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Introduction:
Link to Program Description
This program is a template designed to match the program description linked above.
It is not intended as a stand-alone, this is all just some raw estimation that would give a general trainee
with a few years of experience a look at how the weights might be arranged. In reality he will
be estimating and resestimating as he runs through the program to peak everything at the right time.
Obviously, given that this is all very general, someone who does this program even once will be able to set
themseleves up much better in the future using even very limited experience, their brain, and a pencil rather
than hoping all the assumptions I made here actually work for them. Hopefully that's clear.
I will also note that this is not a 9 week program, you continue making increases for as long as you are
able to. If you read the Program Description, you already know that. I only included 9 weeks to make this simple
and compact. It's meant to sketch out the program and clarify the progression and is not meant
as a substitute for 5 minutes of reading. If you are investing yourself in this program over a series of weeks and
care about your progress, it likely makes sense to read the damn description and make sure you have it right.
Instructions:
Only change yellow cells. Do not alter the Tonnage Calc worksheet.
Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max.
These estimats are more accurate with lower rep tests and lifters who train using lower reps
i.e. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.
Set Interval is the percent change between sets based on the top set of the day for a given exercise.
The lower this value the less space between sets (i.e. higher workload and more density) the greater
the possibility of fatiguing too soon and limiting progress (i.e. fewer weeks of progression or too weak for high performance on
Tonnage is calculated based on core lifts, it is the combined sum of volume and intensity (%1RM). Basically a proxy for worklo
i.e. Weight Used X Reps = Tonnage. The cutoff is to make the calculation more relevant and not count light sets
towards the total since the impact from very light work is not going to be significant (this is common in practice)
Obviously most people will need to round the weights. If you want to train by percents and be more precise with weight
selection than 5lbs incriments (i.e. two 2.5lbs plates), maybe look into microplates or even this really innovative/inexpensive
microchain solution. Unfortunately, this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma
Microloading and Fractional Plates
Inputs:
Test Weight Reps Achieved (<12) 1RM 5RM
Squat 250 5 281 250
Bench 130 5 146 130
Row 120 5 135 120
Dead 250 5 281 250
Incline 185 5 208 185
Template:
Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4
Monday Squat 5 116 119 122 125
5 145 149 152 156
5 174 178 183 188
5 203 208 213 219
5 232 238 244 250
Bench 5 60 62 63 65
5 75 77 79 81
5 90 93 95 98
5 105 108 111 114
5 120 124 127 130
Row 5 56 57 59 60
5 70 71 73 75
5 83 86 88 90
5 97 100 102 105
5 111 114 117 120
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Tonnage:
ke this simple
Squat 1RM 1RM 281 281 281 281 288 296 303
Bench 1RM 1RM 146 146 146 146 150 154 158
Row 1RM 1RM 135 135 135 135 138 142 145
Incline 1RM 1RM 208 208 208 208 213 219 224
Deadlift 1RM 1RM 281 281 281 281 288 296 303
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Relevant Tonnage Monday 6083 6238 6398 6563 6727 6895 7067
Wednesday 7030 7210 7395 7584 7774 7968 8168
Friday 7971 8175 8385 8600 8815 9035 9261
meter on the first sheet (i.e. if <, then 0, otherwise X)
310 318
161 165
149 153
230 235
310 318
Wk 8 Wk 9 Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7
138 141 0 0 0 0 0 0 0
172 177 0 0 0 0 0 0 0
207 212 174 178 183 188 192 197 202
241 247 203 208 213 219 224 230 236
276 283 232 238 244 250 256 263 269
72 74 0 0 0 0 0 0 0
90 92 0 0 0 0 0 0 0
108 110 90 93 95 98 100 102 105
126 129 105 108 111 114 117 120 122
143 147 120 124 127 130 133 137 140
66 68 0 0 0 0 0 0 0
83 85 0 0 0 0 0 0 0
99 102 83 86 88 90 92 95 97
116 119 97 100 102 105 108 110 113
132 136 111 114 117 120 123 126 129
138 141 0 0 0 0 0 0 0
172 177 0 0 0 0 0 0 0
207 212 174 178 183 188 192 197 202
207 212 174 178 183 188 192 197 202
128 131 0 0 0 0 0 0 0
153 157 129 132 135 139 142 146 149
179 183 150 154 158 162 166 170 174
204 209 171 176 180 185 190 194 199
172 177 0 0 0 0 0 0 0
207 212 174 178 183 188 192 197 202
241 247 203 208 213 219 224 230 236
276 283 232 238 244 250 256 263 269
138 141 0 0 0 0 0 0 0
172 177 0 0 0 0 0 0 0
207 212 174 178 183 188 192 197 202
241 247 203 208 213 219 224 230 236
283 290 238 244 250 256 263 269 276
207 212 174 178 183 188 192 197 202
72 74 0 0 0 0 0 0 0
90 92 0 0 0 0 0 0 0
108 110 90 93 95 98 100 102 105
126 129 105 108 111 114 117 120 122
147 151 124 127 130 133 137 140 143
108 110 90 93 95 98 100 102 105
66 68 0 0 0 0 0 0 0
83 85 0 0 0 0 0 0 0
99 102 83 86 88 90 92 95 97
116 119 97 100 102 105 108 110 113
136 139 114 117 120 123 126 129 132
99 102 83 86 88 90 92 95 97
10348 10607
11424 11710
12597 12912
7244 7425
8372 8581
9493 9730
Wk 8 Wk 9
0 0
0 0
207 212
241 247
276 283
0 0
0 0
108 110
126 129
143 147
0 0
0 0
99 102
116 119
132 136
0 0
0 0
207 212
207 212
0 0
153 157
179 183
204 209
0 0
207 212
241 247
276 283
0 0
0 0
207 212
241 247
283 290
207 212
0 0
0 0
108 110
126 129
147 151
108 110
0 0
0 0
99 102
116 119
136 139
99 102