Deload

Squat Bench Deadlift OHP

Do Not Change 70% 70% 70.0% 70%

WEEK 1:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 70.0% 249 -
DAY 1

Select Squat Variation 2 8-10 - 8

Stiff Leg Deadlifts 2 10 - 8
Barbell Rows 2 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
DAY 2

Bench 3 5 70.0% 165 -

Select Bench Variation 2 8-10 - - 8
Pulldown 2 10 - - 8
Skull Crusher 2 10 - - 8
Hammer Curl 2 10 - - 8

Movement Sets Reps %1RM Weight RPE

DAY 3

Squat 3 5 70.0% 207 -

Select Deadlift Variation 3 15 - - 8
Barbell Row 2 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
DAY 4

Select Bench Variation Alt 2 8-10 60.0% 141 -

Overhead Press 3 5 70.0% 95 -
Pulldown 2 15 - - 8
Tricep Pushdown 2 15 - - 8
DB Curl 2 15 - - 8

1
 Lift Squat Bench Deadlift OHP
Weight 295 235 355 135
Reps 1 1 1 1
1RM 295 235 355 135

Journal Notes

Journal Notes

Journal Notes

Journal Notes

2
3
Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation

DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation

Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt

Bench
Tempo Bench
Close Grip Bench
Spoto Bench