SQUATS 1RM Low Bar Squat 0 1RM Front Squat
Exercise Sets Reps Tempo Rest Session 1
A1 Low Bar Back Squat 5 8, 7, 6, 5 2010 6-8 Mins 0
B1 Front Squat 3 5 2010 2-3 Mins 0
B2 Lying Leg Curl - toes down and in 3 8 2010 2-3 Mins
BENCH PRESS 1 1RM Bench Press 0
Exercise Sets Reps Tempo Rest Session 1
A1 Comp Grip Touch n Go 5 8, 7, 6, 5 2010 6-8 Mins 0
B1 Flat Dumbbell Pause Press 5 10 2110 2-3 Mins
B2 One Arm Row 5 10 2011 2-3 Mins
C Rope Face Pulls 3 12 2010 90 Secs
DEADLIFT 1RM Deadlift 0
Exercise Sets Reps Tempo Rest Session 1
A High Deficit Deadlifts (Off Red and 4 8, 7, 6, 5 No Tempo 6-8 Mins 0
Green Bumpers - 10cm)
B 45º Back Extensions 3 20 2010 3 Mins
BENCH PRESS 2 1RM Incline Barbell Press 0
Exercise Sets Reps Tempo Rest Session 1
A1 Incline Barbell Press 5 8, 7, 6, 5 2010 6-8 Minutes 0
B1 Feet Up Close Grip Pause Press 4 10 2110 3 Mins
B2 Pronated Grip Lat Pull Down 4 10 2011 3 Mins
C Dumbbell External Rotation 3 12 4010 90 Secs
DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be
in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in
broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd.
0
Session 2 Session 3 Session 4 (2 sets)
0 0 0
0 0 Rest
Session 2 Session 3 Session 4 (2 sets)
0 0 0
Rest
Rest
Session 2 Session 3 Session 4 (2 sets)
0 0 0
Session 2 Session 3 Session 4 (2 sets)
0 0 0
Rest
Rest
tor” are not permitted to be reposted, shared, released
ans be reproduced, stored in a retrieval system or be
Ltd.
SQUATS 1RM Wrapped Safety Bar Squat 90
Exercise Sets Reps Tempo Rest Session 1
A1 Wrapped Safety Bar Squat 5 5 2010 6-8 Mins 70
B1 High Bar 1 1/4 Squat 3 3 20x0 2-3 Mins 55
B2 Lying Leg Curl - toes down and out 3 5 2010 2-3 Mins
BENCH PRESS 1 1RM Bench Press 80
Exercise Sets Reps Tempo Rest Session 1
A1 Comp Grip Spoto Press 5 5 12x0 6-8 Mins 57.5
B1 Incline Dumbbell Press 4 8 2010 3 Mins
B2 Pronated Grip Band Assisted Chin 4 8 2011 3 Mins
Ups
C Rope Face Pulls 3 10 2010 90 Secs
DEADLIFT 1RM Deadlift 125
Exercise Sets Reps Tempo Rest Session 1
A Low Deficit Deadlift (1 Green 5 5 No Tempo 6-8 Mins 95
Bumper Plate - 3.5cm)
B Pause Deadlifts 3 5 No Tempo 5 Mins 75
BENCH PRESS 2 1RM Bench Press 80
Exercise Sets Reps Tempo Rest Session 1
A1 Mid Grip Flat Foot Pause Press 5 5 2110 6-8 Mins 57.5
B2 Standing Barbell Shoulder Press 4 8 2010 3 Mins
B2 Neutral Grip Lat Pull Down 4 8 2010 3 Mins
C Standing Cable External Rotation - 3 10 2010 90 Secs
elbow down
DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be
in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in
broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd.
1RM High Bar 1 1/4 Squat 80
Session 2 Session 3 Session 4 (3 sets)
72.5 75 77.5
57.5 60 Rest
Rest
Session 2 Session 3 Session 4 (2 sets)
60 62.5 65
Rest
Rest
Session 2 Session 3 Session 4 (2 sets)
97.5 100 102.5
77.5 80 Rest
Session 2 Session 3 Session 4
60 62.5 65
Rest
Rest
culator” are not permitted to be reposted, shared, released
means be reproduced, stored in a retrieval system or be
Pty Ltd.
SQUATS - SATURDAY 1RM Low Bar Wrapped Squat 105 1RM High Bar Beltless Pause
Squat
Exercise Sets Reps Tempo Rest Session 1
A1 Low Bar Wrapped Squat 4, 3, 2, 5 4, 3, 2, 2 10x0 6-8 Mins 90
B1 High Bar Beltless Pause Squat 5 3 1110 6-8 Mins 0
BENCH PRESS 1 - MONDAY 1RM Comp Grip Bench Press 0
Exercise Sets Reps Tempo Rest Session 1
A1 Comp Style Pause Bench 2 2 11x0 6-8 Mins 0
B1 Light Comp Style Pause Bench 5 5 21x0 3 Mins 0
B2 Neutral Grip Chin Ups 5 5 2011 3 Mins
C Cable Shoulder External Rotation - 3 8 2010 90 Secs
elbow up
DEADLIFT - WEDNESDAY 1RM Deadlift 0
Exercise Sets Reps Tempo Rest Session 1
A Conventional Deadlift 2 2 No Tempo 6-8 Mins 0
B Snatch Grip Romanian Deadlifts 3 8 2010 6-8 Mins 0
BENCH PRESS 2 - FRIDAY 1RM Comp Grip Bench Press 0
Exercise Sets Reps Tempo Rest Session 1
A1 Comp Style Pause Bench 5, 4, 3 5, 4, 3 11x0 6-8 Mins 0
B1 Seated Dumbbell Shoulder Press 4 6 2010 3 Mins
B2 Seated Cable Row Pronated 4 6 2011 3 Mins
C Face Pulls 3 12 2011 90 Secs
DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be
in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in
broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd.
RM High Bar Beltless Pause 0
quat
Session 2 Session 3 Session 4
95 100 85
0 0 Rest
Session 2 Session 3 Session 4
0 0 0
0 0 0
Session 2 Session 3 Session 4
0 0 Rest
0 0 Rest
Session 2 Session 3 Session 4
0 0 Rest
Rest
Rest
Rest
are not permitted to be reposted, shared, released
be reproduced, stored in a retrieval system or be
.
