EXAMPLE WEEK: MAIN LIFT

DAY 1 COMP BENCH:

DAY 2 ---------

SEATED BARBELL
DAY 3
OVERHEAD PRESS

DAY 4 ---------

DAY 5 BACK DAY

DAY 6 ---------

DAY 7 ---------

18 WEEK PROGRAM WEEK 1.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE
 SPOTO PRESS 2.00 15

ACCESSORIES:

DB FLAT BENCH 3.00 12

CHEST FLIES MACHINE OR CABLE 3.00 14

REAR DELT FLIES MACHINE OR CABLE 3.00 14

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS

ACCESSORIES:

NEUTRAL GRIP - DB
3.00 12
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 3.00 14
RAISE
SHRUGS 3.00 15

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES:

BENT OVER BARBELL

4.00 12
ROWS

LAT PULL DOWN @

3.00 8
COMP BENCH GRIP

BACKDOWN: 1.00 15

DUMBBELL ROWS 2.00 8

BACKDOWN: 3.00 10

REVERSE GRIP - LAT

0.00 4.00 8
PULLDOWN
 SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 12
GRIP
BACKDOWN: 2.00 15

18 WEEK PROGRAM WEEK 2.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 15

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 12

CHEST FLIES MACHINE OR CABLE 3.00 14

REAR DELT FLIES MACHINE OR CABLE 3.00 14

0.00 0.00 0.00

 TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 12
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 14
RAISE
SHRUGS 0.00 3.00 15

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 12
ROWS
LAT PULL DOWN @
0.00 3.00 8
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 15

DUMBBELL ROWS 0.00 2.00 8

0.00 BACKDOWN: 3.00 10

REVERSE GRIP - LAT

0.00 4.00 8
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 12
GRIP
0.00 BACKDOWN: 2.00 15

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 3.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 15
COMPETITION PAUSE

0.00
 0.00

SPOTO PRESS 2.00 15

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 11

CHEST FLIES MACHINE OR CABLE 3.00 13

REAR DELT FLIES MACHINE OR CABLE 3.00 13

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 15
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

 NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 13
RAISE
SHRUGS 0.00 3.00 14

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 11
ROWS
LAT PULL DOWN @
0.00 3.00 8
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 14

DUMBBELL ROWS 0.00 2.00 8

0.00 BACKDOWN: 3.00 9

 REVERSE GRIP - LAT
0.00 4.00 8
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 11
GRIP
0.00 BACKDOWN: 2.00 14

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 4.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 12
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 12

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 11

CHEST FLIES MACHINE OR CABLE 3.00 13

REAR DELT FLIES MACHINE OR CABLE 3.00 13

0.00 0.00 0.00

 TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 13
RAISE
SHRUGS 0.00 3.00 14

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 11
ROWS
LAT PULL DOWN @
0.00 3.00 7
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 14

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 11
GRIP
0.00 BACKDOWN: 2.00 14

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 5.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 12
COMPETITION PAUSE
 0.00

0.00

SPOTO PRESS 2.00 12

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 11

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 11
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE
SHRUGS 0.00 3.00 13

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 11
ROWS
LAT PULL DOWN @
0.00 3.00 7
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 13

DUMBBELL ROWS 0.00 2.00 7

 0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 11
GRIP
0.00 BACKDOWN: 2.00 13

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 6.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 12
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 12

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 10

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

 0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 12
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE
SHRUGS 0.00 3.00 13

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 10
ROWS
LAT PULL DOWN @
0.00 3.00 7
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 13

DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 9

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 10
GRIP
0.00 BACKDOWN: 2.00 13

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 7.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

 ALL REPS/SETS WITH
COMP BENCH 2.00 8
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 8

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 10

CHEST FLIES MACHINE OR CABLE 3.00 12

REAR DELT FLIES MACHINE OR CABLE 3.00 12

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 12
RAISE
SHRUGS 0.00 3.00 12

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 10
ROWS
LAT PULL DOWN @
0.00 3.00 7
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 12

 DUMBBELL ROWS 0.00 2.00 7

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 7
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 10
GRIP
0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 8.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 2.00 8
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 8

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 10

CHEST FLIES MACHINE OR CABLE 3.00 11

 REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 10
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE
SHRUGS 0.00 3.00 12

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

 BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 10
ROWS
LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 10
GRIP
0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM DELOAD DELOAD DELOAD

TRAINING DAY 1: COMP BENCH

 SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 2.00 2
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 3.00 2

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 2.00 9

CHEST FLIES MACHINE OR CABLE 2.00 11

REAR DELT FLIES MACHINE OR CABLE 2.00 11

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 2
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 2.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 2.00 11
RAISE
SHRUGS 0.00 2.00 12

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 3.00 9
ROWS
LAT PULL DOWN @
0.00 2.00 6
COMP BENCH GRIP
 0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 2.00 8

REVERSE GRIP - LAT

0.00 3.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 1.00 9
GRIP
0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 9.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 2
COMPETITION PAUSE

0.00

0.00

SPOTO PRESS 2.00 3

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 9

 CHEST FLIES MACHINE OR CABLE 3.00 11

REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 8
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE
SHRUGS 0.00 3.00 12

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

 SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 9
ROWS
LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 12

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 9
GRIP
0.00 BACKDOWN: 2.00 12

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 10.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 11

REAR DELT FLIES MACHINE OR CABLE 3.00 11

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 11
RAISE
SHRUGS 0.00 3.00 11

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 9
ROWS
 LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 8

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 9
GRIP
0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 11.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

ACCESSORIES: 0.00 0.00

 DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE
SHRUGS 0.00 3.00 11

0.00 0.00 0.00

 TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 9
ROWS
LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 9
GRIP
0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 12.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 2.00 5

0.00

SPOTO PRESS 3.00 5

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 9

CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 5
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 9
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE
SHRUGS 0.00 3.00 11

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL
0.00 4.00 9
ROWS
LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 11

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 9
GRIP
0.00 BACKDOWN: 2.00 11

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 13.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

 ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 10

REAR DELT FLIES MACHINE OR CABLE 3.00 10

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 10
RAISE
SHRUGS 0.00 3.00 10

0.00 0.00 0.00

 TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 8
ROWS
LAT PULL DOWN @
0.00 3.00 6
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 6

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 6
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 8
GRIP
0.00 BACKDOWN: 2.00 10

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 14.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS
 ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE
SHRUGS 0.00 3.00 10

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 8
ROWS
LAT PULL DOWN @
0.00 3.00 5
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 8
GRIP
0.00 BACKDOWN: 2.00 10

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 15.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00 1.00 3

0.00

SPOTO PRESS 2.00 3

 ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
3.00 3
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE
SHRUGS 0.00 3.00 10
 0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 8
ROWS
LAT PULL DOWN @
0.00 3.00 5
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 10

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 7

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 8
GRIP
0.00 BACKDOWN: 2.00 10
 0.00 0.00 0.00

18 WEEK PROGRAM WEEK 16.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 8

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

 SEATED BARBELL
1.00 1
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 8
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE
SHRUGS 0.00 3.00 9

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 8
ROWS
LAT PULL DOWN @
0.00 3.00 5
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 8
GRIP
0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 17.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00
 ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 7

CHEST FLIES MACHINE OR CABLE 3.00 9

REAR DELT FLIES MACHINE OR CABLE 3.00 9

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

SESSION PROTOCOL SETS REPS

SEATED BARBELL
1.00 1
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 7
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 9
RAISE
 SHRUGS 0.00 3.00 9

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY

ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 7
ROWS
LAT PULL DOWN @
0.00 3.00 5
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 7
GRIP
 0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

18 WEEK PROGRAM WEEK 18.00

TRAINING DAY 1: COMP BENCH

SESSION PROTOCOL SETS REPS

ALL REPS/SETS WITH

COMP BENCH 1.00 1
COMPETITION PAUSE

0.00

0.00

ACCESSORIES: 0.00 0.00

DB FLAT BENCH 0.00 3.00 7

CHEST FLIES MACHINE OR CABLE 3.00 8

REAR DELT FLIES MACHINE OR CABLE 3.00 8

0.00 0.00 0.00

TRAINING DAY 2: SHOULDER DAY

 SESSION PROTOCOL SETS REPS

SEATED BARBELL
1.00 1
OVERHEAD PRESS

ACCESSORIES: 0.00 0.00

NEUTRAL GRIP - DB
0.00 3.00 7
INCLINE PRESS
DB LATERAL RAISE,
SUPERSET DB FRONT 0.00 3.00 8
RAISE
SHRUGS 0.00 3.00 9

0.00 0.00 0.00

TRAINING DAY 3: BACK DAY

SESSION PROTOCOL SETS REPS

BACK DAY -
ACCESSORIES ONLY
 ACCESSORIES: 0.00 0.00

BENT OVER BARBELL

0.00 4.00 7
ROWS
LAT PULL DOWN @
0.00 3.00 5
COMP BENCH GRIP

0.00 BACKDOWN: 1.00 9

DUMBBELL ROWS 0.00 2.00 5

0.00 BACKDOWN: 3.00 6

REVERSE GRIP - LAT

0.00 4.00 5
PULLDOWN
SINGLE ARM
PULLDOWN - NEUTRAL SEATED OR KNEELING 2.00 7
GRIP
0.00 BACKDOWN: 2.00 9

0.00 0.00 0.00

 * ENTER TRUE MAXES. LIFTS YOU
ENTER STARTING MAXES: CAN DEFINITELY COMPLETE TO
COMPETITION STANDARD!

COMP BENCH: 465.00

SEATED BARBELL
306.90 66% is assumed
OVERHEAD PRESS

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

298 0.640
 238

WEIGHT USED:
ALL
ACCESSORIES:
RPE: 7-9

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

196 0.640

WEIGHT USED:
ALL
ACCESSORIES:
RPE: 7-9
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

WEIGHT USED:

0 0.000 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

309 0.665 0.00 0.00

0.00 0.00

0.00 0.00

247 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

204 0.665 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

321 0.690 0.00 0.00

0.00 0.00
 0.00 0.00

257 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

212 0.690 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

332 0.715 0.00 0.00

0.00 0.00

0.00 0.00

266 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

219 0.715 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

344 0.74 0.00 0.00

 0.00 0.00

0.00 0.00

275 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

227 0.74 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

356 0.77 0.00 0.00

0.00 0.00

0.00 0.00

285 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

235 0.77 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 367 0.790 0.00 0.00

0.00 0.00

0.00 0.00

294 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

242 0.790 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 WEIGHT USED: 0.00
ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

379 0.82 0.00 0.00

0.00 0.00

0.00 0.00

303 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

250 0.82 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

DELOAD DELOAD DELOAD DELOAD

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

363 0.78 0.00 0.00

0.00

0.00 0.00

290 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 4-6
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

239 0.78 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 4-6
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

391 0.84 0.00 0.00

0.00 0.00

0.00 0.00

332 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00
 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

258 0.84 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

451 0.970 0.00 0.00

402 0.865 0.00 0.00

0.00 0.00

383 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

265 0.865 0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

451 0.970 0.00 0.00

414 0.89 0.00 0.00

0.00 0.00

383 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

273 0.89 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

451 0.970 0.00 0.00

425 0.92 0.00 0.00

0.00 0.00

383 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

281 0.92 0.00 0.00

0.00 0.00
 0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

465 1.000 0.00 0.00

437 0.94 0.00 0.00

0.00 0.00

395 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

288 0.94 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

465 1.00 0.00 0.00

449 0.97 0.00 0.00

0.00 0.00

395 0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

296 0.97 0.00 0.00

 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

465 1.00 0.00 0.00

460 0.99 0.00 0.00

0.00 0.00

395 0.00 0.00

0.00 0.00
 WEIGHT USED: 0.00
ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

304 0.99 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

474 1.020 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED
 313 1.020 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

493 1.06 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

325 1.06 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

 0 0.000 0.00 0.00

0 0.000 0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

512 1.10 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00
 ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

338 1.10 0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00

WEIGHT USED: 0.00

ALL
ACCESSORIES: 0.000 0.00 0.00
RPE: 7-9
0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0.00 0.00

ACTUAL WEIGHT
WEIGHT PERCENTAGE NOTES / COMMENTS
USED

0.00 0.00

0.00 0.00

0.00 0.00

0.00 0.00
 0.00 0.00

WEIGHT USED: 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00

0 0.000 0.00 0.00