPE (81%) REPS & RPE:
• 4 sets
• 6 Reps @ 8 RPE (75-79%) x 3 Sets • 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 2

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

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SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

2

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0

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SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

EXERCISE 1 EXERCISE 2 EXERCISE 3

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4

METHOD: 2 count paused squat METHOD: Pin Press, shoulder level or press with 2ct pause on shoulders METHOD: DB Flat bench or Feet up bench

REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: Max 3-4 min for sets at RPE over 7 REST PERIODS: 3-4 Minutes for Sets > RPE 7

• 8 Reps @ 6 RPE (65%) • 8 Reps @ 6 RPE (65%)

• 11 reps @ 8 RPE (~70%)
REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE: • 8 Reps @ 7 RPE (70%) REPS & RPE:
• 4 sets
• 8 Reps @ 8 RPE (74%) x 3 Sets • 8 Reps @ 8 RPE (74%) x 3 Sets

SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY

SET 1 SET 1 SET 1

SET 2 SET 2 SET 2

DAY 3

SET 3 SET 3 SET 3

SET 4 SET 4 SET 4

SET 5 SET 5 SET 5

SET 6 SET 6 SET 6

SET 7 SET 7 SET 7

SET 8 SET 8 SET 8

SET 9 SET 9 SET 9

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SCHEDULE & LOG - WEEK 7

TOTALS BY EXERCISE

AVERAGE ESTIMATED ONE-REP

EXERCISE WEIGHT REPS
INTENSITY MAX

COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

7 TOTALS

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS

WEEK

SUPPLEMENTAL BENCH- METHOD 5: 0 LBS 0 REPS 0% 0 LBS

3

SUPPLEMENTAL DEAD LIFT- METHOD

DAY

0 LBS 0 REPS 0% 0 LBS

1:

SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS
2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

TOTALS: 0 LBS 0 REPS 0% 0 LBS

ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:

FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%

AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:

REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0