Level: Intermediate 
Sessions Per Week: 4
Total Weeks: 12
Total Pages included in PDF: 66
 
Overview for first 6 weeks
This is a 12 week program written in four 3 week waves.  The first 6 weeks will rotate through 3 Squat variations, 3 deadlift variaitons and 3 bench press variations.  Each week you will have 2 lower sessions and 2 upper sessions.  One session each week will focus on maxing out each movment followed by some backdown sets and the other session will be focused on strength speed and max repetition with a fixed intensity of 75 and 85%.  Unilateral accessories will progress in intensity during these 6 weeks.  All other accessories will increase in both volume and intensity.  In the second 6 weeks, you will see more specificity to Back Squat, Bench Press and Deadlift.  You'll have a mock meet on week 6 and a modified mock meet week 10.  Below is a summary of exercises and rep schemes.  As far as performance expectations, in training maxes should slowly increase after week 6 and as you get closer to contest week you will be using less volume and should recover more to peak on contest day.   
 
Squat Variations: Back Squat, Front Squat, Box Squat
Deadlift Variaitons: Deadlift, Deficit Deadlift, Block Deadlift
Bench Variations: Bench Press, Close Grip Bench Press, Paused Bench 
 
Overview for weeks 7-12
The final 2 waves have been reverse engineered from week 12 to week 7.  We will continue to rotate exercises on max effort days only listed below. For your dynamic days you will only use Back Squat, Bench Press, and Deadlift.  Why not max on the big three each week??  We need a recovery strategy.  We will use you squat variaitons for an example, but the concept is true in all lifts. Your highest max in terms of weight will be on your Back Squat, your lowest will likely be Front Squat and Box Squat should be somewhere in the middle.  This is a natural way to allow you to use your full intent, but the exercise will be a natural governor of stress because although you can try, you likely won't box squat more than your back squat.  This creates a medium, low, high wave of intenisty week to week.  We have purposely places the "low" variation the week before your meet for recovery purposes and worked backwards.  The expectation is your central nervous system is the most recovered the week after a low week.  On the other side we've installed a similar system on the dynamic days.  Week 7 you lift 2,520% of your max, Week 8 is 2,100%, Week 9 is 1,920%, Week 10 is 1,680%, Week 11 is 1,400% and finally on meet week you will hit 1,280%.  Each week slightly less total work than the last, which should really allow realization of your max strength come meet day.
 
Squat Variations: Box Squat, Front Squat, Back Squat
Deadlift Variations: Block Pull, Deficit Deadlift, Deadlift
Bench Press Variations: Spotto, Touch and Go, Comp Bench
 
Sample Days
Check the images for a lower and an upper sample day from week 1
 
There is nothing missing from this prep, you will have guidance from day 1 all the way to competition day.  This program includes commands and other neccessary education you will need to be prepared for your competition.