tsa intermediate

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Q: Give me some stats on this baby.

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Q: What's that lsRPE column? What's lsRPE?

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Q: Why did you use RPE on assistance work?

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Q: How would you characterize the periodization?

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Q: What do I do before and after this to maximize progress?

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Q: Can I use this for a meet?

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Q: Why 9 weeks?

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Q: What's all that other stuff on the MAXES+CHART tab?

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Q: Can I swap X for Y?

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Q: How can I ever repay you?

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Q: For my testing at the end, what should I shoot for?

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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.

Enter your 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.

Look over 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 results

Read through the FAQ below, and if you have further questions, don't hesitate to ask via email to [email protected] or [email protected]

Ok! For most of the training cycle, over half of your training weekly volume will come from bench press and variations, with the next highest chunk coming from squats. Bench generally responds well to a higher volume approach than the other lifts. Volume will rise over the first 5 weeks (as will intensity), before both gradually taper toward the end of the cycle. Actual per-lift intensity rises, but the relative intensity drops.

That stands for last set RPE, a measure of how hard you are training. Its simply the RPE of your very final set. It allows us to see how hard the training ACTUALLY is versus how hard we planned it to be. It’s a good idea for you to get in the habit of rating each movement

Using rep ranges are a fine way to go too, but otherwise we have no concrete way of pushing progression on a movement where we have no 1RM data, and it would be pointless to get. It allows us to target a specific subjective difficulty.

Well, this is a daily undulating approach (DUP) with a more linear pattern at the weekly level. No need to be fancy for the general intermediate lifter with complex weekly loading schemes.

We have built in an intro week, which allows athletes to begin immeidately. If you completed the approach and want to run it again, we suggest a one-week deload before beginning again.

For sure. Although you will have to change the last week so that all of the tests line up on your meet day (Saturday, usually). I'd suggest either practicing openers on Monday or 1-3 x 1 x 85% and 3 x 3 x 70% on Wednesday for just squat and bench. Rest for the remainder of days and kill it at your meet.

An intermediate level lifter can probably see measurable progress over 8 weeks. We added an extra introductory week at reduced volume and intensity to ramp into the main work.

Don't worry about it. It’s a way to adjust loads for athletes who are either high rep dominant or low rep dominant, but I wouldn't worry about it. Play with those values at your own peril

Sure, but keep in mind we designed this so that you can progress. If you want to add, change, or remove things, we won't stop you. But we also don't suggest it the first go-around.

Aw shucks. Just progress well on the approach, share it, and if you want to contribute to more things like this in the future, we have a donate button at www.thestrengthathlete.com/freebies

We suggest small PR attempts of 5lbs on upper body and 10lbs on lower body. If you are successful, you are welcome to go up until you reach a weight you cannot do, or is an RPE 9.5! It is better to start manageable than to shoot too high and end on a bad note. Small progress over time amounts to large progress. For instance, +10/+5/+10 on your lifts every 10 weeks amounts to a giant 125lbs to your total in a year

GENERAL WARMUP GUIDELINES

CARDIOVASCULAR WARMUP (CHOOSE AT LEAST THREE)MOVEMENT: DESCRIPTION:

1) CLICK TO CHOOSE n/a 1)



4) Broad Jump, squat landing 4)

5) Leg Swings 5)

We will start here for warmup guidelines. Use this warmup exactly as written for 3 weeks before making changes, after which you should customize it based on your preference for more or less work needed in a specific area. The purpose of warmup is to prepare you to lift effectively, prevent injury, and rehearse movement patterns. This should not take you more than 15 minutes at your slowest, 10 minutes on average.

begin in a neutral athletic stance. Swing the arms (small) and jump forward, landing in a neutral shoulder width squat stance. Bend the knees and absorb the landing, finishing in a full deep squat. Repeat 5-10x.

10x front/back, 10x side/side per leg. Keep torso vertical, reach higher and higher each swing.

GENERIC DYNAMIC STRETCH/ACTIVATIONMOVEMENT: DESCRIPTION:Shoulder Roll 1)

Cat/Camel 2)

Donkey Kick 3)

Glute Bridge 4)

Hollow Rock 5)

6)

FOAM ROLL

7)

We will start here for warmup guidelines. Use this warmup exactly as written for 3 weeks before making changes, after which you should customize it based on your preference for more or less work needed in a specific area. The purpose of warmup is to prepare you to lift effectively, prevent injury, and rehearse movement patterns. This should not take you more than 15 minutes at your

from the quadruped position, retract the scapula, shrug and roll the shoulders in a circular motion 5-15 times

from the quadruped position, bridge the thoracic spine and press the hips towards the shoulders. Then, arch the back and reach the shin toawrd the ceiling. Repeat 5x.

from the quadruped position, drive the heel outward and upwards, activating the glutes. Perform 5-10x per side

flip over on your back and lie down on the ground. Draw the knees upward and drive your heels down into the floor and press the hips up toward the ceiling. Contract the glutes. Repeat 10x

Lie down on your back, keep the ankles together and the hands together and pointed toward the ceiling. Maintain a slightly elevated position with the legs and rock forward and backward, engaging the abs. The movement can be made easier and harder by changing the bend of the knees and location of the hands.

Anterior Leg/IT Band foam roll the quads and IT band 5x each.Glutes/Piriformis foam roll the glutes and then position the legs in a

crossed position and foam roll the glutes/piriformis

BENCH PRESSMOVEMENT: DESCRIPTION:Theraband Band Pull-apart

Band Dislocations

Theraband Band Pull-apart RD#2

Lat Pulldown

Close Grip Bench Press with an unloaded bar, perform 10x CGBP

Ultra-wide Grip Bench Press

Competition Press

cinch the band for moderate tension. Drop the shoulders, arch the spine slightly and perform 20 band pull-aparts, and then an additional 20 at an elevated angle

cinch the band for light to moderate tension. Keep the elbows locked and rotate the arms in full circles from the front to the back. Repeat 10x

double up the band by wrapping it around a pole or post. Hold both ends in one hand and use your other arm to brace against something else. Perform 10x pull-aparts per arm.

set a lat pulldown with light weight. Perform 10-20 repetitions with good form

with an unloaded bar, perform 10x ultra-wide presses

with an unloaded bar, perform 10x competition presses

TSA INTERMEDIATE 9-WEEK TRAINING CYCLE

WEEK 1 9 WEEKS OUT

DAY 1 INTRO WEEKSETS REPS %1RM LOAD lsRPE

SQ1 SQUAT Squat 4 5 73% 250BN 1 BENCH Bench Press 3 7 69% 130

lat ACC Chest Supported Row 3 6 @7RPE BN acc BENCH Close Grip Bench Press 3 6 @7RPE

DAY 2DL 1 DEADLIFT Deadlift 3 4 77% 330BN 2 BENCH Bench Press 4 5 73% 140

lats 2 ACC Bent Row 3 6 @7.5RPE

DAY 3SQ 2 SQUAT Squat 3 7 69% 235

shoulders ACC Overhead Press 2 8 @7.5 RPE lats 3 ACC Chest Supported Row 3 10 @7.5RPE

glutes ACC Barbell Glute Thrust 3 4 @7RPE

DAY 4BN 3 BENCH Bench Press 3 4 76% 145DL 2 DEADLIFT Pause Deadlift, 1" off floo 2 3 68% 290

lats 4 ACC Bent Row 4 5 @8RPE BN acc BENCH Close Grip Bench Press 2 3 @8RPE

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12-week VOL vs. Intensity

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TSA INTERMEDIATE 9-WEEK TRAINING CYCLE

WEEK 2 8 WEEKS OUT

DAY 1notes: SETS REPS %1RM LOAD lsRPE

SQUAT Squat 5 5 75% 255BENCH Bench Press 4 7 71% 135ACC Chest Supported Row 4 6 @8.5RPE BENCH Close Grip Bench Press 4 6 @8RPE

DAY 2DEADLIFT Deadlift 4 4 80% 345BENCH Bench Press 5 5 75% 145ACC Bent Row 4 6 @9RPE

DAY 3SQUAT Squat 4 7 71% 240ACC Overhead Press 3 8 @8.5RPE ACC Chest Supported Row 4 10 @8.5RPE ACC Barbell Glute Thrust 3 6 @8RPE

DAY 4BENCH Bench Press 4 4 78% 150DEADLIFT Pause Deadlift, 1" off fl 3 3 70% 300ACC Bent Row 5 5 @9RPE BENCH Close Grip Bench Press 3 3 @9RPE

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WEEK 3 7 WEEKS OUT






WEEK 4 6 WEEKS OUT






WEEK 5 5 WEEKS OUT

DAY 1notes: Planning SETS REPS

SQ1 SQUAT Squat 5 5BN 1 BENCH Bench Press 4 7

lat ACC Chest Supported Row 3 6BN acc BENCH Close Grip Bench Press 3 6

DAY 2DL 1 DEADLIFT Deadlift 4 4BN 2 BENCH Bench Press 5 5

lats 2 ACC Bent Row 3 6

DAY 3SQ 2 SQUAT Squat 4 7

shoulders ACC Overhead Press 2 8lats 3 ACC Chest Supported Row 3 10

glutes ACC

DAY 4BN 3 BENCH Bench Press 4 4DL 2 DEADLIFT Pause Deadlift, 1" off fl 3 3

lats 4 ACC Bent Row 3 5BN acc BENCH Close Grip Bench Press 3 3

WEEK 6 4 WEEKS OUT

DAY 1%1RM LOAD lsRPE notes: SETS REPS82% 280 SQUAT Squat 5 378% 150 BENCH Bench Press 4 6

@8.5RPE ACC Chest Supported Row 5 5@8RPE BENCH Close Grip Bench Press 5 5

DAY 285% 365 DEADLIFT Deadlift 4 281% 155 BENCH Bench Press 4 4

@9RPE ACC Bent Row 4 6

DAY 378% 265 SQUAT Squat 3 5

@8.5RPE ACC Overhead Press 3 [email protected] ACC Chest Supported Row 4 8

ACC Barbell Glute Thrust 4 5

DAY 484% 160 BENCH Bench Press 5 377% 330 DEADLIFT Pause Deadlift, 1" off fl 3 2

@9RPE ACC Bent Row 5 5@8RPE BENCH Close Grip Bench Press 3 3

WEEK 7 3 WEEKS OUT



000 DAY 2

87% 375 DEADLIFT Deadlift 4 183% 160 BENCH Bench Press 4 4

@9RPE ACC Bent Row 4 5000 DAY 3

81% 275 SQUAT Squat 3 [email protected] ACC Overhead Press 3 [email protected] ACC Chest Supported Row 4 8@8RPE ACC Barbell Glute Thrust 3 4

000 DAY 4

87% 165 BENCH Bench Press 4 278% 335 DEADLIFT Pause Deadlift, 1" off fl 3 2

@9RPE ACC Bent Row 4 4@9RPE BENCH Close Grip Bench Press 4 2

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WEEK 8 2 WEEKS OUT



000 DAY 2

90% 385 DEADLIFT Deadlift 3 185% 165 BENCH Bench Press 3 3

@9RPE ACC Bent Row 3 5000 DAY 3

84% 285 SQUAT Squat 3 [email protected] ACC Overhead Press 3 [email protected] ACC Chest Supported Row 3 8@8RPE ACC

000 DAY 4

90% 175 BENCH Bench Press 1 181% 350 DEADLIFT

@9RPE ACC

@9RPE BENCH Close Grip Bench Press 3 200

WEEK 9

DAY 1%1RM LOAD lsRPE notes: Planning93% 315 SQ1 SQUAT

81% 155 BN 1 BENCH

@8.5RPE lat ACC

@8RPE BN acc BENCH

000 DAY 2

93% 400 DL 1 BENCH

87% 165 BN 2 ACC

@9RPE ACC

000 DAY 3

86% 290 ACC

@8.5RPE ACC

@8.5RPE ACC

ACC

000 DAY 4

93% 180 BN 3 DEADLIFT

lats ACC

BN acc BENCH

@9RPE ACC

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1 WEEK OUT relative weekly intensity:

SQUAT

SETS REPS %1RM LOAD lsRPE notes: NLSquat 1-3RM 0

0Chest Supported Row 3 5 @8.5RPE

0

DAY 2Bench Press 1-3RM 0Overhead Press 3-5RM

DAY 3Squat 69% Overhead Press 2 8 @7.5 RPE Chest Supported Row 3 10 @7.5RPE Barbell Glute Thrust 3 4 @7RPE

DAY 4Deadlift 1-3RM 0Bent Row 3 3 @9RPE Close Grip Bench Press 3-5RM 0

1 2 3 4

10 100.0% 95.9% 93.0% 90.2%

9.5 98.0% 94.5% 91.6% 88.9%

9 95.9% 93.0% 90.2% 87.6%

8.5 94.5% 91.6% 88.9% 86.4%

8 93.0% 90.2% 87.6% 85.2%

7.5 91.6% 88.9% 86.4% 84.0%

7 90.2% 87.6% 85.2% 82.8%

6.5 88.9% 86.4% 84.0% 81.7%

MAXES:

lbsSQUAT: 340.0 340

BENCH: 192.0 -OR- 192

SUMO DEADLIFT: 430.0 430

these values below adjust the RPE chart for lifters who are lower or higher rep dominant, and generally not to be used

formula: high rep dominant:A: 1 (normal = 1) low rep dominant:

formula: high rep dominant:A: 1 (normal = 1) low rep dominant:

WT x REPS

adjustments less than three reps (low rep dominant)

= percentage ^ A

adjustments greater than three reps (high rep dominant)

= percentage ^ A

1 2 3 4 5 6 7 8 9 10 11 1255.0%

60.0%

65.0%

70.0%

75.0%

80.0%

85.0%

90.0%

95.0%

100.0%

RPE 10RPE 9.5RPE 9RPE 8.5RPE 8RPE 7.5RPE 7RPE 6.5

5 6 7 8 9 10

87.6% 85.2% 82.8% 80.5% 78.3% 76.2%

86.4% 84.0% 81.7% 79.4% 77.3% 74.7%

85.2% 82.8% 80.5% 78.3% 76.2% 73.2%

84.0% 81.7% 79.4% 77.3% 74.7% 72.0%

82.8% 80.5% 78.3% 76.2% 73.2% 70.7%

81.7% 79.4% 77.3% 74.7% 72.0% 69.5%

80.5% 78.3% 76.2% 73.2% 70.7% 68.1%

79.4% 77.3% 74.7% 72.0% 69.5% 66.9%

MAXES:

1

1

1

these values below adjust the RPE chart for lifters who are lower or higher rep dominant, and generally not to be used

(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1RMs

(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1RMs

WT x REPS

1 2 3 4 5 6 7 8 9 10 11 1255.0%

60.0%

65.0%

70.0%

75.0%

80.0%

85.0%

90.0%

95.0%

100.0%

RPE 10RPE 9.5RPE 9RPE 8.5RPE 8RPE 7.5RPE 7RPE 6.5

11 12

73.2% 70.7%

72.0% 69.5%

70.7% 68.1%

69.5% 66.9%

68.1% 65.6%

66.9% 64.4%

65.6% 63.0%

64.4% 61.8%

lower rep dominant athletes cannot perform high reps with higher %1RMs

lower rep dominant athletes cannot perform high reps with higher %1RMs

RPE - RATE OF PERCEIVED EXERTION

Q: What is RPE and why is it useful?

Q: I see a protocol that looks like this: 3x8 @8 RPE. What do I do?

Sample Exercise using repeat method1x5x135 warmups1x4x225 warmups1x4x275 warmups1x8x295 @7 RPE <-- 1st gauging set

#1 1x8x305 @8 RPE <-- 1st work set#2 1x8x305 @8 RPE <-- repeat set

#3 1x8x305 @8.5 RPE <-- repeat set

RPE (rate of perceived exertion) is a rating system that allows athletes to measure how hard something feels to you at the time. It is a subjective measure of your strength at a given time. We rate this on a scale from one to ten. The higher the number, the harder the set felt. It is also a way to quantify those feelings we have immediately post-set of gauging how difficult it was. “I could maybe have done 1 or 2 more reps.” The RPE scale quantifies this.

RPE allows you to regulate your training intensity based on your condition right now. Not your last meet, yesterday, or even your last set. It allows you to quantify where your preparedness is at any given time.

This is known as a repeat set, and we often use this method for assistance movements, or cases where 1RMs are not established or difficult to establish. As the name implies, you try to repeat the same load and reps on subsequent sets. As fatigue rises, your RPE will also rise. By monitoring this rise in RPE, you can determine your level of fatigue and when its time to add more weight to the bar.

The first thing you will do is work up to the prescribed rep & RPE as directed. You will want to warm up and ramp up the weights to what will be your working weight for your top set at RPE 8. From there, you will repeat this for the number of remaining sets (in this example, it would be 2 more sets, for 3 total sets).

To progress week to week, monitor the rise in RPE over the course of the sets. If you are finding a 0-0.5 RPE jump from first to last set, it’s safe to add some weight next time. If you are finding an increase of 1+ RPE, leave the load as is for next week.

Q: I need to work up to a top set of 1x4 @8.5RPE. How can I figure out what load to use?

First, we need to determine your estimated 1RM (e1RM). Look up the rep/RPE numbers for the last time you did today’s exercise. Find the associated percentage and divide the weight used by the percentage. This will give you your e1RM. We can estimate our top set for the day using the RPE chart to help determine how much weight will be used. [email protected] yields ~85%. Multiply your e1RM by the percentage to determine your top set load.

After warming up, we suggest ~2 “gauging” sets at the top set prescribed rep range, but for each gauging set you climb 1 RPE closer to the assigned top set RPE. In order to feel confident picking that load based on how you are feeling do your first “gauging” set at 4 reps @ 7 RPE, and another one at 4 reps @ 8 RPE (Notice we are increasing an RPE with each gauging set). At this point you should be able to fairly accurately estimate a load that would yield 4 reps @ 8.5 RPE for your top set.

A general rule is to subtract 5% for each RPE below the top set. So your target for the first set will be about 10% below your top set (5% per RPE * 2 RPE’s below the top set = 10%). The point of the ramp up sets isn’t necessarily to nail them right on the money, but rather to do the reps and get close on the RPE and for the top set, you want to be within a half RPE of the prescribed numbers.

tsa intermediate

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