Team Stormin Powerlifting
NUTRITION GOAL:
Prehab and Mobility
Warm Up Dynamic Stretches 15reps e
Week 1
PHASE IN WEEK
Knee Hip
Weekly Training Schedule: Sun Mon Tue
Squatng
Sets 5
Reps 5
Low Bar Squat
Intensity 78%
Load 90
Sets
Reps
High Bar Squats
Intensity
Benching Deadlifing
Load
Sets
Reps
Conventional Deadlifs
Intensity
Load
Sets 3
Reps 8
Romanian Deadlifts
Intensity 65%
Load 82.5
Sets 5
Competition Pause Reps 5
Bench Intensity 75%
Load 60
Sets 3
Reps 10
Close Grip Bench
Intensity 60%
Load 45
Sets
Triple Pause Bench
Press
Benc
Triple Pause Bench Reps
Press Intensity
Load
Sets 4
Reps 12
Barbell Row
Load
Rest
Sets
Assistance
Reps
Pull Ups
Load
Rest
Sets 3
Reps 10
Overhead Press
Load
Rest
Sets 3
Time 60
Plank
Load
Rest
Sets 3
Reps 15
Pallof Press (Cables)
Load
Rest
Total Reps 0 50 54
Volume/Int 0 38.25 33.6
Volume Load 0 3750 3330
Data Analysis Total Volume Load
Average Intensity #DIV/0! 0.77 0.62
13942.5
Total Reps 104
Volume/Int 71.85
Avg Int 0.69
rlifting
Kcals g Protein
Static Stretches 2 min each side: Cossack Squat, Spiderman Lunge, Couch Stretch, Pec St
ynamic Stretches 15reps each side: Side to Side Leg Swings, Front Leg Swings with Kickback, Crucifix Twist Stretch Activation 20 to
Week 1 Week 2
PHASE IN WEEK ACCUMULATION WEEK
Hip Knee Knee Hip Hip Knee
Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
5
5
80%
92.5
3 4
10 10
65% 65%
65 65
5 5
5 5
75% 77%
102.5 105
4
8
65%
82.5
5 6 5
5 5 5
77% 75% 79%
62.5 60 65
3
10
60%
45
3 3
5 5
70% 70%
52.5 52.5
4 4 4
12 12 12
4 4
10 10
3
10
3 3 3
60 60 60
3 3 3
15 15 15
0 50 45 0 0 55 62 0 50 55
0 38 30 0 0 42.5 38.8 0 39 36.5
0 4125 2737.5 0 0 4112.5 3990 0 4250 3387.5
13942.5 15740
#DIV/0! 0.76 0.67 #DIV/0! #DIV/0! 0.77 0.63 #DIV/0! 0.78 0.66
104 117
71.85 81.3
0.69 0.69
Notes:
g Protein g Carbs g
man Lunge, Couch Stretch, Pec Stretch, Lat Stretch Foam Roll: Quads, IT Band, Calves, Traps, Lats
Stretch Activation 20 to 25 reps each side: Clamshells , Kneeling Squats, Glute Bridges, Scapula Push Ups, Wall Angel, Scapula Pull
Week 3 Week 4
INTENSIFICATION WEEK OVERREACHING
Knee Hip Hip Knee Knee
Sat Sun Mon Tue Wed Thu Fri Sat Sun Mon
5 5
5 8 5
82% 83%
95 97.5
5
10
65%
67.5
5
5
79%
107.5
5
8
65%
82.5
7 5 8
5 5 5
75% 81% 75%
62.5 67.5 62.5
3
10
60%
45
3
5
70%
55
4 4 4
12 12 12
4
10
3
10
3 3 3
60 60 60
3 3
15 15
0 0 60 70 0 50 65 0 0 65
0 0 46.75 44 0 40 43 0 0 50.75
0 0 4562.5 4650 0 4375 4200 0 0 4937.5
17787.5 19697.5
#DIV/0! #DIV/0! 0.78 0.63 #DIV/0! 0.80 0.66 #DIV/0! #DIV/0! 0.78
130 143
90.75 99.95
0.70 0.70
g Fat
sh Ups, Wall Angel, Scapula Pull Ups/Pulldown
Week 4
OVERREACHING WEEK
Hip Hip Knee
Tue Wed Thu Fri Sat
7 Last Set AMRAP
6
10
65%
67.5
5
5 7 Last Set AMRAP
82%
112.5
6
8
65%
82.5
5
7 5 9 Last Set AMRAP
82%
67.5
3
10
60%
47.5
3
5
70%
55
4
12
4
10
3
10
3
60
3 3
15 15
78 0 50 75 0 934 Total Reps
49.2 0 41 49.5 0 660.85 (Total Reps)(Intensity)
5385 0 4500 4875 0 67168 Volume Load
19697.5 67168 Total VL
0.63 #DIV/0! 0.82 0.66 #DIV/0! 0.71 Average Intensity
143
99.95
0.70
Team Stormin Powerlifting
NUTRITION GOAL:
Prehab and Mobility
Warm Up Dynamic Stretches 15reps e
Week 1
PHASE IN WEEK
Knee Hip
Weekly Training Schedule: Sun Mon Tue
Squatng
Sets 5
Reps 5
Low Bar Squat
Intensity 78%
Load 110
Sets
Reps
High Bar Squats
Intensity
Benching Deadlifing
Load
Sets
Reps
Conventional Deadlifs
Intensity
Load
Sets 3
Reps 8
Romanian Deadlifts
Intensity 65%
Load 105
Sets 5
Competition Pause Reps 5
Bench Intensity 75%
Load 75
Sets 3
Reps 10
Close Grip Bench
Intensity 60%
Load 60
Sets
Triple Pause Bench
Press
Benc
Triple Pause Bench Reps
Press Intensity
Load
Sets 4
Reps 12
Barbell Row
Load
Rest
Sets
Assistance
Reps
Pull Ups
Load
Rest
Sets 3
Reps 10
Overhead Press
Load
Rest
Sets 3
Time 60
Plank
Load
Rest
Sets 3
Reps 15
Pallof Press (Cables)
Load
Rest
Total Reps 0 50 54
Volume/Int 0 38.25 33.6
Volume Load 0 4625 4320
Data Analysis Total Volume Load
Average Intensity #DIV/0! 0.77 0.62
#REF!
Total Reps 104
Volume/Int 71.85
Avg Int 0.69
rlifting
Kcals g Protein
Static Stretches 2 min each side: Cossack Squat, Spiderman Lunge, Couch Stretch, Pec St
ynamic Stretches 15reps each side: Side to Side Leg Swings, Front Leg Swings with Kickback, Crucifix Twist Stretch Activation 20 to
Week 1 Week 2
PHASE IN WEEK ACCUMULATION WEEK
Hip Knee Knee Hip Hip Knee
Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri
5
5
80%
112.5
3 4
10 10
65% 65%
90 92.5
5 5
5 5
75% 77%
127.5 132.5
4
8
65%
105
5 6 5
5 5 5
77% 75% 79%
77.5 75 80
3
10
60%
60
3 3
5 5
70% 70%
70 70
4 4 4
12 12 12
4 4
10 10
3
10
3 3 3
60 60 60
3 3 3
15 15 15
#REF! 50 45 0 0 55 62 #REF! 50 55
#REF! 38 30 0 0 42.5 38.8 #REF! 39 36.5
#REF! 5125 3750 0 0 5062.5 5160 #REF! 5312.5 4750
#REF! #REF!
#REF! 0.76 0.67 #DIV/0! #DIV/0! 0.77 0.63 #REF! 0.78 0.66
104 117
71.85 81.3
0.69 0.69
Notes:
g Protein g Carbs g
man Lunge, Couch Stretch, Pec Stretch, Lat Stretch Foam Roll: Quads, IT Band, Calves, Traps, Lats
Stretch Activation 20 to 25 reps each side: Clamshells , Kneeling Squats, Glute Bridges, Scapula Push Ups, Wall Angel, Scapula Pull
Week 3 Week 4
INTENSIFICATION WEEK OVERREACHING
Knee Hip Hip Knee Knee
Sat Sun Mon Tue Wed Thu Fri Sat Sun Mon
5 5
5 5
82% 83%
117.5 117.5
5
10
65%
92.5
5
5
79%
135
5
8
65%
105
7 5 8
5 5 5
75% 81% 75%
77.5 82.5 77.5
3
10
60%
60
3
5
70%
72.5
4 4 4
12 12 12
4
10
3
10
3 3 3
60 60 60
3 3
15 15
0 0 60 70 #REF! 50 65 0 0 65
0 0 46.75 44 #REF! 40 43 0 0 50.75
0 0 5650 6000 #REF! 5437.5 5712.5 0 0 6037.5
#REF! #REF!
#DIV/0! #DIV/0! 0.78 0.63 #REF! 0.80 0.66 #DIV/0! #DIV/0! 0.78
130 143
90.75 99.95
0.70 0.70
g Fat
sh Ups, Wall Angel, Scapula Pull Ups/Pulldown
Week 4
OVERREACHING WEEK
Hip Hip Knee
Tue Wed Thu Fri Sat
Last Set AMRAP
6
10
65%
92.5
5
5 Last Set AMRAP
82%
142.5
6
8
65%
105
5
5 Last Set AMRAP
82%
85
3
10
60%
62.5
3
5
70%
72.5
4
12
4
10
3
10
3
60
3 3
15 15
78 #REF! 50 75 0 #REF! Total Reps
49.2 #REF! 41 49.5 0 #REF! (Total Reps)(Intensity)
6915 #REF! 5687.5 6637.5 0 #REF! Volume Load
#REF! #REF! Total VL
0.63 #REF! 0.82 0.66 #DIV/0! #REF! Average Intensity
143
99.95
0.70
