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Lifter Psychology Program

The document outlines a detailed training program for a lifter, focusing on various exercises such as competition squats, bench presses, and deadlifts across multiple weeks. It includes specific sets, reps, and weights, along with RPE (Rate of Perceived Exertion) values to guide intensity. Additionally, it tracks training maxes and provides a structured approach to improve performance leading up to competitions.

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8 views17 pages

Lifter Psychology Program

The document outlines a detailed training program for a lifter, focusing on various exercises such as competition squats, bench presses, and deadlifts across multiple weeks. It includes specific sets, reps, and weights, along with RPE (Rate of Perceived Exertion) values to guide intensity. Additionally, it tracks training maxes and provides a structured approach to improve performance leading up to competitions.

Uploaded by

8m8q9n4zdv
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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LIFTER ADRENALINE/INTENSITY

Exercise Sets Reps Weight


Competition Squat 2 3 380
Competition Squat 3 3 350

Exercise Sets Reps Weight


Competition Squat 1 3 380
Competition Squat 4 3 340

Exercise Sets Reps Weight


Competition Squat 1 3 380
Competition Squat 4 3 335

Exercise Sets Reps Weight


Competition Squat 1 3 380
Competition Squat 1 3 355
Competition Squat 3 3 335
LIFTER CONFIDENCE

Exercise Sets Reps Weight


Competition Squat 2 3 380
Competition Squat 3 3 350

Exercise Sets Reps Weight


Competition Squat 1 1 405
Competition Squat 2 3 380
Competition Squat 3 3 340

Exercise Sets Reps Weight


Competition Squat 1 3 365
Competition Squat 1 3 380
Competition Squat 1 1 405
Competition Squat 3 3 340
LIFTER FOCUS

Exercise Sets Reps Weight


Competition Squat 2 3 380
Competition Squat 3 3 340

Exercise Sets Reps Weight


Competition Squat1+ (5 total sets) 3 380 @ 8 RPE, drop to below sets
Competition Squat #VALUE! 3 340

Exercise Sets Reps Weight


Competition Squat 1 3 350
Competition Squat 1 3 365
Competition Squat 1 3 380
Competition Squat 2 3 340
o below sets
Training Maxes Calculated
Squat 365 Weekly Max Week 1 Week 2
Bench 240 Squat 365.0 365.0
Deadlift 455 Squat TS Weight 345.0 350.0
Squat TS RPE
Bench Press 240.0 240.0
Bench TS Weight 226.0 231.0
Bench TS RPE 0.0 0.0
Deadlift 455.0 455.0
Deadlift TS
Weight 380.0 390.0
Deadlift TS RPE 0.0 0.0
Total 1060.0 1060.0

Week 1 RPE Last


Tuesday
Cluster (2+2) (15 Sets Reps Weight Set Kg
second (2+2)
Cluster rest) (15 1 4 285 <---Insert 130
second rest) 1 4 @ 6.5 RPE Weight #VALUE!
Competition
Cluster (3+3) Squat
(15 1 1 #VALUE! #VALUE!
second rest)
Football Bar Bench 4 6 @ 245
5 RPE <---Insert 110
Press Touch
Football and Go
Bar Bench 2 7 (155-175) Weight #VALUE!
Press Touch and Go 3 7 #VALUE! #VALUE!
Bulgarian Split
Bulgarian Split Squat
Squats 1 8 @ 8 RPE
hand than do the other
Rest-Pause
Hammer Strength 1 8+ above set leg.
Single Arm Low Row 4 8 each side @ 8 RPE
All Fours Banded Hold 2 @ 8-9 RPE Medium Band

Week 1 RPE Last


Thursday
Cluster (5+5+5) (20 Sets Reps Weight Set Kg
seconds
Trap Bar rest)
Deadlift (High 1 15 @ 220
5 RPE <---Insert 100
Handle)
Trap Bar Deadlift (High 1 6 (310-340) Weight #VALUE!
Handle)
Competition Bench 1 6 #VALUE! #VALUE!
Press 0-1-0 Bench
Competition 3 5 180 81.5
Press 0-1-0
Dumbbell Bench Press 3 5 then 162
AMRAP 73.5
Rest-Pause 1 10 to @ 8-9 RPE
Tricep Extension of then AMRAP
Choice Rest-Pause 1 12 to @ 8-9 RPE

Week 1 RPE Last


Saturday
Safety Bar Long Pause Sets Reps Weight Set Kg
Squat
Safety 0-3-0
Bar Long Pause 1 3 225 102.5
Squat 0-3-0 4 3 205 92.5
Leg Press
Leg Press 1.5-0-0
1.5-0-0 Drop- 2 12 @ 7-8 RPE
AMRAP to @
Set
Chest Supported 1 12+ 9 RPE
DumbbellBar
Football Seal Row
Pulldown 4 10 @ 8 RPE
(shoulder width grip)
Drop-Set (shoulder 2 8 @ 8 RPE
AMRAP to @
width grip) 1 8+ 9 RPE

Week 1 RPE Last


Sunday
3" (1+1+1) (15 second Sets Reps Weight Set Kg
rest)
3" (1+1+1) (15 second 1 3 345 <---Insert 156.5
rest)
3" (1+1+1) (15 second 1 3 @ 6 RPE Weight #VALUE!
rest)
Competition Bench 2 3 310 140.5
Press 0-1-0 Bench
Competition 1 1 220 100
Press 0-1-0 6 @ 83RPE 195 88.5
Weight Vest Ring Dips 1 each
@ set
8 RPE Weight Vest
Ring Dips
Seated Sandbag Good 3 each set Bodyweight
Morning 2-0-0
Standing Sandbag 2 8-10 @ 7-8 RPE
Good Morning 2-0-0
Bicep Curl of Choice 2 8-10 @ 7-8
then RPE
AMRAP
Rest-Pause 1 12 to @ 8-9 RPE

Lift
Squat
Bench
Deadlift
Week 3 Week 4 Week 5
365.0 365.0 365.0
330.0 330.0 330.0

240.0 240.0 240.0


220.0 220.0 220.0

455.0 455.0 455.0


365.0 365.0 365.0

1060.0 1060.0 1060.0

Week 2 RPE Last


Volume Sets Reps Weight Set Kg
1140 1 4 285 <---Insert 130
#VALUE! 1 4 @ 6.5 RPE Weight #VALUE!
#VALUE! 1 1 #VALUE! #VALUE!
5880 4 6 @ 245
5 RPE <---Insert 110
#VALUE! 2 7 (155-175) Weight #VALUE!
#VALUE! 3 7 #VALUE! #VALUE!
1 8 @ 8 above
than RPE do the other
1 8+ set leg.
4 8 each side @ 8 RPE
2 @ 8-9 RPE Medium Band

Week 2 RPE Last


Volume Sets Reps Weight Set Kg
3300 1 15 220 <---Insert 100
#VALUE! 1 6 @ 6 RPE Weight #VALUE!
#VALUE! 1 6 #VALUE! #VALUE!
2700 3 5 180 81.5
2430 3 5 162to @
AMRAP 73.5
1 10 8-9 RPE
AMRAP to @
1 12 8-9 RPE

Week 2 RPE Last


Volume Sets Reps Weight Set Kg
675 1 3 225 102.5
2460 4 3 205 92.5
2 12 @ 7-8
and RPE
AMRAP
1 12+ to @ 9 RPE
4 10 @ 8 RPE
2 8 @ 8 RPE
AMRAP to @
1 8+ 9 RPE

Week 2 RPE Last


Volume Sets Reps Weight Set Kg
1035 1 3 345 <---Insert 156.5
#VALUE! 1 3 @ 6 RPE Weight #VALUE!
1860 2 3 310 140.5
220 1 1 220 100
3510 6 @ 83RPE 195 88.5
1 each
@ set
8 RPE Weight Vest
3 each set Bodyweight
2 8-10 @ 7-8 RPE
2 8-10 @ 7-8 RPE
AMRAP to @
1 12 8-9 RPE

Volume Totals Lift


#VALUE! Squat
#VALUE! Bench
#VALUE! Deadlift
Volume
1140
#VALUE!
#VALUE!
5880
#VALUE!
#VALUE!

Volume
3300
#VALUE!
#VALUE!
2700
2430
Volume
675
2460

Volume
1035
#VALUE!
1860
220
3510

Volume Totals
#REF!
#VALUE!
#VALUE!
LIFTER MOTIVATION

Exercise Sets Reps Weight


Competition Squat 2 3 380
Competition Squat 3 3 350

Exercise Sets Reps Weight


Competition Squat 2 3 @ 7 RPE
Competition Squat 3 3 -8%
Oct 11th Block 1 (6 Block 2 (6 Block 3 (5
Raw Weeks): Weeks): July Weeks):
Nationals June 14th - 26th - Sept Sept 6th -
(17 Weeks) July 25th 5th Oct 11th
Training Maxes
Squat 385
Bench 240
Deadlift 455

Week 1 RPE Last


Monday
Competition Bench Sets Reps Weight Set KG
Press 0-1-0 Bench
Competition 1+ (71 total 1 220 how many 100
Press 0-1-0 Bench
Competition sets) 5 183 sets you did 83
Press 0-1-0
Dumbbell Bench #VALUE! 5 168 76
Press
Dumbbell Bench 3 10 55
Press
Weight Vest Dumbbell 1 10 50
Heaviest
Pushups 3 10 Weight Vest
Tricep Pressdowns 2 12
12+ (AMRAP Drop451 Pin
Tricep Pressdowns 1 to @ 9 RPE) Setting

Week 1 RPE Last


Tuesday Sets Reps Weight Set KG
Competition Squat 1 4 295 <---Insert 134
Competition Squat 1 3 315 Weight 143
Competition Squat 1 1 335 152
Competition
0-1-0 Squatrest
(30 seconds 4 5 260 118
b/w each rep) 8 1 290 131.5
Reverse Lunges 1 10 each side 80
Reverse Lunges 2 10 each side 65

Week 1 RPE Last


Wednesday
Larsen Close Grip 1+ Sets
(6 total Reps Weight howSet
many KG
Bench
Larsen Press
Close 0-1-0
Grip sets) 8 140 sets you did 63.5
Bench Press 0-1-0
Pullups to Tempo #VALUE! 8 126 57
Eccentric 5-0-0 1 @ 81RPE @ 8 RPE
Neutral Grip Pullups 3 each set Bodyweight
All Fours Banded Hold 3 @ 8-9 RPE Medium Band
@ 7 RPE v=hBRzijFzP
Prone Y's 3-1-3 3 each set 2.5lbs. Kw

Week 1 RPE Last


FridayBench Press 0-
Pause 1+ Sets
(7 total Reps Weight howSet
many KG
3-0
Pause Bench Press 0- sets) 4 175 sets you did 79.5
3-0
Dumbbell Bench #VALUE! 4 158of 4
a total 71.5
Press
Single Arm Dumbbell 4 12 sets. each side for
Row 4 4-4 each side @ 8 RPE 8 total reps
Seated Cable Row 4 12 @ 8 RPE

Week 1 RPE Last


Saturday Pause
Competition Sets Reps Weight Set KG
Squat 0-1-0 Pause
Competition 1 5 265 120
Squat 0-1-0 4 7 220 100
Sumo Deadlift 1 5 335 <---Insert 152
Sumo Deadlift 1 5 355 Weight 161
Sumo Deadlift 1 1 390 177
Sumo Deadlift 2 5 295 134
Leg Press 2 12 @ 8 RPE

Sundaywith THE
games Lift
Michael Beasley Squat
Bench
Deadlift
Week 2 RPE Last
Volume Sets Reps Weight Set KG
220 1+ (71 total 1 220 how many 100
#VALUE! sets) 5 187 sets you did 85
#VALUE! #VALUE! 5 172RPE
@ 7-8 78
3 10
10+ (AMRAP eacheach
from set
1 to@@89RPE
RPE) hand
Heaviest
3 each set Weight Vest
2 12
12+ (AMRAP @ 8 RPE
Drop 1 Pin
1 to @ 9 RPE) Setting

Week 2 RPE Last


Volume Sets Reps Weight KG Set
1,180 1 4 295RPE
@ 6.5 <---Insert 134
945 1 3 (310-330) Weight #VALUE!
335 1 1 #VALUE! #VALUE!
5,200 4 5 260 118
2,320 8 1 290 131.5
1 10 each side 15lbs.
@ 7 RPE
each
2 10 each side hand

Week 2 RPE Last


Volume 1+ Sets
(6 total Reps Weight howKGmany Set
#VALUE! sets) 8 140 sets you did 63.5
#VALUE! #VALUE! 8 126 57
1 @ 81RPE @ 8 RPE
3 each set Bodyweight
3 @ 8-9 RPE Medium Band
@ 7 RPE v=hBRzijFzP
3 each set 2.5lbs. Kw

Week 2 RPE Last


Volume 1+ Sets
(7 total Reps Weight howKGmany Set
#VALUE! sets) 4 175 sets you did 79.5
#VALUE! #VALUE! 4 158of 4
a total 71.5
4 12 sets. each side for
4 4-4 each side @ 8 RPE 8 total reps
4 12 @ 8 RPE

Week 2 RPE Last


Volume Sets Reps Weight KG Set
1,325 1 5 265 120
6,160 4 7 220 100
1,675 1 5 @ 335
6 RPE <---Insert 152
1,775 1 5 (335-355) Weight #VALUE!
390 1 1 #VALUE! #VALUE!
2,950 2 5 295 134
2 12 @ 8 RPE

Volume Totals Lift


15,145 Squat
#VALUE! Bench
9,110 Deadlift
Volume
220
#VALUE!
#VALUE!

Volume
1,180
#VALUE!
#VALUE!
5,200
2,320

Volume
#VALUE!
#VALUE!
Volume
#VALUE!
#VALUE!

Volume
1,325
6,160
1,675
#VALUE!
#VALUE!
2,950

Volume Totals
#VALUE!
#VALUE!
#VALUE!

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