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Complete the fields in blue, and excel will automatically formulate your workouts, each week is p
Do you track your weights in kilograms or pounds?
Weights in
lb
560
lb
Goal Max
585
lb
Pin Squat
Primary Accessory #2
Pause Squat
Additional Information
- If you ever fail a required rep, reduce your max by 2.5%.
- All standard squat sets are to be done with the exact same style (bar position,
belt, stance etc.).
- All pin and pause squats are also to be done with the competition squat style.
- The pin squats or box squats should be partial squats that are well above
parallel.
- If doing box squat do not rock back. Keep bar path straight with brief touch
and go.
- Goal max affects program starting week 4. Reassess prior to first week 4
workout based on first 3 week performance and likihood that the 10 x 3 workout
will be achievable.
2. Deadlifts are seen as an accessory here. If you squat wide, pull conventio
sumo.
3. Isolations are encouraged for the open accessory slots.
Examples - Leg extensions, hamstring curls, seated hip abduction, seate
4. Movements which are inherently light or less taxing due minimal spinal lo
Examples - Bulgarian split squats, dumbbell lunges, leg press, hip thrust
5. Exercises that are heavy compounds CAN be used, but on one condition.
reps to keep tension.
Examples - Ultra wide stance squat, good mornings, stiff legged deadlifts
6. If legs are so sore that you feel an injury risk, then you can use core (abs,
instead for a session.
Note - This is only applicable to the high frequency phase and you can on
at most.
7. Rotate accessories whenever you want. Have fun here. Don't even feel p
accessory slots.
8. All pause squats and pin squats are to be done with competition squat sty
position, etc).
9. Duration of pause squats is to be kept as minimal as possible after clearly
but no showing off either.
10. Pin squats are intended to be partial ROM but still should feel muscular a
phase.
Note - For my squatting style, I set the pins are around belt height when
ories In 10 Points
on a scale of Low (L), Moderate (M), and High (H).
ots.
d hip abduction, seated hip adduction.
due minimal spinal loading are also useable.
Weight
Sets
420
Reps
Pin Squat
Accessory
20
Accessory
20
Day 2 (Tues)
Difficulty
Squat
Weight
Sets
420
Reps
Pause Squat
Accessory
20
Accessory
20
Day 3 (Wed)
Difficulty
Squat
Weight
Sets
420
Reps
Pin Squat
Accessory
20
Accessory
20
Day 4 (Thurs)
Difficulty
Squat
Weight
Sets
420
Reps
Pin Squat
Accessory
20
Accessory
20
Day 5 (Fri)
Difficulty
Squat
Weight
420
Sets
Reps
Pause Squat
Accessory
20
Accessory
20
Checkpoint #1
Enter Your Pause Squat Triple:
475
84.82%
If Yes
If No
No Change
Weight
505
420 Or 450
Sets
3
3
2
1
L
H
M
Reps
1
3
6
20
20
Day 2 (Tues)
Difficulty
Squat
Pause Squat
Good Morning Off Pins
Accessory
Weight
420 Or 450
Sets
Weight
420 Or 450
Sets
Weight
420 Or 450
Sets
Weight
420 Or 450
Sets
Reps
3
5
1
3
M
H
M
3
1
20
20
Day 3 (Wed)
Difficulty
Squat
Pin Squat
Front Squat Or High Bar
Accessory
Reps
3
5
1
3
M
H
M
3
1
15
20
Day 4 (Thurs)
Difficulty
Squat
Pause Squat
Good Morning
Accessory
Reps
3
5
1
3
M
H
M
3
1
15
20
Day 5 (Fri)
Difficulty
Squat
Pin Squat
Accessory
M
M
Reps
3
5
3
3
1
20
Weight
505
Sets
Weight
450 Or 475
Sets
Weight
450 Or 475
Sets
Weight
450 Or 475
Sets
Weight
450 Or 475
Sets
Reps
1
3
2
6
3 8 - 12
3 8 - 12
3
20
3
20
L
M
M
M
M
Day 2 (Tues)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory
#1
#2
#3
#4
Reps
3
3
3
3
3
M
M
M
M
3
8 - 12
8 - 12
20
20
Day 3 (Wed)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory
#1
#2
#3
#4
Reps
3
3
3
3
3
M
M
M
M
3
8 - 12
8 - 12
20
20
Day 4 (Thurs)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory
#1
#2
#3
#4
Reps
3
3
3
3
3
M
M
M
M
3
8 - 12
8 - 12
20
20
Day 5 (Fri)
Difficulty
Squat
Accessory
Accessory
Accessory
Accessory
#1
#2
#3
#4
M
M
M
M
Reps
3
3
3
3
3
3
8 - 12
8 - 12
20
20
Weight
Squat
Sets
470
Reps
10
Pin Squat
20
Deadlift (Optional)
Day 2 (Sat)
Difficulty
Squat
475
Weight
Or
410
Sets
485
Reps
5 - 10
15
*Backoff sets are only to be done if both max weight AND max reps were hit.
Otherwise skip them. May have to rewarm up on beltless sets to avoid snap city.
Weight
510
Or
Sets
525
Reps
1
Squat
470
Squat
455
20
Pin Squat
Deadlift (Optional)
Day 2 (Sat)
Difficulty
Squat
Weight
475
To
Sets
510
Reps
5
Squat
465
Beltless Squat*
415
15
Pin Squat
*Backoff sets are only to be done if both max weight AND max reps were hit. Otherwise
skip them. May have to rewarm up on beltless sets to avoid snap city.
Weight
5 Rep Max
Sets
Reps
1
Deadlift (Optional)
Accessory #1
20
Accessory #2
20
Checkpoint #2
Enter 5 Rep Max:
centage Of Initial Goal Max:
Is It Between 85-90%?
530
90.60%
If Yes
If No
No Change
606
Day 2 (Sat)
Difficulty
Squat
Accessory #1
Accessory #2
M
M
Weight
440
Sets
12
3
3
Reps
1
20
20
Weight
525
Sets
Reps
1
2
L
H
H
1
1
3
6
20
20
Day 2 (Wed)
Difficulty
Squat
Accessory #1
Accessory #2
Weight
445
Sets
Reps
12
M
M
3
3
1
20
20
Day 3 (Fri)
Difficulty
Squat
Accessory #1
Accessory #2
H
H
Weight
530
Sets
Reps
3
1
1
1
20
20
Weight
530 To 545
Sets
Reps
1
2
L
H
H
3
4
20
20
1
1
Day 2 (Wed)
Difficulty
Squat
Accessory #1
Accessory #2
Weight
450
Sets
Reps
12
M
M
1
20
20
3
3
Day 3 (Fri)
Difficulty
Squat
Pin Squat
Accessory #1
Accessory #2
M
H
H
Weight
535 To 550
Sets
Reps
3
1
1
1
1
3
20
20
Weight
420
Sets
Reps
6
M
M
3
20
20
3
3
Day 2 (Wed)
Difficulty
Squat
Weight
440
Sets
Reps
9
Day 3 (Fri)
Weight
Sets
Reps
Squat
Warm Up
MAX!
1
1
Look In The Gym Mirror, Reassure Yourself Your New Max Is Real.
Leave Gym.