Test Week:
Hit one of the following 5-3-1 rep max of your chosen lift, or across 3 key lifts (I’d be hesitant to focus on any more compound movements as within this block the goal is specific, so you need to be specific across exercise selection and training)
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Example:
3RM x Front Squat – 95kg
1RM x Conventional Deadlift – 150kg
5RM x Barbell Bench Press – 85kg

Session 1: Front Squat [Heavy]
Warm Up: Sled Drag | Calf Raise | Garhammer Raise | Overhead Barbell Tricep Extension | Weighted Wrist Extension
Potentiation: Seated Box Jump
Main Lift: Front squat: 4 x 5 @ 80-85% 3RM
Assistance Work: Lunge | T-bar row | Triceps | Side Bend
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[Rest Day]
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Session 2: Deadlift [Heavy]
Warm Up: Sled Push | Ring Row | Good Morning | Wall Sit
Potentiation: Sprint / Broad jump
Main Lift: Deadlift 4 x 5 @ 70% 1RM
Assistance Work: Adductor Machine | Alternating DB Overhead Press | Lateral Raise
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Session 3: Bench Press [Heavy] + Front Squat [Assistance]
Warm Up: Thoracic Spine Mobility | Crawl | Cable Pull Down
Potentiation: Med Ball Chest Pass
Main Lift: Bench Press 4 x 7 @ 70-80% 5RM
Secondary Lift: Front Squat 1 x 7-5-3 [tempo] @ 60-70% 3RM
Assistance Work: Pull Up | Hamstring Curl | Sandbag Carry
—
[Rest Day]
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Session 4: Deadlift + Assistance
Warm Up: Sled Work | Reverse Hyper | Lateral Lunge
Potentiation: Sandbag Clean | Hang Power Clean
Main lift: Deadlift 6 x 3 @ 60% 1RM
Secondary Lift: Zercher Split Squat 1 x 5-4-3-2 reps
Assistance Work: Pull Up | Single Leg RDL | Incline Bench Press
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Session 5: Assistance + Optional
Warm Up: Assault Bike | Sled Work | Carries | Core Isometrics
Main: 20-30:00 Low Aerobic Training
Assistance: Lu Raise | Knee Extension | Calf Raise | Copenhagen
—
[Rest Day]

Week 1:
Session 1: 4 x 5 Front squat @ 80-85% 3RM
Session 2: 4 x 5 Deadlift @ 70% 1RM
Session 3: 4 x 7 Bench press @ 70% 5RM
—
Week 2:
Session 1: 5 x 5 Front squat @ 85% 3RM
Session 2: 5 x 5 Deadlift @ 75-80% 1RM
Session 3: 5 x 5 Bench press @ 85% 5RM
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Week 3:
Session 1: 6 x 3 Front squat @ 85% 3RM + 3 x 2+2 Cluster sets @ 90% 3RM
Session 2: 5 x 3 Deadlift @ 80% 1RM
Session 3: 6 x 4 Bench press @ 75-80% 5RM
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Week 4:
Session 1: 6 x 2 Front squat @ 90% 3RM + 3 x 2+1 Cluster sets @ 92% 3RM
Session 2: 6 x 2 Deadlift @ 85-90% 1RM
Session 3: 3 x 3 Bench press @ 80-85% 5RM + 3 x 2+2 Cluster sets @ 90% 5RM
—
Week 5:
Session 1: 5 x 1 Front squat @ 92-95% 3RM + 3 x 2+1 Cluster sets @ 92% 3RM
Session 2: 6 x 2 Deadlift @ 90% 1RM
Session 3: 2 x 4 Bench press @ 90% 5RM + 4 x 2+2 Cluster sets @ 92% 5RM
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Week 6:
Session 1: 3RM Front squat test
Session 2: 1RM Deadlift
Session 3: 5RM Bench press