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GORILLA SQUAD TRAINING MANUAL

GORILLA SQUAD STRENGTH


Welcome to the #GorillaSquad

Vanilla Gorilla Program

Prepared For New Gorilla Squad Member

Within this packet is everything you need to get the strongest you have ever been in your
life.

Behind this page is an introduction followed by your customized program. Please read the
introduction page carefully so you can follow the program precisely how it was designed
for you.
GORILLA SQUAD STRENGTH
Explanation & introduction

Thank you New Gorilla Squad Member for purchasing The Vanilla Gorilla training program.

BEFORE YOU GET STARTED:

Strength is a journey and to be successful you must learn to love the grind of training. This training will likely be something very different than you are used to, and
may take some time getting used to – but it WILL work.

Strength is an equation with only two variables – cross section area of the muscle and central nervous system firing efficiency. We achieve hypertrophy with higher
rep and higher volume schemes, and neuro-muscular efficiency by high intensity. Both of these are the primary goals in this program.

I program based on ranges of 'Rate of Perceived Exertion' (RPE) for auto-regulation. Auto-regulation is the body naturally controlling itself and monitoring fatigue by
only performing what you are capable of on a given day. To achieve your session for the day, you will see prescribed exercises, sets, reps, RPE range, and suggested
% range. You can find the weight you will be working with for the day by one of two ways.

1. RPE Range: The RPE range describes the difficulty in which all working sets for the day must fall within. If the RPE range is between 8-9, then all working sets
counted must be no easier than 8 and no harder than 9. Keep in mind if you are unsure between two numbers, you can use increments of 0.5.

2. Suggested %: These percentage numbers correspond to the specific exercise you are performing, not the compound competition movement. If you know your 1
rep max for a specific exercise, these percentages will give you a good guideline of the weight you should be working with. Tips to estimate your 1 rep max without
testing it are described below. When performed ideally, the RPE range and % Range will require the same challenge.

How to Calculate 1 Rep Max


REPS PERCENT REPS PERCENT
Tank Reps are the number of additional reps you 0.5 102.9% 10.5 71.6%
could have done in a set if you went to failure. 1 100.0% 11 70.3%
1.5 97.2% 11.5 69.1%
Reps Performed + Tank Reps = Reps 2 94.3% 12 67.8%
2.5 92.5% 12.5 66.6%
Find corresponding Percent from table
3 90.6% 13 65.3%
3.5 89.4% 13.5 64.1%
(Weight Performed/Percent) = New 1 Rep Max
4 88.1% 14 62.8%
4.5 86.9% 14.5 61.6%
5 85.6% 15 60.3%
Example: 5.5 84.4% 15.5 58.6%
6 83.1% 16 57.3%
500 pounds X 3 reps performed + 2 tank reps = 6.5 81.9% 16.5 56.0%
500 X 5 reps 7 80.7% 17 54.8%
7.5 79.4% 17.5 53.5%
5 Reps → 85.6% 8 78.1% 18 52.3%
8.5 76.8% 18.5 51.1%
500/.856 = 584 9 75.5% 19 49.9%
9.5 74.2% 19.5 48.7%
10 72.9% 20 47.5%
Vanilla Gorilla Program

Key Performance Indicator (KPI) Charts

80
PROGRAM TOTAL VOLUME 100%
PROGRAM NORMALIZED INTENSITY
Total Squat Normalized Volume
Total Bench Normalized Volume 90%
70
Total Deadlift Normalized Volume 80%
NORMALIZED VOLUME (# OF LIFTS)

60

NORMALIZED INTENSITY
70%
50 60%

40 50%

40%
30
30%
20
20%
Total Squat Normalized Intensity
10 10% Total Bench Normalized Intensity
Total Deadlift Normalized Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

45
SQUAT NORMALIZED VOLUME SQUAT INTENSITY
100%
Priority 1 Squat Normalized Volume
40 Priority 2 Squat Normalized Volume 90%
Priority 3 Squat Normalized Volume
NORMALIZED VOLUME (# OF LIFTS)

35 80%
Peaking Squat Normalized Volume
30 70%
INTENSITY

60%
25
50%
20
40%
15
30%
10 Priority 1 Squat Intensity
20% Priority 2 Squat Intensity
5 10% Priority 3 Squat Intensity
Peaking Squat Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

45
BENCH PRESS NORMALIZED VOLUME 100%
BENCH PRESS INTENSITY
Priority 1 Bench Normalized Volume
40 Priority 2 Bench Normalized Volume 90%
NORMALIZED VOLUME (# OF LIFTS)

Priority 3 Bench Normalized Volume 80%


35
Peaking Bench Normalized Volume
70%
30
INTENSITY

60%
25
50%
20
40%
15
30% Priority 1 Bench Intensity
10 20% Priority 2 Bench Intensity
5 Priority 3 Bench Intensity
10%
Peaking Bench Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK

45
DEADLIFT NORMALIZED VOLUME 100%
DEADLIFT INTENSITY
Priority 1 Deadlift Normalized Volume
40 90%
Priority 2 Deadlift Normalized Volume
NORMALIZED VOLUME (# OF LIFTS)

35 Priority 3 Deadlift Normalized Volume 80%


Peaking Deadlift Normalized Volume 70%
30
60%
INTENSITY

25
50%
20
40%
15
30%
Priority 1 Deadlift Intensity
10 20% Priority 2 Deadlift Intensity
5 Priority 3 Deadlift Intensity
10%
Peaking Deadlift Intensity
0 0%
1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
WEEK WEEK
Vanilla Gorilla Program

Week: 1
Macrocycle: Powerlifting Meet Prep
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: Volume/Variation/Frequency Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat JM Press Switch Stance Deadlift Barbell Lunge Dumbell Single Leg Stiff Leg Deadlift Ab Wheel
Sets 3 3 3 3 3 3
Program

Reps 3 7 7 7 7 7
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 77% - 82% 67% - 72% 67% - 72% 67% - 72% 67% - 72% 67% - 72%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Conventional RDL Good Mornings Dumbell Extension (Overhead) Skull Crushers Dumbell Hammer Curls
Sets 3 3 3 3 3 3
Program

Reps 3 7 7 7 7 7
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 77% - 82% 67% - 72% 67% - 72% 67% - 72% 67% - 72% 67% - 72%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Good Mornings JM Press Weighted Glute Bridge Latt Pulldowns Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 3 7 7 12 7 12
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 4.5 - 5.5 5.5 - 6.5 4.5 - 5.5
Recommended % 77% - 82% 67% - 72% 67% - 72% 56% - 56% 67% - 72% 56% - 56%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat Close Grip Slingshot Bench 2" Block Pulls Seated Arnold Dumbell Press Planks 1:00 X Front/Side/Side
Sets 5 5 5 3 5
Program

Reps 5 5 5 7 12
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 4.5 - 5.5
Recommended % 72% - 77% 72% - 77% 72% - 77% 67% - 72% 56% - 56%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 76 75%
Bench Press 76 75%
Deadlift 76 75%
Vanilla Gorilla Program

Week: 2
Macrocycle: Powerlifting Meet Prep
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: Hypertrophy Acclimation
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat Accomodating Resistance Bench Conventional RDL Close Stance Leg Press Glute Ham Raise Declie Sit Ups
Sets 3 3 3 3 3 3
Program

Reps 2 7 7 7 7 7
RPE 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 78% - 86% 65% - 73% 65% - 73% 65% - 73% 65% - 73% 65% - 73%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Conventional RDL Front Squat Dumbell Extension (Lying) Dumbell Extension (Lying) Wave Bar Curls
Sets 3 3 3 3 3 3
Program

Reps 2 7 7 7 7 7
RPE 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 78% - 86% 65% - 73% 65% - 73% 65% - 73% 65% - 73% 65% - 73%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Good Mornings Close Grip Incline Bench Pull Throughs Latt Pulldowns Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 2 7 7 12 7 12
RPE 6 - 7 6 - 7 6 - 7 5 - 6 6 - 7 5 - 6
Recommended % 78% - 86% 65% - 73% 65% - 73% 55% - 57% 65% - 73% 55% - 57%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat 1/2 ROM Pin Press Snatch Grip Deadlift Cable Front/Side/Lateral Raises Planks 1:00 X Front/Side/Side
Sets 5 5 5 3 5
Program

Reps 3 3 3 7 12
RPE 6 - 7 6 - 7 6 - 7 6 - 7 5 - 6
Recommended % 76% - 83% 76% - 83% 76% - 83% 65% - 73% 55% - 57%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 63 77%
Bench Press 63 77%
Deadlift 63 77%
Vanilla Gorilla Program

Week: 3
Macrocycle: Powerlifting Meet Prep
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: Strength-Skill Acclimation
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat Feet Up Bench Conventional RDL Barbell Step Up Dumbell Single Leg Stiff Leg Deadlift Ab Wheel
Sets 3 3 3 3 3 3
Program

Reps 2 7 7 7 7 7
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 77% - 87% 64% - 74% 64% - 74% 64% - 74% 64% - 74% 64% - 74%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Snatch Grip RDL Front Squat Dumbell Extension (Overhead) Dumbell Extension (Overhead) Wave Bar Curls
Sets 3 3 3 3 3 3
Program

Reps 2 7 7 7 7 7
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 77% - 87% 64% - 74% 64% - 74% 64% - 74% 64% - 74% 64% - 74%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Safety Bar Squat Accomodating Resistance Bench Glute Ham Raise Latt Pulldowns Pull-Ups (Palms Facing)
Sets 3 3 3 5 3 5
Program

Reps 2 7 7 12 7 12
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 5.5 - 6.5 6.5 - 7.5 5.5 - 6.5
Recommended % 77% - 87% 64% - 74% 64% - 74% 54% - 59% 64% - 74% 54% - 59%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pause Squat 3 Sec Pause Bench 2" Block Pulls Seated Military Press Planks 1:00 X Front/Side/Side
Sets 5 5 5 3 5
Program

Reps 3 3 3 7 12
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 5.5 - 6.5
Recommended % 74% - 84% 74% - 84% 74% - 84% 64% - 74% 54% - 59%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 63 78%
Bench Press 63 78%
Deadlift 63 78%
Vanilla Gorilla Program

Week: 4
Macrocycle: Powerlifting Meet Prep
Mesocycle: Base Strength - Moderate Volume/Moderate Intensity
Microcycle: Hypertrophy/Strength-Skill Taper
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat JM Press Accomodating Resistance Deadlift Bulgarian Split Squat Glute Ham Raise Declie Sit Ups
Sets 2 2 2 2 2 2
Program

Reps 2 7 7 7 7 7
RPE 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 81% - 83% 68% - 70% 68% - 70% 68% - 70% 68% - 70% 68% - 70%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Conventional RDL Front Squat Dumbell Extension (Lying) Dumbell Extension (Lying) Wave Bar Curls
Sets 2 2 2 2 2 2
Program

Reps 2 7 7 7 7 7
RPE 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 81% - 83% 68% - 70% 68% - 70% 68% - 70% 68% - 70% 68% - 70%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Safety Bar Squat Feet Up Bench Pull Throughs Cable Pulldowns (Palms Facing) Pull-Ups (Palms Facing)
Sets 2 2 2 3 2 3
Program

Reps 2 7 7 12 7 12
RPE 5 - 6 5 - 6 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5
Recommended % 81% - 83% 68% - 70% 68% - 70% 56% - 56% 68% - 70% 56% - 56%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement Pause Squat 1/2 ROM Pin Press Pause at Knees Deadlift Dumbell Front/Side/Lateral Raises Physio Ball Crunches
Sets 3 3 3 2 3
Program

Reps 3 3 3 7 12
RPE 5 - 6 5 - 6 5 - 6 5 - 6 4.5 - 5.5
Recommended % 78% - 81% 78% - 81% 78% - 81% 68% - 70% 56% - 56%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 41 74%
Bench Press 41 74%
Deadlift 41 74%
Vanilla Gorilla Program

Week: 5
Macrocycle: Powerlifting Meet Prep
Mesocycle: Strength-Skill - Moderate Volume/High Intensity
Microcycle: Hypertrophy/Strength-Skill Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat Accomodating Resistance Bench Accomodating Resistance Deadlift Close Stance Leg Press Glute Ham Raise Ab Wheel
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 79% - 84% 69% - 74% 69% - 74% 69% - 74% 69% - 74% 69% - 74%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Snatch Grip RDL Safety Bar Squat Skull Crushers Skull Crushers Barbell Curls
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5
Recommended % 79% - 84% 69% - 74% 69% - 74% 69% - 74% 69% - 74% 69% - 74%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Front Squat Close Grip Incline Bench Glute Ham Raise Cable Pulldowns (Palms Facing) Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 2 6 6 10 6 10
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5 - 6 5.5 - 6.5 5 - 6
Recommended % 79% - 84% 69% - 74% 69% - 74% 60% - 63% 69% - 74% 60% - 63%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat Slingshot Bench Pause at Knees Deadlift Seated Dumbell Military Press Planks 1:00 X Front/Side/Side
Sets 4 4 4 3 5
Program

Reps 3 3 3 6 10
RPE 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5.5 - 6.5 5 - 6
Recommended % 77% - 82% 77% - 82% 77% - 82% 69% - 74% 60% - 63%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 54 77%
Bench Press 54 77%
Deadlift 54 77%
Vanilla Gorilla Program

Week: 6
Macrocycle: Powerlifting Meet Prep
Mesocycle: Strength-Skill - Moderate Volume/High Intensity
Microcycle: Intensity Adjustment
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat Close Grip Incline Bench Conventional RDL Bulgarian Split Squat Glute Ham Raise Declie Sit Ups
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 78% - 86% 68% - 76% 68% - 76% 68% - 76% 68% - 76% 68% - 76%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Snatch Grip RDL Front Squat Dumbell Extension (Lying) Dumbell Extension (Overhead) Dumbell Hammer Curls
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7 6 - 7
Recommended % 78% - 86% 68% - 76% 68% - 76% 68% - 76% 68% - 76% 68% - 76%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Good Mornings Accomodating Resistance Bench Pull Throughs Cable Pulldowns (Palms Facing) Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 2 6 6 10 6 10
RPE 6 - 7 6 - 7 6 - 7 5.5 - 6.5 6 - 7 5.5 - 6.5
Recommended % 78% - 86% 68% - 76% 68% - 76% 59% - 64% 68% - 76% 59% - 64%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat 1/2 ROM Pin Press 2" Block Pulls Seated Arnold Dumbell Press Planks 1:00 X Front/Side/Side
Sets 4 4 4 3 5
Program

Reps 3 3 3 6 10
RPE 6 - 7 6 - 7 6 - 7 6 - 7 5.5 - 6.5
Recommended % 76% - 83% 76% - 83% 76% - 83% 68% - 76% 59% - 64%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 54 78%
Bench Press 54 78%
Deadlift 54 78%
Vanilla Gorilla Program

Week: 7
Macrocycle: Powerlifting Meet Prep
Mesocycle: Strength-Skill - Moderate Volume/High Intensity
Microcycle: Intensity Ramping
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat JM Press Accomodating Resistance Deadlift Bulgarian Split Squat Dumbell Single Leg Stiff Leg Deadlift Declie Sit Ups
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 77% - 87% 67% - 77% 67% - 77% 67% - 77% 67% - 77% 67% - 77%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Switch Stance Deadlift Good Mornings Dumbell Extension (Lying) Dumbell Extension (Lying) Wave Bar Curls
Sets 3 3 3 3 3 3
Program

Reps 2 6 6 6 6 6
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 77% - 87% 67% - 77% 67% - 77% 67% - 77% 67% - 77% 67% - 77%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Accomodating Resistance Squat Accomodating Resistance Bench Glute Ham Raise Latt Pulldowns Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 2 6 6 10 6 10
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7 6.5 - 7.5 6 - 7
Recommended % 77% - 87% 67% - 77% 67% - 77% 57% - 65% 67% - 77% 57% - 65%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat Close Grip Slingshot Bench Pause at Knees Deadlift Seated Military Press Physio Ball Crunches
Sets 4 4 4 3 5
Program

Reps 3 3 3 6 10
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7
Recommended % 74% - 84% 74% - 84% 74% - 84% 67% - 77% 57% - 65%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 54 80%
Bench Press 54 80%
Deadlift 54 80%
Vanilla Gorilla Program

Week: 8
Macrocycle: Powerlifting Meet Prep
Mesocycle: Strength-Skill - Moderate Volume/High Intensity
Microcycle: Intensity/Overreaching Taper
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat Feet Up Bench Accomodating Resistance Deadlift Close Stance Leg Press Dumbell Single Leg Stiff Leg Deadlift Declie Sit Ups
Sets 2 2 2 2 2 2
Program

Reps 1 6 6 6 6 6
RPE 5.5 - 6.5 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 82% - 87% 70% - 73% 70% - 73% 70% - 73% 70% - 73% 70% - 73%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Accomodating Resistance Deadlift Accomodating Resistance Squat Dumbell Extension (Overhead) Dumbell Extension (Overhead) Barbell Curls
Sets 2 2 2 2 2 2
Program

Reps 1 6 6 6 6 6
RPE 5.5 - 6.5 5 - 6 5 - 6 5 - 6 5 - 6 5 - 6
Recommended % 82% - 87% 70% - 73% 70% - 73% 70% - 73% 70% - 73% 70% - 73%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Good Mornings Feet Up Bench Pull Throughs Cable Pulldowns (Palms Facing) Pull-Ups (Weighted/Assisted)
Sets 2 2 2 3 2 3
Program

Reps 1 6 6 10 6 10
RPE 5.5 - 6.5 5 - 6 5 - 6 4.5 - 5.5 5 - 6 4.5 - 5.5
Recommended % 82% - 87% 70% - 73% 70% - 73% 62% - 62% 70% - 73% 62% - 62%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pause Squat Slingshot Bench Pause at Knees Deadlift Dumbell Front/Side/Lateral Raises Planks 1:00 X Front/Side/Side
Sets 3 3 3 2 3
Program

Reps 2 2 2 6 10
RPE 5 - 6 5 - 6 5 - 6 5 - 6 4.5 - 5.5
Recommended % 81% - 83% 81% - 83% 81% - 83% 70% - 73% 62% - 62%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 32 76%
Bench Press 32 76%
Deadlift 32 76%
Vanilla Gorilla Program

Week: 9
Macrocycle: Powerlifting Meet Prep
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Intensity/Overreaching Realization
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat JM Press Accomodating Resistance Deadlift Close Stance Leg Press Glute Ham Raise Ab Wheel
Sets 3 3 3 3 3 3
Program

Reps 1 5 5 5 5 5
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 79% - 89% 69% - 79% 69% - 79% 69% - 79% 69% - 79% 69% - 79%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Accomodating Resistance Deadlift Front Squat Dumbell Extension (Lying) Skull Crushers Dumbell Hammer Curls
Sets 3 3 3 3 3 3
Program

Reps 1 5 5 5 5 5
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5
Recommended % 79% - 89% 69% - 79% 69% - 79% 69% - 79% 69% - 79% 69% - 79%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Accomodating Resistance Squat Accomodating Resistance Bench Weighted Glute Bridge Latt Pulldowns Pull-Ups (Weighted/Assisted)
Sets 3 3 3 5 3 5
Program

Reps 1 5 5 8 5 8
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7 6.5 - 7.5 6 - 7
Recommended % 79% - 89% 69% - 79% 69% - 79% 63% - 70% 69% - 79% 63% - 70%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat Slingshot Bench 2" Block Pulls Cable Front/Side/Lateral Raises Cable/Band Ab Pulldowns
Sets 3 3 3 3 5
Program

Reps 2 2 2 5 8
RPE 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6.5 - 7.5 6 - 7
Recommended % 77% - 87% 77% - 87% 77% - 87% 69% - 79% 63% - 70%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 39 81%
Bench Press 39 81%
Deadlift 39 81%
Vanilla Gorilla Program

Week: 10
Macrocycle: Powerlifting Meet Prep
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Competition Initiation
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority 1 3 3 3 3 3
General Movement Squat Bench Deadlift Quads Hamstrings Abs
Specific Movement Competition Style Squat JM Press Accomodating Resistance Deadlift Barbell Lunge Dumbell Single Leg Stiff Leg Deadlift Ab Wheel
Sets 2 2 2 2 2 2
Program

Reps 1 5 5 5 5 5
RPE 7.5 - 8.5 7 - 8 7 - 8 7 - 8 7 - 8 7 - 8
Recommended % 77% - 92% 68% - 81% 68% - 81% 68% - 81% 68% - 81% 68% - 81%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 3 3 3
General Movement Bench Deadlift Squat Triceps Triceps Biceps
Specific Movement Competition Style Bench Snatch Grip RDL Good Mornings Skull Crushers Skull Crushers Dumbell Hammer Curls
Sets 2 2 2 2 2 2
Program

Reps 1 5 5 5 5 5
RPE 7.5 - 8.5 7 - 8 7 - 8 7 - 8 7 - 8 7 - 8
Recommended % 77% - 92% 68% - 81% 68% - 81% 68% - 81% 68% - 81% 68% - 81%

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 1 3 3 4 3 4
General Movement Deadlift Squat Bench Posterior Chain Latts Latts
Specific Movement Competition Style Deadlift Front Squat JM Press Weighted Glute Bridge Cable Pulldowns (Palms Facing) Pull-Ups (Palms Facing)
Sets 2 2 2 3 2 3
Program

Reps 1 5 5 8 5 8
RPE 7.5 - 8.5 7 - 8 7 - 8 6.5 - 7.5 7 - 8 6.5 - 7.5
Recommended % 77% - 92% 68% - 81% 68% - 81% 62% - 72% 68% - 81% 62% - 72%

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority 2 2 2 3 4
General Movement Squat Bench Deadlift Shoulders Abs
Specific Movement 2" Above Parallel Pin Squat Slingshot Bench Snatch Grip Deadlift Cable Front/Side/Lateral Raises Physio Ball Crunches
Sets 2 2 2 2 3
Program

Reps 2 2 2 5 8
RPE 7 - 8 7 - 8 7 - 8 7 - 8 6.5 - 7.5
Recommended % 76% - 88% 76% - 88% 76% - 88% 68% - 81% 62% - 72%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 26 83%
Bench Press 26 83%
Deadlift 26 83%
Vanilla Gorilla Program

Week: 11
Macrocycle: Powerlifting Meet Prep
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Competition Taper
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority Taper Taper Taper
General Movement Squat Bench Deadlift
Specific Movement Raw Squat Raw Bench Raw Deadlift
Sets 1 1 1
Program

Reps 1 1 1
RPE 5 - 6 5 - 6 5 - 6
Recommended % 83% - 86% 83% - 86% 83% - 86%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority Opener Opener Opener
General Movement Squat Bench Deadlift
Specific Movement Competition Squat Competition Bench Competition Deadlift
Sets 1 1 1
Program

Reps 1 1 1
RPE 7 - 8 7 - 8 7 - 8
Recommended % 78% - 91% 78% - 91% 78% - 91%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 2 88%
Bench Press 2 88%
Deadlift 2 88%
Vanilla Gorilla Program

Week: 12
Macrocycle: Powerlifting Meet Prep
Mesocycle: Peak Strength - Low Volume/High Intensity
Microcycle: Competition
Blainesumner.com
Day: 1 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6
Priority Taper Taper Taper
General Movement Squat Bench Deadlift
Specific Movement Raw Squat Raw Bench Raw Deadlift
Sets 1 1 1
Program

Reps 1 1 1
RPE 5 - 6 5 - 6 5 - 6
Recommended % 83% - 86% 83% - 86% 83% - 86%

Lifter Comments

Day: 2 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 3 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 4 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 5 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

Day: 6 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority Meet Meet Meet
General Movement Squat Bench Deadlift
Specific Movement Competition Squat Competition Bench Competition Deadlift
Sets 1 1 1
Program

Reps 1 1 1
RPE 9 - 10 9 - 10 9 - 10
Recommended % 73% - 100% 73% - 100% 73% - 100%

Lifter Comments

Day: 7 Movement # 1 Movement # 2 Movement # 3 Movement # 4 Movement # 5 Movement # 6


Priority
General Movement
Specific Movement
Sets
Program

Reps
RPE
Recommended %

Lifter Comments

WEEKLY METRICS
MOVEMENT NUMBER OF LIFTS AVERAGE INTENSITY
Squat 2 93%
Bench Press 2 93%
Deadlift 2 93%