Vdip (1) 3rp5c
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T1 Movements Squat Bench Press Deadlift OHP Front Squat
Training (Training Max is an estimated daily 2RM.) Max T1 Movements should be competition lifts. Exceptions: Any close variation of a competition lif. Examples: Front Squat, Close Grip Bench, opposite DL. Sling Shot Bench, High Bar, Low Bar, etc.
Tier 1
Tier 2
Day One Day Two Day Three Day Four Day Five
1 1 1 1 1
Back Squat Bench Press Deadlif OHP Front Squat
0.850 0.850 0.850 0.850 0.850
Day One Day Two Day Three Day Four Day Five
2 2 2 2 2
Reverse Lunge Spoto Bench Front Squat Push Press Back Squat
0.650 0.650 0.650 0.650 0.650
MOVEMENT WEEKLY AVERAGES Reps Rep Total Per Set 5.67 8.50 5.00 3.75 #DIV/0! 2.50 #DIV/0! 0.00 #DIV/0! 0.00 10.00 9.00 #DIV/0! #DIV/0! #DIV/0!
7.50 6.75 0.00 0.00 0.00
Tons 373 159 0 0 ###
Add 2.50 2.50 #DIV/0! #DIV/0! #DIV/0!
75 169 0 0 0
#DIV/0! 2.50 #DIV/0! #DIV/0! #DIV/0!
From To
Week 1
11/20/2016 11/26/2016
Week 1 Day One Tier Exercise 1 Back Squat 1 1 2 Reverse Lunge 3a Pullups 3b Uni Leg Curl 3c Good Girl 3d Rope Curl Training Notes:
Day Two Tier Exercise 1 Bench Press 1 1 2 Spoto Bench 3a Flat fly 3b Rope OE 3c Facepull 3d Training Notes:
MRS Weight 42.5
Rep Max
Set 3
1 5
2 5
3 5
10
Max Max Max Max Max
3 4 4 4 4
10
10
10
12 12 12
12 12 12
12 10 10 Rep Grand Total Total Workout Tonnag
25 45 35
MRS Weight 42.5
Rep Max
Set 3
1 5
2 5
3 5
25 12.5 30 40
Max Max Max Max Max
3 4 4 4 4
10 13 13 15
9 13 13 12
8 13 12 13
Rep Grand Total Total Workout Tonnag
Training Notes:
Day Three Tier Exercise 1 Deadlif 1 1 2 BB Row 3a SDL 3b CG PD 3c Uni Leg Extension 3d Bad Girl Training Notes:
Day Four Tier Exercise 1 OHP 1 1 2 Push Press 3a 3b Rope Pushdown 3c Rear Cross 3d Training Notes:
Day Five Tier Exercise 1 Front Squat 1 1
Weight
Rep Max
Set 3
Max Max Max Max Max
3 4 4 4 4
1
2
3
Rep Grand Total Total Workout Tonnag MRS Weight
Rep Max
Set 3
Max Max Max Max Max
3 4 4 4 4
1
2
3
Rep Grand Total Total Workout Tonnag MRS Weight
Rep Max
Set 3
1
2
3
End of Week Info & Data
2 Back Squat 3a Hammer Row 3b 3c 3d Training Notes:
Max Max Max Max Max
3 4 4 4 4
Training Notes: Hard week of training did a ton of volume in the T1 but managed by reducing some T2 later in the week. Went easy on T3 at end of week also.
Rep Grand Total Total Workout Tonnag
WEEKLY TO
Total Reps
T2 Movements
Incline Bench Sling Shot Bench Barbell Row
Progression Guide T1: 15 or more total reps in 3MRS +10 lb. to next week 10-14 total reps in 3MRS +5 lb. to next week T2: 30 or more total reps in 3MRS +10 lb. to next week 25-29 total reps in 3MRS +5 lb. to next week T3: If 50 in 4MRS then add 5 lb. to next week If less than 50 total reps in 4MRS stay
Week 2
11/27/2016 12/3/2016
MRS 4
Rep Totals 15
Tier Tonnage 637.5
Add Wk2 2.5
30 300 0 0 14 50 1250 2.5 10 44 1980 0 9 43 1505 0 Rep Grand Total 88 Total Workout Tonnage 2442.5 Total Pounds Earned 2.5 MRS Rep Tier Add 4 Totals Tonnage Wk2 15 637.5 2.5
27 16 55 14 52 13 53 0 Rep Grand Total 97 Total Workout Tonnage
675 687.5 1560 2120 0 2000
2.5 2.5 2.5 2.5
Week 2 Day One Exercise Back Squat
MRS
Reverse Lunge Pullups Uni Leg Curl Good Girl Rope Curl Training Notes:
Day Two Exercise Bench Press
Spoto Bench Flat fly Rope OE Facepull Training Notes:
0
Weight 45
Rep Max
Set 3
10 0
Max Max
3 4
35
Max
4
Weight 45
Rep Max
Set 3
27.5 15
Max Max
3 4
0
Max
4
1 6
2 6
3 7
4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
Rep Grand Total Total Workout Tonnage
Training Notes:
4
Total Pounds Earned 7.5 Rep Tier Add Totals Tonnage Wk2 10 0
Total Pounds Earn Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 10 Total Workout Tonnage 0 Total Pounds Earned 0 MRS Rep Tier Add 4 Totals Tonnage Wk2 0 0
BB Row SDL
0 0
Max Max
3 4
Bad Girl Training Notes:
0
Max
4
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned 0 MRS Rep Tier Add 4 Totals Tonnage Wk2 0 0
Push Press
Day Four Exercise OHP
Training Notes:
Day Five Exercise Front Squat
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight 0
Rep Max
Set 3
1
2
3
4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned
Back Squat Hammer Row
Training Notes: 0
WEEKLY TOTALS Reps T1 40 T2 57 T3 98 Total Reps 195 Tons Per Tier T1 1275 T2 975 T3 2192.5 Total Tons 4442.5 Pounds Earned T1 5 T2 2.5 T3 2.5 Pounds Earned 10
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
Rep Grand Total Total Workout Tonnage Total Pounds Earn WEEKLY TOTALS T1 T2 T3 Total Reps
Total Tons
3MRS +10 lb. to next week +5 lb. to next week 3MRS +10 lb. to next week +5 lb. to next week lb. to next week n 4MRS stay
INSTRUCTIONS FOR USE DON'T BE DUMB! READ THE BLOG POST Volume-Dependent Intensity Progression WATCH THE VIDEO https://www.youtube.com/watch?v=lFsCxxqJiKM ASK QUESTIONS REDDIT.COM/R/GZCL
Week 3
12/4/2016 12/10/2016 Rep Totals 19
Tier Tonnage 855
0 0
0 0
Add Wk3
0 0 19 l Workout Tonnage 855 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0 l Workout Tonnage
0 0
0 0
Week 3 Day One Exercise Back Squat
MRS Weight 45
Rep Max
Set 3
Reverse Lunge Pullups
10 0
Max Max
3 4
Rope Curl Training Notes:
35
Max
4
Day Two Exercise Bench Press
Weight 45
Rep Max
Set 3
Spoto Bench Flat fly
27.5 15
Max Max
3 4
0
Max
4
Training Notes:
0
1
2
3
4
Rep Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
0 Rep Grand Total 0 Total Workout Tonnage
Training Notes: Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0 ç
Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
BB Row SDL
0 0
Max Max
3 4
Bad Girl Training Notes:
0
Max
4
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight #VALUE!
Rep Max
Set 3
Day Four Exercise OHP
Push Press
Training Notes:
Day Five Exercise Front Squat
1
2
3
4
Total Pounds Earned Rep Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned
Back Squat Hammer Row
Training Notes: ###
WEEKLY TOTALS Reps 19 0 0 19 Tons Per Tier T1 855 T2 0 T3 0 Total Tons 855 Pounds Earned T1 ### T2 0 T3 0 Pounds Earned ###
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
0 0
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned WEEKLY TOTALS Reps T1 0 T2 0 T3 0 Total Reps 0 Tons Per Tier T1 T2 T3 Total Tons
Pounds Earned
rogression h?v=lFsCxxqJiKM
Week 4
12/11/2016 12/17/2016 Tier Tonnage 0
Add Wk3
Week 4 Day One Exercise Back Squat
MRS Weight 45
Rep Max
Set 3
0 0
Reverse Lunge Pullups
10 0
Max Max
3 4
0
Rope Curl Training Notes:
35
Max
4
Day Two Exercise Bench Press
Weight 45
Rep Max
Set 3
Spoto Bench Flat fly
27.5 15
Max Max
3 4
0
Max
4
0 Total Pounds Earned 0 Tier Add Tonnage Wk3 0
0 0
0 0
Training Notes:
0
1
1
2
3
4
Rep Totals 0
Tier Tonnage 0
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 0
0 0
0 Rep Grand Total 0 Total Workout Tonnage
0 0
0 0
Training Notes: Total Pounds Earned 0 Tier Add Tonnage Wk3 0
Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
0 0
BB Row SDL
0 0
Max Max
3 4
0
Bad Girl Training Notes:
0
Max
4
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight #VALUE!
Rep Max
Set 3
0 Total Pounds Earned 0 Tier Add Tonnage Wk3 0
0 0
0 0 Total Pounds Earned 0 Tier Add Tonnage Wk3 #VALUE!
Day Four Exercise OHP
Push Press
Training Notes:
Day Five Exercise Front Squat
1
2
3
4
Total Pounds Earned Rep Tier Totals Tonnage 0 0
0 0
1
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 0
0 0
1
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 #VALUE!
0 0
Back Squat Hammer Row
0 #VALUE! Total Pounds Earned
Training Notes: 0
WEEKLY TOTALS
Tons Per Tier #VALUE! 0 0 #VALUE! Pounds Earned T1 0 T2 0 T3 0 Pounds Earned 0
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage #VALUE! Total Pounds Earned WEEKLY TOTALS Reps T1 0 T2 0 T3 0 Total Reps 0 Tons Per Tier T1 #VALUE! T2 0 T3 0 Total Tons #VALUE! Pounds Earned T1 T2 T3 Pounds Earned
Add Wk3
0 Add Wk3
0 Add Wk3
0 Add Wk3
0 Add Wk3
0
TALS
Pounds Earned 0 0 0 0
Training (Training Max is an estimated daily 2RM.) Max T1 Movements should be competition lifts. Exceptions: Any close variation of a competition lif. Examples: Front Squat, Close Grip Bench, opposite DL. Sling Shot Bench, High Bar, Low Bar, etc.
Tier 1
Tier 2
Day One Day Two Day Three Day Four Day Five
1 1 1 1 1
Back Squat Bench Press Deadlif OHP Front Squat
0.850 0.850 0.850 0.850 0.850
Day One Day Two Day Three Day Four Day Five
2 2 2 2 2
Reverse Lunge Spoto Bench Front Squat Push Press Back Squat
0.650 0.650 0.650 0.650 0.650
MOVEMENT WEEKLY AVERAGES Reps Rep Total Per Set 5.67 8.50 5.00 3.75 #DIV/0! 2.50 #DIV/0! 0.00 #DIV/0! 0.00 10.00 9.00 #DIV/0! #DIV/0! #DIV/0!
7.50 6.75 0.00 0.00 0.00
Tons 373 159 0 0 ###
Add 2.50 2.50 #DIV/0! #DIV/0! #DIV/0!
75 169 0 0 0
#DIV/0! 2.50 #DIV/0! #DIV/0! #DIV/0!
From To
Week 1
11/20/2016 11/26/2016
Week 1 Day One Tier Exercise 1 Back Squat 1 1 2 Reverse Lunge 3a Pullups 3b Uni Leg Curl 3c Good Girl 3d Rope Curl Training Notes:
Day Two Tier Exercise 1 Bench Press 1 1 2 Spoto Bench 3a Flat fly 3b Rope OE 3c Facepull 3d Training Notes:
MRS Weight 42.5
Rep Max
Set 3
1 5
2 5
3 5
10
Max Max Max Max Max
3 4 4 4 4
10
10
10
12 12 12
12 12 12
12 10 10 Rep Grand Total Total Workout Tonnag
25 45 35
MRS Weight 42.5
Rep Max
Set 3
1 5
2 5
3 5
25 12.5 30 40
Max Max Max Max Max
3 4 4 4 4
10 13 13 15
9 13 13 12
8 13 12 13
Rep Grand Total Total Workout Tonnag
Training Notes:
Day Three Tier Exercise 1 Deadlif 1 1 2 BB Row 3a SDL 3b CG PD 3c Uni Leg Extension 3d Bad Girl Training Notes:
Day Four Tier Exercise 1 OHP 1 1 2 Push Press 3a 3b Rope Pushdown 3c Rear Cross 3d Training Notes:
Day Five Tier Exercise 1 Front Squat 1 1
Weight
Rep Max
Set 3
Max Max Max Max Max
3 4 4 4 4
1
2
3
Rep Grand Total Total Workout Tonnag MRS Weight
Rep Max
Set 3
Max Max Max Max Max
3 4 4 4 4
1
2
3
Rep Grand Total Total Workout Tonnag MRS Weight
Rep Max
Set 3
1
2
3
End of Week Info & Data
2 Back Squat 3a Hammer Row 3b 3c 3d Training Notes:
Max Max Max Max Max
3 4 4 4 4
Training Notes: Hard week of training did a ton of volume in the T1 but managed by reducing some T2 later in the week. Went easy on T3 at end of week also.
Rep Grand Total Total Workout Tonnag
WEEKLY TO
Total Reps
T2 Movements
Incline Bench Sling Shot Bench Barbell Row
Progression Guide T1: 15 or more total reps in 3MRS +10 lb. to next week 10-14 total reps in 3MRS +5 lb. to next week T2: 30 or more total reps in 3MRS +10 lb. to next week 25-29 total reps in 3MRS +5 lb. to next week T3: If 50 in 4MRS then add 5 lb. to next week If less than 50 total reps in 4MRS stay
Week 2
11/27/2016 12/3/2016
MRS 4
Rep Totals 15
Tier Tonnage 637.5
Add Wk2 2.5
30 300 0 0 14 50 1250 2.5 10 44 1980 0 9 43 1505 0 Rep Grand Total 88 Total Workout Tonnage 2442.5 Total Pounds Earned 2.5 MRS Rep Tier Add 4 Totals Tonnage Wk2 15 637.5 2.5
27 16 55 14 52 13 53 0 Rep Grand Total 97 Total Workout Tonnage
675 687.5 1560 2120 0 2000
2.5 2.5 2.5 2.5
Week 2 Day One Exercise Back Squat
MRS
Reverse Lunge Pullups Uni Leg Curl Good Girl Rope Curl Training Notes:
Day Two Exercise Bench Press
Spoto Bench Flat fly Rope OE Facepull Training Notes:
0
Weight 45
Rep Max
Set 3
10 0
Max Max
3 4
35
Max
4
Weight 45
Rep Max
Set 3
27.5 15
Max Max
3 4
0
Max
4
1 6
2 6
3 7
4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
Rep Grand Total Total Workout Tonnage
Training Notes:
4
Total Pounds Earned 7.5 Rep Tier Add Totals Tonnage Wk2 10 0
Total Pounds Earn Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 10 Total Workout Tonnage 0 Total Pounds Earned 0 MRS Rep Tier Add 4 Totals Tonnage Wk2 0 0
BB Row SDL
0 0
Max Max
3 4
Bad Girl Training Notes:
0
Max
4
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned 0 MRS Rep Tier Add 4 Totals Tonnage Wk2 0 0
Push Press
Day Four Exercise OHP
Training Notes:
Day Five Exercise Front Squat
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight 0
Rep Max
Set 3
1
2
3
4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
1
Rep Grand Total Total Workout Tonnage Total Pounds Earn MRS 2 3 4
0 0 0 0 0 0 0 0 0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned
Back Squat Hammer Row
Training Notes: 0
WEEKLY TOTALS Reps T1 40 T2 57 T3 98 Total Reps 195 Tons Per Tier T1 1275 T2 975 T3 2192.5 Total Tons 4442.5 Pounds Earned T1 5 T2 2.5 T3 2.5 Pounds Earned 10
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
Rep Grand Total Total Workout Tonnage Total Pounds Earn WEEKLY TOTALS T1 T2 T3 Total Reps
Total Tons
3MRS +10 lb. to next week +5 lb. to next week 3MRS +10 lb. to next week +5 lb. to next week lb. to next week n 4MRS stay
INSTRUCTIONS FOR USE DON'T BE DUMB! READ THE BLOG POST Volume-Dependent Intensity Progression WATCH THE VIDEO https://www.youtube.com/watch?v=lFsCxxqJiKM ASK QUESTIONS REDDIT.COM/R/GZCL
Week 3
12/4/2016 12/10/2016 Rep Totals 19
Tier Tonnage 855
0 0
0 0
Add Wk3
0 0 19 l Workout Tonnage 855 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0 l Workout Tonnage
0 0
0 0
Week 3 Day One Exercise Back Squat
MRS Weight 45
Rep Max
Set 3
Reverse Lunge Pullups
10 0
Max Max
3 4
Rope Curl Training Notes:
35
Max
4
Day Two Exercise Bench Press
Weight 45
Rep Max
Set 3
Spoto Bench Flat fly
27.5 15
Max Max
3 4
0
Max
4
Training Notes:
0
1
2
3
4
Rep Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
0 Rep Grand Total 0 Total Workout Tonnage
Training Notes: Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned 0 Rep Tier Add Totals Tonnage Wk3 0 0 ç
Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
BB Row SDL
0 0
Max Max
3 4
Bad Girl Training Notes:
0
Max
4
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight #VALUE!
Rep Max
Set 3
Day Four Exercise OHP
Push Press
Training Notes:
Day Five Exercise Front Squat
1
2
3
4
Total Pounds Earned Rep Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
1
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned MRS Rep 2 3 4 Totals 0
0 0
0 0
0 0 0 l Workout Tonnage 0 Total Pounds Earned
Back Squat Hammer Row
Training Notes: ###
WEEKLY TOTALS Reps 19 0 0 19 Tons Per Tier T1 855 T2 0 T3 0 Total Tons 855 Pounds Earned T1 ### T2 0 T3 0 Pounds Earned ###
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
0 0
0 Rep Grand Total 0 Total Workout Tonnage Total Pounds Earned WEEKLY TOTALS Reps T1 0 T2 0 T3 0 Total Reps 0 Tons Per Tier T1 T2 T3 Total Tons
Pounds Earned
rogression h?v=lFsCxxqJiKM
Week 4
12/11/2016 12/17/2016 Tier Tonnage 0
Add Wk3
Week 4 Day One Exercise Back Squat
MRS Weight 45
Rep Max
Set 3
0 0
Reverse Lunge Pullups
10 0
Max Max
3 4
0
Rope Curl Training Notes:
35
Max
4
Day Two Exercise Bench Press
Weight 45
Rep Max
Set 3
Spoto Bench Flat fly
27.5 15
Max Max
3 4
0
Max
4
0 Total Pounds Earned 0 Tier Add Tonnage Wk3 0
0 0
0 0
Training Notes:
0
1
1
2
3
4
Rep Totals 0
Tier Tonnage 0
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 0
0 0
0 Rep Grand Total 0 Total Workout Tonnage
0 0
0 0
Training Notes: Total Pounds Earned 0 Tier Add Tonnage Wk3 0
Day Three Exercise Deadlif
Weight 0
Rep Max
Set 3
0 0
BB Row SDL
0 0
Max Max
3 4
0
Bad Girl Training Notes:
0
Max
4
Weight 0
Rep Max
Set 3
0
0 0
Max Max
3 4
0
0
Max
4
Weight #VALUE!
Rep Max
Set 3
0 Total Pounds Earned 0 Tier Add Tonnage Wk3 0
0 0
0 0 Total Pounds Earned 0 Tier Add Tonnage Wk3 #VALUE!
Day Four Exercise OHP
Push Press
Training Notes:
Day Five Exercise Front Squat
1
2
3
4
Total Pounds Earned Rep Tier Totals Tonnage 0 0
0 0
1
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 0
0 0
1
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage 0 Total Pounds Earned MRS Rep Tier 2 3 4 Totals Tonnage 0 #VALUE!
0 0
Back Squat Hammer Row
0 #VALUE! Total Pounds Earned
Training Notes: 0
WEEKLY TOTALS
Tons Per Tier #VALUE! 0 0 #VALUE! Pounds Earned T1 0 T2 0 T3 0 Pounds Earned 0
Training Notes:
0
0 0
Max Max
3 4
0
Max
4
0 0
0 0
0 0 Rep Grand Total 0 Total Workout Tonnage #VALUE! Total Pounds Earned WEEKLY TOTALS Reps T1 0 T2 0 T3 0 Total Reps 0 Tons Per Tier T1 #VALUE! T2 0 T3 0 Total Tons #VALUE! Pounds Earned T1 T2 T3 Pounds Earned
Add Wk3
0 Add Wk3
0 Add Wk3
0 Add Wk3
0 Add Wk3
0
TALS
Pounds Earned 0 0 0 0
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