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Lift Max (LBS) : Squat 290 Bench 175 Deadlift 375

This document outlines a 4-week training program with details on exercises, sets, reps, intensities, loads, tempos, and rest periods for each workout. The program focuses on competition lifts like squat, bench press, and deadlift and incorporates assistance exercises like rows and presses. Intensities and loads gradually increase over the four weeks to progressively overload the muscles and improve strength.

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thrashingj
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Download as XLSX, PDF, TXT or read online on Scribd
110 views

Lift Max (LBS) : Squat 290 Bench 175 Deadlift 375

This document outlines a 4-week training program with details on exercises, sets, reps, intensities, loads, tempos, and rest periods for each workout. The program focuses on competition lifts like squat, bench press, and deadlift and incorporates assistance exercises like rows and presses. Intensities and loads gradually increase over the four weeks to progressively overload the muscles and improve strength.

Uploaded by

thrashingj
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 6

Lift Max (lbs)

Squat 290
Bench 175
Deadlift 375
WEEK 1, Day 1 WEEK 2, Day 1 Week 3, Day 1 Week 4, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 4 7 67% 195 1.0.1 180 4 6 70% 205 1.0.1 180 4 6 73% 210 1.0.1 180 5 5 75% 220 1.0.1 180
Paused Bench 4 7 67% 115 1.1.1 180 4 6 70% 125 1.1.1 180 4 6 73% 130 1.1.1 180 5 5 75% 130 1.1.1 180
Overhead Press 3 8 1.0.1 120 3 8 1.0.1 120 3 7 1.0.1 120 3 7 1.0.1 120
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1 90 3 8 1.0.1 90 3 8 1.0.1 90
GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1 60 5 10 1.0.1 60 5 10 1.0.1 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 7 67% 250 1.0.1 180 4 6 70% 265 1.0.1 180 4 6 73% 275 1.0.1 180 5 5 75% 280 1.0.1 180
3ct Pause Bench 3 5 60% 105 1.3.1 180 3 6 60% 105 1.3.1 180 3 4 65% 115 1.3.1 180 3 3 70% 125 1.3.1 180
SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1 45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180
Wide Grip Seated Row (cable - mimic bench grip and
movement) 5 8 1.0.1 90 5 8 1.0.1 90 5 8 1.0.1 90 4 8 1.0.1 90

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Pin Squat (pins set for full depth) 3 6 65% 190 1.1.1 120 3 5 70% 205 1.1.1 120 3 6 68% 195 1.1.1 120 3 5 73% 210 1.1.1 120
2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1 60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1 90 5 8 1.1.1 90 5 8 1.1.1 90
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1 90 3 8 1.1.1 90 4 8 1.1.1 90

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlift (pause barely off floor) 3 6 63% 235 x 120 3 5 65% 245 x 120 3 6 68% 255 x 120 3 5 73% 275 x 120
Rep Bench (Touch and Go) 4 10 63% 110 1.0.1 120 4 10 65% 115 1.0.1 120 4 10 68% 120 1.0.1 120 4 8 70% 125 1.0.1 120
SLDL 3 8 40% 150 1.0.1 180 3 8 43% 160 1.0.1 180 3 6 45% 170 1.0.1 180 3 6 48% 180 1.0.1 180
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1 90 4 8 1.0.1 90 4 8 1.0.1 90
WEEK 1 WEEK 2 Week 3 Week 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 3 3 80% 230 1.0.1 180 4 3 82% 240 1.0.1 180 5 2 86% 250 1.0.1 180 4 3 85% 245 1.0.1 180
Competition Squat 2 5 68% 195 1.0.1 180 2 5 70% 205 1.0.1 180 2 4 72% 210 1.0.1 180 3 4 75% 220 1.0.1 180
Competition Pause Bench 4 3 80% 140 1.1.1 180 5 3 82% 145 1.1.1 180 5 2 86% 150 1.1.1 180 5 3 85% 150 1.1.1 180
Competition Pause Bench 2 5 68% 120 1.1.1 180 3 5 70% 125 1.1.1 180 2 4 72% 125 1.1.1 180 3 4 75% 130 1.1.1 180
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x 45s x 60 4 x 45s x 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 3 3 80% 300 1.0.1 180 4 3 82% 310 1.0.1 180 5 2 86% 325 1.0.1 180 4 3 85% 320 1.0.1 180
Competition Deadlift 2 5 68% 255 1.0.1 180 2 5 70% 265 1.0.1 180 2 4 72% 270 1.0.1 180 3 4 75% 280 1.0.1 180
2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1 180 3 3 8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
Competition Squat 2 5 65% 190 1.0.1 180 3 5 68% 195 1.0.1 180 2 5 71% 205 1.0.1 180 2 4 74% 215 1.0.1 180
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1 180 4 5 9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
Competition Pause Bench 6 5 70% 125 1.1.1 180 6 4 73% 130 1.1.1 180 6 3 75% 130 1.1.1 180 6 5 68% 120 1.1.1 180
Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1 120 4 3 8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
Competition Deadlift 2 5 65% 245 1.0.1 180 3 5 68% 255 1.0.1 180 2 5 71% 265 1.0.1 180 2 4 74% 280 1.0.1 180
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 90

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1 180 4 7 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120 4 10 1.0.1 120
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1 60 6 8 1.0.1 60 6 8 1.0.1 60
WEEK 1 WEEK 2 Week 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Squat 5 4 82% 240 1.0.1 180 6 3 85% 245 1.0.1 180 3 3 83% 240 1.0.1 180
Competition Squat 2 4 71% 205 1.0.1 180 2 4 74% 215 1.0.1 180 2 4 76% 220 1.0.1 180
Competition Pause Bench 6 4 82% 145 1.1.1 180 7 4 85% 150 1.1.1 180 3 3 83% 145 1.1.1 180
Competition Pause Bench 2 4 71% 125 1.1.1 180 2 4 74% 130 1.1.1 180 2 4 76% 135 1.1.1 180
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5 8RPE 1.0.1 90
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24 x 60

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
Competition Deadlift 4 4 82% 310 1.0.1 180 5 3 85% 320 1.0.1 180 3 3 83% 310 1.0.1 180
Competition Deadlift 2 4 71% 265 1.0.1 180 2 4 74% 280 1.0.1 180 2 4 76% 285 1.0.1 180
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3 8RPE 1.1.1 180
Competition Squat 3 5 68% 195 1.0.1 180 3 5 71% 205 1.0.1 180 3 4 74% 215 1.0.1 180
Wide Grip Seated Row (cable - mimic bench grip and
movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8 1.0.1 60

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1 180 1+1R 3 8RPE 1.2.1 180
Competition Pause Bench 6 5 72% 125 1.1.1 180 6 4 75% 130 1.1.1 180 5 3 78% 135 1.1.1 180
Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 120 1+1R 2 8RPE 1.0.1 180
Competition Deadlift 2 5 68% 255 1.0.1 180 3 5 71% 265 1.0.1 180 3 4 74% 280 1.0.1 180
Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1 90 4 8 1.0.1 180

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1 180 1+1R 3 8RPE 1.0.1 180
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5 8RPE 1.0.1 180
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8 1.0.1 60
WEEK 1 WEEK 2 Week 3 Week 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1 9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4 72% 1.1.1 180 4 3 76% 1.1.1 180
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6 8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

WEEK 1, Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2 9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4 9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

WEEK 1, Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2 9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3 8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

WEEK 1, Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1 8RPE x 180 1 1 8RPE x 180
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2 9RPE x 180 1+2F 4 9RPE x 180
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 240 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 145 1.1.1 180

4 Days from Competition


Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 310 1.0.1 180
Competition Pause Bench 4 1 85% 150 1.1.1 180

3 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 245 1.0.1 180
2 2 78% 225 1.0.1 180
Competition Pause Bench 1 1 85% 150 1.1.1 180
3 2 78% 135 1.1.1 180
Competition Deadlift 1 1 82% 310 1.0.1 180
2 2 75% 280 1.0.1 180

2 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 220 1.0.1 180
Competition Pause Bench 3 3 78% 135 1.1.1 180
Competition Deadlift 1 3 75% 280 1.0.1 180

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