TSA 9 Week Intermediate Program _ LiftVault.com.xlsx - To make your own copy Log in to a Google Account-> Access desired sheet-> File-> Copy*full

TSA 9 Week Intermediate Program _ LiftVault.com.xlsx - To...

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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault INSTRUCTIONSbegin hereBEGIN1234If you'd like, donate at Q:Give me some stats on this baby. Q:What's that lsRPE column? What's lsRPE? Q:Why did you use RPE on assistance work? Q:How would you characterize the periodization? Q:What do I do before and after this to maximize progress? Q:Can I use this for a meet? Q:Why 9 weeks? Q:What's all that other stuff on the MAXES+CHART tab? Q:Can I swap X for Y? A:We wrote this program as a nine-week program for an intermediate level powerlifter, with the goal of strength and proficiency in the squat, bench press, and deadlift. You will work using progressively heavier loads week by week toward a testing week at the end of the cycle. The program is designed to work on many of the shortcomings and inefficiencies we see in common intermediate and beginner level lifters. Namely, underdeveloped posterior chains, lack of technical practice with the competition lifts, control off the floor in the deadlift, and upper body hypertrophy. Enteryour current 1RMs or a recent low-rep, high load set (sets under 4 will give more reliable numbers to populate the loads) in the highlighted boxes on the MAXES+CHART page. Do not enter theoretical maxes, or desired training outcomes. It is not needed to enter in a 90% or 95% of your maxes…simply your maxes will do.Lookover the cycle, familiarize yourself with what is to come. We suggest running the plan without modifications the first time through before attempting changes. Refer to our guide on RPE included for the best resultsReadthrough the FAQ below, and if you have further questions, don't hesitate to ask via email to [email protected]or [email protected]
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