CURRENT E1RM BLOCK NOTES

Squat https://youtu.be/lhqrMO08Wr8
Next
HB Squat 11/5/22
Meet
Bench
Deadlift Weeks
50
Alt DL Out

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 6
Bench Comp Bench 3 5 -5 cap @6
W Push DB Bench Press 3 10 7
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 7
Bench Comp Bench 3 5 -5 cap @7
W Push DB Bench Press 3 10 8
E Push Chest Fly 3 10 9
E Push Lateral Raise 3 10 9
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

W
 Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 7
Bench Comp Bench 3 5 -5 cap @7
W Push DB Bench Press 3 10 8
E Push Chest Fly 3 10 9
E Push Lateral Raise 3 10 9
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 7
Bench Comp Bench 3 5 -5 cap @7
W Push DB Bench Press 3 10 8
E Push Chest Fly 3 10 9
E Push Lateral Raise 3 10 9
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 7
Bench Comp Bench 3 5 -5 cap @7
W Push DB Bench Press 3 10 8
E Push Chest Fly 3 10 9
E Push Lateral Raise 3 10 9
K

5
E
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE
Bench Comp Bench 1 5 7
Bench Comp Bench 3 5 -5 cap @7
W Push DB Bench Press 3 10 8
E Push Chest Fly 3 10 9
E Push Lateral Raise 3 10 9
K

BodyWeight

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

Day 1 ASSIGNED ACTUAL

Category Exercise Sets Reps RPE Notes Load Reps RPE

W
E
E
K

BodyWeightTaper

Readiness Percieved Readiness Current Motivation Session Performance Session RPE

 1
BLOCK NOTES
0.8
hqrMO08Wr8 0.6
0.4
0.2
0
Week 1 Week 2 Week 3 Week 4 Week 5

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 5
Knee Belt Squat 3 6 7 ascending
W Pull Chest Supp Row 3 8 8
E Pull Lat Pulldown 3 10 8
E Pull Bicep Curl 2 10 8
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 6
Knee Belt Squat 3 6 8 ascending
W Pull Chest Supp Row 3 8 9
E Pull Lat Pulldown 3 10 9
E Pull Bicep Curl 2 10 9
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

W
 Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 6
Knee Belt Squat 3 6 8 ascending
W Pull Chest Supp Row 3 8 9
E Pull Lat Pulldown 3 10 9
E Pull Bicep Curl 2 10 9
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 6
Knee Belt Squat 3 8 8 ascending
W Pull Chest Supp Row 3 8 9
E Pull Lat Pulldown 3 10 9
E Pull Bicep Curl 2 10 9
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 6
Knee Belt Squat 3 8 8 ascending
W Pull Chest Supp Row 3 8 9
E Pull Lat Pulldown 3 10 9
E Pull Bicep Curl 2 10 9
K

5
 E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes
Squat Comp Squat 1 3 6
Knee Belt Squat 3 8 8 ascending
W Pull Chest Supp Row 3 8 9
E Pull Lat Pulldown 3 10 9
E Pull Bicep Curl 2 10 9
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

UAL Day 2 ASSIGNED

Load Adjusted Category Exercise Sets Reps RPE Notes

W
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

 1
0.8
0.6
0.4
0.2
0
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

W
 Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

5
 E
K

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets
Bench 1-1 Bench 1
Bench 1-1 Bench 1
W Bench 1-1 Bench 2
E Bench Comp Bench 2
E Push Machine OHP 3
K Push Lateral Raise 3

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 3 ASSIGNED

Load Reps RPE Load Adjusted Category Exercise Sets

W
E
E
K

BodyWeight

Session Performance Session RPE Readiness Percieved Readiness Current Motivation

 1 120
0.8 100
80 Total
0.6
60 SQ
0.4 BP
40
0.2 20 DL
0 0
Week 10 Week 1 Week 2 Week 3 Week 4 Week 5 W

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
2 4 3ct Deadlift
2 5 3ct Deadlift
2 6 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
2 4 3ct Deadlift
2 5 3ct Deadlift
2 6 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4

W
 Reps RPE Notes Load Reps RPE Load Adjusted Category
2 5 3ct Deadlift
2 6 3ct Deadlift
2 7 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
2 5 3ct Deadlift
2 6 3ct Deadlift
2 7 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
2 5 3ct Deadlift
2 6 3ct Deadlift
2 7 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

5
 E
K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category
2 5 3ct Deadlift
2 6 3ct Deadlift
2 7 3ct W Pull
5 6 E Pull
8 8 E
10 9 K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

ACTUAL Day 4
Reps RPE Notes Load Reps RPE Load Adjusted Category

W
E
E
K

BodyWeight

Current Motivation Session Performance Session RPE Readiness

 1
0.8
0.6
B
0.4 D
0.2
0
Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 6
Comp Deadlift 3 3 6
Chest Supp Row 3 8 9
Lat Row 3 10 9

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 7
Comp Deadlift 3 3 7
Chest Supp Row 3 8 8
Lat Row 3 10 8

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8
Comp Deadlift 3 3 7
Chest Supp Row 3 8 8
Lat Row 3 10 8

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 8.5
Comp Deadlift 2 3 8
Chest Supp Row 3 8 8
Lat Row 3 10 8

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 9
Comp Deadlift 2 3 8
Chest Supp Row 3 8 8
Lat Row 3 10 8
Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load
Comp Deadlift 1 1 9
Comp Deadlift 2 3 8
Chest Supp Row 3 8 8
Lat Row 3 10 8

Percieved Readiness Current Motivation Session Performance Session RPE

ASSIGNED ACTUAL
Exercise Sets Reps RPE Notes Load Reps RPE Load

Percieved Readiness Current Motivation Session Performance Session RPE

 1
0.8
0.6
Body Weight
0.4 DOTS
0.2
0
Week 10

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 6
Bench Comp Bench 3 3 6
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight
109.3
Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 7
Bench Comp Bench 3 3 7
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

W
 Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8
Bench Comp Bench 3 3 7
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 8.5
Bench Comp Bench 3 3 8
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 9
Bench Comp Bench 3 3 8
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

5
 E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load
Bench Comp Bench 1 1 9
Bench Comp Bench 3 3 8
W Push Machine Chest Press 3 8 8 wide
E Push Chest Fly 3 10 8
E Push Lateral Raise 3 10 8
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

Day 5 ASSIGNED ACTUAL

Adjusted Category Exercise Sets Reps RPE Notes Load

W
E
E
K

BodyWeight

Session RPE Readiness Percieved Readiness Current Motivation Session Performance

 ACTUAL Day 6 ASSIGNED
Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

W
 Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

5
 E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps
Squat Comp Squat 1 1
Squat Comp Squat 2 3
W Deadlift Comp Deadlift 3 5
E Pull Lat Pulldown 3 12
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

ACTUAL Day 6 ASSIGNED

Reps RPE Load Adjusted Category Exercise Sets Reps

W
E
E
K

BodyWeight

n Performance Session RPE Readiness Percieved Readiness Current Motivation

 ACTUAL
RPE Notes Load Reps RPE Load Adjusted
6
6
65
8
FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
7
7
65
8
FINISH

rent Motivation Session Performance Session RPE

ACTUAL
 RPE Notes Load Reps RPE Load Adjusted
8
8
65
8
FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
8
8
65
8
FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
8.5
8
65
8
FINISH
rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted
9
8
65
8
FINISH

rent Motivation Session Performance Session RPE

ACTUAL
RPE Notes Load Reps RPE Load Adjusted

FINISH

rent Motivation Session Performance Session RPE

 Sex: Male Points: DOTS
TOTAL
TOTAL
1

0.9 109.3

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
-
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week

Comp Squat
SQUAT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We
0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We

Comp Bench
BENCH
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 We

Comp Deadlift
DEADLIFT
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Wee
 0.4

0.3

0.2

0.1

0 - - - - - - -
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Wee

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Squat Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Bench Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Comp Deadlif Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Body Weight 109.3
BW KG 109.3
Total KG Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
Wilks Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
IPF GL Err:504 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DOTS Err:504 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Points #NAME?
Readiness - - - - - -
 Units: KGs

AL
120

100

80
Total
Points
60 Body Weight

40

20

0.0
- 0.0
- 0.0
- 0.0
- 0
Week 7 Week 8 Week 9 Week 10

uat
AT

Comp Squat

- - - -
6 Week 7 Week 8 Week 9 Week 10
 - - - -
6 Week 7 Week 8 Week 9 Week 10

ch
CH

Comp Bench

- - - -
6 Week 7 Week 8 Week 9 Week 10

dlift
LIFT

Comp Deadlift

- - - -
Week 7 Week 8 Week 9 Week 10
 - - - -
Week 7 Week 8 Week 9 Week 10

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504

Err:504 Err:504 Err:504 Err:504

Err:504 Err:504 Err:504 Err:504
#VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE!

- - - -
 Squat Adjusted Bench Adjusted Deadlift Adjusted
Comp Squat Comp Bench Comp Deadlift
Paused Squat 2ct Bench Pres 1-1 Deadlift
2ct Paused Squ 3ct Bench Pres 1-2 Deadlift
Tempo Squat Tempo Bench P 2ct Paused Dea
Acceleration S TNG Bench Pre Tempo Deadlif
Pin Squat Pin Press Block Deadlift
1-1 Squat 2ct Spoto Pres TNG Deadlift
1-2 Squat 1-1 Bench Deadlift (w/ C
1-2 Bench Beltless Deadli
CG Bench Pres
HB Squat WG Bench Pres Alt DL
HB Paused Squ Feet Up Bench Alt Paused Dead
HB 2ct Paused Bench (w/ Ban Alt Tempo Dead
HB Tempo Squ Duffalo Bar Be Alt Dimel Deadl
1-1 HB Squat CG FU Bench Alt Block Deadl
SB Squat Alt TNG Deadli
SB Paused Squ Trap Bar Deadl
SB Tempo Squa
SB Pin Squat
Front Squat
 PUSH Adjusted PULL Adjusted Knee Hip
Incline Press Chin Up Belt Squat RDL
Incline Pin Pre Lat Pulldown Leg Press Stiff Leg DL
CG Incline Pres Seated Row One Leg Press Snatch Grip R
BB OHP Pendlay Row Hack Squat DB RDL
DB OHP BB Row Reverse Hack GHR
DB Bench Pres Inverted Row DB Split Squat Leg Curl
DB Incline Pre DB Row SB Split Squat Back Ext
Floor Press Landmine Row FFE Split Squat Hip Thrust
Dip Chest Supp Ro Lunge Good Morning
Machine Chest Seal Row Leg Ext Nordic Ham Cu
Machine OHP Pullover Goblet Squat Rack Pull
Pushup Face Pull Platz Squat Candito Deadli
Tri Pushdown Bicep Curl Dimel Deadlift
JM Press Pull of Choice
Chest Fly Lat Row
Press Around
Lateral Raise
Z Press
Skull Crusher
Tri Overhead E
 100
TOTAL
90
1

80
0.9

0.8 70

0.7 60

0.6
50

0.5
40
0.4
30
0.3
20
0.2

10
0.1

0 0
Week Week
1 1 WeekWeek
2 2 Week
Week 3 3 Week
Week 4 4 Week5 5
Week We
We

VOLUME
2000 50

1800 45

1600 40

1400 35
SQ
1200 30
BP
1000 DL
25
Total
800 20

600 15

400 10

200 5

0 0
Week Week Week Week Week Week Week Week Week Week Week Week
1 2 3 4 5 6 7 8 9 10 1 2

SQUAT B
900 1 16

800 0.9 14
0.8
 SQUAT B
100
900 1 16 100
90
800 0.9 14 90
80 80
700 0.8
70 12 70
60 0.7 60
600
50 0.6 10 50
500 40
40 0.5 8 30
400
30 0.4 6 20
300 20 10
0.3
10 4 0
200
0.2
0 2 Week Week Week Wee
100 0.1 1 2 3 4
Week Week Week Week Week Week Week Week Week Week
0 0
1 12 23 3 4 4 5 5 6 6 7 7 8 8 9 9 1010 11 0 1 2 3 4 5

VOLUME Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ #VALUE! 836 851 851 853 855
BP #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DL 1,789 1,820 1,823 1,585 1,587 1,587
Total #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

INTENSITY Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ 11.0 13.0 14.0 14.0 14.5 15.0
BP 18.0 20.0 22.0 22.5 23.0 23.0
DL 6.0 7.0 8.0 8.5 9.0 9.0
Total 35.0 40.0 44.0 45.0 46.5 47.0

AVG LOAD Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

SQ - 84.7 86.9 86.9 87.1 87.4
BP - 385.5 703.3 705.3 705.5 705.5
DL 65.0 149.5 149.8 152.1 152.4 152.4
Total 50.2 54.6 56.8 56.2 56.3 56.3

ADJUSTED Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Total Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
SQ Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
BP Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
DL Err:504 Err:504 Err:504 Err:504 Err:504 Err:504
 TOTAL
50

45

40

35

30

25

20

15

10

0
Week5 5
Week Week 66
Week Week
Week77 Week
Week88 Week 9 9
Week Week 10 10
Week

INTENSITY
50

45

40

35
SQU
SQ SQ
30
BP BP
DL
25 DL
Total Total
20
45%
15

10

0
Week Week Week Week Week Week Week Week Week Week
1 2 3 4 5 6 7 8 9 10

BENCH 100
DEADLIFT
25
2000 90
80
1800
70
20
1600 60
 BENCH 100
DEADLIFT
25
2000 90
80
1800
70
20
1600 60
1400 50
40
15
1200 30
1000 20
10 10
800
0
600
Week Week Week Week Week Week Week Week W
5
400 1 2 3 4 5 6 7 8
Week Week Week Week Week Week Week Week Week Week
1 2 3 4 5 6 7 8 9 10 200
00
2 3 4 5 6 7 8 9 10 11 1 2 3 4 5 6 7 8 9

Week 7 Week 8 Week 9 Week 10 LOADING Heavy

- - 0 0 Total 25%
- - 0 0 SQ 55%
- - 0 0 BP 23%
- - - - DL 17%

Week 7 Week 8 Week 9 Week 10

- - - 0
- - - 0
- - - 0
- - - -

Week 7 Week 8 Week 9 Week 10

- - 0.0 0.0
- - 0.0 0.0
- - 0.0 0.0

Week 7 Week 8 Week 9 Week 10

Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
Err:504 Err:504 Err:504 Err:504
 LOADING ZONES
50

45
25%
40

35 37%

30

25

20

15

10

0 38%
ek 10

Heavy Moderate Light

SQUAT BENCH PRESS DEAD
23%
31%

45%

55%
64%

46%

EADLIFT
10
9
8
EADLIFT
10
9
8
7
6
5
4
3
ek Week Week Week Week Week Week
5 6 7 8 9 10 2
1
0
5 6 7 8 9 10 11

Moderate Light REPS Total Heavy Moderate Light

38% 37% Total 489 122 187 180
45% 0% SQ 60 33 27 -
46% 31% BP 288 65 133 90
19% 64% DL 141 24 27 90
NES

25%

te Light
SS DEADLIFT
17%

19%

64%