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Deadlift Goal: STRONG-15 OHP Goal Bench Goal Phase 1

This document outlines a multi-phase strength training program with goals for overhead press, bench press, and deadlift. It provides the workout weights and rep schemes for each lift across 3 phases of the program lasting 3 weeks each. The final section restates the lift goals and outlines the training weights for a 5 week peak/meet preparation phase.

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Donk Roberts
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1K views6 pages

Deadlift Goal: STRONG-15 OHP Goal Bench Goal Phase 1

This document outlines a multi-phase strength training program with goals for overhead press, bench press, and deadlift. It provides the workout weights and rep schemes for each lift across 3 phases of the program lasting 3 weeks each. The final section restates the lift goals and outlines the training weights for a 5 week peak/meet preparation phase.

Uploaded by

Donk Roberts
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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STRONG-15

OHP Goal
Bench Goal
Deadlift Goal
Phase 1

YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW. THAT'S IT.
225
315
550

OHP Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

191.25
5
95.625
95.625
95.625

4
110.925
110.925
110.925

3
2
130.05 143.4375
13005 143.4375
130.05 14343.75

1
1
1
149.175 158.7375
168.3
153
168.3 172.125
168.3 172.125 177.8625

Bench Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

267.75
5
133.875
133.875
133.875

4
155.295
155.295
155.295

3
2
182.07 200.8125
18207 200.8125
182.07 20081.25

1
1
1
208.845 222.2325
235.62
214.2
235.62 240.975
235.62 240.975 249.0075

Deadlift Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

467.5
5
187
233.75
233.75

4
233.75
280.5
280.5

3
280.5
327.25
327.25

1
374
397.375
411.4

OHP Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

209.25
5
104.625
104.625
104.625

4
121.365
121.365
121.365

3
2
142.29 156.9375
14229 156.9375
142.29 15693.75

1
1 1x1
163.215 173.6775
184.14
167.4
184.14 188.325
184.14 188.325 194.6025

Bench Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

292.95
5
146.475
146.475
146.475

4
169.911
169.911
169.911

3
2
199.206 219.7125
19920.6 219.7125
199.206 21971.25

1
1 1x1
228.501 243.1485 257.796
234.36 257.796 263.655
257.796 263.655 272.4435

Deadlift Cycle
Phase 2 working weight
reps
week 1

511.5
5
204.6

4
255.75

2
327.25
374
374

1
397.375
411.4
420.75

1
411.4
420.75
434.775

PHASE 2

3
306.9

2
358.05

1
409.2

1
434.775

1
450.12

week 2
week 3

255.75
255.75

306.9
306.9

358.05
358.05

409.2
409.2

434.775
450.12

450.12
460.35

460.35
475.695

OHP Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

225
5
112.5
112.5
112.5

4
130.5
130.5
130.5

3
153
15300
153

2
168.75
168.75
16875

1
175.5
180
198

1
186.75
198
202.5

1
198
202.5
209.25

Bench Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

315
5
157.5
157.5
157.5

4
182.7
182.7
182.7

3
214.2
21420
214.2

2
236.25
236.25
23625

1
245.7
252
277.2

1
261.45
277.2
283.5

1
277.2
283.5
292.95

Deadlift Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

550
5
220
275
275

4
275
330
330

3
330
385
385

2
385
440
440

1
440
467.5
484

1
467.5
484
495

1
484
495
511.5

PHASE 3

W. THAT'S IT.

Pause Squats
124.3125 2x5
133.875 2x5
143.4375 2x3

1xAMRAP
187.425
200.8125
214.2

Back Off Sets


327.25 3x3
350.625 3x3
374 2x3

Pause Squats
136.0125 3x3
146.475 2x3
156.9375 1x3

1xAMRAP
205.065
219.7125
234.36

Back Off Sets


358.05 2x3

383.625 2x3
409.2 1x3

Pause Squats
146.25 1x5
157.5 1x5
168.75 1x3

1xAMRAP
220.5
236.25
252

Back Off Sets


385 1x3
412.5 1x3
440 1x3

Upperbody Movement
5
4
3
2
1

475
190
237.5
285
356.25
403.75
365.75

5
4
3
2
1

710
284
355
426
532.5
603.5
518.3

AMAP
Lower Body Movement

AMAP

OHP Goal
week 1
week 2
week 3
week 4
week 5
Bench Goal
week 1
week 2
week 3
week 4
week 5
Deadlift Goal
week 1
week 2
week 3
week 4
week 5

660
1
495
514.8
547.8
561
580.8
465
1
348.75
362.7
385.95
395.25
409.2
700
1
525
546
581
595
616

Back Off Set


1
514.8
547.8
561
580.8
594

1
547.8
561
580.8
594
613.8

396
429
462
495
528

2x3
2x3
2x3
2x3
2x3

Back Off Set


1
362.7
385.95
395.25
409.2
418.5

1
385.95
395.25
409.2
418.5
432.45

279
302.25
325.5
348.75
372

1xAMAP
1xAMAP
1xAMAP
1xAMAP
1xAMAP

Back Off Sets


1
546
581
595
616
630

1
581
595
616
630
665

420
455
490
525
560

3x3
3x3
2x3
2x3
1x3

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