Welcome to the next phase of your training! This new training block contains the famous TPS 12/15/20 Squat Wave. This wave has been used by Powerlifters and Strongman athletes for decades with great success. It will have you doing high rep breathing squats as your primary exercise. High rep breathing squats build strength, muscle mass
This block will focus on getting you STRONG(er) after you crushed Block 1A. You will be using higher percentages/RPE than the last one, while still accommodating for the extended Covid layoff. It can also be used by any lifter as an 8 week off season block to increase the three lifts with a focus on
This block will focus on getting you STRONG after you acclimated back to training post Covid. You will be using higher percentages/RPE than the last one, while still accommodating for the extended Covid layoff. It can also be used by any lifter as an 8 week off season block to increase the three lifts with
Programming in this block will be a little different than the usual. We will use an RPE scale that is unlike our others. When returning from an extended layoff from strength training it is crucial that you take your time and allow your body to adapt all over again to the training stimulus and requirements.
Exercise Sets Reps 1 Squat 1 2 2 RPE 8/85% 2 RPE 9/90% 2 Band Pullthrough Smooth and controlled 4 12-15 3 Box Plank + McGill Crunch 3 ALAP 10-12 each side Exercise Sets Reps 1 Bench Press 1 1 1
Exercise Sets Reps 1 Squat 1 2 3 RPE 8/80% 3 RPE 9/85% 2 Good Morning 3RM 3 TKE + Nordic Leg Curl (Use band if needed) 4 15-20 AMAP 4 SLSU with weight + Side Bends 4 10 10 each side
Exercise Sets Reps 1 Squat RPE 8/80% 4 3 2 Good Morning 5RM 3 TKE + Nordic Leg Curl (Use band if needed) 3 15-20 AMAP 4 SLSU with weight + Side Bends 4 8 8 each side
Exercise Sets Reps 1 Box Squat RPE 9/75% 5 5 2 Snatch Grip RDL 3RM 3 Reverse Alternate Lunge 4 8 each leg 4 Tempo Seated Band Good Morning 3 count down / 3 count up 3 12 5 HFBR 1 with weight + Ab Wheel 4 10 10
Exercise Sets Reps 1 Box Squat RPE 8/70% 5 5 2 Snatch Grip RDL 6RM 3 Reverse Alternate Lunge 3 8 each leg 4 Tempo Seated Band Good Morning 5 count / 5 count up 3 8 5 HFBR 1 with weight + Ab Wheel 4 8
Exercise Sets Reps 1 1/1000 Pause Squat RPE 8/75% 5 3 2 Koklyaev Deadlift 8RM 3 Step Ups1 3 12 each leg 4 Band Pullthrough 2 3 1 short of failure 5 Banded Twists 4 15-20 each side slow and controlled Notes: 1. Step Ups: Pyramid up in weight so you
