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T1 Movements
Training
(Training Max is an estimated daily 2RM at cycle start.)
T2 Accessories
Training
List movements here that are not T1 movements, or based upon T1 movements.
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Max
T1 Movements should be competition lifts.
Max
Example: Close Grip Bench Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
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Squat420
Exceptions: OHP & close variation of a competition lift.
Incline Bench135
Good T2 Options:
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Bench Press250
Examples: Front Squat, Close Grip Bench, opposite DL.
Front Squat165
Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
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Deadlift430
Sling Shot Bench, High Bar, Low Bar, etc.
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
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OHP135
Squatting: More squats varieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…
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Progression Table (Percentage of Training Max)
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Week OneWeek TwoWeek ThreeWeek FourWeek Five
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From
9/2/2018
Enter as decimal
9/9/20189/16/20189/23/20189/30/2018
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To9/8/2018
(Ex: .85 = 85%)
9/15/20189/22/20189/29/201810/6/2018
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Tier 1Movement%Movement%Movement%Movement%Movement%
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Day One1Squat0.9Squat0.925Squat0.95Squat0.975Squat1
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Day One10.7750.8250.8750.950.85
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Day One1
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Day Two1Bench0.9Bench0.925Bench0.95Bench0.975Bench1
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Day Two10.7750.8250.8750.950.85
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Day Two1
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Day Three12" Deficit Deadlift0.92" Deficit Deadlift0.9252" Deficit Deadlift0.95Deadlift0.975Deadlift1
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Day Three10.7250.7750.8250.8750.85
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Day Three1
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Day Four1Sling Shot Bench0.975Sling Shot Bench1Sling Shot Bench1.025Sling Shot Bench1.05Sling Shot Bench1.075
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Day Four10.80.8250.850.8750.9
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Day Four1
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Day Five1Front Squat0.9Front Squat0.925Front Squat0.95Front Squat0.975Front Squat1
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Day Five10.7750.8250.8750.950.85
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Day Five1
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Tier 2
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Day One2Incline Bench0.65Incline Bench0.7Incline Bench0.75Incline Bench0.8Incline Bench0.6
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Day One2
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Day Two2Pause Squat0.725Pause Squat0.775Pause Squat0.825Pause Squat0.875Squat0.7
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Day Two2
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Day Three2Overhead Press0.65Overhead Press0.7Overhead Press0.75Overhead Press0.8Overhead Press0.6
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Day Three2
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Day Four2Paused Deadlift0.725Paused Deadlift0.775Paused Deadlift0.825Paused Deadlift0.875Deadlift0.7
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Day Four2
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Day Five2Close Grip Bench0.65Close Grip Bench0.7Close Grip Bench0.75Close Grip Bench0.8Close Grip Bench0.6
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Day Five2
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Third Tier Progression Guidelines
General Guidance
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Weeks 1&2
In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more sets at same weight.
(+)
Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
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Weeks 3&4
In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more sets at same weight.
Rep Out Rule
Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
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Weeks 5&6
In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets at same weight.
Feeling Run Down?
Step 1: Leave 2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
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Week 7&8
In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set at same weight.
Perform all
Step 2: Volume deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
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Week 9
In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
Steps for 1 week
Step 2: Eat 250-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
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T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
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Training Schedule
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Week 1Week 2Week 3Week 4Week 5
Rest Guide
The rest guide is important to follow fairly closely due to Rep Out Rule.
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Day OneDay OneDay OneDay OneDay OneT1
Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
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TierExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetT2
Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
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1Squat38011Squat39011Squat40011Squat41012+Squat42011T3
Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
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Keep 2 in reserve on last set AMRAP >
32543+
Same AMRAP Reserve >
34534+
Same AMRAP Reserve >
37024+
Same AMRAP Reserve >
40013
AMRAP to 1 Reserved; Cap @8 reps >
355Max1
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T1 Notes: The heavy single has no AMRAP and is intended to be within the Training Max, not above it. The intent is that on Week 5 the TM sees improvement; speed, posture, etc. The week is also a volume deload, so Wk6 can Test.
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Notes Cont.: The heavy single should be within 90-100% and increase modestly each week, giving some intensity exposure, with the hope it does not degrade lower intensity volume efforts. Wk5 is target practice, Wk6 set new TM.
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2Incline Bench9084Incline Bench9584Incline Bench10064Incline Bench11054Incline Bench80Max1
< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
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T2 Notes: The original UHF T2 scheme is now simplified, broken into 2 parts: Wks1-3 & 4&5. The first part is the volume portion, the second tapers. Keep this in mind. There are no AMRAPS planned in the T2. This is b/c T1 intensity +.
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3V Grip Cable Row?Max5V Grip Cable Row?Max5V Grip Cable Row?Max4V Grip Cable Row?Max3V Grip Cable Row?Max1
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3Ez Bar Curl?Max5Ez Bar Curl?Max5Ez Bar Curl?Max4Ez Bar Curl?Max3Ez Bar Curl?Max1
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3Leg Curl?Max5Leg Curl?Max5Leg Curl?Max4Leg Curl?Max3Leg Curl?Max1
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Day TwoDay TwoDay TwoDay TwoDay Two
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TierExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSet
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1Bench22511Bench23011Bench24011Bench24512+Bench25011
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Same Guidance as Above.
19543+20534+22024+24013215Max1
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1
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2Pause Squat30536Pause Squat32536Pause Squat34526Pause Squat37025Squat29523
< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
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2
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3Seated DB OHP?Max5Seated DB OHP?Max5Seated DB OHP?Max4Seated DB OHP?Max3Seated DB OHP?Max1
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3Side Laterals?Max5Side Laterals?Max5Side Laterals?Max4Side Laterals?Max3Side Laterals?Max1
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3Pec Deck?Max5Pec Deck?Max5Pec Deck?Max4Pec Deck?Max3Pec Deck?Max1
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Day ThreeDay ThreeDay ThreeDay ThreeDay Three
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TierExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSet
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12" Deficit Deadlift385112" Deficit Deadlift400112" Deficit Deadlift41011Deadlift42012+Deadlift43011
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Same Guidance as Above.
31043+33534+35524+37513365Max1
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T1 Notes: The Deadlift scheme is split into 2 blocks: First block is 2" deficit, Second block is from the floor. Intentionally 1Wk ahead of T2 paused varieties b/c T1 specificity requirement, intensity.
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2Overhead Press9084Overhead Press9584Overhead Press10064Overhead Press11054Overhead Press80Max1
< This is a single set for 'Max Reps' (Keeping 2 in reserve; Considered Technical Max Limits.)
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2
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3Pull Up?Max5Pull Up?Max5Pull Up?Max4Pull Up?Max3Pull Up?Max1
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3Hyper Extension?Max5Hyper Extension?Max5Hyper Extension?Max4Hyper Extension?Max3Hyper Extension?Max1
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3Rear Delt Flye?Max5Rear Delt Flye?Max5Rear Delt Flye?Max4Rear Delt Flye?Max3Rear Delt Flye?Max1
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Day FourDay FourDay FourDay FourDay Four
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TierExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSetExerciseWeightRepSet
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1Sling Shot Bench24511Sling Shot Bench25011Sling Shot Bench25511Sling Shot Bench26512+Sling Shot Bench27011
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Same Guidance as Above.
20043+20534+21524+22013225Max1
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105
1
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2Paused Deadlift31036Paused Deadlift33536Paused Deadlift35526Paused Deadlift37525Deadlift30023
< Paused lift turns into the standard (not paused!) variety, low volume (sub 10 total reps) & lighter during this deloaded week.
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2
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3Wide Grip Incline ?Max5Wide Grip Incline ?Max5Wide Grip Incline ?Max4Wide Grip Incline ?Max3Wide Grip Incline ?Max1
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3Dips?Max5Dips?Max5Dips?Max4Dips?Max3Dips?Max1
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3Cable OH Tri Ext?Max5Cable OH Tri Ext?Max5Cable OH Tri Ext?Max4Cable OH Tri Ext?Max3Cable OH Tri Ext?Max1