WELCOME!

PROGRAM EXPLANATION & FAQ

BEGIN
Enter your current 1RMs on the Coach tab in the yellow boxes. You may also enter a low-rep,
high-RPE
Look overset.
theDo not enter
training plan, theoretical maxes with
familiarize yourself or desired
what istraining
to come.outcomes.
We suggestItrunning
is not needed to
the plan
1 without
enter a 90% or 95% ofthe
modification your maxes...simply
first time through your maxes
before will do.changes. Refer to our guide on RPE
attempting
2 included for the best results.
Read through the FAQ below, and if you have further questions, don't hesitate to email us by
3 clicking here.
4 If you enjoyed the program, donate here and buy us a coffee!

DONATE HERE CONTACT US

This is a 9-week training approach for beginner athletes designed to overcome many shortcomings of
common programs that beginner powerlifters run. It’s the starting program we wish we had before
powerlifting,
For squat, we’ve designed
included totwo
bridge into either
training daysrepeats of the so
of squatting same
thatapproach as long
athletes have as youfrequency
enough keep making
to
progress,the
practice or movement
into more advanced
and buildtraining
trainingapproaches as seamlessly
volume to progress, as so
but not possible. Toward
much that this the end, athletes
program
THE PROGRAM
handle heavier
classifies and heavier loads
as an intermediate as they work
or advanced toward
approach. newincluded
We’ve 3-rep maxes
light before rinsingsingle
to moderate and repeating.
repetitions
Most the
from athletes should
very start to find
give this is a balanced
athletes exposureamount of training
to walking out andvolume, training
executing singlestress,
reps. Inand loading
later weeks,to see
great progress.
there may be some We think you’ll really
post-activation like it.
potentiation (PAP) from performing heavier single repetitions
as well.
For bench We utilize
press, multiple
we include repthreeranges to ensure
movements maximum
per strength
week because and press
bench hypertrophy.
especiallyWe’ve also
can tolerate
included
(and oftenplenty
need)ofmore
lowertraining
body training
volumevolume to allow
and practice. Tofor leg
this sizewe
end, increases,
give newas well as astrength.
athletes chance to
practice pausing the bench on Day 4, practice with heavier loading as the program progresses, and plenty
of training
For
Over volume
deadlift,
the whole peron
work week.
we approach, weIn addition,
technique
use withwetheinclude lots ofsure
inclusion
autoregulation to make upper
paused body
work
athletes training volume
forchange
can much of towhere
the
loads grow. needed
training
approach.
to keep theTraining
programvolume
at the is lower heredifficulty
appropriate than squat or Beginner
level. bench press by design,
athletes and the
especially approach
progress at different
balances
rates, andfatigue while give
we decided allowing
bothathletes to crush
percentage progress
and RPE and settonew
for athletes PRs. from. We’ve made this
choose
program with a four-week addition that you can use to run this program directly into a competition!
The peak is also designed for first competitions, and we can’t wait to see what you accomplish.

WHO & WHY

We’ve defined a sample athlete for this program as a male or female with some experience in
Q: resistance
Who is thistraining,
program designed
but for?
less than six months of experience in powerlifting. This sample athlete
A: is healthy, has no current injuries or movement limitations, and hasn’t competed in a
powerlifting competition. Ideally, this athlete is eating in a small to moderate caloric surplus,
This program is purposefully designed for newer lifters in key areas. If you think you’re a more
Q: sleeping 7-10program
What if this hours per night,
is too and stressing as little (or as predictably) as possible.
easy?
advanced lifter, check out our free TSA Intermediate Approach, or consider working one on one
A: with a TSA coach to make sure training is continually tailored to you and your goals. You can also
modify this program with more frequency, more training volume, or higher loads.
Q: What do I need to do before this program?
You need to have done a heavy set of 1-3 reps at RPE 8.5-10 on squat, bench press, and deadlift in
A: the last 3 months. This is so you can populate the loads you'll be using on the plan.
Q: What are the requirements to run this program?
Have access to any equipment necessary to effectively train, understand RPE and how to rate RPE.
A: Have four available training days in your work/school/life schedule.
ABOUT THE PROGRAM
We’ve included these to give new lifters exposure to low reps. Too many beginner approaches
Q: either
Why the super
don’t light squat
introduce andatbench
low reps all, orpress singles
introduce on singles
heavy day one?on a near weekly basis. We give
A: athletes chances to develop neural adaptations to low repetitions on a weekly basis while at the
same time giving
The approach lifters plenty
is primarily builtof
astraining
a 9 weekvolume for muscular
program—an growth,
intro week, balancing
three weeksthese two
of progression, a
Q: deload,
extremes.
Should Ithree
do the 9-week
weeks or the 13-week
of progression, and program?
a training test. We added a 4-week build into a
A: competition, if you wanted to train into your first competition. Most of the time, use this approach
as a 9-week program and you’ll keep making progress. If you want to build into 1RMs instead of
Q: Besides
3RMs,
Whichoccasionally
exercises useyou
the main should
lifts, the 4-week
I choose?
can addition.
select from a drop down menu of exercises. We’ve pre-selected
A: one option for you, but you are free to choose an alternate. Choose the exercise you have
equipment for and feel particularly excited about.
Q: We
What is the
have difference
added from selecting
more training volume ‘male’ to selecting
and higher ‘female’?
intensities for female athletes, as they likely
A: require it to make the same level of progress. The additions in training volume exist across the
main lifts and some accessories as well.
Q: What is lsRPE? What’s RPE?
lsRPE stands for ‘last set RPE’, the RPE of your very final set of a specific exercise. For information
A: on RPE, please check the tab ‘RPE’.
ADJUSTMENTS
We’ve planned approaches such that most athletes shouldn’t miss reps if you check your recovery
Q: boxes
What if I missadequate
(sleep, reps? calories, adequate protein intake) and use appropriate 1 rep maxes. If you
A: happen to miss reps for any reason, don’t panic. Simply move forward with the program as if it
never happened.
Again, don’t panic.IfAs
it becomes
you learnatorecurring
use RPE,issue, youovershoot
you will may needRPE
to adjust loads.and
sometimes Thisundershoot
is normal and
Q: part
Whatoftimes.
other ifthe individualization
I overshoot my
Just make of the
a RPE?
mental training
note process.
and aim to be more accurate in the future. If it’s a regular
A: problem, you may ask yourself why you feel the need to overshoot RPE. Do you not trust the
training approach? Are you having a hard time gauging effort? Are you just ego lifting? Getting to
Q: the
Canroot ofanything?
I add this issue will make you a better lifter overall.
 We think the program as-is is a good start for beginner powerlifters. If you feel the need or desire
to add something, just make sure that it makes sense in the grand scheme of things. If you’re a
bodybuilder or care about complete growth and not just your squat, bench, and deadlift 1RMs, you
A: may
If consider
you’re runningadding direct calf into
this approach work, direct hamstring
a competition, you work, and need
obviously potentially more
to make direct shoulder
adjustments to
work. sure
make Just more worklines
the peak in general.
up withProceed with caution
your competition with
date. a combined
Consider eitherpowerlifting/bodybuilding
condensing training into
Q: What if I have to miss a session/get behind?
approach, especially as a beginner athlete.
more training sessions per week. In the event that you were sick or needed to miss many sessions,
A: simply resume where you can to stay on track. There is no one right answer here--it’s all training
stimulus.
This If youto
is difficult don’t have a competition
say because each athlete scheduled
respondsand are justto
differently running theand
training, base approach,
we’re creatingjust
one
Q: How hard should each week be?
pick up where
training approachyou for
leftmany
off and allow the
athletes. program
Generally to be a little
speaking, mostlonger
weeksthan
earlyexpected.
on will be in the RPE 6-
A: The
8 range, includingofthe
seriousness themain
injurylifts. It’s usually
dictates the caseto
the response that
thetraining
injury. Ifactually
you cangets
workeasier after the first
around
week or tworestrictions
movement as you adapt to a new
or pain with training
exercisesplit and the repeated
substitutions, bout
dropping theeffect (RBE) takes
load, allowing foreffect.
more
Q: What if I get injured?
rest between exposures or other modifications, please do that! If the injury feels more severe,
A: don’t train through pain. Limit painful movements, work with a trained professional on your
recovery so that you can come back stronger. There’s a lot of potential advice here that is only on a
PERFORMANCE
case-by-case
RPE 5 and RPEbasis because
6 are eachdifficult
admittedly situationto is unique.
gauge. It’s better to figure these out by comparison to
something harder. RPE 5 should still feel like a warmup. It likely takes less attention to detail and
Q: How do I figure out what RPE 5/6 is?
less arousal to perform. It may feel slightly slow, but there should be no sticking point at all. RPE 6
A: should
As much feel like
rest asayou
serious,
need.heavier warmup,
The literature requiring
is pretty a little
clear more attention
that limiting rests to than RPE 5 and
any degree a
dampens
serious attitude
performance andinstrength
setup and lift execution.
adaptation. RPE 6systems
All bodily is still fast, with little
relevant to no breakdown
to strength in lifting
performance are
Q: How long should I rest between sets?
technique.in 2-5 minutes, so this is a good window. However, take as much rest as you need, so
recovered
A: long as you can complete your training. If you’re just scrolling instagram/facebook between sets,
this can easily climb to 10 minutes. Moderating this is a quick way to reduce the length of your
Q: When should I rest?
workouts.
A: Rest in between each set.
Q: Are the deadlifts sumo or conventional?
Choose your main stance for the deadlift. If you are brand new to lifting, it’s a good idea to start
A: lifting with the conventional stance.
Use your belt on any main sets that warrant its use. You will probably be best served adding the
Q: belt
When at should I useinmy
some point belt?
your warmups leading into your working sets. Using the belt is as much a skill
A: as it is an aid to safety and lifting strength. As such, we want to get better at the skill of bracing into
the belt. That takes practice. As a general guide, anything above 65-70% is fair game for using your
WHAT'S
belt.NEXT?
You probably don’t need to wear the belt on bench press.

Q: What should I do after this program?

If you’re having success with the training approach, keep using it! Input new 1RMs and continue
A: the approach. You can also try our intermediate training approach.
For some athletes, the training approach is too generic after the first or second time. If you need
more attention and customization, we work one-on-one with athletes providing them the coaching
they need to not only make progress, but continue enjoying powerlifting for years to come. Email
us and we’ll be happy to discuss the continuation of your training as a completely customized level.

EMAIL US
RPE
RATE OF PERCEIVED EXERTION

RPE (rate of perceived exertion) is a rating system that allows athletes to measure
This is known as ato
repeat WATCH A VIDEO
something feels you atset,
the and
time.we often
It is use this
a subjective method
measurefor of assistance moveme
your strength at a g
where 1RMs are not established or difficult to establish. As the name implies,
rate this on a scale from one to ten. The higher the number, the harder the set felt. you tryI
same load and reps onissubsequent sets. As fatigue rises,of
your RPE will also rise. By m
Q: What
to
rise
is RPE
quantify
in RPE,
and
those why
feelingsitwe
useful?
have immediately post-set gauging how difficult it wa
A: maybe haveyou can1 determine
done your level
or 2 more reps.” The of fatigue
RPE and when this.
scale quantifies its time to add more w
bar.

Q: RPE
I seeallows
The first
you tothat
a protocol regulate
thing youorwill
looksyour
doyour
liketraining
is work
this: 3x8
up
intensity
toItthe
@8 RPE. based
Whaton
prescribed
doyour condition right now.
I do?
rep & RPE as directed. You wil
A: warm up and ramp up the weights to what will be your working weightyour
meet, yesterday, even last set. allows you to quantify where prepared
for your top s
given time.
From there, you will repeat this for the number of remaining sets (in this example, it
Sample Exercise using the repeat method
more sets, for 3 total sets).

1x5x135 warmups
To progress week to week, monitor the rise in RPE over the course of the sets. If you
1x4x225
0-0.5 RPE jumpwarmups
from first to last set, it’s safe to add some weight next time. If you are
1x4x275 of 1+ warmups
increase RPE, leave the load as is for next week.
1x8x295 @7 RPE <-- 1st gauging set
1x8x305 @8 RPE <-- 1st work set
1x8x305 @8 RPE <-- repeat set
1x8x305 @8.5 RPE <-- repeat set

First, we need to determine your estimated 1RM (e1RM). Look up the rep/RPE numb
time you did today’s exercise. Find the associated percentage and divide the weight u
percentage. This will give you your e1RM. We can estimate our top set for the day us
chart to help determine how much weight will be used. x4@8.5 yields ~85%. Multiply
the percentage to determine your top set load.

After warming up, we suggest ~2 “gauging” sets at the top set prescribed rep range,
Q: I need toset
gauging work
you up to a
climb 1 top
RPE set of 1x4
closer @8.5
to the RPE. How
assigned canRPE.
top set I figure out to
In order what
feelload t
confid
that load based on how you are feeling, do your first “gauging” set at 4 reps @ 7 RPE,
A: one at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gauging set). At thi
should be able to fairly accurately estimate a load that would yield 4 reps @ 8.5 RPE f
set.

A general rule is to subtract 5% for each RPE below the top set. So, your target for the
be about 10% below your top set (5% per RPE * 2 RPE’s below the top set = 10%). The
ramp up sets isn’t necessarily to nail them right on the money, but rather to do the re
close on the RPE and for the top set, you want to be within a half RPE of the prescribe
ows athletes to measure how hard
drefor
of assistance movements,
your strength at a givenor cases
time. We
he name implies, you try to repeat
the harder the set felt. It is also a way the
ur RPE will
auging howalso rise. By
difficult monitoring
it was. “I couldthis
ns this.
its time to add more weight to the

our condition right now. Not your last

I do?
RPE
ify as directed.
where You will wantisto
your preparedness at any
ing weight for your top set at RPE 8.
g sets (in this example, it would be 2

course of the sets. If you are finding a

ight next time. If you are finding an

ok up the rep/RPE numbers for the last

e and divide the weight used by the
ur top set for the day using the RPE
8.5 yields ~85%. Multiply your e1RM by

set prescribed rep range, but for each

figure
PE. out to
In order what
feelload to use?
confident picking
g” set at 4 reps @ 7 RPE, and another
each gauging set). At this point you
d yield 4 reps @ 8.5 RPE for your top

et. So, your target for the first set will

w the top set = 10%). The point of the
ey, but rather to do the reps and get
half RPE of the prescribed numbers.
 INTRO/ACCLIMATION
WEEK 1
9 WEEKS OUT, PEAK LIFT INTENSITY 5-7.5 RPE

are you male or female? MALE

Day 1 sets reps intensity load lsRPE

SQ 1: hypertrophy Competition Squat 2x1 69%
- 3x7 64%
BN 1: strength Bench Press 2x1 74%
chest acc DB Bench Press 3 x 12 @6-7
lats - horizontal DB Row 3 x 12 @6-8
core Decline Weighted Situp 3 x 15 @6-8
note: if shoulder/bicep/elbow pain, squat high bar

Day 2
DL 1: practice/mod int Paused Deadlift 3 x 4 65% or @6.5
BN 2: hypertrophy Bench Press 1x4 75%
- 2x8 65%
glutes Barbell Hip Thrust 3 x 10 @6-7.5
triceps Tricep Pushdown 3 x 12 @6-8
biceps DB Curl 3 x 12 @6-8
note:

Day 3
SQ 2: strength Competition Squat 3x5 74% or @6
lats - vertical Lat Pulldown 3 x 15 @6-7.5
shoulders One Arm DB Shoulder Press 3 x 12 @6-7.5
triceps Single Arm Overhead Tricep Extension (DB 3 x 15 @6-7.5
biceps EZ Bar Curl 3 x 15 @6-7.5
note: may superset biceps/triceps

Day 4
DL 2: strength Deadlift 1x4 80% or @7
- 2x4 75%
BN 3: nonspecific/practice 3 ct. Paused Bench Press 3x4 67% or @6
quads - compound Leg Press 3 x 10 @6-7.5
quads - single joint Leg Extension 3 x 15 @6-7.5
autonomy Athlete Movement of Choice
 PROGRESS 1
WEEK 2
8 WEEKS OUT, PEAK LIFT INTENSITY 6-8RPE

1 1 1
200 120 225

e1RM notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 2x1 73% or @5
- 4x7 68%
Bench Press 2x1 78% or @5
DB Bench Press 4 x 11 @7-8.5
DB Row 3 x 11 @8-9
Decline Weighted Situ 3 x 14 @8-9
note: if shoulder/bicep/elbow pain, squat high

Day 2
Paused Deadlift 4x4 67.5% or @7
Bench Press 1x4 78%
- 3x8 68%
Barbell Hip Thrust 3 x 10 @8-9
Tricep Pushdown 3 x 11 @8-9
DB Curl 3 x 11 @8-9
note:

Day 3
Competition Squat 4x5 77% or @6.5
Lat Pulldown 3 x 14 @6.5-8.5
One Arm DB Shoulder 3 x 12 @6.5-8.5
Single Arm Overhead T 3 x 14 @6.5-8.5
EZ Bar Curl 3 x 14 @6.5-8.5
note: may superset bic

Day 4
Deadlift 1 x 4 82.5% or @7.5
- 2x4 78%
3 ct. Paused Bench Pre 4 x 4+ 70% or @6.5
Leg Press 3 x 10 @6.5-8
Leg Extension 3 x 14 @8-9
Athlete Movement of
 PROGRESS 2
WEEK 3
7 WEEKS OUT, PEAK LIFT INTENSITY 6-8 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 2x1 76% or @5.5
- 4x7 71%
Bench Press 2x1 81% or @5.5
DB Bench Press 4 x 10 @8-9
DB Row 3 x 10 @8-9
Decline Weighted Situ 3 x 13 @8-9
note: if shoulder/bicep/elbow pain, squat hig

Day 2
Paused Deadlift 4x4 70% or @7
Bench Press 1x4 80%
- 3x8 70%
Barbell Hip Thrust 3x9 @8-9
Tricep Pushdown 3 x 10 @8-9
DB Curl 3 x 10 @8-9
note:

Day 3
Competition Squat 4x5 79% or @7.5
Lat Pulldown 3 x 13 @8-9
One Arm DB Shoulder 3 x 11 @8-9
Single Arm Overhead T 3 x 13 @8-9
EZ Bar Curl 3 x 13 @8-9
note: may superset bic

Day 4
Deadlift 1x3 85% or @7.5
- 3x3 81%
3 ct. Paused Bench Pre 4x4 72% or @7
Leg Press 3x9 @6.5-8
Leg Extension 3 x 13 @8-9
Athlete Movement of
 PROGRESS 3
WEEK 4
6 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 2x1 79% or @6
- 4 x 6-7 74%
Bench Press 2x1 83% or @6
DB Bench Press 4x9 @8-9
DB Row 3x9 @8-9
Decline Weighted Situ 3 x 12 @8-9
note: if shoulder/bicep/elbow pain, squat hig

Day 2
Paused Deadlift 4x4 72.5% or @7
Bench Press 1x4 82%
- 3x8 72%
Barbell Hip Thrust 3x8 @8-9
Tricep Pushdown 3x9 @8-9
DB Curl 3x9 @8-9
note:

Day 3
Competition Squat 4 x 4-5 81% or @8
Lat Pulldown 3 x 12 @8-9
One Arm DB Shoulder 3 x 10 @8-9
Single Arm Overhead T 3 x 12 @8-9
EZ Bar Curl 3 x 12 @8-9
note: may superset bic

Day 4
Deadlift 1 x 2 87.5% or @7.5
- 4x2 84%
3 ct. Paused Bench Pre 4 x 4+ 74% or @7.5
Leg Press 3x8 @6.5-8
Leg Extension 3 x 12 @8-9
Athlete Movement of
 DELOAD
WEEK 5
5 WEEKS OUT, PEAK LIFT INTENSITY 5-7 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 82% or @5
- 3x5 70%
Bench Press 2x1 85% or @6
DB Bench Press 2 x 12 @7
DB Row 2 x 12 @7
Decline Weighted Situ 2 x 15 @7
note: if shoulder/bice

Day 2
Paused Deadlift 3x3 71% or @6
Bench Press 1x3 77% or @5
- 2x6 71%
Barbell Hip Thrust 2 x 10 @7
Tricep Pushdown 2 x 12 @7
DB Curl 2 x 12 @7
note:

Day 3
Competition Squat 3x3 78% or @5
Lat Pulldown 2 x 15 @7
One Arm DB Shoulder 2 x 12 @7
Single Arm Overhead T 2 x 15 @7
EZ Bar Curl 2 x 15 @7
note: may superset bic

Day 4
Deadlift 1x3 82.5% or @7.5
- 2x3 78%
3 ct. Paused Bench Pre 4x3 70% or @6
Leg Press 2 x 10 @7
Leg Extension 2 x 15 @7
Athlete Movement of 2x
 INTENSIFY 1
WEEK 6
4 WEEKS OUT, PEAK LIFT INTENSITY 7-8.5 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 85% or @6
- 4x5 74%
Bench Press 2x1 87% or @6.5
DB Bench Press 3 x 11 @7-8.5
DB Row 3 x 11 @7-8.5
Decline Weighted Situ 3 x 15 @7-8.5
note: if shoulder/bice

Day 2
Paused Deadlift 3x3 73% or @7
Bench Press 1x3 80% or @5.5
- 3x6 74%
Barbell Hip Thrust 3 x 10 @7-8.5
Tricep Pushdown 3 x 11 @7-8.5
DB Curl 3 x 11 @7-8.5
note:

Day 3
Competition Squat 4x3 82% or @6.5
Lat Pulldown 3 x 14 @7-8.5
One Arm DB Shoulder 3 x 12 @7-8.5
Single Arm Overhead T 3 x 14 @7-8.5
EZ Bar Curl 3 x 14 @7-8.5
note: may superset bic

Day 4
Deadlift 1x3 86% or @8
- 3x3 82%
3 ct. Paused Bench Pre 5 x 3+ 73% or @6.5
Leg Press 3 x 10 @7-8.5
Leg Extension 3 x 14 @7-8.5
Athlete Movement of 3x
 INTENSIFY 2
WEEK 7
3 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 88% or @7
- 4x5 77%
Bench Press 2x1 89% or @7
DB Bench Press 3 x 10 @8-9
DB Row 3 x 10 @8-9
Decline Weighted Situ 3 x 15 @8-9
note: if shoulder/bice

Day 2
Paused Deadlift 3x3 75% or @7.5
Bench Press 1x3 82% or @6
- 3x6 76%
Barbell Hip Thrust 3x9 @8-9
Tricep Pushdown 3 x 10 @8-9
DB Curl 3 x 10 @8-9
note:

Day 3
Competition Squat 3x3 85% or @7.5
Lat Pulldown 3 x 13 @8-9
One Arm DB Shoulder 3 x 11 @8-9
Single Arm Overhead T 3 x 13 @8-9
EZ Bar Curl 3 x 13 @8-9
note: may superset bic

Day 4
Deadlift 1 x 2 87.5% or @7.5
- 4x2 84%
3 ct. Paused Bench Pre 5x3 75% or @7
Leg Press 3x9 @8-9
Leg Extension 3 x 13 @8-9
Athlete Movement of 3x
 INTENSIFY 3
WEEK 8
2 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE

1 1 1
200 120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 91% or @7.5
- 4x5 80%
Bench Press 2x1 91% or @7.5
DB Bench Press 3x9 @8-9
DB Row 3x9 @8-9
Decline Weighted Situ 3 x 15 @8-9
note: if shoulder/bice

Day 2
Paused Deadlift 4x2 78% or @8
Bench Press 1x3 84% or @7
- 3x6 78%
Barbell Hip Thrust 3x8 @8-9
Tricep Pushdown 3x9 @8-9
DB Curl 3x9 @8-9
note:

Day 3
Competition Squat 4x2 87% or @7.5
Lat Pulldown 3 x 12 @8-9
One Arm DB Shoulder 3 x 10 @8-9
Single Arm Overhead T 3 x 12 @8-9
EZ Bar Curl 3 x 12 @8-9
note: may superset bic

Day 4
Deadlift 1x1 91% or @7.5
- 3x2 86%
3 ct. Paused Bench Pre 5 x 3+ 77% or @7.5
Leg Press 3x8 @8-9
Leg Extension 3 x 12 @8-9
Athlete Movement of 3x
 TEST 1
WEEK 9
TEST WEEK

running 9 or 13 week?SELECT 1 1
120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 82% or @6.5
- 3x4 78%
Bench Press 2x1 84% or @6.5
DB Bench Press 3x8 @6-7.5
DB Row 3x8 @6-7.5
Decline Weighted Situ 3 x 15 @6-7.5
note: if shoulder/bice

Day 2
Paused Deadlift 4x1 80% or @6-7
Bench Press 1x3 @10
-
Barbell Hip Thrust 3x7 @6-7.5
Tricep Pushdown 3x8 @6-7.5
DB Curl 3x8 @6-7.5
note:

Day 3
Competition Squat 1x3 @10
Lat Pulldown 3 x 11 @6-7.5
One Arm DB Shoulder 3x9 @6-7.5
Single Arm Overhead T 3 x 11 @6-7.5
EZ Bar Curl 3 x 11 @6-7.5
note: may superset bic

Day 4
Deadlift 1x3 @10
-
3 ct. Paused Bench Pre 5x1 77% or @7.5
Leg Press 3x7 @6-7.5
Leg Extension 3 x 11 @6-7.5
Athlete Movement of 3x
 PEAK 1
WEEK 10
4 WEEKS OUT, PEAK LIFT INTENSITY 7-8 RPE

0 1 1
120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 86-89% or @7
- 3x6 75%
Bench Press 1x1 86-89% or @7
DB Bench Press 3 x 10 @8-9
DB Row 3 x 10 @8-9
Decline Weighted Situ 3 x 15 @8-9
note: if shoulder/bice

Day 2
Paused Deadlift 4x4 74% or @6-7
Bench Press 1x2 80% or @5
- 3x7 70%
Barbell Hip Thrust 3x9 @8-9
Tricep Pushdown 3 x 10 @8-9
DB Curl 3 x 10 @8-9
note:

Day 3
Competition Squat 3x4 81% or @7
Lat Pulldown 3 x 10 @8-9
One Arm DB Shoulder 3 x 10 @8-9
Single Arm Overhead T 3 x 12 @8-9
EZ Bar Curl 3 x 12 @8-9
note: may superset bic

Day 4
Deadlift 1 x 1 @83-87% or @6
- 3x3 78%
3 ct. Paused Bench Pre 6x2 75% or @6
Leg Press 3x9 @8-9
Leg Extension 3 x 12 @8-9
Athlete Movement of 3x
 PEAK 2
WEEK 11
3 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE

0 1 1
120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 94-96% or @9
- 3x5 77%
Bench Press 1x1 94-96% or @9
DB Bench Press 3x9 @8-9
DB Row 3x9 @8-9
Decline Weighted Situ 3 x 15 @8-9
note: if shoulder/bice

Day 2
Paused Deadlift 4x3 77% or @7-7.5
Bench Press 1x2 83% or @6
- 3x6 74%
Barbell Hip Thrust 3x8 @8-9
Tricep Pushdown 3x9 @8-9
DB Curl 3x9 @8-9
note:

Day 3
Competition Squat 4x3 85% or @7.5
Lat Pulldown 3x9 @8-9
One Arm DB Shoulder 3x9 @8-9
Single Arm Overhead T 3 x 11 @8-9
EZ Bar Curl 3 x 11 @8-9
note: may superset bic

Day 4
Deadlift 1x1 91-94% or @8-8.5
- 4x3 82%
3 ct. Paused Bench Pre 6 x 2+ 77% or @7
Leg Press 3x8 @8-9
Leg Extension 3 x 11 @8-9
Athlete Movement of 3x
 PEAK 3
WEEK 12
2 WEEKS OUT, PEAK LIFT INTENSITY 8-9 RPE

0 1 1
120 225

notes Day 1 sets reps intensity load lsRPE e1RM

Competition Squat 1x1 opener or @7.5
- 4x4 79%
Bench Press 1x1 opener or @7.5
DB Bench Press 3x8 @8-9
DB Row 3x8 @8-9
Decline Weighted Situ 3 x 15 @8-9
note: if shoulder/bice

Day 2
Paused Deadlift 5x2 80% or @8
Bench Press 1x2 85% or @6.5
- 4x5 78%
Barbell Hip Thrust 3x7 @8-9
Tricep Pushdown 3x8 @8-9
DB Curl 3x8 @8-9
note:

Day 3
Competition Squat 5x2 87% or @8
Lat Pulldown 3x8 @8-9
One Arm DB Shoulder 3x8 @8-9
Single Arm Overhead T 3 x 10 @8-9
EZ Bar Curl 3 x 10 @8-9
note: may superset bic

Day 4
Deadlift 1x1 opener or @7.5
- 5x2 84%
3 ct. Paused Bench Pre 6x2 79% or @7.5
Leg Press 3x7 @8-9
Leg Extension 3 x 10 @8-9
Athlete Movement of 3x
 TEST 2
WEEK 13
MEET WEEK

0 1 1
120 225

notes Day 1 - 5 DAYS OUT sets reps intensity load lsRPE e1RM
Competition Squat 2-3 x 1 80-85% or @7
- 2x4 77%
Bench Press 2-3 x 1 82-86% or @7

Day 2 - 4 DAYS OUT

Deadlift 5 x 1-2 75%
Bench Press 1x2 80-83% or @6
- 4x3 75%

Day 3 - REST/ACTIVE RECOVERY ONLY

Day 4 - MEET DAY!

Squat
Bench Press
Deadlift
notes
 First
Last

180.1kgs 5'6"
Bodyweight, avg Height

g g
Fat, avg Carbs, avg
#NAME?

200

150

100
180.2
180
50

0 00000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
1 8 15 22 29 36 43 50 57 64 71 78 85 92 99 106 113 120 127 134 141 148 155 162 169 176 183 190 197 204
DATE WEIGHT FAT CARBS PROTEIN CALORIES CARDIO TRAINING DAY (1-4)

3/18/2022 180 395 #NAME? no 1

3/19/2022 180.2 397 #NAME?
3/20/2022 #NAME?
3/21/2022 #NAME?
3/22/2022 #NAME?
3/23/2022 #NAME?
3/24/2022 #NAME?
3/25/2022 #NAME?
3/26/2022 #NAME?
3/27/2022 #NAME?
3/28/2022 #NAME?
3/29/2022 #NAME?
3/30/2022 #NAME?
3/31/2022 #NAME?
4/1/2022 #NAME?
4/2/2022 #NAME?
4/3/2022 #NAME?
4/4/2022 #NAME?
4/5/2022 #NAME?
4/6/2022 #NAME?
4/7/2022 #NAME?
4/8/2022 #NAME?
4/9/2022 #NAME?
4/10/2022 #NAME?
4/11/2022 #NAME?
4/12/2022 #NAME?
4/13/2022 #NAME?
4/14/2022 #NAME?
4/15/2022 #NAME?
4/16/2022 #NAME?
4/17/2022 #NAME?
4/18/2022 #NAME?
4/19/2022 #NAME?
4/20/2022 #NAME?
4/21/2022 #NAME?
4/22/2022 #NAME?
4/23/2022 #NAME?
4/24/2022 #NAME?
4/25/2022 #NAME?
4/26/2022 #NAME?
4/27/2022 #NAME?
4/28/2022 #NAME?
4/29/2022 #NAME?
4/30/2022 #NAME?
5/1/2022 #NAME?
5/2/2022 #NAME?
5/3/2022 #NAME?
5/4/2022 #NAME?
5/5/2022 #NAME?
5/6/2022 #NAME?
5/7/2022 #NAME?
5/8/2022 #NAME?
5/9/2022 #NAME?
5/10/2022 #NAME?
5/11/2022 #NAME?
5/12/2022 #NAME?
5/13/2022 #NAME?
5/14/2022 #NAME?
5/15/2022 #NAME?
5/16/2022 #NAME?
5/17/2022 #NAME?
5/18/2022 #NAME?
5/19/2022 #NAME?
5/20/2022 #NAME?
5/21/2022 #NAME?
5/22/2022 #NAME?
5/23/2022 #NAME?
5/24/2022 #NAME?
5/25/2022 #NAME?
5/26/2022 #NAME?
5/27/2022 #NAME?
5/28/2022 #NAME?
5/29/2022 #NAME?
5/30/2022 #NAME?
5/31/2022 #NAME?
6/1/2022 #NAME?
6/2/2022 #NAME?
6/3/2022 #NAME?
6/4/2022 #NAME?
6/5/2022 #NAME?
6/6/2022 #NAME?
6/7/2022 #NAME?
6/8/2022 #NAME?
6/9/2022 #NAME?
6/10/2022 #NAME?
6/11/2022 #NAME?
6/12/2022 #NAME?
6/13/2022 #NAME?
6/14/2022 #NAME?
6/15/2022 #NAME?
6/16/2022 #NAME?
6/17/2022 #NAME?
6/18/2022 #NAME?
6/19/2022 #NAME?
6/20/2022 #NAME?
6/21/2022 #NAME?
6/22/2022 #NAME?
6/23/2022 #NAME?
6/24/2022 #NAME?
6/25/2022 #NAME?
6/26/2022 #NAME?
6/27/2022 #NAME?
6/28/2022 #NAME?
6/29/2022 #NAME?
6/30/2022 #NAME?
7/1/2022 #NAME?
7/2/2022 #NAME?
7/3/2022 #NAME?
7/4/2022 #NAME?
7/5/2022 #NAME?
7/6/2022 #NAME?
7/7/2022 #NAME?
7/8/2022 #NAME?
7/9/2022 #NAME?
7/10/2022 #NAME?
7/11/2022 #NAME?
7/12/2022 #NAME?
7/13/2022 #NAME?
7/14/2022 #NAME?
7/15/2022 #NAME?
7/16/2022 #NAME?
7/17/2022 #NAME?
7/18/2022 #NAME?
7/19/2022 #NAME?
7/20/2022 #NAME?
7/21/2022 #NAME?
7/22/2022 #NAME?
7/23/2022 #NAME?
7/24/2022 #NAME?
7/25/2022 #NAME?
7/26/2022 #NAME?
7/27/2022 #NAME?
7/28/2022 #NAME?
7/29/2022 #NAME?
7/30/2022 #NAME?
7/31/2022 #NAME?
8/1/2022 #NAME?
8/2/2022 #NAME?
8/3/2022 #NAME?
8/4/2022 #NAME?
8/5/2022 #NAME?
8/6/2022 #NAME?
8/7/2022 #NAME?
8/8/2022 #NAME?
8/9/2022 #NAME?
8/10/2022 #NAME?
8/11/2022 #NAME?
8/12/2022 #NAME?
8/13/2022 #NAME?
8/14/2022 #NAME?
8/15/2022 #NAME?
8/16/2022 #NAME?
8/17/2022 #NAME?
8/18/2022 #NAME?
8/19/2022 #NAME?
8/20/2022 #NAME?
8/21/2022 #NAME?
8/22/2022 #NAME?
8/23/2022 #NAME?
8/24/2022 #NAME?
8/25/2022 #NAME?
8/26/2022 #NAME?
8/27/2022 #NAME?
8/28/2022 #NAME?
8/29/2022 #NAME?
8/30/2022 #NAME?
8/31/2022 #NAME?
9/1/2022 #NAME?
9/2/2022 #NAME?
9/3/2022 #NAME?
9/4/2022 #NAME?
9/5/2022 #NAME?
9/6/2022 #NAME?
9/7/2022 #NAME?
9/8/2022 #NAME?
9/9/2022 #NAME?
9/10/2022 #NAME?
9/11/2022 #NAME?
9/12/2022 #NAME?
9/13/2022 #NAME?
9/14/2022 #NAME?
9/15/2022 #NAME?
9/16/2022 #NAME?
9/17/2022 #NAME?
9/18/2022 #NAME?
9/19/2022 #NAME?
9/20/2022 #NAME?
9/21/2022 #NAME?
9/22/2022 #NAME?
9/23/2022 #NAME?
9/24/2022 #NAME?
9/25/2022 #NAME?
9/26/2022 #NAME?
9/27/2022 #NAME?
9/28/2022 #NAME?
9/29/2022 #NAME?
9/30/2022 #NAME?
10/1/2022 #NAME?
10/2/2022 #NAME?
10/3/2022 #NAME?
10/4/2022 #NAME?
10/5/2022 #NAME?
10/6/2022 #NAME?
10/7/2022 #NAME?
10/8/2022 #NAME?
10/9/2022 #NAME?
10/10/2022 #NAME?
10/11/2022 #NAME?
10/12/2022 #NAME?
10/13/2022 #NAME?
10/14/2022 #NAME?
10/15/2022 #NAME?
10/16/2022 #NAME?
10/17/2022 #NAME?
10/18/2022 #NAME?
10/19/2022 #NAME?
10/20/2022 #NAME?
10/21/2022 #NAME?
10/22/2022 #NAME?
10/23/2022 #NAME?
10/24/2022 #NAME?
10/25/2022 #NAME?
10/26/2022 #NAME?
10/27/2022 #NAME?
10/28/2022 #NAME?
10/29/2022 #NAME?
10/30/2022 #NAME?
10/31/2022 #NAME?
11/1/2022 #NAME?
11/2/2022 #NAME?
11/3/2022 #NAME?
11/4/2022 #NAME?
11/5/2022 #NAME?
11/6/2022 #NAME?
11/7/2022 #NAME?
11/8/2022 #NAME?
11/9/2022 #NAME?
11/10/2022 #NAME?
11/11/2022 #NAME?
11/12/2022 #NAME?
11/13/2022 #NAME?
11/14/2022 #NAME?
11/15/2022 #NAME?
11/16/2022 #NAME?
11/17/2022 #NAME?
11/18/2022 #NAME?
11/19/2022 #NAME?
11/20/2022 #NAME?
11/21/2022 #NAME?
11/22/2022 #NAME?
11/23/2022 #NAME?
11/24/2022 #NAME?
11/25/2022 #NAME?
11/26/2022 #NAME?
11/27/2022 #NAME?
11/28/2022 #NAME?
11/29/2022 #NAME?
11/30/2022 #NAME?
12/1/2022 #NAME?
12/2/2022 #NAME?
12/3/2022 #NAME?
12/4/2022 #NAME?
12/5/2022 #NAME?
12/6/2022 #NAME?
12/7/2022 #NAME?
12/8/2022 #NAME?
12/9/2022 #NAME?
12/10/2022 #NAME?
12/11/2022 #NAME?
12/12/2022 #NAME?
12/13/2022 #NAME?
12/14/2022 #NAME?
12/15/2022 #NAME?
12/16/2022 #NAME?
12/17/2022 #NAME?
12/18/2022 #NAME?
12/19/2022 #NAME?
12/20/2022 #NAME?
12/21/2022 #NAME?
12/22/2022 #NAME?
12/23/2022 #NAME?
12/24/2022 #NAME?
12/25/2022 #NAME?
12/26/2022 #NAME?
12/27/2022 #NAME?
12/28/2022 #NAME?
12/29/2022 #NAME?
12/30/2022 #NAME?
12/31/2022 #NAME?
1/1/2023 #NAME?
1/2/2023 #NAME?
1/3/2023 #NAME?
1/4/2023 #NAME?
1/5/2023 #NAME?
1/6/2023 #NAME?
1/7/2023 #NAME?
1/8/2023 #NAME?
1/9/2023 #NAME?
1/10/2023 #NAME?
1/11/2023 #NAME?
1/12/2023 #NAME?
1/13/2023 #NAME?
1/14/2023 #NAME?
1/15/2023 #NAME?
1/16/2023 #NAME?
1/17/2023 #NAME?
1/18/2023 #NAME?
1/19/2023 #NAME?
1/20/2023 #NAME?
1/21/2023 #NAME?
1/22/2023 #NAME?
1/23/2023 #NAME?
1/24/2023 #NAME?
1/25/2023 #NAME?
1/26/2023 #NAME?
1/27/2023 #NAME?
1/28/2023 #NAME?
1/29/2023 #NAME?
1/30/2023 #NAME?
1/31/2023 #NAME?
2/1/2023 #NAME?
2/2/2023 #NAME?
2/3/2023 #NAME?
2/4/2023 #NAME?
2/5/2023 #NAME?
2/6/2023 #NAME?
2/7/2023 #NAME?
2/8/2023 #NAME?
2/9/2023 #NAME?
2/10/2023 #NAME?
2/11/2023 #NAME?
2/12/2023 #NAME?
2/13/2023 #NAME?
2/14/2023 #NAME?
2/15/2023 #NAME?
2/16/2023 #NAME?
2/17/2023 #NAME?
2/18/2023 #NAME?
2/19/2023 #NAME?
2/20/2023 #NAME?
2/21/2023 #NAME?
2/22/2023 #NAME?
2/23/2023 #NAME?
2/24/2023 #NAME?
2/25/2023 #NAME?
2/26/2023 #NAME?
2/27/2023 #NAME?
2/28/2023 #NAME?
3/1/2023 #NAME?
3/2/2023 #NAME?
3/3/2023 #NAME?
3/4/2023 #NAME?
3/5/2023 #NAME?
3/6/2023 #NAME?
3/7/2023 #NAME?
3/8/2023 #NAME?
3/9/2023 #NAME?
3/10/2023 #NAME?
3/11/2023 #NAME?
3/12/2023 #NAME?
3/13/2023 #NAME?
3/14/2023 #NAME?
3/15/2023 #NAME?
3/16/2023 #NAME?
3/17/2023 #NAME?
3/18/2023 #NAME?
3/19/2023 #NAME?
3/20/2023 #NAME?
3/21/2023 #NAME?
3/22/2023 #NAME?
3/23/2023 #NAME?
3/24/2023 #NAME?
3/25/2023 #NAME?
3/26/2023 #NAME?
3/27/2023 #NAME?
3/28/2023 #NAME?
3/29/2023 #NAME?
3/30/2023 #NAME?
3/31/2023 #NAME?
4/1/2023 #NAME?
4/2/2023 #NAME?
#NAME?
#NAME?
 #REF!

Good morning, First.

F: -5-5g, C: -405--385g, P: 385-405g

23
Age Calories, avg

396g 7.70
Protein, avg Recovery, avg

7-day average
5.5 2 8 1 8
0.0 0.0 0.0 0.0 0.0

0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
155 162 169 176 183 190 197 204 211 218 225 232 239 246 253 260 267 274 281 288 295 302 309 316 323 330 337 344 351 358 365 372 379
NOTES SLEEP (1-10) STRESS (1-10) DESIRE TO TRAIN (1-10) FATIGUE (1-10) RECOVERY (1-10)

example: great day today! 9 2 8 1 8

2 2 8 1 8
000000000000000000000000000
358 365 372 379

8.4
7
REFERENCE
RPE, SUPPLEMENTATION, RECOVERY, ETC.

RPE CHART
Number of Reps
@ x1 x2 x3 x4 x5
10 100.0% 95.5% 92.2% 89.2% 86.3%
9.5 97.8% 93.9% 90.7% 87.8% 85.0%
9 95.5% 92.2% 89.2% 86.3% 83.7%
RPE

8.5 93.9% 90.7% 87.8% 85.0% 82.4%

8 92.2% 89.2% 86.3% 83.7% 81.1%
7.5 90.7% 87.8% 85.0% 82.4% 79.9%
7 89.2% 86.3% 83.7% 81.1% 78.6%
6.5 87.8% 85.0% 82.4% 79.9% 77.4%

INTAKE RANGES

Water 7.6 - 11.6 L/day

Fruit & Veg./day ~3 serv/day
Fiber 25g+/day
Sleep 7 - 10 hours/night
Meals 3 - 6 meals/day

SUPPLEMENTATION
If not getting regular sun exposure
Vitamin D3 3550 - 14300 IU
Creatine monohydrate 7.9 g If performing resistance training and well
tolerated
Multivitamin 1 serving Normal or low dose, if calorically restricted or
consuming limited food sources
EFA's (EPA/DHA combined) 2-3 g If not consuming fatty fish 3/week
If performing resistance training, cycle use to
Caffeine 200 - 550 mg avoid dependency
Beta Alanine 7.9 g If performing HIIT/15+ rep sets

Citrulline Malate 6-8 g If performing resistance training and not a

financial burden
 WARMUP THEORY

INSTRUCTIONS

Begin with the listed protocol for warming up, swapping out movements as needed using the selectors to
the right. Progress through the warmup at a deliberate pace, focusing your efforts on preparing for the
session ahead. You should break a sweat and aim to complete the process in less than 10 minutes, unless a
coach has given you extra work. Avoid soreness or anything approaching failure in the slightest. The goal is
preparation, not pre-exhaustion.

SPORT PSYCHOLOGY

MENTAL PREPARATION PRE-TRAINING

You may use this time to focus on mental imagery, creating a repeatable plcace of performance, or
visualizing the task ahead.
Utilize music or other auditory aids to engage further in the training process, limiting distractions.
Have fun with it.

MENTAL TOUGHNESS
Mental toughness is a multi-faceted but worthwhile character trait to build. It characterizes our responses
to challenges like injuries, work ethic, balancing commitments, peer and social pressure, difficult training
and competitive environments, and competition and internal pressures. Mental toughness training and
psychological skills training (PST) is effective in a range of skills we care about.

More broadly, we want to maximize the extent to which we feel "the four C's":
control - the capacity to act as if we have influence in situations
commitment - the tedency to take an active role in events
challenge - the perception of change as an opportunity to grow and develop rather than a threat
confidence - a strong sense of self-belief

"More successful athletes were characterized by higher confidence, greater self-

regulation of arousal, better concentration and focus, an in-control but not forcing-
it attitude, positive thoughts and imagery, and more determination and
commitment."

Psychological skills training functions best when we practice farther out from competition. Let's start off
with a survey. Answer the following questions on a 1-10 scale to the degree to which you have the mental
skills of top performing athletes:

Determination 0

Stress management 0 Determination

Concentration Stress management
Courage 0 1
Mental Preparation Courage
Leadership 0 0.5
Confidence 0 Leadership

Self-talk Communication
Motivation Imagery/Visualization
Consistent Effort
 Determination
Concentration Stress management
1
Mental Preparation Courage
0.5

Communication 0 Confidence 0 Leadership

Self-talk Communication
Imagery/Visualization 0
Motivation Imagery/Visualization
Consistent Effort
Consistent Effort 0
Motivation 0
Self-talk 0
Confidence 0
Mental Preparation 0
Concentration 0

Using this information, begin a conversation with your coach on ways to improve or aspects you would like
help building a plan toward improving!

SELF CONFIDENCE

In powerlifting specifically, success with lifts often boils down to an optimal state of arousal and a high self-
regulatory efficacy. Our self-efficacy is determined by a background of performance accomplishments,
vicarious experiences, verbal persuasion, imagined future experiences, our physiological state, and our
emotional state. Further, our confidence can be boosted by developing mastery, by feeling good about our
body and our body weight, by having a support group of lifters, friends, and family, and by feeling
comfortable in our environment. Often times, acting confident helps to make you confident in the future.

Which of these skills do you think you need to improve on?

GOAL SETTING
Goal setting has a powerful effect on behavior and is extremely effective. Goals direct attention to specific
elements of performance, mobilize our efforts, prolong our efforts, and allow us to develop new strategies
to success. Positive feedback regarding process is necessary in order for goals to work. We need feedback
that we're progressing in the right direction. This is only possible with well-formed goals.

PRINCIPLES OF GOAL SETTING:

• Goals should be specific • Record your goals
• Moderately difficult but realistic • Develop strategies to achieve goals
• Both short and long term • Consider my personality and motivation
• Performance, process, and outcome-oriented • Receive support from coach
• Set practice and competition goals • Receive evaluation and feedback of goals

SHORT TERM GOALS LONG TERM GOALS

PERFORMANCE-ORIENTED PERFORMANCE-ORIENTED
PROCESS-ORIENTED PROCESS-ORIENTED

OUTCOME ORIENTED OUTCOME ORIENTED

Material adapted from Foundations of Sport and Exercise Psychology 5th Edition, Weinberg, Robert & Daniel Gould

On a good training day, click here

On a bad training day, click here
BAD TRAINING DAYS

Clearly describe what happened: possible scenarios:

Why do you think this happened?

How did this make you feel?

How do you think you can improve?

How can this be avoided?

Three takeaways or lessons from your bad session:

Bad days, whether in the gym or in competition, happen. In fact, days of diminished performance
should be expected given our knowledge as to how fitness and fatigue relate. That said, even in
“fresh”
SOME states,
CONTEXTwe may simply have off days. They’re a part of being an athlete and are inescapable,
no matter how diligently we work or how good we are. Though inevitable, we can change the way
we react to them so that they don’t lead to more as a result of our psychological outlook.

ALLOW MISTAKES TO BE A LEARNING CURVE FOR GROWTH:

Instead of dwelling on mistakes and allowing negative self talk to consume us about our errors,
shift your focus to allowing the mistake to become something you can learn from. View them as
something that can make us better. When you let go of the past performance and think of it as
something you can learn from, it can become a platform for growth. Remember to focus on the
things you have active control over, to view mistakes as temporary and as something that you have
the agency to change.
For example: Bombing out of a powerlifting meet. Opportunity for growth: Why did this happen?
What could you do in the future to avoid this from happening? How can you be better at attempt
selections? Etc.
1) Don't try to fight negative emotions such as sadness, anger, grief, etc. Just because an emotion is
APPLICATION:
negative, doesn’t meanLet Goit’s and
a BADOvercome
thing. Internalize your emotions and give yourself a set amount
of time to be upset. Make sure you stick to that time and use it as a cue for when you will stop (i.e.
I will allow myself the next 10 minutes to be upset, or until my new training block
2) What are three After
starts tomorrow). takeaways or lessons
that, leave thatpast.
it in the you can learn from your bad session? If you had a bad
day in the gym and weren't able to hit your prescribed weight… let’s think about why that was.
Didn’t get enough sleep? Did you notice an error in your form? Did you allow for too much
3) Use
negative visualization/imagery
self-talk? Write them todown.
walk through the same situation. This time, with a positive and
successful outcome. Don't rehearse the error… rather EXACTLY how you would have liked it to go.
This will help boost your self-confidence, allow you to move past any failures, and create a new
and positive self-perception… which will help you succeed for the next time.

GOOD TRAINING DAYS

Perhaps you just had an abnormally good training day. Let's take a moment to appreciate and
internalize this, as well as document some aspects of the day. This can be beneficial to reflect on
how to create more good training days by putting some of the same things in place in the future.

What made this experience positive?

How much sleep did you get the night before? SELECT
What did your diet look like the day leading into it?

How were anxiety levels? Were you psyched up or calm and collected?

Did you use visualization or imagery before the session? If so, what did that look like?

Did you use positive self-talk? How confident did you feel?

How were stress levels?

What kind of music were you listening to, if any?

What was going through your head immediately before your lift?

How did you feel afterwards?

 Number of Reps
x6 x7 x8 x9 x10 x11 x12
83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6%

RECOVERY
gular sun exposure Daily: 10-30 minutes/day to non-training relaxation activities.
sistance training and well Weekly: One longer 1-3 hour relaxation activity
Post-training: 5-10 minutes calmdown/cooldown your heart rate and shifting
ose, if calorically restricted or to parasympathetic state. Ex: slow walk, breathing deeply, static stretching,
ed food sources etc.
Off days: active recovery 20-40 minutes. eg. walk, bike, light cardio activities,
g fatty fish 3/week 30-50% single reps. Helps avoid being totally sedentary/upregulate nutrient
partitioning
Hours before bed: limit caffeine, high stimulation/novel activity, switch
sistance training, cycle use to
cy devices to amber light or sleep mode after sunset, optimizes melatonin
production
Pre-bed: breathing deeply, music, or meditating to help shift into more restful
T/15+ rep sets
state
sistance training and not a
 WARMUP

1 BODY TEMPERATURE ELEVATION

eeded using the selectors to increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
fforts on preparing for the
less than 10 minutes, unless a TRAIN IN A WARM ENVIRONMENT
ure in the slightest. The goal is Training in a warm environment, within reason, decreases blood lactate and
increases skeletal muscle force. It is also likely to lead to faster warmups and
more ready joints and muscles.

2 SUSTAINED HEART RATE ELEVATION

increase blood flow and pressure
BARBELL COMPLEX WATCH VIDEO
ce of performance, or Perform the following with an empty bar: 10x BB Row, 10x RDL, 10x Hang
Clean, 10x OHP, 10x Good Morning, 10x Back Squat/Front Squat. May repeat
limiting distractions. for 1-2 cycles. Some variation of this is perfectly acceptable.

3 DYNAMIC WARMUP
increase neuromuscular speed/sensitivity & muscle blood flow/oxygen delivery
t characterizes our responses
al pressure, difficult training
LEG SWING WATCH VIDEO
tal toughness training and Maintain a stacked spine with minimal flexion/extension and swing the leg
. front/back, aiming to keep the leg in a single plane. Avoid letting the low back
arch. 5-10 swings. Then face a wall and swing the leg side to side, opening the
hips in a dynamic fashion. 5-10 swings per side.

BOX JUMP/DEPTH DROP WATCH VIDEO

5-10x low height depth drop. Stop all motion within one second of landing. 5-
10x box jump low height. Progressively land box jumps in lower and lower
squat.
rather than a threat
QUADRUPED SEQUENCE WATCH VIDEO
From the quadruped position, retract the scapula, shrug and roll the shoulders
in a circular motion 5-15 times. Then, bridge the thoracic spine and press the
hips towards the shoulders. Then, arch the back and reach the shin toawrd the
ceiling. Repeat 5x. Next, widen the knee support on the floor, tuck the pelvis
and sit back into the hips, taking deep full breaths into your back and
expanding your midsection. Repeat 3-5x. Returning to the quadruped
4 REPETITION
position, drive theOF MOVEMENT
heel PATTERNS
outward and upwards, activating the glutes. Perform
5-10x per side. Flip over on your
priming you for the session ahead back and lie down on the ground. Draw the
knees upward and drive your heels down into the floor and press the hips up
toward the ceiling. SQUAT/RDL
BAND-ASSISTED Contract the glutes. This may be performed WATCHsingle orVIDEO
double-leg,
Attach a lightwith your back
or medium on aaround
band bench aaspost,
well.step
Repeat 5-10x.
inside and Finally, lie band
place the down
on yourthe
around back, keep
butt. Steptheback
ankles together
with and theofhands
a fair amount band together andsquat
tension and pointed
for 5-
competition. Let's start off toward
15 reps.the ceiling.
Follow withMaintain a slightly
5-15 reps elevated
of RDL or position with the legs and rock
sumo deadlift.
o which you have the mental forward and backward, engaging the abs. The movement can be made easier
or harder by changing the bend of the knees and location of the hands.

(IF BENCHING) BAND PULL-APART SEQUENCE WATCH VIDEO

Use a theraband, voodoo floss, etc and wrap around a post with low to
moderate tension, one end in each hand. Perform with as many reps as
desired. band Pullapart, band pullover, band front raise, single arm cross body
(rear delt), band flye, band overhead triceps extension, band stretches.
ination
Stress management
1
Courage
0.5 (IF BENCHING) SHOULDER CARS WATCH VIDEO

0 Leadership

Communication
Imagery/Visualization
nt Effort
ination
Stress management
1
Courage
0.5
Raise one arm upward in front of you. Make sure that as you flex at the
0 Leadership shoulder that you’re shoulder blade moves with your arm. Turn your arm over
and find the biggest possible range “behind” you. Reverse the rep—start by
extending the arm backward, max out extension, then turn your arm and find
Communication as much overhead range as possible before maxing anterior range and
returning your arm to your side.
Imagery/Visualization
nt Effort

(IF BENCHING) LAT PULLDOWN WATCH VIDEO

Use a low to moderate load and do 5-12 reps on a lat pulldown in a dynamic
fashion. Focus on a forceful pull.

(IF BENCHING) INVERTED PUSH-UP/RACK CHIN WATCH VIDEO

Using a barbell in a rack/smith machine or a pair of hanging rings, set your
feet on on object at such a height you can be parallel to the floor at
ove or aspects you would like completion of the movement. Grab the bar/rings and pull yourself up, holding
a brief contraction at the top. Repeat for 5-10 reps.

5 COACH-SELECTED ADDITIONS
based on your movement, coach adds these to increase development & execution
-- WATCH VIDEO
description
tate of arousal and a high self-
mance accomplishments,
hysiological state, and our
ery, by feeling good about our
amily, and by feeling 6 CORE
you confident in the future.
deep stability work and activation to aid main lift performance
BIRD DOG WATCH VIDEO
From a quadruped position, sweep the opposite arm and leg out away from
you in front and behind, maintaining finger and toe connection with the floor.
Raise both the arm and leg in unison and hold the extended position for a
moment. Reverse and return to base position and repeat with the opposite
side.

als direct attention to specific CURL-UP

us to develop new strategies WATCH VIDEO
s to work. We need feedback From a supine position, elevate one knee so that your foot is flat on the floor.
rmed goals. Tuck the chin and as you do, blow air out and squeeze the abs down into
yourself. Repeat for 3-7 reps, before switching to the opposite leg and
repeating.

ROLLING PLANK WATCH VIDEO

From a plank position with shoulder-width feet, rotate so that your feet are
gies to achieve goals edge-contact with the floor and you're on only one forearm, bracing firmly.
Rotate back to neutral and repeat with the other side for 3-5 repetitions.
ersonality and motivation

ation and feedback of goals SINGLE LEG GLUTE THRUST WATCH VIDEO
With your shoulders on a bench, begin with your hips on the floor and your
feet flat on the ground and close to your hips. Press just one heel through the
ground while driving the hips up toward the ceiling. Repeat for 5-10 reps each
side.
CE-ORIENTED
 BAND/MONSTER WALK WATCH VIDEO
Use a 1 foot long flat band, place the band around the middle of the foot.
Maintain a shoulder width or wider stance and take lateral steps, leading with
the edge of the foot. Make sure to step in both directions, left-leading and
right-leading. 10-15 meters each direction.

PALLOF PRESS WATCH VIDEO

Wrap a theraband or voodoo floss around a post, and get on the floor in a
standing kneel. Set the band at belly button height.

7 BARBELL WARMUP SETS

Weinberg, Robert & Daniel Gould ramping load progressions before work sets

BARBELL WARMUP WATCH VIDEO

Take a look at the main lift rep count and load. If reps are 8-10, start with
warmup sets at 6-8, then 3-5, then 2-4 until you are ready to begin. If reps are
3-5, start with warmup sets of 6-8, then 2-4, then 1-3, repeating 1-3 until you
are within range. For 1-3, start with 3-5, then 1-3, repeating sets until you are
within range. Combine with autoregulation to determine the appropriate load
and sensible jump sizes.
 possible scenarios:

s of diminished performance
e relate. That said, even in
an athlete and are inescapable,
table, we can change the way
ychological outlook.

nsume us about our errors,

n learn from. View them as
ormance and think of it as
Remember to focus on the
nd as something that you have
owth: Why did this happen?
can you be better at attempt
etc. Just because an emotion is
nd give yourself a set amount
ue for when you will stop (i.e.
raining block
bad session? If you had a bad
think about why that was.
ou allow for too much
s time, with a positive and
you would have liked it to go.
failures, and create a new
xt time.

oment to appreciate and

n be beneficial to reflect on
things in place in the future.

SELECT

id that look like?

 UNIT OF MEASURE kgs

CURRENT

DATE WEIGHT X REPS SQUAT WEIGHT

#REF! 60

PREVIOUS

DATE WEIGHT X REPS RPE SQUAT WEIGHT

1 3/18/2022 200 x 1 @10.0 200 120
2
3
4
5
6
7

NUTRITION/BASICS MACROS

START OF TRAINING 3/18/22 DAY

FIRST NAME First HIGH CALORIE DAYS
LAST NAME Last EXACT
HEIGHT 5'6" WINDOW
AGE 23 LOW CALORIE DAYS
STARTING BW 180 EXACT
MAINTENANCE KCALS 0 WINDOW
ACTIVITY LEVEL Lightly active plus 3-6 days of weigh
RANGE: 1.5 - 1.8
SEX MALE
BF% Select here
LEAN GAIN OR CUT? lean gain CARDIO
NOVICE, INT, OR ADVANCED?
 HIGH DAYS? 2 LISS
DAILY KCALS: 0 HIIT
0

PROTEIN
CHOOSE BTW 0.8 - 1.0 g/lb 1.0

FAT #DIV/0!
CHOOSE 15-40% TOTAL KCALS 25%

HIGH DAYS 2/7

FAT 0
CARBS -395
PROTEIN 395

LOW CALORIE DAYS 5/7

FAT 0
CARBS -395
PROTEIN 395

NUTRITION MICROCYCLE (DAYS) 7

X REPS BENCH WEIGHT X REPS DEADLIFT
80

X REPS RPE BENCH WEIGHT X REPS RPE DEADLIFT

x1 @10.0 120 220 x 1 @9.5 225

FAT CARBS PROTEIN CALORIES

-5-5g -405--385g 385-405g -125 - 125 kcals
0 -395 395 0 kcals
+/- 5 +/- 10 +/- 10
0 0 385-405g 0
0 -395 395 0 kcals
+/- 5 +/- 10 +/- 10
SESSIONS/WK KCAL/SESSION TOTAL KCAL/WeKCALS/10 MINS
0 0-0
#intervals: 0-0