Building a base (programme)

	A	B	C	D	E	F	G	H	I	J	K	L	M
1	Block 1 - Weeks 1 to 8 building up a base.
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5		All time personal best result - Enter into these cells coloured dark green only and your programme will be produced!
6		Squat	250	Deadlift	290	Overhead Press	130	Bench	200	Clean	135	Close Grip Bench	190
7		Working Max	225	Working Max	261	Working Max	123.5	Working Max	190	Working Max	128.25	Working Max	180.5
8	Monday Easy Lowerbody
9		Week 1			Week 2			Week 3			Week 4
10	Exercise	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
11	Power Clean	89.775	3	4	102.6	3	3	115.425	4	2	94.775	4	3
12	Power Clean	Week 5			Week 6			Week 7			Week 8
13	Demonstration	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
14	Demonstration	107.6	3	3	120.425	3	2	110.1	4	3	Work up to an easy max, first miss and it's over
15	Back Squat (beltless)	Week 1			Week 2			Week 3			Week 4
16		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
17		180	6	2	180	6	2	180	6	2	180	6	2
18	Demonstration	Week 5			Week 6			Week 7			Week 8
19		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
20		180	6	2	180	6	2	180	6	2	180	6	2
21	Dumbbell Lunge 3x10, GHB Sit Ups or Barbell Sit ups - 3x10
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24	Tuesday - Hard Pressing
25		Week 1			Week 2			Week 3			Week 4
26	Exercise	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
27	Bench Press	142.5	3	10	148.2	3	8	158.65	3	6	167.2	4	4
28	Bench Press	Week 5			Week 6			Week 7			Week 8
29	Demonstration	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
30	Demonstration	172.9	3	3	147.5	3	10	153.2	3	8	163.65	3	6
31	Incline Press	Week 1			Week 2			Week 3			Week 4
32		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
33		128.25	2	8 to 12	133.38	2	6 to 10	142.785	2	4 to 8	150.48	2	4 to 6
34	Demonstration	Week 5			Week 6			Week 7			Week 8
35		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
36		155.61	2	3 to 5	133.25	2	8 to 12	138.38	2	6 to 10	147.785	2	4 to 8
37	Dumbbell Press 3x10, Internal/External roations - 4x10, Face pulls 4x10
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40	Wednesday - Hard Lowerbody
41		Week 1			Week 2			Week 3			Week 4
42	Exercise	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
43	Squat Clean	99.775	3	3	112.6	3	2	125.425	3	1	104.775	3	3
44	Squat Clean	Week 5			Week 6			Week 7			Week 8
45	Demonstration	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Week off Squat clean
46	Demonstration	117.6	3	2	130.425	3	1	120.1	2	2	Week off Squat clean
47	Back Squat (beltless)	Week 1			Week 2			Week 3			Week 4
48		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
49		180	6	3	180	6	4	180	6	5	180	6	6
50	Demonstration	Week 5			Week 6			Week 7			Week 8
51		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
52		191.25	5	5	202.5	4	4	213.75	3	3	225	2	2
53	Ab Roll out - 4x10
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56	Friday - Deadlift and Back
57		Week 1			Week 2			Week 3			Week 4
58	Exercise	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
59	Deadlift (beltless)	195.75	3	10	203.58	3	8	217.935	3	6	229.68	4	4
60	Deadlift (beltless)	Week 5			Week 6			Week 7			Week 8
61	Demonstration	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
62	Demonstration	237.51	3	3	203.25	3	10	211.08	3	8	225.435	3	6
63	2" Deficit Deadlift (belted)	Week 1			Week 2			Week 3			Week 4
64		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
65		210.75	3	3	213.58	3	3	222.935	3	3	239.68	2	2
66	Demonstration	Week 5			Week 6			Week 7			Week 8
67		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
68		247.51	1	1	215.75	3	3	218.58	3	3	227.935	3	3
69	Weighted Pull up x 10, 8, 6, 4, rep out, Lat Pull down - 5x10, Cable or Dumbell Row 5x10, heavy abs (weighted GHB, Barbell Sit Ups, Weighted Rollouts - 4x8)
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72	Saturday - Accessory Pressing and Arms
73		Week 1			Week 2			Week 3			Week 4
74	Exercise	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
75	Overhead Press (seated or standing)	92.625	3	10	96.33	3	8	103.1225	3	6	108.68	4	4
76	Overhead Press (seated or standing)	Week 5			Week 6			Week 7			Week 8
77	Demonstration	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
78	Demonstration	112.385	3	3	95.125	3	10	98.83	3	8	105.6225	3	6
79	Close Grip Bench Press	Week 1			Week 2			Week 3			Week 4
80		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
81		135.375	2	10	140.79	2	8	150.7175	2	6	158.84	3	4
82	Demonstration	Week 5			Week 6			Week 7			Week 8
83		Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps	Load	Sets	Reps
84		140.375	2	10	145.79	2	8	155.7175	2	6	163.84	3	4
85	Barbell Curl x 10, 8, 6, 4, rep out, Rolling push down 5x10, Internal/External roations - 4x10, Face pulls 4x10
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