What date do you want to start the program?

Date Monday, January 1, 2024

Do you want to track weights in kg or lbs?

Enter 2.5 for kg and 5 for lbs 2.5

What are your 1RM's for following lifts?

Squat 150 kg
Bench 102.5 kg
Deadlift 160 kg
 Monday, January 1, 2024 WEEK 1

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 5 100 105 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 5.5 60 62.5 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 6 117.5 125 0
COMPETITION PAUSED DEADLIFT 3 4 6 110 117.5 0
COMPETITION TEMPO BENCH PRESS 1 3 6 75 80 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 6 77.5 82.5 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
 SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 6 117.5 125 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 6 80 85 0
COMPETITION BENCH PRESS 2 5 6 75 80 0
COMPETITION DEADLIFT 1 3 6 125 132.5 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Monday, January 22, 2024 WEEK 4

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 7 105 112.5 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 7.5 65 67.5 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5 0
 COMPETITION PAUSED DEADLIFT 3 4 7 112.5 120 0
COMPETITION TEMPO BENCH PRESS 1 3 7 77.5 82.5 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 7 80 85 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 7 122.5 130 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 7 82.5 87.5 0
COMPETITION BENCH PRESS 2 5 7 77.5 82.5 0
COMPETITION DEADLIFT 1 3 7 130 137.5 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
 Monday, February 12, 2024 WEEK 7

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED SQUAT 1 2 6 110 115 0
COMPETITION HIGHBAR PAUSED SQUAT 1 2 0 - 0
COMPETITION LARSEN PRESS 1 7 6.5 65 67.5 0
COMPETITION LARSEN PRESS 2 7 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 6 117.5 125 0
COMPETITION PAUSED DEADLIFT 2 2 5 112.5 120 0
COMPETITION TEMPO BENCH PRESS 1 3 6.5 77.5 82.5 0
COMPETITION TEMPO BENCH PRESS 2 3 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 3 7 80 85 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
 DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 2 7 125 132.5 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 2 7 85 90 0
COMPETITION BENCH PRESS 2 5 6 75 80 0
COMPETITION DEADLIFT 1 2 7 135 142.5 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Tuesday, March 5, 2024 WEEK 10

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 1 7 117.5 122.5 0
COMPETITION HIGHBAR PAUSED SQUAT 1 3 7 110 115 0
COMPETITION LARSEN PRESS 1 6 7 67.5 72.5 0
COMPETITION LARSEN PRESS 2 6 0 6 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

 COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5 0
COMPETITION PAUSED DEADLIFT 2 2 6 117.5 125 0
COMPETITION TEMPO BENCH PRESS 1 2 7 80 85 0
COMPETITION TEMPO BENCH PRESS 2 3 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 2 7 82.5 87.5 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 1 7 130 137.5 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 1 7 87.5 95 0
COMPETITION BENCH PRESS 2 3 6 80 85 0
COMPETITION DEADLIFT 1 1 7 137.5 147.5 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
 Monday, January 8, 2024 WEEK 2

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 6 102.5 110 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 6.5 62.5 65 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 6 117.5 125 0
COMPETITION PAUSED DEADLIFT 3 4 6 110 117.5 0
COMPETITION TEMPO BENCH PRESS 1 3 6 75 80 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 6 77.5 82.5 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
 SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 6 117.5 125 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 6 80 85 0
COMPETITION BENCH PRESS 2 5 6 75 80 0
COMPETITION DEADLIFT 1 3 6 125 132.5 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Monday, January 29, 2024 WEEK 5 - 3 RM

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 7.5 107.5 115 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 7.5 65 67.5 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5 0
 COMPETITION PAUSED DEADLIFT 3 4 7 112.5 120 0
COMPETITION TEMPO BENCH PRESS 1 3 7.5 80 85 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 7.5 80 85 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 8 125 132.5 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 8 85 90 0
COMPETITION BENCH PRESS 2 5 8 85 85 0
COMPETITION DEADLIFT 1 3 8 125 142.5 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
 Monday, February 19, 2024 WEEK 8

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 2 7 110 115 0
COMPETITION HIGHBAR PAUSED SQUAT 1 2 0 - 0
COMPETITION LARSEN PRESS 1 7 7 65 70 0
COMPETITION LARSEN PRESS 2 7 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 7 117.5 125 0
COMPETITION PAUSED DEADLIFT 2 2 6 0
COMPETITION TEMPO BENCH PRESS 1 3 7.5 77.5 82.5 0
COMPETITION TEMPO BENCH PRESS 2 3 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 3 7 80 85 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
 DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 2 7 125 132.5 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 2 7 85 90 0
COMPETITION BENCH PRESS 2 5 6 0
COMPETITION DEADLIFT 1 2 7 135 142.5 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Tuesday, March 12, 2024 WEEK 11

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 1 8 120 127.5 0
COMPETITION HIGHBAR PAUSED SQUAT 1 3 8 112.5 120 0
COMPETITION LARSEN PRESS 1 6 7 67.5 72.5 0
COMPETITION LARSEN PRESS 2 6 0 6 65 70 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

 COMPETITION PAUSED DEADLIFT 1 2 8 125 132.5 0
COMPETITION PAUSED DEADLIFT 2 2 0 7 120 127.5 0
COMPETITION TEMPO BENCH PRESS 1 2 8 82.5 87.5 0
COMPETITION TEMPO BENCH PRESS 2 3 0 7 77.5 82.5 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 2 7 82.5 87.5 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 1 8 135 142.5 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 1 8 92.5 97.5 0
COMPETITION BENCH PRESS 2 3 6 80 85 0
COMPETITION DEADLIFT 1 1 8 142.5 152.5 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
 Monday, January 15, 2024 WEEK 3

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 6 102.5 110 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 6.5 62.5 65 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 6 117.5 125 0
COMPETITION PAUSED DEADLIFT 3 4 6 110 117.5 0
COMPETITION TEMPO BENCH PRESS 1 3 6 75 80 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 6 77.5 82.5 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
 SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 7 122.5 130 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 7 82.5 87.5 0
COMPETITION BENCH PRESS 2 5 7 77.5 82.5 0
COMPETITION DEADLIFT 1 3 7 130 137.5 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Monday, February 5, 2024 WEEK 6 - DELOAD

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 4 5 100 105 0
COMPETITION HIGHBAR PAUSED SQUAT 3 4 0 - 0
COMPETITION LARSEN PRESS 1 8 6 60 65 0
COMPETITION LARSEN PRESS 2 8 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 5 112.5 120 0
 COMPETITION PAUSED DEADLIFT 3 4 5 107.5 112.5 0
COMPETITION TEMPO BENCH PRESS 1 3 5 72.5 77.5 0
COMPETITION TEMPO BENCH PRESS 2 4 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 2 3 5 75 80 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 3 5 115 122.5 0
COMPETITION SQUAT 3 3 0 - 0
COMPETITION BENCH PRESS 1 3 5 77.5 82.5 0
COMPETITION BENCH PRESS 2 5 5 72.5 77.5 0
COMPETITION DEADLIFT 1 3 5 122.5 130 0
COMPETITION DEADLIFT 3 4 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
 Monday, February 26, 2024 WEEK 9 - 2RM

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 2 8 117.5 122.5 0
COMPETITION HIGHBAR PAUSED SQUAT 1 2 0 - 0
COMPETITION LARSEN PRESS 1 7 7.5 67.5 72.5 0
COMPETITION LARSEN PRESS 2 7 0 - 0
MC LEG PRESS 3 8-12 7-8
DB BULGARIAN SPLIT SQUAT 3 8-12 7-8
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED DEADLIFT 1 2 7 117.5 125 0
COMPETITION PAUSED DEADLIFT 2 2 6 0
COMPETITION TEMPO BENCH PRESS 1 3 7.5 77.5 82.5 0
COMPETITION TEMPO BENCH PRESS 2 3 0 - 0
BB ROMANIAN DEADLIFT 3 8-12 7-8
MC SEATED HAMSTRING CURLS 3 8-12 7-8
SINGLE ARM LAT PULLDOWN 3 8-12 7-8
SEATED CB ROW 3 8-12 7-8
DB HAMMER CURLS 3 8-12 7-8
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 3 7 80 85 0
INCLINE DB PRESS 3 8-12 7-8
DB SHOULDER PRESS 3 8-12 7-8
 DB LATERAL RAISES 3 8-12 7-8
SINGLE ARM TRICEP PUSHDOWN 3 8-12 7-8
CB CHEST FLY 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 2 8 130 137.5 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 2 8 87.5 95 0
COMPETITION BENCH PRESS 2 5 7 0
COMPETITION DEADLIFT 1 2 8 137.5 147.5 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0

Tuesday, March 19, 2024 WEEK 12 - 1RM

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION HIGHBAR PAUSED SQUAT 1 1 7 117.5 122.5 0
COMPETITION HIGHBAR PAUSED SQUAT 1 3 7 110 122.5 0
COMPETITION LARSEN PRESS 1 6 7 67.5 72.5 0
COMPETITION LARSEN PRESS 2 6 0 6 65 70 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

 COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5 0
COMPETITION PAUSED DEADLIFT 2 2 6 117.5 125 0
COMPETITION TEMPO BENCH PRESS 1 2 7 80 85 0
COMPETITION TEMPO BENCH PRESS 2 3 0 - 0
TOTAL DEADLIFT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION PAUSED BENCH PRESS 1 2 7 82.5 87.5 0
DB LATERAL RAISES 3 8-12 7-8
TOTAL BENCH PRESS VOLUME - - - - - - 0

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE VOLUME

COMPETITION SQUAT 1 1 9.5 142.5 150 0
COMPETITION SQUAT 3 2 0 - 0
COMPETITION BENCH PRESS 1 1 9.5 97.5 102.5 0
COMPETITION BENCH PRESS 2 3 7 82.5 87.5 0
COMPETITION DEADLIFT 1 1 9.5 152.5 160 0
COMPETITION DEADLIFT 3 3 0 - 0
TOTAL SQUAT VOLUME - - - - - - 0
TOTAL BENCH PRESS VOLUME - - - - - - 0
TOTAL DEADLIFT VOLUME - - - - - - 0