8 Week Intermediate Strength Block - Squats & Science Coaching | LiftVault.com
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1
2
MAXES:
lbs
weight
xreps
3
SQUAT:100100x1
4
BENCH:100100x1
5
DEADLIFT:
100100x1
6
7
8
CATEGORY:
WK 1
WK 2
WK 3
CATEGORY:
WK 4
9
10
MONDAY
ExerciseSXRLOAD%1RM
FsRPE
SXRLOAD%1RM
FsRPE
SXRLOAD%1RM
FsRPE
MONDAY
ExerciseSXRLOAD%1RMRPE
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ACCMcGill Bird-Dog3x5 3x5 3x5 ACCMcGill Bird-Dog3x5
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SQUATCompetition Squat4x57575.0%64x67575.0%6.55x48077.5%6SQUATCompetition Squat4x58077.5%6.5
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SQUATFront Squat3x63535.0%63x83535.0%6.54x54037.5%6SQUAT
2 Count Pause Squat
3x26060.0%6.5
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DEADLIFT
2 Count Pause Deadlift
4x26565.0%63x36565.0%6.54x26565.0%6DEADLIFT
Competition Deadlift
3x37575.0%6
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ACCMcGill Stir the Pot3x103x103x10ACCMcGill Stir the Pot3x10
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ACCFace Pull3x10 63x12 63x10 6ACCFace Pull3x12 6
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TUESDAY
TUESDAY
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BENCHTNG Bench4x58077.5%64x68077.5%6.55x48080.0%6BENCHCompetition Bench4x58077.5%6.5
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BENCHCloser Grip Bench3x66060.0%63x86060.0%6.54x56562.5%6BENCHCloser Grip Bench3x66562.5%6.5
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ACCVertical Pull3x10 74x8 73x10 7ACCVertical Pull4x8 7
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ACCHorizontal Pull3x10 74x8 73x10 7ACCHorizontal Pull4x8 7
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ACCTriceps3x10 74x8 73x10 7ACCTriceps4x8 7
24
32
FRIDAYFRIDAY
33
ACCMcGill Bird-Dog3x5 3x5 3x5 ACCMcGill Bird-Dog3x5
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SQUAT
Pin Squat, in the hole
3x36060.0%62x46060.0%6.53x36562.5%7SQUATCompetition Squat4x38080.0%6.5
35
DEADLIFTCompetition Deadlift4x38080.0%6.54x48080.0%74x38582.5%7.5DEADLIFT
Competition Deadlift
4x48582.5%7.5
36
DEADLIFTRomanian Deadlift3x65050.0%63x85050.0%6.53x65552.5%7DEADLIFT2-4" Block Pull3x58080.0%7.5
37
ACCMcGill Stir the Pot3x10 3x10 3x10 ACCMcGill Stir the Pot3x10
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SATURDAY
SATURDAY
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BENCHCompetition Bench5x38080.0%6.55x48080.0%76x28585.0%7.5BENCHCompetition Bench5x38585.0%7.5
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ACCDB Shoulder Press3x5 73x6 73x5 8ACCDB Incline Bench3x6 8
42
ACCHorizontal Pull3x8 74x6 73x8 8ACCHorizontal Pull4x6 8
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ACCVertical Pull3x8 74x6 73x8 8ACCVertical Pull4x6 8
44
ACCTriceps3x8 74x6 73x8 8ACCTriceps4x6 8
45
52
53
average intensity:
64.7%
average intensity:
64.7%
average intensity:
67.2%
average intensity:
75.6%
54
55
%SQ%BN%DL
56
NL34%38%28%
57
VOL30%43%27%
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