Based on 10/20/Life By Brian Carroll.

Offseason
Squat Bench DL

Squat 5x5 (1 top set) a. Bench 5x5 (1 top set) a. DL 5x5 (1 top set) a.
Week 1 RPE 6 2x6 b. 3x12 c. 2-3 sets 2x6 b. 3x12 c. 2-3 sets 2x6 b. 3x12 c. 2-3 sets

Squat 4x4 (1 top set) a. Bench 4x4 (1 top set) a. DL 4x4 (1 top set) a.
Week 2 RPE 6 3x6 b. 4x12 c.3 sets 3x6 b. 4x12 c. 3 sets 3x6 b. 4x12 c. 3 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 3 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets

Squat 3x3 (1 top set) a. Bench 3x3 (1 top set) a. DL 3x3 (1 top set) a.
Week 4 RPE 7 4x6 b. 3x10 c. 3 sets 4x6 b. 3x10 c. 3 sets 4x6 b. 3x10 c. 3 sets

Squat 5x5 (1 top set Beat W1) Bench 5x5 (1 top set Beat W1) DL 5x5 (1 top set Beat W1)
Week 5 RPE 7 a. 4x4 b. 4x10 c. 4 sets a. 4x4 b. 4x10 c. 4 sets a. 4x4 b. 4x10 c. 4 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 6 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets

Squat 4x4 (1 top set Beat W2) Bench 4x4 (1 top set Beat W2) DL 4x4 (1 top set Beat W2)
Week 7 RPE 7 a. 4x4 b. 3x10 c. 3 sets a. 4x4 b. 3x10 c. 3 sets a. 4x4 b. 3x10 c. 3 sets

Squat 3x3 (1 top set Beat W4) Bench 3x3 (1 top set Beat W4) DL 3x3 (1 top set Beat W4)
Week 8 RPE 7 a. 4x4 b. 3x10 c. 3 sets a. 4x4 b. 3x10 c. 3 sets a. 4x4 b. 3x10 c. 3 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 9 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets

Squat PR a. Bench PR a. DL PR a. 2x2

Week 10 Test RPE 9 2x2 b. 1x10 c. 1 sets 2x2 b. 1x10 c. 1 sets b. 1x10 c. 1 sets

Contest Prep
 Squat Bench DL

Squat @ 70% 3x3 a. Bench @ 70%3x3 a. DL @ 70%3x3 a.

RPE 7 2x3 b. 3x12 c. 2- RPE 7 2x3 b. 3x12 c. 2-3 RPE 7 2x3 b. 3x12 c. 2-3
Week 1 70% 3 sets sets sets

Squat @ 75% 3x3 RB 80%1x3 Bench @ 75% 3x3 RB 80%1x3 DL @ 75% 3x3 RB 80%1x3
a. RPE 7 3x3 b. 4x12 a. RPE 7 3x3 b. 4x12 a. RPE 7 3x3 b. 4x12
Week 2 75% c. 3 sets c. 3 sets c. 3 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 3 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets

Squat @ 80% 2x2 RB 85%1x2 Bench @ 80% 2x2 RB 85%1x2 DL @ 80% 2x2 RB 85%1x2
a. RPE 8 3x3 b. 3x10 a. RPE 8 3x3 b. 3x10 a. RPE 8 3x3 b. 3x10
Week 4 80% c. 3 sets c. 3 sets c. 3 sets

Squats Last Warm-up: 2x2 Bench Last Warm-up: 2x2

RB Opener 1x2 RB monster mini Opener 1x2 Bench Last Warm-up: 2x2 RB
a.RPE 9 3x3 b. 4x10 c. a.RPE 9 3x3 b. 4x10 Opener 1x2 a.RPE 9
Week 5 Openers 4 sets c. 4 sets 3x3 b. 4x10 c. 4 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 6 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets
Squat Opener 2x1, 2nd 1x1, Bench Opener 2x1, 2nd 1x1, DL Opener 2x1, 2nd 1x1,
RB 1x1 New PR RB 1x1 New PR RB 1x1 New PR
a.RPE 7 2x2 a.RPE 7 2x2 a.RPE 7 2x2 b.3x10
Week 7 Testing PR b.3x10 c.3 sets b.3x10 c.3 sets c.3 sets

Squat Opener 2x1, 2nd 2x1, Bench Opener 2x1, 2nd 2x1, DL Opener 2x1, 2nd 2x1, RB
RB 3rd 1x1 a.N/A RB 3rd 1x1 3rd 1x1 a.N/A b.
Week 8 Overload b. 3x10 c. 3 sets a.N/A b. 3x10 c. 3 sets 3x10 c. 3 sets

Squat 5x1 a. Bench 5x1 a. DL 5x1 @ 50% a.

Week 9 DE 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets 2x6 b. 3x15 c. 2 sets

Squat a.N/A Bench Last warm-up x1 DL Last warm-up x1 a.N/A

Week 10 b.1x10 c.1 set a.N/A b.1x10 c.1 set b.1x10 c.1 set

GENERAL **there's no such thing as a template.

TEMPLATE** They are all crap including this one.
Manipulate for you!
Add In Current 1RM Can play with variations on the main lift but stick with that lift the entire 10 weeks. ie.
Goal Weight is just an estimate go by RPE
Current 1RM
Weight Keep the same A through out the 10 weeks.
Squat Sets and Reps on the Assitance/Accessory work is only a general guideline.
Bench After 10 weeks deload @ 50% 5x1 on main lifts very light accessories.
Deadlift

Meso 1 *As you fill each Day the next week's goals are calculated
Main Lift (5x5 one top set @ RPE 6) 1-8 6-10
Week 1
Exercise Goal Weight Weight Goal Reps Reps Done RPE E-1RM
5
5
Day 1 Squat 5
5
0 5 Err:514
5
5
Day 2
Bench 5
5
0 5 Err:514
5
5
Day 3 DL 5
5
0 5 Err:514
5
5
Day 4 FB 5
5
76% 5 Err:514

Meso 2
Main Lift (3x3 one top set @ RPE 7) 1-8 6-10
Week 4
Exercise Goal Weight Weight Goal Reps Reps Done RPE E-1RM
3
3
Day 1 Squat 0.00 3 Err:514

3
3
Day 2
Bench 0.00 3 Err:514
 Day 2
Bench

3
3
Day 3 DL 0.00 3 Err:514

3
3
Day 4 FB 84% 3 Err:514

Meso 3
Main Lift(4x4 one top set@RPE 7 beat week 2) 1-8 6-10
Week 7
Exercise Goal Weight Weight Goal Reps Reps Done RPE E-1RM
4
4
Day 1 Squat 4
0.00 4 Err:514

4
4
Day 2
Bench 4
0.00 4 Err:514

4
4
Day 3 DL 4
0.00 4 Err:514

4
4
Day 4 FB 4
81% 4 Err:514

Testing
Main Lift Test a new PR @ RPE 9 1-8 6-10
Week 10
Exercise Goal Weight Weight Goal Reps Reps Done RPE E-1RM
0 1
0 1
Day 1 Squat 0 1 Err:514
 0 1
0 1
Day 2
Bench 0 1 Err:514

0 1
0 1
Day 3 DL 0 1 Err:514

Day 4 FB
 stick with that lift the entire 10 weeks. ie. Sumo for conv pullers or conv for sumo pullers, or SSB on the squats, etc

work is only a general guideline.

ifts very light accessories.

Assistance/Accessory Main Lift (4x4 one top set @ RPE 6)

Week 2
Exercise Set/Reps Weight Exercise Goal Weight Weight
A 2x6
B 3x12
B 3x12 Day 1 Squat
C 2-3 sets 0.00
C 2-3 sets
A 2x6
B 3x12
Day 2
B 3x12 Bench
C 2-3 sets 0.00
C 2-3 sets
A 2x6
B 3x12
B 3x12 Day 3 DL
C 2-3 sets 0.00
C 2-3 sets
A 2x6
B 3x12
B 3x12 Day 4 FB
C 2-3 sets 79%
C 2-3 sets

Assistance/Accessory Main Lift 5x5 one top set @ RPE 7 beat week1
Week 5
Exercise Set/Reps Weight Exercise Goal Weight Weight
A 4x6
B 3x10
B 3x10 Day 1 Squat
C 3 sets
C 2-3 sets 0.00
A 4x6
B 3x10
Day 2
B 3x10 Bench
C 3 sets
 Day 2
Bench

C 2-3 sets 0.00

A 4x6
B 3x10
B 3x10 Day 3 DL
C 3 sets
C 2-3 sets 0.00
A 4x6
B 3x10
B 3x10 Day 4 FB
C 3 sets
C 2-3 sets 79%

Assistance/Accessory Main Lift(3x3 one top set@RPE 7 beat week 4)

Week 8
Exercise Set/Reps Weight Exercise Goal Weight Weight
A 4x4
B 3x10
B 3x10 Day 1 Squat 0.00
C 3 sets
C 2-3 sets
A 4x4
B 3x10
Day 2
B 3x10 Bench 0.00
C 3 sets
C 2-3 sets
A 4x4
B 3x10
B 3x10 Day 3 DL 0.00
C 3 sets
C 2-3 sets
A 4x4
B 3x10
B 3x10 Day 4 FB 84%
C 3 sets
C 2-3 sets

E-1RM Week 1 Week 2 Week 4

Assistance/Accessory Squat 0.00 0.00 0.00
Exercise Set/Reps Weight Bench 0.00 0.00 0.00
A 2x2 DL 0.00 0.00 0.00
B 1x10
C 1 set Squat
1.00
0.80
0.60
Axis Title 0.40

0.20
 Squat
1.00
0.80
A 2x2
B 1x10 0.60
Axis Title 0.40
C 1 set
0.20
0.00
Week 1 Week 2 Week 4 Week 5 Week 7 Week 8
A 2x2
B 1x10
C 1 set DL
1.00
0.80
0.60
Axis Title 0.40

0.20
0.00
Week 1 Week 2 Week 4 Week 5 Week 7 Week 8
top set @ RPE 6) 1-8 6-10 Assistance/Accessory
Goal Reps Reps Done RPE E-1RM Exercise Set/Reps Weight
4 A 3x6
4 B 4x12
4 B 4x12
4 Err:514 C 3 sets
C 2-3 sets
4 A 3x6
4 B 4x12
4 B 4x12
4 Err:514 C 3 sets
C 2-3 sets
4 A 3x6
4 B 4x12
4 B 4x12
4 Err:514 C 3 sets
C 2-3 sets
4 A 3x6
4 B 4x12
4 B 4x12
4 Err:514 C 3 sets
C 2-3 sets

t @ RPE 7 beat week1 1-8 6-10 Assistance/Accessory

Goal Reps Reps Done RPE E-1RM Exercise Set/Reps Weight
5 A 3x6
5 B 4x12
5 B 4x12
5 C 3 sets
5 Err:514 C 2-3 sets
5 A 3x6
5 B 4x12
5 B 4x12
5 C 3 sets
 5 Err:514 C 2-3 sets
5 A 3x6
5 B 4x12
5 B 4x12
5 C 3 sets
5 Err:514 C 2-3 sets
5 A 3x6
5 B 4x12
5 B 4x12
5 C 3 sets
5 Err:514 C 2-3 sets

et@RPE 7 beat week 4) 1-8 6-10 Assistance/Accessory

Goal Reps Reps Done RPE E-1RM Exercise Set/Reps Weight
3 A 4x4
3 B 3x10
3 Err:514 B 3x10
C 3 sets
C 2-3 sets
3 A 4x4
3 B 3x10
3 Err:514 B 3x10
C 3 sets
C 2-3 sets
3 A 4x4
3 B 3x10
3 Err:514 B 3x10
C 3 sets
C 2-3 sets
3 A 4x4
3 B 3x10
3 Err:514 B 3x10
C 3 sets
C 2-3 sets

Week 5 Week 7 Week 8 Max Average Min

0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00
0.00 0.00 0.00 0.00 0.00 0.00

Bench
1.00
0.80
0.60
Axis Title 0.40

0.20
 Bench
1.00
0.80
0.60
Axis Title 0.40

0.20
0.00
eek 5 Week 7 Week 8 Week 1 Week 2 Week 4 Week 5 Week 7 Week 8
1.00
0.90
0.80
0.70
0.60 Squat
0.50
Bench
0.40
0.30 DL
0.20
0.10
0.00
eek 5 Week 7 Week 8 Week 1 Week 2 Week 4 Week 5 Week 7 Week 8
 Main Lifts Assistance/Accessory
Week 3
Exercise Goal Weight Weight Sets Reps Exercise
0.00 5 1 A
50% 1RM B
Day 1 Squat C

0.00 5 1 A
50% 1RM B
Day 2
Bench C

0.00 5 1 A
50% 1RM B
Day 3 DL C

Day 4 FB

Main Lifts Assistance/Accessory

Week 6
Exercise Goal Weight Weight Sets Reps Exercise
0.00 5 1 A
50% 1RM B
Day 1 Squat C

0.00 5 1 A
50% 1RM B
Day 2
Bench C
 Day 2
Bench

0.00 5 1 A
50% 1RM B
Day 3 DL C

Day 4 FB

Main Lifts Assistance/Accessory

Week 9
Exercise Goal Weight Weight Sets Reps Exercise
0.00 5 1 A
50% 1RM B
Day 1 Squat C

0.00 5 1 A
50% 1RM B
Day 2
Bench C

0.00 5 1 A
50% 1RM B
Day 3 DL C

Day 4 FB
essory
Set/Reps Weight
2x6
3x15
2 sets

2x6
3x15
2 sets

2x6
3x15
2 sets

essory
Set/Reps Weight
2x4
3x15
2 sets

2x4
3x15
2 sets
 2x4
3x15
2 sets

essory
Set/Reps Weight
2x2
2x10
2 sets

2x2
2x10
2 sets

2x2
2x10
2 sets
 Squat Reps
RPE 1 2 3 4 5 6 7 8 9 10 11 12
10 100% 94% 88% 83% 81% 79% 77% 73% 72% 71% 70% 69%
9.5 97% 91% 86% 82% 80% 78% 75% 73% 72% 71% 70% -
9 94% 88% 83% 81% 79% 77% 73% 72% 71% 70% 69% -
8.5 91% 86% 82% 80% 78% 75% 73% 72% 71% 70% - -
8 88% 83% 81% 79% 77% 73% 72% 71% 70% 69% - -
7 86% 81% 79% 77% 73% 72% 71% 70% 69% - - -
6 83% 79% 77% 73% 72% 71% 70% 69% - - - -

Bench Press Reps

RPE 1 2 3 4 5 6 7 8 9 10 11 12
10 100% 96% 92% 87% 85% 83% 81% 78% 77% 76% 75% 74%
9.5 98% 94% 90% 86% 84% 82% 80% 78% 77% 76% 75% -
9 96% 92% 87% 85% 83% 81% 78% 77% 76% 75% 74% -
8.5 94% 90% 86% 84% 82% 80% 78% 77% 76% 75% - -
8 92% 87% 85% 83% 81% 78% 77% 76% 75% 74% - -
7 90% 85% 83% 81% 78% 77% 76% 75% 74% - - -
6 87% 83% 81% 78% 77% 76% 75% 74% - - - -

Deadlift Reps
RPE 1 2 3 4 5 6 7 8 9 10 11 12
10 100% 96% 92% 89% 86% 83% 80% 76% 74% 72% 70% 68%
9.5 98% 94% 91% 88% 85% 82% 78% 75% 73% 71% 69% -
9 96% 92% 89% 86% 83% 80% 76% 74% 72% 70% 68% -
8.5 94% 91% 88% 85% 82% 78% 75% 73% 71% 69% - -
8 92% 89% 86% 83% 80% 76% 74% 72% 70% 68% - -
7 91% 86% 83% 80% 76% 74% 72% 70% 68% - - -
6 89% 83% 80% 76% 74% 72% 70% 68% - - - -

Lift RM % of 1RM
1 4 8 4 8
Squat 405 335 295 83% 73%
Bench Press 315 275 245 87% 78%
Deadlift 455 405 345 89% 76%
Average - - - 86% 75%
Thanks to Bryce Lewis
Mike T. Updated Standard
Standard Reps
RPE 1 2 3 4 5 6 7 8 9 10 11 12
10 100% 96% 92% 89% 86% 84% 81% 79% 76% 74% 72% 70%
9.5 98% 94% 91% 88% 85% 83% 80% 78% 75% 73% 71% -
9 96% 92% 89% 86% 84% 81% 79% 76% 74% 72% 70% -
8.5 94% 91% 88% 85% 83% 80% 78% 75% 73% 71% - -
8 92% 89% 86% 84% 81% 79% 76% 74% 72% 70% - -
7 89% 86% 84% 81% 79% 76% 74% 72% 70% - - -
6 86% 84% 81% 79% 76% 74% 72% 70% - - - -

Average Reps
RPE 1 2 3 4 5 6 7 8 9 10 11 12
10 100% 96% 92% 86% 84% 82% 80% 75% 74% 73% 72% 71%
9.5 98% 94% 89% 85% 83% 81% 78% 75% 74% 73% 72% -
9 96% 92% 86% 84% 82% 80% 75% 74% 73% 72% 71% -
8.5 94% 89% 85% 83% 81% 78% 75% 74% 73% 72% - -
8 92% 86% 84% 82% 80% 75% 74% 73% 72% 71% - -
7 89% 84% 82% 80% 75% 74% 73% 72% 71% - - -
6 86% 82% 80% 75% 74% 73% 72% 71% - - - -
This will populate from the OffSeason Week 10 PR Attempts
Stick as close to competition form for the main lift.
Weight Goal Weight is just an estimate go by RPE
Squat 0.00 Keep the same A through out the 10 weeks.
Bench 0.00 Sets and Reps on the Assitance/Accessory work is only a general guideline.
Deadlift 0.00

Meso 1 *Goal weights will all be calculated by the Week 10 PR Attempts Modify above if you want to start wit
Main Lift (3x3@70%) Assistance/Accessory @ RPE 7
Week 1
Exercise Goal Weight Weight Goal Reps Reps Done Exercise
0.00 3 A
3 B
Day 1 Squat 3 B
C
C
0.00 3 A
3 B
Day 2
Bench 3 B
C
C
0.00 3 A
3 B
Day 3 DL 3 B
C
C
3 A
3 B
Day 4 FB 3 B
C
C

Meso 2
Main Lift (2x2@80% 1x2@85% w/ rev. band) Assistance/Accessory @ RPE 8
Week 4
Exercise Goal Weight Weight Goal Reps Reps Done Exercise
0.00 2 A
2 B
Day 1 Squat 0.00 2 B
C
C
0.00 2 A
2 B
Day 2
Bench 0.00 2 B
C
 Day 2
Bench

C
0.00 2 A
2 B
Day 3 DL 0.00 2 B
C
C
2 A
2 B
Day 4 FB 2 B
C
C

Meso 3
Main Lift(2x1@Opener,1x1@2nd,1x1@PR) Assistance/Accessory @ RPE 7
Week 7
Exercise Goal Weight Weight Goal Reps Reps Done Exercise
0.00 1 A
0.00 1 B
Day 1 Squat 0.00 1 C
0.00 1

0.00 1 A
0.00 1 B
Day 2
Bench 0.00 1 C
0.00 1

0.00 1 A
0.00 1 B
Day 3 DL 0.00 1 C
0.00 1

Day 4 FB

Last Week Before Meet *Will Get Goal weight by Week 7

Main Lift Last Warm-upx1 Assistance/Accessory @ RPE 4
Week 10
Exercise Goal Weight Weight Goal Reps Reps Done Exercise
0% 1 A
80% B
Day 1 Squat C
 0% 1 A
80% B
Day 2
Bench C

0% 1 A
80% B
Day 3 DL C

Day 4 Off
 Reverse Bands
< 400lbs use Monster Mini's
work is only a general guideline. < 700lbs use Light Bands
>700lbs use Average Bands

dify above if you want to start with different numbers

e/Accessory @ RPE 7 Main Lift (3x3@75%, 1x3@80% w/ rev. band)
Week 2
Set/Reps Weight Exercise Goal Weight Weight Goal Reps Reps Done
2x3 0.00 3
3x12 3
3x12 Day 1 Squat 3
2-3 sets 0.00 3
2-3 sets
2x3 0.00 3
3x12 3
Day 2
3x12 Bench 3
2-3 sets 0.00 3
2-3 sets
2x3 0.00 3
3x12 3
3x12 Day 3 DL 3
2-3 sets 0.00 3
2-3 sets
2x3 3
3x12 3
3x12 Day 4 FB 3
2-3 sets 3
2-3 sets

e/Accessory @ RPE 8 Main Lift (2x2@85% 1x2@90% w/ rev. band)

Week 5
Set/Reps Weight Exercise Goal Weight Weight Goal Reps Reps Done
3x3 0.00 2
3x10 2
3x10 Day 1 Squat 0.00 2
3 sets
2-3 sets
3x3 0.00 2
3x10 2
Day 2
3x10 Bench 0.00 2
3 sets
 Day 2
Bench

2-3 sets
3x3 0.00 2
3x10 2
3x10 Day 3 DL 0.00 2
3 sets
2-3 sets
3x3 2
3x10 2
3x10 Day 4 FB 2
3 sets
2-3 sets

e/Accessory @ RPE 7 Main Lift(2x1@Opener,2x1@2nd,1x1@3rd RB)

Week 8
Set/Reps Weight Exercise Goal Weight Weight Goal Reps Reps Done
2x2 0.00 1
3x10 0.00 1
3 sets Day 1 Squat 0.00 1
0.00 1
0.00 1
2x2 0.00 1
3x10 0.00 1
Day 2
3 sets Bench 0.00 1
0.00 1
0.00 1
2x2 0.00 1
3x10 0.00 1
3 sets Day 3 DL 0.00 1
0.00 1
0.00 1

Day 4 FB

e/Accessory @ RPE 4
Set/Reps Weight
none
1x10
1 set
none
1x10
1 set

none
1x10
1 set
Assistance/Accessory @ RPE 7 Main Lifts
Week 3
Exercise Set/Reps Weight Exercise Goal Weight Weight
A 3x3 0.00
B 4x12 50% 1RM
B 4x12 Day 1 Squat
C 3 sets
C 2-3 sets
A 3x3 0.00
B 4x12 50% 1RM
Day 2
B 4x12 Bench
C 3 sets
C 2-3 sets
A 3x3 0.00
B 4x12 50% 1RM
B 4x12 Day 3 DL
C 3 sets
C 2-3 sets
A 3x3
B 4x12
B 4x12 Day 4 FB
C 3 sets
C 2-3 sets

Assistance/Accessory @ RPE 9 Main Lifts

Week 6
Exercise Set/Reps Weight Exercise Goal Weight Weight
A 3x3 0.00
B 4x10 50% 1RM
B 4x10 Day 1 Squat
C 4 sets
C 2-3 sets
A 3x3 0.00
B 4x10 50% 1RM
Day 2
B 4x10 Bench
C 4 sets
 Day 2
Bench

C 2-3 sets
A 3x3 0.00
B 4x10 50% 1RM
B 4x10 Day 3 DL
C 4 sets
C 2-3 sets
A 3x3
B 4x10
B 4x10 Day 4 FB
C 4 sets
C 2-3 sets

Assistance/Accessory @ RPE 6 Main Lifts

Week 9
Exercise Set/Reps Weight Exercise Goal Weight Weight
A none 0.00
B 3x10 50% 1RM
C 3 sets Day 1 Squat

A none 0.00
B 3x10 50% 1RM
Day 2
C 3 sets Bench

A none 0.00
B 3x10 50% 1RM
C 3 sets Day 3 DL

Day 4 FB
Lifts Assistance/Accessory @ RPE 5
Sets Reps Exercise Set/Reps Weight
5 1 A 2x2
B 3x15
C 2 sets

5 1 A 2x2
B 3x15
C 2 sets

5 1 A 2x2
B 3x15
C 2 sets

Lifts Assistance/Accessory @ RPE 5

Sets Reps Exercise Set/Reps Weight
5 1 A 2x2
B 3x15
C 2 sets

5 1 A 2x2
B 3x15
C 2 sets
 5 1 A 2x2
B 3x15
C 2 sets

Lifts Assistance/Accessory
Sets Reps Exercise Set/Reps Weight
5 1 A none
B 2x10
C 2 sets

5 1 A none
B 2x10
C 2 sets

5 1 A none
B 2x10
C 2 sets
ME or Supplemental Lifts BORIS'S SPP LIST
Bench variants Squat Variants Well call me a Borisnerd but i went through the online translation yesterday
Off The Chest Getting out of the hole and tried to get a hold of what the big man reckons SPP is all about.
Bench Squat Here's the list:
Close Grip Pause Squats SQUAT DEADLIFT
Illegal Wide Low Box SUPPLEMENTAL SUPPLEMENTAL
Flat Back High Bar close stance Pause Sq Defecit DL
Dead Press Front Squats Box Sq Pulls to Knees
Pause Bench SSB Fr Box Sq Pause Pulls to Knees
Bow Bar or Cambered Bar Cambered Bar DE Sq Pulls to Knees + finish
Slow Sq Pulls to Knees + Mid Thigh (2 Stops)
1-2" Off the chest Transition Out of the hole Front Sq Pulls from Boxes + Slow Eccentric
1 Board (Chaos Period) Wide Front Sq Pulls from Boxes (BTK)
2 Board Parallel Box DL Lockouts
Iso Holds GM Squats DEVELOPMENTAL Pulls from High Boxes (ATK)
Floor Press Squat Mornings Zercher Lunge Snatch Grip Pulls from Boxes
Reverse Mini and Monster mini Suspended GMs Front Lunge
Swiss Bar SSB Squats or GMs Hack Lunge DEVELOPMENTAL
Cambered Bar Squats or GMs Duck Foot Sq Snatch Grip Pulls
Mid Point transition Reverse Mini to Light bands Negative Sq Pulls with Chains
2 Board Bottom up squat Belt Sq High Pulls
3 Board Sq Lockouts Shrugs
Iso Holds Lock out overload Crouch Sq ? Belt Sqs
Floor Press High Box Sq with Chains Seated Pulls ?
Reverse Monster and light bands Rev average and strong bands Smith Machine Sq GM’s
Chains Heavy Chains Leg Press Stiff Leg GM’s
Swiss Bar High pin/suspended bottom up squat Leg Extension Seated GM’s
vs bands Ham Curls Hyperextensions/Weighted Hypers
DL Variants (Sumo but train both) Sq Jumps Roman Chair Situp
Lock out Off the floor Depth Jumps Decline Situp
3 Board Deficit Deads conv. and sumo Box Jumps Leg Raises
Iso Holds Wide Stance High Box w/SSB Calf Raises
Reverse Avg Band Wide Stance Bottoms Up Squat Snatch Grip High Pulls
Reverse Strong Band Ultra Wide Stance Sumo Snatch Grip High Pulls from Boxes
vs. Bands Wide Stance Zercher Box squats Seated High Pulls ?
heavy chains Hyperextensions/Weighted in various ways
At the Knees Seated GM
Deadlift
Halting DLs conv. and sumo BENCH
Low Pin Pulls conv and Sumo SUPPLEMENTAL
2-4" Box pulls conv and Sumo Wide Grip High-touch Bench
Reverse Mini to light Bands Medium Grip Bench
vs bands Close Grip Bench
chains Bench over Foam (arch)
Flat Back Bench
Lock Out Slow Bench
Halting DLs conv and sumo 3-5 sec Pause Bench
vs bands Rvs Grip Bench
heavy chains DE Bench
deficit DL conv and sumo Negatives
RDL/SLDL/DIMEL Lockouts
Reverse Avg to Strong Bands Bench with Chains
Wide Stance Suspended GMs
Knee Height Pin or Block Pulls DEVELOPMENTAL
Incline Bench (high touch)
Jim's Ass. list Decline Bench (low touch)
SQ/DL Bench Incline OHP
GM (various bars) DB Pressing (various Angles) OHP
Front Squats Dips Behind-the-neck Press
SSB Squats Standing Presses Push Press
Leg Press Board Presses Seated OHP
GHR Incline Bench (various Angles) Seated Behind-the-neck Press
Leg Curls Swiss Bar Press (bench and OHP) Alternate DB OHP Standing
Back Raises Log Presses Alternate DB OHP Seated
Rev. Hypers Lat Work (whatever do it) DB Bench
BOR (strict from floor) Upper Back (ditto) Nosebreakers
Kroc Rows Curls Pec Deck
Ab work (do something) Flyes
Incline Flyes
Weighted Dips
Weighted Pushups
Wide Grip Weighted Pushups
Bench Dips
Pushdowns
Curls

Stolen from BMF Sports

Brian Carroll's 10/20/life

SQUAT BENCH PRESS

ASSISTANCE A: Pick One (2-4 sets for 2-6 reps) ASSISTANCE A: Pick One (2-4 sets of 2-6 reps)
Pause Squats Floor Press
Box Squats Board Press
Super-Wide Box Squats Close-Grip Press
Close-Stance Squats Reverse Band Board Press
Front Squats Standing Barbell or Dumbbell Overhead Press
Sumo Deadlift (touch-and-go for reps) Incline Barbell Press
ASSISTANCE B: Pick Two (2-4 sets for 6-15 reps) Touch-and-Go Bench Press
Glute-Ham Raise Long Pause Presses (2 seconds or more)
Arched-Back Good Mornings ASSISTANCE B: Pick Two (2-4 sets of 6-15)
Leg Press (with partial range of motion to keep pressure on quads...do theseTraditional Dips (weighted or unweighted)
controlled manner) Bench Dips
Goblet Squats Incline Dumbbell Press
Single-Leg Good Mornings Flat Dumbbell Press
Pistol Squats JM Press
Piston Squats Skullcrushers (dumbbell or barbell)
ASSISTANCE C: Pick 1-2 depending on needs (2-4 sets each) ASSISTANCE C: Pick Two (2-4 sets of 12-15)

* Core work parameters are same

as warm-up parameters in Chapter * Core work parameters are same as warm-up
4. parameters in Chapter 4.

** You can do any of these moves to near-

failure as conditioning finishers for your chest
Leg Extensions (can be done with bands): 100 rep set to finish and
Seated Leg Curls (can be done with bands): 100 rep set to finish triceps.
Rolling Planks *** For single-arm movements, the rep scheme is per side.
Kettlebell Bottoms-Up Carry Banded Flyes (flush out your chest and finish it off): 100 reps
McGill Curl-Up/McGill with neuromuscular pulse Bird Dogs
Stir the Pot McGill Crunch
Bird Dog as a cool-down Band Pushdowns: 100 reps as a finisher
Sled Drags (100 yards for 1-3 trips at a fast walking pace) Hammer Curls (to keep your biceps tendons fresh and healthy)
Prowler Sprints Reverse Barbell Curls (same rationale as hammer curl)
Reverse Sled Drags (100 yards for 1-3 trips at a fast walking pace) Push-ups for reps
STIR THE POT: This is another great exercise from Dr. McGill. Piston Pushdowns
Brace your elbows on a Swiss ball, keeping your spine in a One-Arm Dumbbell Bench Press (hanging off bench with tight core)
neutral position. Make small circles clockwise and counterclockwise
while keeping your torso completely stiff.

DEADLIFT
ASSISTANCE A: Pick One (2-4 sets of 2-6 reps)
Block Pulls (weight on block, 4 and 6-inch blocks)
Rack Pulls (both mid-shin and above the knee)
Deficit Pulls (standing on 2-inch block or less)
Opposite Stance Pulls
Deadlift for reps
Arched-Back Good Mornings
Non-Rounded Back Stiff-Leg Deadlift (sumo and conventional)
ASSISTANCE B: Pick Two (2-4 sets of 6-15 reps)
Barbell Rows
Kroc Rows (one-arm dumbbell row)
Barbell or Dumbbell Shrugs
Chest-Supported Rows
Wide-Stance Box Squats
Close-Stance Squats
Pause Squats
Glute-Ham Raise
Leg Press (piston-style with partial range of motion)
ASSISTANCE C: Pick Two (2-4 sets of 6-15)
* Core work parameters are same as warm-up parameters in Chapter 4.
** Conditioning will be for distance in increments of 100-300 yards.
Leg Extensions (can be done with bands): 100 rep set to finish
Seated Leg Curls (can be done with bands): 100 rep set to finish
Rolling Planks
Kettlebell Bottoms-Up Carry
McGill Curl-Up/McGill with neuromuscular pulse
Stir the Pot
Bird Dog as cool-down
Sled Drags (100 yards for 1-3 trips at a fast walking pace)
Prowler Sprints
Reverse Sled Drags (100 yards for 1-3 trips at a fast walking pace)
Bench Web
400lbs 500lbs 600lbs
FloorPress 385 495 585
2-BoardPress 440 550 625
3-BoardPress 460 560 675
4-BoardPress 475 600 705
Close Grip Incline 315 370 425
SeatedPress 225 250 315
Rev.Average 7 foot attached 490 520 570
Rev.Strong 7 foot attached 550 580 650

DB Pressfor reps 100x18 125x25 155x20

DB Pressfor reps 125x10 155x14 175x12
Bench for reps 225x20 225x30 315x25
Bench for reps 275x15 315x15 405x15
Bench for reps 315x10 405x5 495x6

SpeedBench w/dblmini 185 225 270

SpeedBench 2-3 sets 5/8 chain 185 225 270

Squat Web
500lbs 600lbs
Bent over GoodMornings 350x5 420x5
Reverse Hypers 250x4x10 300x4x10
Back Raise 95x5 135x5
Box Squat 425x1 510x1
Barbell Row 225x5 275x5
;
 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220
50% 67.5 70 72.5 75 77.5 80 82.5 85 87.5 90 92.5 95 97.5 100 102.5 105 107.5 110
55% 74.25 77 79.75 82.5 85.25 88 90.75 93.5 96.25 99 101.75 104.5 107.25 110 112.75 115.5 118.25 121
60% 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132
65% 87.75 91 94.25 97.5 100.75 104 107.25 110.5 113.75 117 120.25 123.5 126.75 130 133.25 136.5 139.75 143
70% 94.5 98 101.5 105 108.5 112 115.5 119 122.5 126 129.5 133 136.5 140 143.5 147 150.5 154
75% 101.25 105 108.75 112.5 116.25 120 123.75 127.5 131.25 135 138.75 142.5 146.25 150 153.75 157.5 161.25 165
80% 108 112 116 120 124 128 132 136 140 144 148 152 156 160 164 168 172 176
85% 114.75 119 123.25 127.5 131.75 136 140.25 144.5 148.75 153 157.25 161.5 165.75 170 174.25 178.5 182.75 187
90% 121.5 126 130.5 135 139.5 144 148.5 153 157.5 162 166.5 171 175.5 180 184.5 189 193.5 198
95% 128.25 133 137.75 142.5 147.25 152 156.75 161.5 166.25 171 175.75 180.5 185.25 190 194.75 199.5 204.25 209
100% 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220
105% 141.75 147 152.25 157.5 162.75 168 173.25 178.5 183.75 189 194.25 199.5 204.75 210 215.25 220.5 225.75 231

225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310
50% 112.5 115 117.5 120 122.5 125 127.5 130 132.5 135 137.5 140 142.5 145 147.5 150 152.5 155
55% 123.75 126.5 129.25 132 134.75 137.5 140.25 143 145.75 148.5 151.25 154 156.75 159.5 162.25 165 167.75 170.5
60% 135 138 141 144 147 150 153 156 159 162 165 168 171 174 177 180 183 186
65% 146.25 149.5 152.75 156 159.25 162.5 165.75 169 172.25 175.5 178.75 182 185.25 188.5 191.75 195 198.25 201.5
70% 157.5 161 164.5 168 171.5 175 178.5 182 185.5 189 192.5 196 199.5 203 206.5 210 213.5 217
75% 168.75 172.5 176.25 180 183.75 187.5 191.25 195 198.75 202.5 206.25 210 213.75 217.5 221.25 225 228.75 232.5
80% 180 184 188 192 196 200 204 208 212 216 220 224 228 232 236 240 244 248
85% 191.25 195.5 199.75 204 208.25 212.5 216.75 221 225.25 229.5 233.75 238 242.25 246.5 250.75 255 259.25 263.5
90% 202.5 207 211.5 216 220.5 225 229.5 234 238.5 243 247.5 252 256.5 261 265.5 270 274.5 279
95% 213.75 218.5 223.25 228 232.75 237.5 242.25 247 251.75 256.5 261.25 266 270.75 275.5 280.25 285 289.75 294.5
100% 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310
105% 236.25 241.5 246.75 252 257.25 262.5 267.75 273 278.25 283.5 288.75 294 299.25 304.5 309.75 315 320.25 325.5

315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400
50% 157.5 160 162.5 165 167.5 170 172.5 175 177.5 180 182.5 185 187.5 190 192.5 195 197.5 200
55% 173.25 176 178.75 181.5 184.25 187 189.75 192.5 195.25 198 200.75 203.5 206.25 209 211.75 214.5 217.25 220
60% 189 192 195 198 201 204 207 210 213 216 219 222 225 228 231 234 237 240
65% 204.75 208 211.25 214.5 217.75 221 224.25 227.5 230.75 234 237.25 240.5 243.75 247 250.25 253.5 256.75 260
70% 220.5 224 227.5 231 234.5 238 241.5 245 248.5 252 255.5 259 262.5 266 269.5 273 276.5 280
75% 236.25 240 243.75 247.5 251.25 255 258.75 262.5 266.25 270 273.75 277.5 281.25 285 288.75 292.5 296.25 300
80% 252 256 260 264 268 272 276 280 284 288 292 296 300 304 308 312 316 320
85% 267.75 272 276.25 280.5 284.75 289 293.25 297.5 301.75 306 310.25 314.5 318.75 323 327.25 331.5 335.75 340
90% 283.5 288 292.5 297 301.5 306 310.5 315 319.5 324 328.5 333 337.5 342 346.5 351 355.5 360
95% 299.25 304 308.75 313.5 318.25 323 327.75 332.5 337.25 342 346.75 351.5 356.25 361 365.75 370.5 375.25 380
100% 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400
105% 330.75 336 341.25 346.5 351.75 357 362.25 367.5 372.75 378 383.25 388.5 393.75 399 404.25 409.5 414.75 420
 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490
50% 202.5 205 207.5 210 212.5 215 217.5 220 222.5 225 227.5 230 232.5 235 237.5 240 242.5 245
55% 222.75 225.5 228.25 231 233.75 236.5 239.25 242 244.75 247.5 250.25 253 255.75 258.5 261.25 264 266.75 269.5
60% 243 246 249 252 255 258 261 264 267 270 273 276 279 282 285 288 291 294
65% 263.25 266.5 269.75 273 276.25 279.5 282.75 286 289.25 292.5 295.75 299 302.25 305.5 308.75 312 315.25 318.5
70% 283.5 287 290.5 294 297.5 301 304.5 308 311.5 315 318.5 322 325.5 329 332.5 336 339.5 343
75% 303.75 307.5 311.25 315 318.75 322.5 326.25 330 333.75 337.5 341.25 345 348.75 352.5 356.25 360 363.75 367.5
80% 324 328 332 336 340 344 348 352 356 360 364 368 372 376 380 384 388 392
85% 344.25 348.5 352.75 357 361.25 365.5 369.75 374 378.25 382.5 386.75 391 395.25 399.5 403.75 408 412.25 416.5
90% 364.5 369 373.5 378 382.5 387 391.5 396 400.5 405 409.5 414 418.5 423 427.5 432 436.5 441
95% 384.75 389.5 394.25 399 403.75 408.5 413.25 418 422.75 427.5 432.25 437 441.75 446.5 451.25 456 460.75 465.5
100% 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490
105% 425.25 430.5 435.75 441 446.25 451.5 456.75 462 467.25 472.5 477.75 483 488.25 493.5 498.75 504 509.25 514.5

495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580
50% 247.5 250 252.5 255 257.5 260 262.5 265 267.5 270 272.5 275 277.5 280 282.5 285 287.5 290
55% 272.25 275 277.75 280.5 283.25 286 288.75 291.5 294.25 297 299.75 302.5 305.25 308 310.75 313.5 316.25 319
60% 297 300 303 306 309 312 315 318 321 324 327 330 333 336 339 342 345 348
65% 321.75 325 328.25 331.5 334.75 338 341.25 344.5 347.75 351 354.25 357.5 360.75 364 367.25 370.5 373.75 377
70% 346.5 350 353.5 357 360.5 364 367.5 371 374.5 378 381.5 385 388.5 392 395.5 399 402.5 406
75% 371.25 375 378.75 382.5 386.25 390 393.75 397.5 401.25 405 408.75 412.5 416.25 420 423.75 427.5 431.25 435
80% 396 400 404 408 412 416 420 424 428 432 436 440 444 448 452 456 460 464
85% 420.75 425 429.25 433.5 437.75 442 446.25 450.5 454.75 459 463.25 467.5 471.75 476 480.25 484.5 488.75 493
90% 445.5 450 454.5 459 463.5 468 472.5 477 481.5 486 490.5 495 499.5 504 508.5 513 517.5 522
95% 470.25 475 479.75 484.5 489.25 494 498.75 503.5 508.25 513 517.75 522.5 527.25 532 536.75 541.5 546.25 551
100% 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580
105% 519.75 525 530.25 535.5 540.75 546 551.25 556.5 561.75 567 572.25 577.5 582.75 588 593.25 598.5 603.75 609

585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670
50% 292.5 295 297.5 300 302.5 305 307.5 310 312.5 315 317.5 320 322.5 325 327.5 330 332.5 335
55% 321.75 324.5 327.25 330 332.75 335.5 338.25 341 343.75 346.5 349.25 352 354.75 357.5 360.25 363 365.75 368.5
60% 351 354 357 360 363 366 369 372 375 378 381 384 387 390 393 396 399 402
65% 380.25 383.5 386.75 390 393.25 396.5 399.75 403 406.25 409.5 412.75 416 419.25 422.5 425.75 429 432.25 435.5
70% 409.5 413 416.5 420 423.5 427 430.5 434 437.5 441 444.5 448 451.5 455 458.5 462 465.5 469
75% 438.75 442.5 446.25 450 453.75 457.5 461.25 465 468.75 472.5 476.25 480 483.75 487.5 491.25 495 498.75 502.5
80% 468 472 476 480 484 488 492 496 500 504 508 512 516 520 524 528 532 536
85% 497.25 501.5 505.75 510 514.25 518.5 522.75 527 531.25 535.5 539.75 544 548.25 552.5 556.75 561 565.25 569.5
90% 526.5 531 535.5 540 544.5 549 553.5 558 562.5 567 571.5 576 580.5 585 589.5 594 598.5 603
95% 555.75 560.5 565.25 570 574.75 579.5 584.25 589 593.75 598.5 603.25 608 612.75 617.5 622.25 627 631.75 636.5
100% 585 590 595 600 605 610 615 620 625 630 635 640 645 650 655 660 665 670
105% 614.25 619.5 624.75 630 635.25 640.5 645.75 651 656.25 661.5 666.75 672 677.25 682.5 687.75 693 698.25 703.5
 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760
50% 337.5 340 342.5 345 347.5 350 352.5 355 357.5 360 362.5 365 367.5 370 372.5 375 377.5 380
55% 371.25 374 376.75 379.5 382.25 385 387.75 390.5 393.25 396 398.75 401.5 404.25 407 409.75 412.5 415.25 418
60% 405 408 411 414 417 420 423 426 429 432 435 438 441 444 447 450 453 456
65% 438.75 442 445.25 448.5 451.75 455 458.25 461.5 464.75 468 471.25 474.5 477.75 481 484.25 487.5 490.75 494
70% 472.5 476 479.5 483 486.5 490 493.5 497 500.5 504 507.5 511 514.5 518 521.5 525 528.5 532
75% 506.25 510 513.75 517.5 521.25 525 528.75 532.5 536.25 540 543.75 547.5 551.25 555 558.75 562.5 566.25 570
80% 540 544 548 552 556 560 564 568 572 576 580 584 588 592 596 600 604 608
85% 573.75 578 582.25 586.5 590.75 595 599.25 603.5 607.75 612 616.25 620.5 624.75 629 633.25 637.5 641.75 646
90% 607.5 612 616.5 621 625.5 630 634.5 639 643.5 648 652.5 657 661.5 666 670.5 675 679.5 684
95% 641.25 646 650.75 655.5 660.25 665 669.75 674.5 679.25 684 688.75 693.5 698.25 703 707.75 712.5 717.25 722
100% 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760
105% 708.75 714 719.25 724.5 729.75 735 740.25 745.5 750.75 756 761.25 766.5 771.75 777 782.25 787.5 792.75 798

765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 845 850
50% 382.5 385 387.5 390 392.5 395 397.5 400 402.5 405 407.5 410 412.5 415 417.5 420 422.5 425
55% 420.75 423.5 426.25 429 431.75 434.5 437.25 440 442.75 445.5 448.25 451 453.75 456.5 459.25 462 464.75 467.5
60% 459 462 465 468 471 474 477 480 483 486 489 492 495 498 501 504 507 510
65% 497.25 500.5 503.75 507 510.25 513.5 516.75 520 523.25 526.5 529.75 533 536.25 539.5 542.75 546 549.25 552.5
70% 535.5 539 542.5 546 549.5 553 556.5 560 563.5 567 570.5 574 577.5 581 584.5 588 591.5 595
75% 573.75 577.5 581.25 585 588.75 592.5 596.25 600 603.75 607.5 611.25 615 618.75 622.5 626.25 630 633.75 637.5
80% 612 616 620 624 628 632 636 640 644 648 652 656 660 664 668 672 676 680
85% 650.25 654.5 658.75 663 667.25 671.5 675.75 680 684.25 688.5 692.75 697 701.25 705.5 709.75 714 718.25 722.5
90% 688.5 693 697.5 702 706.5 711 715.5 720 724.5 729 733.5 738 742.5 747 751.5 756 760.5 765
95% 726.75 731.5 736.25 741 745.75 750.5 755.25 760 764.75 769.5 774.25 779 783.75 788.5 793.25 798 802.75 807.5
100% 765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 845 850
105% 803.25 808.5 813.75 819 824.25 829.5 834.75 840 845.25 850.5 855.75 861 866.25 871.5 876.75 882 887.25 892.5

855 860 865 870 875 880 885 890 895 900 905 910 915 920 925 930 935 940
50% 427.5 430 432.5 435 437.5 440 442.5 445 447.5 450 452.5 455 457.5 460 462.5 465 467.5 470
55% 470.25 473 475.75 478.5 481.25 484 486.75 489.5 492.25 495 497.75 500.5 503.25 506 508.75 511.5 514.25 517
60% 513 516 519 522 525 528 531 534 537 540 543 546 549 552 555 558 561 564
65% 555.75 559 562.25 565.5 568.75 572 575.25 578.5 581.75 585 588.25 591.5 594.75 598 601.25 604.5 607.75 611
70% 598.5 602 605.5 609 612.5 616 619.5 623 626.5 630 633.5 637 640.5 644 647.5 651 654.5 658
75% 641.25 645 648.75 652.5 656.25 660 663.75 667.5 671.25 675 678.75 682.5 686.25 690 693.75 697.5 701.25 705
80% 684 688 692 696 700 704 708 712 716 720 724 728 732 736 740 744 748 752
85% 726.75 731 735.25 739.5 743.75 748 752.25 756.5 760.75 765 769.25 773.5 777.75 782 786.25 790.5 794.75 799
90% 769.5 774 778.5 783 787.5 792 796.5 801 805.5 810 814.5 819 823.5 828 832.5 837 841.5 846
95% 812.25 817 821.75 826.5 831.25 836 840.75 845.5 850.25 855 859.75 864.5 869.25 874 878.75 883.5 888.25 893
100% 855 860 865 870 875 880 885 890 895 900 905 910 915 920 925 930 935 940
105% 897.75 903 908.25 913.5 918.75 924 929.25 934.5 939.75 945 950.25 955.5 960.75 966 971.25 976.5 981.75 987
 945 950 955 960 965 970 975 980 985 990 995 1000 1005 1010 1015 1020 1025 1030
50% 472.5 475 477.5 480 482.5 485 487.5 490 492.5 495 497.5 500 502.5 505 507.5 510 512.5 515
55% 519.75 522.5 525.25 528 530.75 533.5 536.25 539 541.75 544.5 547.25 550 552.75 555.5 558.25 561 563.75 566.5
60% 567 570 573 576 579 582 585 588 591 594 597 600 603 606 609 612 615 618
65% 614.25 617.5 620.75 624 627.25 630.5 633.75 637 640.25 643.5 646.75 650 653.25 656.5 659.75 663 666.25 669.5
70% 661.5 665 668.5 672 675.5 679 682.5 686 689.5 693 696.5 700 703.5 707 710.5 714 717.5 721
75% 708.75 712.5 716.25 720 723.75 727.5 731.25 735 738.75 742.5 746.25 750 753.75 757.5 761.25 765 768.75 772.5
80% 756 760 764 768 772 776 780 784 788 792 796 800 804 808 812 816 820 824
85% 803.25 807.5 811.75 816 820.25 824.5 828.75 833 837.25 841.5 845.75 850 854.25 858.5 862.75 867 871.25 875.5
90% 850.5 855 859.5 864 868.5 873 877.5 882 886.5 891 895.5 900 904.5 909 913.5 918 922.5 927
95% 897.75 902.5 907.25 912 916.75 921.5 926.25 931 935.75 940.5 945.25 950 954.75 959.5 964.25 969 973.75 978.5
100% 945 950 955 960 965 970 975 980 985 990 995 1000 1005 1010 1015 1020 1025 1030
105% 992.25 997.5 1002.75 1008 1013.25 1018.5 1023.75 1029 1034.25 1039.5 1044.75 1050 1055.25 1060.5 1065.75 1071 1076.25 1081.5

1035 1040 1045 1050 1055 1060 1065 1070 1075 1080 1085 1090 1095 1100 1105 1110 1115 1120
50% 517.5 520 522.5 525 527.5 530 532.5 535 537.5 540 542.5 545 547.5 550 552.5 555 557.5 560
55% 569.25 572 574.75 577.5 580.25 583 585.75 588.5 591.25 594 596.75 599.5 602.25 605 607.75 610.5 613.25 616
60% 621 624 627 630 633 636 639 642 645 648 651 654 657 660 663 666 669 672
65% 672.75 676 679.25 682.5 685.75 689 692.25 695.5 698.75 702 705.25 708.5 711.75 715 718.25 721.5 724.75 728
70% 724.5 728 731.5 735 738.5 742 745.5 749 752.5 756 759.5 763 766.5 770 773.5 777 780.5 784
75% 776.25 780 783.75 787.5 791.25 795 798.75 802.5 806.25 810 813.75 817.5 821.25 825 828.75 832.5 836.25 840
80% 828 832 836 840 844 848 852 856 860 864 868 872 876 880 884 888 892 896
85% 879.75 884 888.25 892.5 896.75 901 905.25 909.5 913.75 918 922.25 926.5 930.75 935 939.25 943.5 947.75 952
90% 931.5 936 940.5 945 949.5 954 958.5 963 967.5 972 976.5 981 985.5 990 994.5 999 1003.5 1008
95% 983.25 988 992.75 997.5 1002.25 1007 1011.75 1016.5 1021.25 1026 1030.75 1035.5 1040.25 1045 1049.75 1054.5 1059.25 1064
100% 1035 1040 1045 1050 1055 1060 1065 1070 1075 1080 1085 1090 1095 1100 1105 1110 1115 1120
105% 1086.75 1092 1097.25 1102.5 1107.75 1113 1118.25 1123.5 1128.75 1134 1139.25 1144.5 1149.75 1155 1160.25 1165.5 1170.75 1176

1125 1130 1135 1140 1145 1150 1155 1160 1165 1170 1175 1180 1185 1190 1195 1200 1205 1210
50% 562.5 565 567.5 570 572.5 575 577.5 580 582.5 585 587.5 590 592.5 595 597.5 600 602.5 605
55% 618.75 621.5 624.25 627 629.75 632.5 635.25 638 640.75 643.5 646.25 649 651.75 654.5 657.25 660 662.75 665.5
60% 675 678 681 684 687 690 693 696 699 702 705 708 711 714 717 720 723 726
65% 731.25 734.5 737.75 741 744.25 747.5 750.75 754 757.25 760.5 763.75 767 770.25 773.5 776.75 780 783.25 786.5
70% 787.5 791 794.5 798 801.5 805 808.5 812 815.5 819 822.5 826 829.5 833 836.5 840 843.5 847
75% 843.75 847.5 851.25 855 858.75 862.5 866.25 870 873.75 877.5 881.25 885 888.75 892.5 896.25 900 903.75 907.5
80% 900 904 908 912 916 920 924 928 932 936 940 944 948 952 956 960 964 968
85% 956.25 960.5 964.75 969 973.25 977.5 981.75 986 990.25 994.5 998.75 1003 1007.25 1011.5 1015.75 1020 1024.25 1028.5
90% 1012.5 1017 1021.5 1026 1030.5 1035 1039.5 1044 1048.5 1053 1057.5 1062 1066.5 1071 1075.5 1080 1084.5 1089
95% 1068.75 1073.5 1078.25 1083 1087.75 1092.5 1097.25 1102 1106.75 1111.5 1116.25 1121 1125.75 1130.5 1135.25 1140 1144.75 1149.5
100% 1125 1130 1135 1140 1145 1150 1155 1160 1165 1170 1175 1180 1185 1190 1195 1200 1205 1210
105% 1181.25 1186.5 1191.75 1197 1202.25 1207.5 1212.75 1218 1223.25 1228.5 1233.75 1239 1244.25 1249.5 1254.75 1260 1265.25 1270.5
 1215 1220 1225 1230 1235 1240 1245 1250 1255 1260 1265 1270 1275 1280 1285 1290 1295 1300
50% 607.5 610 612.5 615 617.5 620 622.5 625 627.5 630 632.5 635 637.5 640 642.5 645 647.5 650
55% 668.25 671 673.75 676.5 679.25 682 684.75 687.5 690.25 693 695.75 698.5 701.25 704 706.75 709.5 712.25 715
60% 729 732 735 738 741 744 747 750 753 756 759 762 765 768 771 774 777 780
65% 789.75 793 796.25 799.5 802.75 806 809.25 812.5 815.75 819 822.25 825.5 828.75 832 835.25 838.5 841.75 845
70% 850.5 854 857.5 861 864.5 868 871.5 875 878.5 882 885.5 889 892.5 896 899.5 903 906.5 910
75% 911.25 915 918.75 922.5 926.25 930 933.75 937.5 941.25 945 948.75 952.5 956.25 960 963.75 967.5 971.25 975
80% 972 976 980 984 988 992 996 1000 1004 1008 1012 1016 1020 1024 1028 1032 1036 1040
85% 1032.75 1037 1041.25 1045.5 1049.75 1054 1058.25 1062.5 1066.75 1071 1075.25 1079.5 1083.75 1088 1092.25 1096.5 1100.75 1105
90% 1093.5 1098 1102.5 1107 1111.5 1116 1120.5 1125 1129.5 1134 1138.5 1143 1147.5 1152 1156.5 1161 1165.5 1170
95% 1154.25 1159 1163.75 1168.5 1173.25 1178 1182.75 1187.5 1192.25 1197 1201.75 1206.5 1211.25 1216 1220.75 1225.5 1230.25 1235
100% 1215 1220 1225 1230 1235 1240 1245 1250 1255 1260 1265 1270 1275 1280 1285 1290 1295 1300
105% 1275.75 1281 1286.25 1291.5 1296.75 1302 1307.25 1312.5 1317.75 1323 1328.25 1333.5 1338.75 1344 1349.25 1354.5 1359.75 1365
Pounds Kilos Notes Pounds Kilos Notes Pounds Kilos Notes Pounds Kilos Notes
55 25 303 137.5 551 250 799 362.5
61 27.5 309 140 557 252.5 805 365
66 30 314 142.5 562 255 810 367.5
72 32.5 320 145 568 257.5 816 370
77 35 325 147.5 573 260 821 372.5
83 37.5 331 150 579 262.5 827 375
88 40 336 152.5 584 265 832 377.5
94 42.5 342 155 590 267.5 838 380
99 45 347 157.5 595 270 843 382.5
105 47.5 353 160 601 272.5 849 385
110 50 358 162.5 606 275 854 387.5
116 52.5 364 165 612 277.5 860 390
121 55 369 167.5 617 280 865 392.5
127 57.5 375 170 623 282.5 871 395
132 60 380 172.5 628 285 876 397.5
138 62.5 386 175 634 287.5 882 400
143 65 391 177.5 639 290 887 402.5
149 67.5 397 180 645 292.5 893 405
154 70 402 182.5 650 295 898 407.5
160 72.5 408 185 656 297.5 904 410
165 75 413 187.5 661 300 909 412.5
171 77.5 419 190 667 302.5 915 415
176 80 424 192.5 672 305 920 417.5
182 82.5 430 195 678 307.5 926 420
187 85 435 197.5 683 310 931 422.5
193 87.5 441 200 689 312.5 937 425
198 90 446 202.5 694 315 942 427.5
204 92.5 452 205 700 317.5 948 430
209 95 457 207.5 705 320 953 432.5
215 97.5 463 210 711 322.5 959 435
220 100 468 212.5 716 325 965 437.5
226 102.5 474 215 722 327.5 970 440
231 105 480 217.5 728 330 976 442.5
237 107.5 485 220 733 332.5 981 445
243 110 491 222.5 739 335 987 447.5
248 112.5 496 225 744 337.5 992 450
254 115 502 227.5 750 340 998 452.5
259 117.5 507 230 755 342.5 1003 455
265 120 513 232.5 761 345 1009 457.5
270 122.5 518 235 766 347.5 1014 460
276 125 524 237.5 772 350 1020 462.5
281 127.5 529 240 777 352.5 1025 465
287 130 535 242.5 783 355 1031 467.5
292 132.5 540 245 788 357.5 1036 470
298 135 546 247.5 794 360 1042 472.5
 Meet Checklist

Squat
Shoes ____ General
Knee Sleeves ____ Belts ____
Supporter/Underwear/Briefs ____ Wrist Wraps ____
Suit____ Warmup Pants/Shorts ____
Spare Suit ____ Sweat Shirt _____
Suit Slippers ____ T-Shirt ____
Erector Shirt ____ Socks____
Knee Wraps ____ Mouth Guard ____
Wrist Wraps ____ Rubber Bands ____
Spare Wraps/Sleeves ____ Safety Pins ____
Chalk ____
Bench Liniments ____
Towel for chalk/powder ____
Shoes ____ Baby Powder ____
Supporter/Underwear ____ Kilo Chart ____
Singlet____ Attempt Sheet ____
Bench Shirt ____ Pen ____
Spare Bench Shirt ____ Calculator ____
Wrist Wraps ____ Membership Card ____
Soap____
Deadlift Deoderant____
Shower Towel ____
Shoes ____ Camera____
DL Socks ____ Ammonia caps ____
Supporter/Underwear/Briefs ____ Aspirin/Ibuprofin, etc ____
Suit/Singlet____ Food/Beverages _____
Erector Shirt ____ Spare Shoelaces _____
Duct Tape _________
Athletic Tape _____
Bandage Tape _______
Super Glue /Liquid Skin ______
PVC Pipe _____
Big Stick ____
Lax Balls _____
Men's Open (in order by highest totals required to reach Elite)

Multiply USPA
Class 114 123 132 148 165 181 198 220 242 275 308 SHW
Int’l Elite 1275 1388 1494 1671 1831 1969 2075 2187 2266 2334 2437 2510
Elite 1170 1273 1371 1533 1680 1806 1904 2006 2079 2141 2236 2303
Master 1079 1170 1261 1407 1540 1656 1755 1843 1910 1965 2043 2104
Classs_I 970 1048 1128 1267 1383 1485 1564 1656 1709 1758 1837 1892
Class_II 855 922 1027 1110 1212 1309 1383 1455 1504 1552 1619 1669
Class_III 739 806 867 976 1062 1140 1207 1273 1316 1352 1407 1450
Class_IV 649 703 758 849 922 994 1048 1103 1152 1183 1231 1268

Multiply APF/UPA
Class 114 123 132 148 165 181 198 220 242 275 308 SHW
Elite 1085 1210 1300 1450 1580 1692 1780 1875 1940 2000 2040 2085
Master 1030 1104 1200 1329 1450 1560 1646 1730 1790 1840 1875 1907
Classs_I 910 1003 1100 1204 1310 1400 1475 1555 1605 1650 1690 1730
Class_II 807 868 934 1039 1132 1220 1287 1353 1397 1441 1471 1502
Class_III 702 763 818 917 995 1066 1117 1187 1216 1259 1284 1309
Class_IV 620 669 719 802 868 934 983 1033 1077 1105 1127 1149

Single Ply USPA/USAPL/USPF 308 USPA

CLASS 114 123 132 148 165 181 198 220 242 275 SHW SHW (USPA)
Int’l Elite(USP 1160 1261 1358 1519 1664 1790 1887 1988 2060 2121 2216 2282
Elite 1064 1157 1246 1394 1527 1642 1731 1824 1890 1946 2033 2094
Master 981 1064 1146 1279 1400 1505 1595 1675 1736 1786 1857 1913
Class 1 882 953 1025 1152 1257 1350 1422 1505 1554 1598 1670 1720
Class 2 777 838 934 1009 1102 1190 1257 1323 1367 1411 1472 1517
Class 3 672 733 788 887 965 1036 1097 1157 1196 1229 1279 1318
Class 4 590 639 689 772 838 904 953 1003 1047 1075 1119 1153

Old Sheiko Reference (Russian Discharge Standards)

Class 148 165 181 198 220 242 275 275+
Youth 2 632.5 682 731.5 770 808.5 836 852.5 869
Youth 1 792 863.5 918.5 962.5 1016.4 1045 1072.5 1089
Level 3 918.5 1001 1067 1122 1177 1221 1248.5 1265
Level 2 1005.4 1094.5 1171.5 1226.5 1287 1331 1364 1386
Level 1 1007.6 1160.5 1243 1303.5 1364 1408 1463 1468.5
CMS 1144 1243 1325.5 1390.4 1463 1512.5 1540 1573
MS 1254 1364 1452 1523.5 1600.5 1655.5 1688.5 1721.5
MSIC 1390.4 1523.5 1639 1727 1820.5 1886.5 1941.5 2007.5

Russian Discharge Standards (2014-2017 New Weight Clahttp://translate.google.com/translate?hl=sv&sl=ru&tl=en&u=http%3A%2F%2Ffpr-info.ru%2Frazr_norm.htm

*singleply IPF authorized equipment allowed
Class 116.8 130.1 145.5 163.1 183.0 205.0 231.5 264.6 265+
Youth 3 429.9 468.5 501.5 545.6 611.8 677.9 727.5 766.1 821.2
Youth 2 474.0 529.1 567.7 617.3 677.9 749.6 782.6 821.2 859.8
Youth 1 512.6 573.2 633.8 700.0 777.1 843.3 876.3 931.4 1003.1
Level 3 573.2 639.3 705.5 777.1 854.3 909.4 1014.1 1096.8 1124.3
Level 2 622.8 694.4 771.6 848.8 931.4 1025.1 1102.3 1168.4 1201.5
Level 1 716.5 799.2 887.4 970.0 1063.7 1146.4 1218.0 1322.8 1361.3
CMS 903.9 1003.1 1124.3 1185.0 1284.2 1344.8 1422.0 1515.7 1620.4
MS 1256.6 1399.9 1532.2 1647.9 1736.1 1796.7 1840.8 1896.0
MSIC 1377.9 1543.2 1697.5 1840.8 1940.0 2028.2 2105.4 2160.5

Classic Raw Belt+wraps USPA

CLASS 114 123 132 148 165 181 198 220 242 275 308 SHW
Int’l Elite 1062 1155 1244 1393 1525 1641 1730 1823 1889 1945 2034 2095
Elite 975 1059 1141 1278 1399 1505 1587 1673 1733 1785 1866 1922
Master 898 975 1050 1172 1283 1380 1463 1536 1592 1638 1704 1756
Class I 808 873 940 1056 1152 1237 1304 1380 1426 1466 1532 1578
Class II 711 767 857 925 1010 1091 1152 1213 1253 1294 1351 1392
Class III 616 672 722 813 885 949 1006 1061 1096 1127 1173 1209
Class IV 540 585 632 708 768 829 874 920 960 987 1027 1058

Unequipped belt+wraps NASA

Class 114.5 123.5 132.25 148.75 165.25 181.75 198.25 220.25 242.5 275.5 308.5 SHW
Elite 970 1050 1175 1375 1475 1525 1600 1675 1725 1775 1825 1875
Master 895 995 1115 1305 1400 1450 1515 1595 1660 1705 1765 1810
Class 1 825 945 1060 1240 1330 1385 1440 1500 1585 1645 1710 1765
Class 2 755 850 950 1120 1195 1250 1370 1415 1465 1505 1575 1650
Class 3 670 765 860 1005 1075 1150 1230 1275 1320 1355 1390 1450
Class 4 610 690 770 905 970 1035 1110 1145 1185 1220 1250 1305

Raw NO wraps USPA

Class 114 123 132 148 165 181 198 220 242 275 308 SHW
Int’l Elite 1044 1135 1222 1368 1498 1611 1698 1790 1854 1909 1995 2055
Elite 958 1041 1121 1255 1374 1478 1558 1642 1701 1751 1830 1885
Master 883 958 1031 1151 1260 1355 1436 1508 1562 1607 1671 1722
Class 1 794 858 923 1037 1131 1215 1280 1355 1399 1438 1503 1548
Class 2 699 754 841 908 992 1071 1131 1191 1230 1270 1325 1365
Class 3 605 660 709 798 869 932 987 1041 1076 1106 1151 1186
Class 4 531 575 620 695 754 814 858 903 942 968 1007 1038

Raw ADAU/RAW(Belt only)(Original Std.)/ SPF(wraps allowed) SPF SPF SPF

Class 114 123 132 148 165 181 198 220 242 259 275 275+ 308 308+
ELITE 904 984 1059 1185 1298 1396 1471 1551 1607 1632 1654 1728 1728 1803
MASTER 850 904 974 1087 1190 1279 1354 1476 1518 1543 1518 1594 1594 1669
CLASS 1 750 810 871 979 1068 1148 1209 1279 1321 1346 1359 1420 1420 1495
CLASS 2 661 712 768 858 937 1012 1068 1125 1162 1188 1199 1251 1251 1326
CLASS 3 571 623 670 754 820 881 932 984 1017 1034 1045 1087 1087 1126
CLASS 4 502 543 586 656 712 768 810 853 890 900 914 951 951 1051

Raw ADAU/RAW(Belt only)(Jan 2012 Revision)

Class 114 123 132 148 165 181 198 220 242 275 275+
ELITE 805 881 947 1124 1261 1396 1495 1587 1630 1710 1740
MASTER 741 811 871 1034 1160 1279 1375 1460 1500 1573 1601
CLASS I 660 722 777 922 1034 1148 1226 1301 1337 1402 1427
CLASS II 580 634 682 809 908 1012 1076 1143 1174 1231 1253
CLASS III 507 555 597 708 794 879 942 1000 1027 1077 1096
CLASS IV 443 485 521 618 694 768 822 873 897 941 957

RUM Qualifying totals (RUM VII)

Men 114 123 132 148 165 181 198 220 242 275 SHW
No Wraps NA NA 925 1102 1289 1416 1559 1625 1703 1774 1832
W/ Wraps NA NA 981 1157 1344 1471 1614 1681 1758 1829 1884

USAPL Nationals Qualifying totals

Open NA 953 1025 1152 1257 1350 1422 1505 1554 1598 1670
USPA Multi ply Individual Lift Classifications
CLASS 114 123 132 148 165 181 198 220 242 275 308 SHW
Squat
Int’l Elite 459 500 538 610 668 728 768 820 850 875 914 941
Elite 421 458 494 560 613 668 704 752 780 803 839 864
Master 388 421 454 514 562 613 649 691 716 737 766 789
Class I 349 377 406 462 505 549 579 621 641 659 689 710
Class II 308 332 370 405 442 484 512 546 564 582 607 626
Class III 266 290 312 356 388 422 447 477 494 507 528 544
Class IV 234 253 273 310 337 368 388 414 432 444 462 476
Bench
Int’l Elite 351 382 411 468 522 571 612 656 680 712 743 772
Elite 322 350 377 429 479 524 562 602 624 653 682 708
Master 297 322 347 394 439 480 518 553 573 599 623 647
Class I 267 288 310 355 394 431 461 497 513 536 560 582
Class II 235 254 282 311 345 380 408 437 451 473 494 513
Class III 203 222 238 273 303 331 356 382 395 412 429 446
Class IV 178 193 208 238 263 288 309 331 346 361 375 390
Deadlift
Int’l Elite 465 506 545 593 641 669 695 711 736 747 780 797
Elite 427 465 500 544 588 614 638 652 676 685 716 731
Master 394 427 460 499 539 563 588 599 621 629 654 668
Class I 354 383 412 450 484 505 524 538 555 563 588 601
Class II 312 337 375 394 424 445 463 473 489 497 518 530
Class III 270 294 316 346 372 388 404 414 428 433 450 460
Class IV 237 257 277 301 323 338 351 358 374 379 394 403
USPA Single ply Individual Lift Classifications
CLASS 114 123 132 148 165 181 198 220 242 275 308 SHW
Squat
Int’l Elite 406 448 489 555 616 662 708 746 783 817 864 890
Elite 372 411 449 509 565 608 649 684 718 749 793 817
Master 343 378 413 467 518 557 598 628 660 688 724 746
Class I 309 338 369 420 465 500 533 564 591 615 651 671
Class II 272 297 336 368 408 440 471 496 519 543 574 592
Class III 235 260 284 324 357 383 411 434 454 473 499 514
Class IV 207 227 248 282 310 334 357 376 398 414 436 450
Bench
Int’l Elite 290 315 340 380 416 447 472 497 515 530 554 571
Elite 266 289 312 349 382 411 433 456 473 487 508 524
Master 245 266 287 320 350 376 399 419 434 447 464 478
Class I 221 238 256 288 314 338 356 376 389 400 418 430
Class II 194 210 234 252 276 298 314 331 342 353 368 379
Class III 168 183 197 222 241 259 274 289 299 307 320 330
Class IV 148 160 172 193 210 226 238 251 262 269 280 288
Deadlift
Int’l Elite 464 498 530 585 632 680 708 746 762 774 798 822
Elite 426 457 486 537 580 624 649 684 699 710 732 754
Master 392 420 447 492 532 572 598 628 642 652 669 689
Class I 353 376 400 444 478 513 533 564 575 583 601 619
Class II 311 331 364 388 419 452 471 496 506 515 530 546
Class III 269 290 307 341 367 394 411 434 443 449 460 474
Class IV 236 252 269 297 318 344 357 376 387 392 403 415
USPA raw Individual Lift Classifications
CLASS 114 123 132 148 165 181 198 220 242 275 308 SHW
Squat Classic w/ Wraps
Int’l Elite 384 423 462 524 582 626 669 705 740 772 817 841
Elite 352 388 424 481 534 574 613 647 679 708 749 772
Master 325 357 390 441 490 526 565 594 623 650 684 705
Class I 292 320 349 397 439 472 504 534 558 581 615 634
Class II 257 281 318 348 385 416 445 469 491 513 543 559
Class III 222 246 268 306 338 362 389 410 429 447 471 486
Class IV 195 214 234 266 293 316 338 356 376 391 412 425
Squat Sleeves Only
Int’l Elite 365 403 440 499 554 596 637 671 705 735 778 801
Elite 335 370 404 458 508 547 584 616 646 674 714 735
Master 309 340 371 420 466 501 539 566 594 619 652 672
Class I 278 305 332 379 418 450 480 508 532 554 586 604
Class II 245 268 303 331 367 396 424 447 467 489 517 532
Class III 212 234 255 291 322 345 370 390 409 426 449 463
Class IV 186 204 223 254 279 301 322 339 358 373 393 405
Bench
Int’l Elite 261 284 305 342 374 403 425 447 464 477 499 514
Elite 240 260 280 314 344 370 390 411 425 438 458 471
Master 221 240 258 288 315 339 359 377 391 402 418 431
Class I 199 215 231 259 283 304 320 339 350 360 376 387
Class II 175 189 210 227 248 268 283 298 308 318 331 341
Class III 151 165 177 200 217 233 247 260 269 277 288 297
Class IV 133 144 155 174 189 204 215 226 236 242 252 260
Deadlift
Int’l Elite 418 448 477 527 569 612 637 671 686 697 718 740
Elite 383 411 437 483 522 562 584 616 629 639 659 679
Master 353 378 402 443 479 515 539 566 578 587 602 620
Class I 318 339 360 399 430 462 480 508 518 525 541 557
Class II 280 298 328 350 377 407 424 447 455 464 477 491
Class III 242 261 277 307 330 354 370 390 398 404 414 427
Class IV 212 227 242 268 287 309 322 339 349 353 363 374

100% Raw Individual Lift Classifications

CLASS 114 123 132 148 165 181 198 220 242 275 275+
Squat
ELITE 292 320 348 389 452 495 535 565 590 620 662
MASTER 269 294 320 358 416 455 492 520 543 570 609
CLASS I 239 262 285 319 371 406 439 463 484 508 543
CLASS II 210 230 251 280 325 356 385 407 425 446 477
CLASS III 184 202 219 245 285 312 337 356 372 391 417
CLASS IV 161 176 191 214 249 272 294 311 325 341 364
Bench
ELITE 235 258 275 314 358 387 415 440 462 483 500
MASTER 214 235 253 289 329 356 382 405 425 444 462
CLASS I 193 212 226 257 294 317 340 361 379 396 412
CLASS II 169 186 198 226 258 279 299 317 333 348 363
CLASS III 148 163 173 198 226 244 261 277 291 304 315
CLASS IV 129 142 151 173 197 213 228 242 254 266 275
Deadlift
ELITE 346 374 402 468 537 597 625 642 660 689 700
MASTER 318 344 370 431 494 549 575 591 607 634 644
CLASS I 284 307 330 384 440 490 513 526 541 565 574
CLASS II 249 269 289 337 387 430 450 462 475 496 504
CLASS III 218 236 253 295 338 376 394 404 416 434 441
CLASS IV 190 206 221 257 295 328 344 353 363 379 385
Strict Curl
ELITE 85 100 115 130 142 151 160 168 175 175 175
MASTER 77 91 105 118 130 138 148 156 163 163 163
CLASS I 70 82 94 107 117 124 132 139 144 144 144
CLASS II 61 72 83 94 104 109 116 122 127 127 127
CLASS III 54 63 72 82 90 95 102 107 111 111 111
CLASS IV 46 54 62 70 78 83 88 92 97 97 97