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https://www.youtube.com/watch?v=gFzlEQI9eE0
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https://www.youtube.com/watch?v=G8VxKDyppLc
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T1 Movements
Training
(Training Max is an estimated daily 2RM.)
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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Squat435
Exceptions: Any close variation of a competition lift.
Incline Bench
235
Good T2 Options:
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Bench Press305
Examples: Front Squat, Close Grip Bench, opposite DL.
BB Row315
Deadlift & Back: Any pull up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
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Deadlift545
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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OHP185
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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STARTING INTENSITIES
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Tier 1Movement%
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Day One1Bench Press0.750
18
Day Two1High Bar Squat0.750
21
Day Three1Sling Shot Bench0.950
24
Day Four1Pause Deadlift0.700
27
Day Five1Overhead Press0.750
30
Day Six1BB Row0.750
36
Tier 2
37
Day One2Incline Bench0.550
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Day One2BTNP55
39
Day Two2High Bar Squat0.550
40
Day Two2Good Morning75
41
Day Three2Close Grip Bench0.550
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Day Three2Weighted Dips25
43
Day Four2Band Deadlift (+Red)0.250
44
Day Four2Platz Squat0.40
45
Day Four2RDL0.25
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Day Five2Push Press0.650
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Day Five2Spoto Bench0.45
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Day Six2Weighted Pull Ups10
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Day Six21 Arm BB Row45
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Week OneWeek TwoWeek Three
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From
9/4/20169/11/20169/18/2016
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To9/10/20169/17/20169/24/2016
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Week 1Week 2Week 3
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Day OneMRSAddDay OneMRSAddDay OneMRSAdd
58
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
59
1Bench Press230Max38785Bench Press235Max39775Bench Press240Max39885
60
1
61
1
62
2Incline Bench130Max31211115Incline Bench135Max3910125Incline Bench140Max3119115
63
3BTNP55Max4171817145BTNP60Max414121190BTNP60Max4141717145
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31 Arm BK Press35Max41211101001 Arm BK Press35Max41010101101 Arm BK Press35Max4121312120
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3TRX Skull CrusherBWMax4121212100TRX Skull CrusherBWMax412111090TRX Skull CrusherBWMax4151515130
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3Tricepcs Push DownRedMax4201715120Tricepcs Push DownOrangeMax4171313100Tricepcs Push DownOrangeMax4171516140
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3Side Band RaiseOrangeMax4202020200Side Band RaiseOrangeMax4151310100Side Band RaiseOrangeMax4171515140
68
Day TwoMRSAddDay TwoMRSAddDay TwoMRSAdd
69
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
70
1BB Row175Max3101095BB Row180Max31010105BB Row185Max31311105
71
1
(Combined w/ D3. Order SS Bench/BB Row
(Combined w/ D3. Order SS Bench/BB Row
72
1
CGBP/Weighted Pull Ups&Dips Super Setted
CGBP/Weighted Pull Ups&Dips Super Setted
73
2Weighted Pull Ups10Max310760Weighted Pull Ups10Max310990Weighted Pull Ups10Max37660
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31 Arm BB Row45Max41512101251 Arm BB Row50Max412101415101 Arm BB Row60Max4121014135
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3TRX Inverted RowBWMax4131111120TRX Inverted RowBWMax4141216150TRX Inverted RowBWMax4131313110
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3Ez Bar Curl45Max4201516175Ez Bar Curl50Max4121211105Ez Bar Curl55Max4151412125
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31 Arm Banded CurlYellowMax41412101201 Arm Banded CurlYellowMax4151825201 Arm Banded CurlYellowMax4121512130
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3TRX Rear Delt FlyeBWMax4151312140TRX Rear Delt FlyeBWMax417121413TRX Rear Delt FlyeBWMax4121013120
79
Day Three AddDay Three AddDay Three Add
80
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
81
1Sling Shot Bench290Max34550Sling Shot Bench290Max3644*0Sling Shot Bench290Max3
82
1
83
1
84
2Close Grip Bench170Max31110115Close Grip Bench175Max31111105Close Grip Bench180Max3
85
3Weighted Dips25Max411813120Weighted Dips25Max4131211125Weighted Dips30Max4
86
3TRX Push UpBWMax4141212110TRX Push UpBWMax4171415130TRX Push UpBWMax4
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3Ez Bar Pull Over45Max4171414155Ez Bar Pull Over50Max4121313145Ez Bar Pull Over55Max4
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3Skull Crusher45Max4151614175Skull Crusher50Max412121085Skull Crusher55Max4
89
3OH Triceps ExtYellowMax4141210110OH Triceps ExtYellowMax420*201717OH Triceps ExtYellowMax4
90
Day FourMRSAddDay FourMRSAddDay FourMRSAdd
91
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
92
1High Bar Squat325Max36670High Bar Squat325Max3High Bar Squat325Max3
93
1
94
1
95
2High Bar Squat240Max31010*10*0High Bar Squat240Max3High Bar Squat240Max3
96
3Good Morning75Max4121010155Good Morning80Max4Good Morning80Max4
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3TRX Pistol SquatBWMax410108100TRX Pistol SquatBWMax4TRX Pistol SquatBWMax4
98
31 Leg KB Deadlift26Max41518162001 Leg KB Deadlift26Max41 Leg KB Deadlift26Max4
99
3TRX Hip ExtensionBWMax4101010120TRX Hip ExtensionBWMax4TRX Hip ExtensionBWMax4
100
3TRX Glute BridgeBWMax430s30s30s30sTRX Glute BridgeBWMax4TRX Glute BridgeBWMax4
101
Day FiveMRSAddDay FiveMRSAddDay FiveMRSAdd
102
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
103
1Overhead Press140Max36650Overhead Press140Max3Overhead Press140Max3
104
1
105
1
106
2Push Press120Max31010105Push Press125Max3Push Press125Max3
107
3Spoto Bench135Max4161617*5Spoto Bench140Max4Spoto Bench140Max4
108
3Incline Bench95Max4151212145Incline Bench95Max4Incline Bench95Max4
109
3Band Side LateralYellowMax4181516150Band Side LateralYellowMax4Band Side LateralYellowMax4
110
3Band Front RaiseYellowMax4151820160Band Front RaiseYellowMax4Band Front RaiseYellowMax4
111
3Face PullTRXMax4121414130Face PullTRXMax4Face PullTRXMax4
112
Day SixMRSAddDay SixMRSAddDay SixMRSAdd
113
Tier
Exercise
Weight
RepSet1234Wk2Exercise
Weight
RepSet1234Wk3Exercise
Weight
RepSet1234Wk4
124
1Pause Deadlift380352*/3/3/3/3/35Pause Deadlift38535Pause Deadlift38535
125
1Deadlift380Max165Deadlift385Max1Deadlift385Max1
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1
127
2Band Deadlift (+Red)135Max3131212115Band Deadlift (+Red)140Max3Band Deadlift (+Red)140Max3