Scribd
Upload
120 views

CTRL's 10 Week Program

This document outlines a 5-week training program with details on exercises, sets, reps, and RPE for each day. The program focuses on competition lifts (squat, bench, deadlift) and variations each week, with an aim to progressively increase weight over the weeks. Assistance exercises include Larson press, Pendlay row, pitshark, close grip bench, and triceps extensions.

Uploaded by

péter bathó
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
120 views

CTRL's 10 Week Program

This document outlines a 5-week training program with details on exercises, sets, reps, and RPE for each day. The program focuses on competition lifts (squat, bench, deadlift) and variations each week, with an aim to progressively increase weight over the weeks. Assistance exercises include Larson press, Pendlay row, pitshark, close grip bench, and triceps extensions.

Uploaded by

péter bathó
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 23

Movement Sets Reps RPE

Competition Squat 1 9 6
MON Competition Squat 3 9 -
TNG Bench 1 9 6
TNG Bench 2 9 -
TNG Bench 1 9 -

Movement Sets Reps RPE


Competition Deadlift 1 7 7
TUES

Competition Deadlift 4 7 -
Competition Bench 1 5 6
Larson Press 3 5 6
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 7
Pitshark 3 10 -
Close Grip Bench 1 7 6
Close Grip Bench 3 7 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 3 6
3-2-X Squat 4 3 -
SAT

3-2-X Bench 3 1 6
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 6
Paused Deadlift 3 3 -
Weight Notes
100 Fill in all yellow cells
95
100
95
85

Weight Notes
100
95
100 Competition = Paused
-
-

Weight Notes
100 Substitute with hack squat or leg press if needed
90
100 One handwidth narrower than competition grip
95
-

Weight Notes
100
90
100
- x5@6, x5@7, x5@8, strip off 5% from @8
100 1" from floor
90
Movement Sets Reps RPE
Competition Squat 1 9 -
MON Competition Squat 3 9 -
TNG Bench 1 9 -
TNG Bench 2 9 -
TNG Bench 1 9 -

Movement Sets Reps RPE


Competition Deadlift 1 7 -
TUES

Competition Deadlift 4 7 -
Competition Bench 1 5 -
Larson Press 3 5 6
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 -
Pitshark 3 10 -
Close Grip Bench 1 7 -
Close Grip Bench 3 7 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 3 -
3-2-X Squat 4 3 -
SAT

3-2-X Bench 3 1 -
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 -
Paused Deadlift 3 3 -
Weight Notes
110
105
105
100
90

Weight Notes
105
95
105 Competition = Paused
-
-

Weight Notes
110 Substitute with hack squat or leg press if needed
100
105 One handwidth narrower than competition grip
95
-

Weight Notes
105
95
105
- x5@6, x5@7, x5@8, strip off 5% from @8
110 1" from floor
100
Movement Sets Reps RPE
Competition Squat 1 8 6
MON Competition Squat 3 8 -
TNG Bench 1 8 6
TNG Bench 2 8 -
TNG Bench 2 8 -

Movement Sets Reps RPE


Competition Deadlift 1 6 7
TUES

Competition Deadlift 4 6 -
Competition Bench 1 5 7
Larson Press 4 5 6
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 7
Pitshark 4 10 -
Close Grip Bench 1 7 6
Close Grip Bench 4 7 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 3 6
3-2-X Squat 4 3 -
SAT

3-2-X Bench 3 1 6
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 7
Paused Deadlift 4 3 -
Weight Notes
Aim to add 5-10lbs from week 2
0
Aim to add 5lbs from week 2
0
0

Weight Notes
Aim to add 5-10lbs from week 2
0
Competition = Paused
-
-

Weight Notes
Substitute with hack squat or leg press if needed
0
One handwidth narrower than competition grip
0
-

Weight Notes
Aim to add 5-10lbs from week 2
0

- x5@6, x5@7, x5@8, strip off 5% from @8


Aim to add 5-10lbs from week 2
0
Movement Sets Reps RPE
Competition Squat 1 8 -
MON Competition Squat 3 8 -
TNG Bench 1 8 -
TNG Bench 2 8 -
TNG Bench 2 8 -

Movement Sets Reps RPE


Competition Deadlift 1 6 -
TUES

Competition Deadlift 4 6 -
Competition Bench 1 5 -
Larson Press 4 5 6
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 -
Pitshark 4 10 -
Close Grip Bench 1 7 -
Close Grip Bench 4 7 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 3 -
3-2-X Squat 4 3 -
SAT

3-2-X Bench 3 1 -
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 -
Paused Deadlift 4 3 -
Weight Notes
10
10
5
5
5

Weight Notes
10
10
5 Competition = Paused
-
-

Weight Notes
10 Substitute with hack squat or leg press if needed
10
5 One handwidth narrower than competition grip
5
-

Weight Notes
10
10
5
- x5@6, x5@7, x5@8, strip off 5% from @8
10
10
Movement Sets Reps RPE
Competition Squat 1 7 6
MON Competition Squat 3 7 -
TNG Bench 1 7 6
TNG Bench 2 7 -
TNG Bench 2 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 7
TUES

Competition Deadlift 4 5 -
Competition Bench 1 4 6
Larson Press 4 5 7
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 7
Pitshark 4 10 -
Close Grip Bench 1 6 6
Close Grip Bench 4 6 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 3 7
3-2-X Squat 4 3 -
SAT

3-2-X Bench 3 1 7
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 7
Paused Deadlift 4 3 -
Weight Notes
Aim to add 5-10lbs from week 4
0
Aim to add 5lbs from week 4
0
0

Weight Notes
Aim to add 5-10lbs from week 4
0
Competition = Paused
-
-

Weight Notes
Substitute with hack squat or leg press if needed
0
One handwidth narrower than competition grip
0
-

Weight Notes
Aim to add 5-10lbs from week 4
0

- x5@6, x5@7, x5@8, strip off 5% from @8


Aim to add 5-10lbs from week 4
0
Movement Sets Reps RPE
Competition Squat 1 7 -
MON Competition Squat 3 7 -
TNG Bench 1 7 -
TNG Bench 2 7 -
TNG Bench 2 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 -
TUES

Competition Deadlift 4 5 -
Competition Bench 1 4 -
Larson Press 4 5 7
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 10 -
Pitshark 4 10 -
Close Grip Bench 1 6 -
Close Grip Bench 4 6 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 2 -
3-2-X Squat 4 2 -
SAT

3-2-X Bench 3 1 -
Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 3 -
Paused Deadlift 4 3 -
Weight Notes
10
10
5
5
5

Weight Notes
10
10
5 Competition = Paused
-
-

Weight Notes
10 Substitute with hack squat or leg press if needed
10
190 One handwidth narrower than competition grip
175
-

Weight Notes
5
5
5
- x5@6, x5@7, x5@8, strip off 5% from @8
5
5
Movement Sets Reps RPE
Competition Squat 1 7 7
MON Competition Squat 3 7 -
TNG Bench 1 7 7
TNG Bench 2 7 -
TNG Bench 2 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 8
TUES

Competition Deadlift 4 5 -
Competition Bench 1 3 7
Larson Press 4 5 7
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 8 7
Pitshark 4 8 -
Close Grip Bench 1 6 7
Close Grip Bench 4 6 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


3-2-X Squat 1 2 8
3-2-X Squat 4 2 -
SAT

3-2-X Bench 3 1 8,-10%(2)


Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 2 8
Paused Deadlift 5 2 -
Weight Notes

0
0

Weight Notes

0
Competition = Paused
-
-

Weight Notes

0
-

Weight Notes

- x5@6, x5@7, x5@8, strip off 5% from @8

0
Movement Sets Reps RPE
Competition Squat 1 7 -
MON Competition Squat 3 7 -
TNG Bench 1 7 -
TNG Bench 2 7 -
TNG Bench 2 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 -
TUES

Competition Deadlift 4 5 -
Competition Bench 1 3 -
Larson Press 4 5 7
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark 1 8 -
Pitshark 4 8 -
Close Grip Bench 1 6 -
Close Grip Bench 4 6 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


Competition Squat 1 1 7
3-2-X Squat 4 2 -
SAT

2ct Paused Bench 3 1 8,-10%(2)


Competition Bench 3 5 6,7,8,-5%
Paused Deadlift 1 2 -
Paused Deadlift 5 2 -
Weight Notes
5
5
5
5
5

Weight Notes
5
5
5 Competition = Paused
-
-

Weight Notes
5 Substitute with hack squat or leg press if needed
5
5 One handwidth narrower than competition grip
5
-

Weight Notes
385
-10
235
- x5@6, x5@7, x5@8, strip off 5% from @8
5
5
Movement Sets Reps RPE
Competition Squat 1 7 9
MON Competition Squat 3 7 -
TNG Bench 1 7 9
TNG Bench 2 7 -
TNG Bench 1 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 9
TUES

Competition Deadlift 4 5 -
Competition Bench 1 3 9
Larson Press 4 5 7
Pendlay Row 3 8 7

Movement Sets Reps RPE


THURS

Pitshark - - -
Pitshark - - -
Close Grip Bench 1 5 7
Close Grip Bench 4 5 -
Tricep Extenstions 4 8-12 8

Movement Sets Reps RPE


Competition Squat 1 1 8
3-2-X Squat 4 2 8
SAT

2ct Paused Bench 3 1 8,-10%(2)


Competition Bench 3 5 6,7,8,-5%
Competition Deadlift 1 1 6
Competition Deadlift 4 1 -
Weight Notes

0
0

Weight Notes

0
Competition = Paused
-
-

Weight Notes
-
-

0
-

Weight Notes

- x5@6, x5@7, x5@8, strip off 5% from @8

0
Movement Sets Reps RPE
Competition Squat 1 1 6
MON Competition Squat 1 7 8
Competition Squat 2 7 -
TNG Bench 1 7 8
TNG Bench 2 7 -
TNG Bench 1 7 -

Movement Sets Reps RPE


Competition Deadlift 1 5 6
TUES

Competition Deadlift 2 5 6
Competition Bench 1 3 8
Larson Press 3 5 7
Pendlay Row - - -

Movement Sets Reps RPE


THURS

Pitshark - - -
Pitshark - - -
Close Grip Bench 1 6 6
Close Grip Bench 3 6 -
Tricep Extenstions - - -

Movement Sets Reps RPE


MEET

Competition Squat 1 1 10
Competition Bench 1 1 10
Competition Deadlift 1 1 10
Weight Notes

0
0

Weight Notes

0
Competition = Paused
-
-

Weight Notes
-
-

0
-

Weight Notes
Movement Sets Breaths VIdeo
90/90 Hemibridge with reach 2 10 VIDEO
Modified Bear Plank 2 10 VIDEO
Adductor Iso Hold 2 10 VIDEO
Split Squat Iso Hold 2 5/side VIDEO
Notes
Take big breaths and on the breath out breathe like youre trying to fog up a
window. When you breathe out thats when you should be focusing on using your
abs to pull your ribs down
RPE How it feels
10 Couldn't do another rep even with a gun to your head
9.5 Could've maybe done one more rep
9 Confident you had one more rep
8.5 Could've maybe done two more reps
8 Confident you had two more reps
7.5 Could've maybe done three more reps
7 Confident you had three more reps
6.5 Could've maybe done 4 more reps
6 Confident you could've done 4 more reps

You might also like