Lift Max (lbs)

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

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

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

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlift (pause barely off floor) 3 6 63% 235 x 120 3 5 65% 245 x
Rep Bench (Touch and Go) 4 10 63% 110 1.0.1 120 4 10 65% 115 1.0.1
SLDL 3 8 40% 150 1.0.1 180 3 8 43% 160 1.0.1
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1
 Week 3, Day 1 Week 4, Day 1
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 210 1.0.1 180 5 5 75% 220 1.0.1 180
180 4 6 73% 130 1.1.1 180 5 5 75% 130 1.1.1 180
120 3 7 1.0.1 120 3 7 1.0.1 120
90 3 8 1.0.1 90 3 8 1.0.1 90
60 5 10 1.0.1 60 5 10 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 275 1.0.1 180 5 5 75% 280 1.0.1 180
180 3 4 65% 115 1.3.1 180 3 3 70% 125 1.3.1 180
45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180

90 5 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 195 1.1.1 120 3 5 73% 210 1.1.1 120
60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
90 5 8 1.1.1 90 5 8 1.1.1 90
90 3 8 1.1.1 90 4 8 1.1.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 255 x 120 3 5 73% 275 x 120
120 4 10 68% 120 1.0.1 120 4 8 70% 125 1.0.1 120
180 3 6 45% 170 1.0.1 180 3 6 48% 180 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90
90 4 8 1.0.1 90 4 8 1.0.1 90
 WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Squat 3 3 80% 230 1.0.1 180 4 3 82% 240 1.0.1 180 5 2
Competition Squat 2 5 68% 195 1.0.1 180 2 5 70% 205 1.0.1 180 2 4
Competition Pause Bench 4 3 80% 140 1.1.1 180 5 3 82% 145 1.1.1 180 5 2
Competition Pause Bench 2 5 68% 120 1.1.1 180 3 5 70% 125 1.1.1 180 2 4
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 8
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x

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

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

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1 180 4 5
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1 180 4 7
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1 120 5 6
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1 60 6 8
 Week 3 Week 4
Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
86% 250 1.0.1 180 4 3 85% 245 1.0.1 180
72% 210 1.0.1 180 3 4 75% 220 1.0.1 180
86% 150 1.1.1 180 5 3 85% 150 1.1.1 180
72% 125 1.1.1 180 3 4 75% 130 1.1.1 180
8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
45s x 60 4 x 45s x 60

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
86% 325 1.0.1 180 4 3 85% 320 1.0.1 180
72% 270 1.0.1 180 3 4 75% 280 1.0.1 180
8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
71% 205 1.0.1 180 2 4 74% 215 1.0.1 180
1.0.1 60 4 8 1.0.1 60

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
75% 130 1.1.1 180 6 5 68% 120 1.1.1 180
8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
71% 265 1.0.1 180 2 4 74% 280 1.0.1 180
1.0.1 90 4 8 1.0.1 90

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
1.0.1 120 4 10 1.0.1 120
1.0.1 60 6 8 1.0.1 60
 WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Squat 5 4 82% 240 1.0.1 180 6 3 85% 245 1.0.1 180 3 3
Competition Squat 2 4 71% 205 1.0.1 180 2 4 74% 215 1.0.1 180 2 4
Competition Pause Bench 6 4 82% 145 1.1.1 180 7 4 85% 150 1.1.1 180 3 3
Competition Pause Bench 2 4 71% 125 1.1.1 180 2 4 74% 130 1.1.1 180 2 4
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Deadlift 4 4 82% 310 1.0.1 180 5 3 85% 320 1.0.1 180 3 3
Competition Deadlift 2 4 71% 265 1.0.1 180 2 4 74% 280 1.0.1 180 2 4
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3
Competition Squat 3 5 68% 195 1.0.1 180 3 5 71% 205 1.0.1 180 3 4

Wide Grip Seated Row (cable - mimic bench grip and

movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8

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

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
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
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8
 Week 3
Intensity Load Tempo Rest
83% 240 1.0.1 180
76% 220 1.0.1 180
83% 145 1.1.1 180
76% 135 1.1.1 180
8RPE 1.0.1 90
x 60

Intensity Load Tempo Rest

83% 310 1.0.1 180
76% 285 1.0.1 180
8RPE 1.1.1 180
74% 215 1.0.1 180

1.0.1 60

Intensity Load Tempo Rest

8RPE 1.2.1 180
78% 135 1.1.1 180
8RPE 1.0.1 180
74% 280 1.0.1 180
1.0.1 180

Intensity Load Tempo Rest

8RPE 1.0.1 180
9RPE 1.0.1 180
8RPE 1.0.1 180
1.0.1 60
 WEEK 1 WEEK 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6

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

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

WEEK 1, Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3
 Week 3 Week 4
Load Tempo Rest Sets Reps Load Tempo Rest
8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
72% 1.0.1 180 3 3 76% 1.0.1 180
9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
72% 1.1.1 180 4 3 76% 1.1.1 180
8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
72% 1.0.1 180 3 3 76% 1.0.1 180
9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest

8RPE x 180 1 1 8RPE x 180
9RPE x 180 1+2F 4 9RPE x 180
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