The coaches at Raise The Bar strive for excellence, per

customized programming, assessments, education and

that, coaches. We have all studied the art of coaching, re
the athlete, is to bring you as far as you will let us. Your

Lenn

Lenny Holeva is a Powerlifting coach who found the sport of po

a few years off from powerlifting to train in olympic weightliftin
his current style of programming and his current ideologies he h
Co-Founder of Team RTB where he has helped hundreds of ath
beginners get into strength training and coaches his powerlifte
coach his lifters to the next level while still continuously inspirin
best raw lifts are a 585-pound squat, 39

This training program is not one that I'd recommend for most.
feel heavy as you accumulate fatigue. This is a huge part of wh
my suggestion would be this; if your weights are consistently m
true max by 5-10% for your first time running this cycle. As you
good chance you will get stronger simply because of the insane
this cycle in the future, however; I think it would be wise to hol
multiple weeks before actually starting this. I would also sugge
you'll notice that every cell says to take a full recovery. This me
your normal speed with no

Lif
Name:
KG or LBS Plates:
Starting Date:
Back Squat
0

for excellence, performance and education in Olympic Weightlifting, Po

ments, education and constantly supervised technique coaching to each a
e art of coaching, realizing that an athlete needs a coach, not another ath
you will let us. Your limitations are our limitations. You can be sure that w
will st

RTB Coa
Lenny Holeva

found the sport of powerlifting seven years ago, and started coaching 5 years ag
in olympic weightlifting where he learned the importance of frequency, which help
current ideologies he has now(High Frequency, High Volume style of training). Len
helped hundreds of athletes around the world reach their strength goals. He conti
coaches his powerlifters to their goals of national/world levels, and records. His g
ll continuously inspiring others, and continuing his education in Strength and Pow
a 585-pound squat, 391 pound bench press, and a 611-pound deadlift.

Training Prog

Training Prog

recommend for most. It is very difficult and extremely taxing on the body. If you d
is is a huge part of why I suggest capturing some sort of video for each of your to
hts are consistently moving slow, immediately lower the input maxes. For my firs
ng this cycle. As you become more accustomed to running a very high frequency
because of the insane stimulus of doing the core lifts at a 6x per week frequency.
t would be wise to hold back for your first time running it. If you are not accustom
is. I would also suggest not doing this type of protocol whilst in a caloric deficit.
full recovery. This means that you should take as long as you need to in order to
r normal speed with no pause. For bench press, some days are denoted with 'x.1.

Lifter Information

ame:
BS Plates:
ng Date:
quat

ENTER NAME HERE

Pound Plates
ENTER START DATE HER
Bench Press
Deadlif
0
0

Our Mission

Our Mission

pic Weightlifting, Powerlifting and Strength Training. We offer our clients

e coaching to each athlete. We also strive for safety at Raise The Bar; pre
ach, not another athlete to guide them in their journey. We bring a unique
u can be sure that whether you wish to compete in an Iron Sport, impro
will strive to make your goals reality.

RTB Coaches Introduction

d coaching 5 years ago. Lenny took

frequency, which helped him form
e style of training). Lenny is also the
rength goals. He continues to help
els, and records. His goal now is to
on in Strength and Powerlifting. His
nd deadlift.

Andy is a competitive powerlifter, coach,

specializes in high specificity, high frequen
from newbies to American record holders
country, Necedah High School, whos g
Championship multiple times in a row as w
Exercise and Sport Science and acts as a re
how different situations and training protoco
Andre with studies involving nutrition, testos
squat, 507-pound bench, and a 730

ing Program Intro/Explanati

ing Program Intro/Explanati

g on the body. If you decide to run it, you will feel achey and you probably will no
deo for each of your top sets. For me, almost every top set felt like it was moving
put maxes. For my first time running this block, I used 770-485-700 as input maxes
g a very high frequency block, you may want to play with that a little more. It's bet
x per week frequency. I also didn't do much accessory work during this block. I f
f you are not accustomed to some sort of high frequency (3+ times a week each)
lst in a caloric deficit. I'd actually suggest doing it in a surplus and during a time
you need to in order to complete of the prescribed volume. For tempo, with the ex
are denoted with 'x.1.x'. This means that you should do your normal bench moti

NAME HERE
d Plates
RT DATE HERE
Deadlift
0

We offer our clients quality coaching for beginner, intermediate and adva
at Raise The Bar; preventing injury is of utmost importance. We coaches
y. We bring a unique and eclectic style of coaching with three different b
n Iron Sport, improve your athletic performance or just simply learn, we

uction
Andy Askow

ive powerlifter, coach, and exercise scientist who has been training for 11 years a
ecificity, high frequency, barbell focused programming. He coaches many promis
merican record holders. He also coaches one for one of the most dominant high s
h High School, whos girl team has won the Wisconsin State Championship 14 yea
le times in a row as well. Andy is currently attending the University of Wisconsin
cience and acts as a research assistant in the Human Performance Lab where his
s and training protocols affect the physiology of the body. He spends time assist
olving nutrition, testosterone/cortisol concentrations, body composition, and mo
ound bench, and a 730-pound deadlift and he currently holds the IPF Junior World

xplanation

xplanation

d you probably will not want to lift some of the days. That is normal with this type
felt like it was moving slow. However, when I went back and reviewed the video th
485-700 as input maxes and my true maxes were 805-510-725. I suggest you do so
at a little more. It's better to be safe with your maxes and find out that you could h
k during this block. I found that I may be able to handle a little bit more than I did
+ times a week each) I would suggest that you do some sort of acclimation phase
lus and during a time where you can get enough sleep and don't have excess life
For tempo, with the except of bench press, there is an 'x' in each cell. This means
our normal bench motion and pause on the chest like a competition-style lift.

ermediate and advanced athletes. This includes

tance. We coaches at Raise The Bar are exactly
ith three different backgrounds. Our goal for you,
just simply learn, we are a group of coaches who

training for 11 years and coaching for five years. He

coaches many promising young USAPL lifters ranging
most dominant high school powerlifting teams in the
Championship 14 years in a row and the National
niversity of Wisconsin - La Crosse where he is studying
mance Lab where his main field of interest is looking at
He spends time assisting Dr. Andrew Jagim and Dr. Matt
composition, and more. His best lifts are an 815-pound
s the IPF Junior World Record squat and total.

s normal with this type of frequency. The weights may

d reviewed the video they typically moved very well. So
5. I suggest you do something similar by dropping your
d out that you could have done more because there is a
tle bit more than I did and may add in more work during
t of acclimation phase where you add frequency in for
don't have excess life stress. Under the 'Rest' column,
each cell. This means that you should move the bar at
petition-style lift.

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift
Exercises

Frequency RTB T
Sets
5
3
5

Reps
3
10
3

%1RM
70.0%
55.0%
65.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
5
5

Reps
10
3
3

%1RM
55.0%
80.0%
80.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
5
5
3

Reps
3
3
10

%1RM
80.0%
65.0%
60.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
5
3
5

Reps
3
10
3

%1RM
65.0%
60.0%
75.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
5
5

Reps
10
3
3

%1RM
60.0%
75.0%
70.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
5
5
3

Reps
3
3
10

%1RM
75.0%
70.0%
55.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets

Reps

%1RM

Tempo

Rest

REST

RTB Training Program

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

Loads
0.0

0.0

0.0

0.0

Loads
0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0

0.0
0.0

Loads
0.0
0.0

0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

Loads
0.0

0.0

0.0

0.0

Loads
0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

REST DAY

0.0
0.0

0.0
0.0

Loads
0.0
0.0

0.0
0.0

Loads

ram
Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up

Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up
Notes

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift
Exercises

Frequency RTB T
Sets
4
3
4

Reps
3
8
3

%1RM
75.0%
65.0%
70.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
6
6

Reps
8
2
2

%1RM
60.0%
85.0%
85.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
6
4
3

Reps
2
3
8

%1RM
85.0%
70.0%
65.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
4
3
4

Reps
3
8
3

%1RM
70.0%
65.0%
80.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
4
4

Reps
8
3
3

%1RM
65.0%
80.0%
75.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
4
4
3

Reps
3
3
8

%1RM
80.0%
75.0%
60.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets

Reps

%1RM

Tempo

Rest

REST

RTB Training Program

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

Loads
0.0
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0

0.0
0.0

0.0
0.0

Loads
0.0
0.0

0.0

0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

Loads
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

REST DAY

0.0
0.0
Loads
0.0
0.0

Loads

ram
Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up

Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up
Notes

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift
Exercises

Frequency RTB T
Sets
3
3
3

Reps
2
6
2

%1RM
80.0%
65.0%
75.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
3
3

Reps
6
2
2

%1RM
65.0%
90.0%
90.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
3
3
3

Reps
2
2
6

%1RM
90.0%
75.0%
70.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
3
3
3

Reps
2
6
2

%1RM
75.0%
70.0%
85.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
3
3
3

Reps
6
2
2

%1RM
70.0%
85.0%
80.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets
3
3
3

Reps
2
2
6

%1RM
85.0%
80.0%
65.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets

Reps

%1RM

Tempo

Rest

REST

RTB Training Program

Loads
0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

Loads
0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0
Loads

0.0
0.0
0.0

0.0
0.0
0.0

0.0
0.0
0.0

REST DAY

Loads

ram
Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up

Notes
Competition Style
Close Grip - Touch N' Go
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
Competition Stance - Strap Up
Notes

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift
Exercises

Frequency RTB T
Sets
3

Reps
1

%1RM
85.0%

Tempo
x

Rest
Full

80.0%

Full

Sets

Reps

%1RM

Tempo

Rest

3
3

1
1

95.0%
95.0%

x.1.x
x

Full
Full

Sets
3
3

Reps
1
1

%1RM
95.0%
80.0%

Tempo
x
x.1.x

Rest
Full
Full

Sets
3

Reps
1

%1RM
80.0%

Tempo
x

Rest
Full

90.0%

Full

Sets

Reps

%1RM

Tempo

Rest

3
3

1
1

90.0%
85.0%

x.1.x
x

Full
Full

Sets
3
3

Reps
1
1

%1RM
90.0%
85.0%

Tempo
x
x.1.x

Rest
Full
Full

Sets

Reps

%1RM

Tempo

Rest

REST

RTB Training Program

Loads
0.0

0.0

0.0

0.0

0.0

0.0
Loads

0.0
0.0

0.0
0.0

0.0
0.0
Loads

0.0
0.0

0.0
0.0

0.0
0.0

Loads
0.0

0.0

0.0

0.0

0.0

0.0
Loads

0.0
0.0

0.0
0.0

0.0
0.0
Loads

0.0
0.0

0.0
0.0

0.0
0.0

REST DAY

Loads

ram
Notes
Competition Style
OFF
Competition Stance
Notes
OFF
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
OFF

Notes
Competition Style
OFF
Competition Stance
Notes
OFF
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Middle Grip - Paused
OFF
Notes

1
2
3

Exercises
Back Squat
Bench Press
Deadlift

1
2
3

Exercises
Back Squat
Bench Press
Deadlift
Exercises

Exercises

Exercises

Exercises

Frequency RTB T
Sets
1
1
1

Reps
1
1
1

%1RM
91.0%
91.0%
86.0%

Tempo
x
x
x

Rest
Full
Full
Full

Sets
2
2
2

Reps
2
2
2

%1RM
83.0%
83.0%
80.0%

Tempo
x
x.1.x
x

Rest
Full
Full
Full

Sets

Reps

%1RM

Tempo

Rest

REST

Sets

Reps

%1RM

Tempo

Rest

Sets

Reps

%1RM

Tempo

Rest

Sets

Reps

%1RM

Tempo

Rest

REST

RE-TEST CH

RE-TEST CH

RTB Training Program

Loads
0.0
0.0
0.0
Loads
0.0
0.0
0.0

0.0
0.0
0.0

REST DAY

Loads

REST DAY

Loads

Loads

ST CHOICE ONE
Loads

ST CHOICE TWO

ram
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes
Competition Style
Competition Grip - Paused
Competition Stance
Notes

Notes

Notes

Notes