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Max
Round to: [1]
Lift (lbs)
Squat 100 5
Bench 100
Deadlift 100
 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% 80 1.0.1 180 4 3 82% 80 1.0.1 180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
Competition Squat 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1 180 2 4 72% 70 1.0.1 180 3 4 75% 75 1.0.1 180
Competition Pause Bench 4 3 80% 80 1.1.1 180 5 3 82% 80 1.1.1 180 5 2 86% 85 1.1.1 180 5 3 85% 85 1.1.1 180
Competition Pause Bench 2 5 68% 70 1.1.1 180 3 5 70% 70 1.1.1 180 2 4 72% 70 1.1.1 180 3 4 75% 75 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% 80 1.0.1 180 4 3 82% 80 1.0.1 180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
Competition Deadlift 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1 180 2 4 72% 70 1.0.1 180 3 4 75% 75 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% 65 1.0.1 180 3 5 68% 70 1.0.1 180 2 5 71% 70 1.0.1 180 2 4 74% 75 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% 70 1.1.1 180 6 4 73% 75 1.1.1 180 6 3 75% 75 1.1.1 180 6 5 68% 70 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% 65 1.0.1 180 3 5 68% 70 1.0.1 180 2 5 71% 70 1.0.1 180 2 4 74% 75 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 5 Week 6 Week 7 Week 8
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
1+2
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 R 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 80 1.0.1 180
Competition Squat 3 2 82% 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 85 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% 80 1.0.1 180
Competition Pause Bench 4 1 85% 85 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 85 1.0.1 180
2 2 78% 80 1.0.1 180
Competition Pause Bench 1 1 85% 85 1.1.1 180
3 2 78% 80 1.1.1 180
Competition Deadlift 1 1 82% 80 1.0.1 180
2 2 75% 75 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 75 1.0.1 180
Competition Pause Bench 3 3 78% 80 1.1.1 180
Competition Deadlift 1 3 75% 75 1.0.1 180
[1] 5 = lb
2.5 = kg