To have your own copy to ed

Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight
Squat TS RPE
Bench Press
Bench TS Weight
Bench TS RPE
Deadlift
Deadlift TS Weight
Deadlift TS RPE
Total

Week 1
Day 1
Competition Tempo Bench Sets Reps Weight RPE Last Set
<---Insert
Press 3-1-0 Tempo Bench
Competition 1 4 @ 6 RPE Weight
Press 3-1-0 Tempo Bench
Competition 1 4 #VALUE!
Press 3-1-0
Press/Machine Press of 3 4 @ #VALUE!
7 RPE each
Choice 3 12 set
Pulldown of Choice 4 10 @ 7-8 RPE
Row of Choice 4 10 @ 7-8 RPE

Week 1
Day 2
Competition Pause Squat Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Pause Squat 1 3 @ 6.5 RPE Weight
0-1-0
Competition Pause Squat 1 5 #VALUE!
0-1-0
Press 0-1-0 (3 fingers in 3 5 #VALUE!
from
Pressnormal
0-1-0 (3grip)
fingers in 1 8 180
from normal grip) 3 8 160 <---Insert
RDLs 2-0-0 1 8 @ 6 RPE Weight
RDLs 2-0-0 2 8 #VALUE!
Belt Squat/Leg Press 1 10 @@ 8 RPE
7 RPE each
Belt Squat/Leg Press 3 12 set
 Week 1
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 3 @ 6.5 RPE Weight
many sets you
0-1-0
Competition Bench Press 1+ (4 total sets) 5 #VALUE! did
0-1-0 #VALUE! 5 #VALUE!
Dumbbell Bench Press 1 8 @@ 8 RPE
7 RPE each
Dumbbell Bench Press
Chest Supported Row of 3 8 set
Choice
Tricep Extension of 4 12 @ 7-8 RPE
Choice 3 12 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
High Bar/SSB Squat 1 4 270
High
PauseBar/SSB
DeadliftSquat
0-1-0 (just 3 6 230 <---Insert
off the floor)
Pause Deadlift 0-1-0 (just 1 3 @ 6 RPE Weight
off the Deadlift
Pause floor) 0-1-0 (just 1 3 #VALUE!
off the floor)
Hamstring Machine Curl of 2 5 #VALUE!
Choice 3 10 @ 7-8 RPE
Facepulls 3 12 @ 8 RPE
have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

#VALUE! #VALUE! #VALUE! #VALUE! 10
@ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE 9.5
#VALUE! #VALUE! #VALUE! #VALUE! 9
#VALUE! #VALUE! #VALUE! #VALUE! 8.5
@ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE 8
#VALUE! #VALUE! #VALUE! #VALUE! 7.5
#VALUE! #VALUE! #VALUE! #VALUE! 7
@ 6 RPE @ 6.5 RPE @ 7 RPE @ 7.5 RPE 6.5
#VALUE! #VALUE! #VALUE! #VALUE! 6
#VALUE! #VALUE! #VALUE! #VALUE!

Week 2
BE Range TE Range KG Volume Sets
215 230 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4

Week 2
BE Range TE Range KG Volume Sets
295 315 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
82.5 1440 1
72.5 3840 3
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
1
3
 Week 2
BE Range TE Range KG Volume Sets
240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
4
3

Week 2
BE Range TE Range KG Volume Sets
122.5 1080 1
105 4140 3
365 385 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
Had 1 more rep left in the tank Bench
Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
Had 2 more reps left in the tank
Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat
Maybe had 4 more reps left in the tank, definitely had 2 more left Bench
Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
4 @ 6.5 RPE Weight 220 235 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 @ #VALUE!
7 RPE each #VALUE! #VALUE!
12 set
10 @ 7-8 RPE
10 @ 7-8 RPE

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
3 @ 7 RPE Weight 300 320 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 185 85 1480
8 165 <---Insert 75 3960
8 @ 6 RPE Weight #VALUE! #VALUE!
8 #VALUE! #VALUE! #VALUE!
10 @@ 8 RPE
7 RPE each
12 set
 BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
3 @ 7 RPE Weight
many sets you 245 260 #VALUE! #VALUE!
5 #VALUE! did #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 @@ 8 RPE
7 RPE each
8 set
12 @ 7-8 RPE
12 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 280 127.5 1120
6 235 <---Insert 107.5 4230
3 @ 6.5 RPE Weight 370 395 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
10 @ 7-8 RPE
12 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat
Secondary Bench Primary Bench Tertiary Bench
Secondary Deadlift Primary Deadlift

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 4 @ 7 RPE Weight 225 240
1 4 #VALUE!
3 4 @ #VALUE!
7 RPE each
3 12 set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 3 @ 7.5 RPE Weight 305 325
1 5 #VALUE!
3 5 #VALUE!
1 8 190
3 8 170 <---Insert
1 8 @ 6.5 RPE Weight
2 8 #VALUE!
1 10 @@ 8 RPE
7 RPE each
3 12 set
 Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 3 @ 7.5 RPE Weight
many sets you 245 265
1+ (4 total sets) 5 #VALUE! did
#VALUE! 5 #VALUE!
1 8 @@ 8 RPE
7 RPE each
3 8 set
4 12 @ 7-8 RPE
3 12 @ 8-9 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 290
3 6 245 <---Insert
1 3 @ 7 RPE Weight 375 400
1 3 #VALUE!
2 5 #VALUE!
3 10 @ 7-8 RPE
3 12 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 4 @ 7.5 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 @ #VALUE!
7 RPE each
3 12 set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 3 @ 8 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
85 1520 1 8 195
77.5 4080 3 8 175
#VALUE! #VALUE! 1 8 @ 7 RPE
#VALUE! #VALUE! 2 8 #VALUE!
1 10 @@ 8 RPE
7 RPE each
3 12 set
 Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 3 @ 8 RPE
#VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE!
#VALUE! #VALUE! #VALUE! 5 #VALUE!
1 8 @@ 8 RPE
7 RPE each
3 8 set
4 12 @ 7-8 RPE
3 12 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight
132.5 1160 1 4 295
110 4410 3 6 250
#VALUE! #VALUE! 1 3 @ 7.5 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
3 10 @ 7-8 RPE
3 12 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight 230 240 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight 310 330 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
87.5 1560
<---Insert 80 4200
Weight #VALUE! #VALUE!
#VALUE! #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
many sets you 250 265 #VALUE! #VALUE!
did #VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
135 1180
<---Insert 112.5 4500
Weight 380 405 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
Day 1
Competition Tempo Bench Sets Reps Weight RPE Last Set
Press 3-1-0 Tempo Bench
Competition 1 3 #VALUE!
Press 3-1-0 Tempo Bench
Competition 1 3 #VALUE!
Press 3-1-0
Press/Machine Press of 3 3 #VALUE!
90% of last
Choice 2 12 week's weight
Pulldown of Choice 3 10 @ 6-7 RPE
Row of Choice 3 10 @ 6-7 RPE

Week 5
Day 2
Competition Pause Squat Sets Reps Weight RPE Last Set
0-1-0
Competition Pause Squat 1 2 #VALUE!
0-1-0
Competition Pause Squat 1 4 #VALUE!
0-1-0
Press 0-1-0 (3 fingers in 3 4 #VALUE!
from
Pressnormal
0-1-0 (3grip)
fingers in 1 7 180
from normal grip) 3 7 165
RDLs 2-0-0 1 7 #VALUE!
RDLs 2-0-0 1 7 #VALUE!
90% of last
Belt Squat/Leg Press 1 10 week's
90% ofweight
last
Belt Squat/Leg Press 2 12 week's weight
 Week 5
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
0-1-0
Competition Bench Press 1 2 #VALUE!
0-1-0
Competition Bench Press 1+ (4 total sets) 4 #VALUE!
0-1-0 #VALUE! 4 #VALUE!
90% of last
Dumbbell Bench Press 1 8 week's
90% ofweight
last
Dumbbell Bench Press
Chest Supported Row of 2 8 week's weight
Choice
Tricep Extension of 3 12 @ 6-7 RPE
Choice 2 12 @ 7 RPE

Week 5
Day 4 Sets Reps Weight RPE Last Set
High Bar/SSB Squat 1 3 265
High
PauseBar/SSB
DeadliftSquat
0-1-0 (just 2 5 225
off the floor)
Pause Deadlift 0-1-0 (just 1 2 #VALUE!
off the Deadlift
Pause floor) 0-1-0 (just 1 2 #VALUE!
off the floor)
Hamstring Machine Curl of 1 4 #VALUE!
Choice 2 10 @ 6-7 RPE
Facepulls 2 12 @ 7 RPE
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
82.5 1260
75 3465
#VALUE! #VALUE!
#VALUE! #VALUE!
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
120 795
102.5 2250
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 To have your own copy to ed

Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight
Squat TS RPE
Bench Press
Bench TS Weight
Bench TS RPE
Deadlift
Deadlift TS Weight
Deadlift TS RPE
Total

Week 1
Day 1
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 5 @ 6.5 RPE Weight
0-1-0
Competition Bench Press 1 5 #VALUE!
0-1-0
Press/Machine Press of 3 5 @ #VALUE!
7 RPE each
Choice 3 10 set
Pulldown of Choice 4 9 @ 7-8 RPE
Row of Choice 4 9 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set
<---Insert
Competition Squat 1 1 @ 7 RPE Weight
<---Insert
Competition Squat 1 3 @ 6.5 RPE Weight
Competition Squat 1 4 #VALUE!
Competition Squat Bench
Larsen Competition 3 4 #VALUE!
Press
Larsen0-1-0
Competition Bench 1 7 195
Press 0-1-0
0 (45 sec rest b/w each 3 7 175
set) (just off the floor) 5 1 340 <---Insert
RDLs 2-0-0 1 7 @ 6 RPE Weight
RDLs 2-0-0 1 7 #VALUE!
Belt Squat/Leg Press 1 8 @ 8 RPE
 @ 7 RPE each
Belt Squat/Leg Press 3 10 set

Week 1
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 1 @ 7 RPE Weight
<---Insert
0-1-0
Competition Bench Press 1 4 @ 6.5 RPE Weight
many sets you
0-1-0
Competition Bench Press 1+ (4 total sets) 4 #VALUE! did
0-1-0 #VALUE! 4 #VALUE!
Dumbbell Bench Press 1 7 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row of 3 7 set
Choice
Tricep Extension of 4 10 @ 7-8 RPE
Choice 3 10 @ 8-9 RPE

Week 1
Day 4
Competition Pause Squat Sets Reps Weight RPE Last Set
0-1-0
Competition Pause Squat 1 5 270
0-1-0 3 5 240 <---Insert
Competition Deadlift 1 1 @ 6 RPE Weight
<---Insert
Competition Deadlift 1 3 @ 5 RPE Weight
Competition Deadlift 1 4 #VALUE!
Competition DeadliftCurl of
Hamstring Machine 2 4 #VALUE!
Choice 3 9 @ 7-8 RPE
Facepulls 3 10 @ 8 RPE
have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

0.0 0.0 0.0 0.0 10
@ 7 RPE
<---Insert @ 7 RPE
<---Insert @ 7.5 RPE
<---Insert @ 8.5 RPE
<---Insert 9.5
Weight Weight Weight Weight 9
0.0 0.0 0.0 0.0 8.5
@ 7 RPE
<---Insert @ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 8.5-9 RPE
<---Insert 8
Weight Weight Weight Weight 7.5
0.0 0.0 0.0 0.0 7
@ 6 RPE
<---Insert @ 7 RPE
<---Insert @ 7 RPE
<---Insert @ 8 RPE
<---Insert 6.5
Weight Weight Weight Weight 6
0.0 0.0 0.0 0.0

Week 2
BE Range TE Range KG Volume Sets
225 240 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4

Week 2
BE Range TE Range KG Volume Sets
345 370 #VALUE! #VALUE! 1
320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
87.5 1365 1
80 3675 3
155 1700 5
#VALUE! #VALUE! 1
#VALUE! #VALUE! 1
1
 3

Week 2
BE Range TE Range KG Volume Sets
260 275 #VALUE! #VALUE! 1
235 245 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
4
3

Week 2
BE Range TE Range KG Volume Sets
122.5 1350 1
110 3600 3
420 445 #VALUE! #VALUE! 1
380 405 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
Had 1 more rep left in the tank Bench
Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
Had 2 more reps left in the tank
Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat
Maybe had 4 more reps left in the tank, definitely had 2 more left Bench
Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
5 @ 7 RPE Weight 230 245 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 @ #VALUE!
7 RPE each #VALUE! #VALUE!
10 set
9 @ 7-8 RPE
9 @ 7-8 RPE

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 7 RPE Weight
<---Insert 345 370 #VALUE! #VALUE!
3 @ 7 RPE Weight 325 345 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 200 90 1400
7 180 82.5 3780
1 350 <---Insert 160 1750
7 @ 6 RPE Weight #VALUE! #VALUE!
7 #VALUE! #VALUE! #VALUE!
8 @ 8 RPE
 @ 7 RPE each
10 set

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 7 RPE Weight
<---Insert 260 275 #VALUE! #VALUE!
2 @ 7 RPE Weight
many sets you 250 265 #VALUE! #VALUE!
4 #VALUE! did #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 @@ 8 RPE
7 RPE each
7 set
10 @ 7-8 RPE
10 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
5 280 127.5 1400
5 245 <---Insert 110 3675
1 @ 7 RPE Weight
<---Insert 435 460 #VALUE! #VALUE!
3 @ 6 RPE Weight 395 420 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
9 @ 7-8 RPE
10 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat
Secondary Bench Primary Bench Tertiary Bench
Secondary Deadlift Primary Deadlift

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 5 @ 7.5 RPE Weight 235 245
1 5 #VALUE!
3 5 @ #VALUE!
7 RPE each
3 10 set
4 9 @ 7-8 RPE
4 9 @ 7-8 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 7.5 RPE Weight
<---Insert 350 375
1 3 @ 7.5 RPE Weight 330 350
1 4 #VALUE!
3 4 #VALUE!
1 7 205
3 7 185
5 1 365 <---Insert
1 7 @ 6.5 RPE Weight
1 7 #VALUE!
1 8 @ 8 RPE
 @ 7 RPE each
3 10 set

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 8 RPE Weight
<---Insert 270 285
1 4 @ 7.5 RPE Weight
many sets you 240 255
1+ (4 total sets) 4 #VALUE! did
#VALUE! 4 #VALUE!
1 7 @@ 8 RPE
7 RPE each
3 7 set
4 10 @ 7-8 RPE
3 10 @ 8-9 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set Range Range
1 5 285
3 5 250 <---Insert
1 1 @ 7 RPE Weight
<---Insert 435 460
1 3 @ 7 RPE Weight 405 430
1 4 #VALUE!
2 4 #VALUE!
3 9 @ 7-8 RPE
3 10 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 5 @ 8 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 @ #VALUE!
7 RPE each
3 10 set
4 9 @ 7-8 RPE
4 9 @ 7-8 RPE

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 8.5 RPE
#VALUE! #VALUE! 1 3 @ 8 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!
92.5 1435 1 7 210
85 3885 3 7 190
165 1825 5 1 375
#VALUE! #VALUE! 1 7 @ 7 RPE
#VALUE! #VALUE! 1 7 #VALUE!
1 8 @ 8 RPE
 @ 7 RPE each
3 10 set

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 8.5-9 RPE
#VALUE! #VALUE! 1 2 @ 8 RPE
#VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE!
#VALUE! #VALUE! #VALUE! 4 #VALUE!
1 7 @@ 8 RPE
7 RPE each
3 7 set
4 10 @ 7-8 RPE
3 10 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight
130 1425 1 5 295
112.5 3750 3 5 260
#VALUE! #VALUE! 1 1 @ 8 RPE
#VALUE! #VALUE! 1 3 @ 8 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 2 4 #VALUE!
3 9 @ 7-8 RPE
3 10 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight 235 250 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 365 385 #VALUE! #VALUE!
Weight 335 355 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
95 1470
85 3990
<---Insert 170 1875
Weight #VALUE! #VALUE!
#VALUE! #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 275 295 #VALUE! #VALUE!
Weight
many sets you 260 275 #VALUE! #VALUE!
did #VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
135 1475
<---Insert 117.5 3900
Weight
<---Insert 445 475 #VALUE! #VALUE!
Weight 420 445 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
Day 1
Competition Bench Press Sets Reps Weight RPE Last Set
0-1-0
Competition Bench Press 1 4 #VALUE!
0-1-0
Competition Bench Press 1 4 #VALUE!
0-1-0
Press/Machine Press of 3 4 #VALUE!
90% of last
Choice 2 10 week's weight
Pulldown of Choice 3 9 @ 6-7 RPE
Row of Choice 3 9 @ 6-7 RPE

Week 5
Day 2 Sets Reps Weight RPE Last Set
Competition Squat 1 1 #VALUE!
Competition Squat 1 2 #VALUE!
Competition Squat 1 3 #VALUE!
Competition Squat Bench
Larsen Competition 3 3 #VALUE!
Press
Larsen0-1-0
Competition Bench 1 6 195
Press 0-1-0
0 (45 sec rest b/w each 3 6 180
set) (just off the floor) 3 1 320
RDLs 2-0-0 1 5 #VALUE!
RDLs 2-0-0 1 6 #VALUE!
90% of last
Belt Squat/Leg Press 1 8 week's weight
 90% of last
Belt Squat/Leg Press 2 10 week's weight

Week 5
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
0-1-0
Competition Bench Press 1 1 #VALUE!
0-1-0
Competition Bench Press 1 1 #VALUE!
0-1-0
Competition Bench Press 1+ (4 total sets) 3 #VALUE!
0-1-0 #VALUE! 3 #VALUE!
90% of last
Dumbbell Bench Press 1 7 week's
90% ofweight
last
Dumbbell
Chest Bench Press
Supported Row of 2 7 week's weight
Choice
Tricep Extension of 3 10 @ 6-7 RPE
Choice 2 10 @ 7 RPE

Week 5
Day 4
Competition Pause Squat Sets Reps Weight RPE Last Set
0-1-0
Competition Pause Squat 1 4 265
0-1-0 2 4 235
Competition Deadlift 1 1 #VALUE!
Competition Deadlift 1 2 #VALUE!
Competition Deadlift 1 3 #VALUE!
Competition DeadliftCurl of
Hamstring Machine 1 3 #VALUE!
Choice 2 9 @ 6-7 RPE
Facepulls 2 10 @ 7 RPE
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
87.5 1170
82.5 3240
145 960
#VALUE! #VALUE!
#VALUE! #VALUE!
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
120 1060
107.5 1880
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 To have your own copy to ed

Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight
Squat TS RPE
Bench Press
Bench TS Weight
Bench TS RPE
Deadlift
Deadlift TS Weight
Deadlift TS RPE
Total

Week 1
Day 1
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 4 @ 6.5 RPE Weight
0-1-0
Competition Bench Press 1 3 #VALUE!
0-1-0
Press/Machine Press of 3 4 @ #VALUE!
7 RPE each
Choice 3 8 set
Pulldown of Choice 4 8 @ 7-8 RPE
Row of Choice 4 8 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set
<---Insert
Competition Squat 1 1 @ 7 RPE Weight
<---Insert
Competition Squat 1 2 @ 6 RPE Weight
Competition Squat 1 4 #VALUE!
Competition Squat Bench
Larsen Competition 3 3 #VALUE!
Press
Larsen0-1-0
Competition Bench 1 6 195
Press 0-1-0
0 (45 sec rest b/w each 3 6 175
set)
0 (45(just
sec off
restthe
b/wfloor)
each 5 1 345
set) (just off the floor) 5 1 330 <---Insert
RDLs 2-0-0 1 6 @ 5 RPE Weight
Belt Squat/Leg Press 1 6 @ 8 RPE
 @ 7 RPE each
Belt Squat/Leg Press 3 8 set

Week 1
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 1 @ 7 RPE Weight
<---Insert
0-1-0
Competition Bench Press 1 2 @ 6.5 RPE Weight
many sets you
0-1-0
Competition Bench Press 1+ (4 total sets) 3 #VALUE! did
0-1-0 #VALUE! 3 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row of 3 6 set
Choice
Tricep Extension of 4 8 @ 7-8 RPE
Choice 3 8 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265 <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight
<---Insert
Competition Deadlift 1 2 @ 5 RPE Weight
Competition Deadlift 1 3 #VALUE!
Competition DeadliftCurl of
Hamstring Machine 2 3 #VALUE!
Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

0.0 0.0 0.0 0.0 10
@ 7 RPE
<---Insert @ 7.5 RPE
<---Insert @ 8 RPE
<---Insert @ 9 RPE
<---Insert 9.5
Weight Weight Weight Weight 9
0.0 0.0 0.0 0.0 8.5
@ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 8.5 RPE
<---Insert @ 9 RPE
<---Insert 8
Weight Weight Weight Weight 7.5
0.0 0.0 0.0 0.0 7
@ 7 RPE
<---Insert @ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 9 RPE
<---Insert 6.5
Weight Weight Weight Weight 6
0.0 0.0 0.0 0.0

Week 2
BE Range TE Range KG Volume Sets
235 245 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4

Week 2
BE Range TE Range KG Volume Sets
345 370 #VALUE! #VALUE! 1
325 345 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
87.5 1170 1
80 3150 3
157.5 1725 5
150 1650 5
#VALUE! #VALUE! 1
1
 3

Week 2
BE Range TE Range KG Volume Sets
260 275 #VALUE! #VALUE! 1
245 265 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
4
3

Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3
435 460 #VALUE! #VALUE! 1
395 420 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
Had 1 more rep left in the tank Bench
Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
Had 2 more reps left in the tank
Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat
Maybe had 4 more reps left in the tank, definitely had 2 more left Bench
Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
4 @ 7 RPE Weight 235 250 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
4 @ #VALUE!
7 RPE each #VALUE! #VALUE!
8 set
8 @ 7-8 RPE
8 @ 7-8 RPE

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 7.5 RPE Weight
<---Insert 350 375 #VALUE! #VALUE!
2 @ 7 RPE Weight 335 355 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 200 90 1200
6 180 82.5 3240
1 360 162.5 1800
1 340 <---Insert 155 1700
6 @ 5 RPE Weight #VALUE! #VALUE!
6 @ 8 RPE
 @ 7 RPE each
8 set

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
2 @ 7 RPE Weight
many sets you 250 265 #VALUE! #VALUE!
3 #VALUE! did #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 @@ 8 RPE
7 RPE each
6 set
8 @ 7-8 RPE
8 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 310 140 1240
4 275 <---Insert 125 3300
1 @ 7 RPE Weight
<---Insert 435 460 #VALUE! #VALUE!
2 @ 6 RPE Weight 405 430 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
8 @ 7-8 RPE
8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat
Secondary Bench Primary Bench Tertiary Bench
Secondary Deadlift Primary Deadlift

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 4 @ 7.5 RPE Weight 240 255
1 3 #VALUE!
3 4 @ #VALUE!
7 RPE each
3 8 set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 8 RPE Weight
<---Insert 360 380
1 2 @ 7.5 RPE Weight 340 360
1 4 #VALUE!
3 3 #VALUE!
1 6 205
3 6 185
5 1 370
5 1 350 <---Insert
1 6 @ 6 RPE Weight
1 6 @ 8 RPE
 @ 7 RPE each
3 8 set

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 8.5 RPE Weight
<---Insert 275 290
1 2 @ 7.5 RPE Weight
many sets you 255 270
1+ (4 total sets) 3 #VALUE! did
#VALUE! 3 #VALUE!
1 6 @@ 8 RPE
7 RPE each
3 6 set
4 8 @ 7-8 RPE
3 8 @ 8-9 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 320
3 4 280 <---Insert
1 1 @ 8 RPE Weight
<---Insert 445 475
1 2 @ 7 RPE Weight 420 445
1 3 #VALUE!
2 3 #VALUE!
3 8 @ 7-8 RPE
3 8 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 4 @ 8 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 4 @ #VALUE!
7 RPE each
3 8 set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 9 RPE
#VALUE! #VALUE! 1 2 @ 8 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 3 #VALUE!
92.5 1230 1 6 210
85 3330 3 6 190
167.5 1850 5 1 380
160 1750 5 1 360
#VALUE! #VALUE! 1 6 @ 6 RPE
1 6 @ 8 RPE
 @ 7 RPE each
3 8 set

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 9 RPE
#VALUE! #VALUE! 1 2 @ 8.5 RPE
#VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE!
#VALUE! #VALUE! #VALUE! 3 #VALUE!
1 6 @@ 8 RPE
7 RPE each
3 6 set
4 8 @ 7-8 RPE
3 8 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight
145 1280 1 4 330
127.5 3360 3 4 290
#VALUE! #VALUE! 1 1 @ 9 RPE
#VALUE! #VALUE! 1 2 @ 8 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 2 3 #VALUE!
3 8 @ 7-8 RPE
3 8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight 245 260 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 370 395 #VALUE! #VALUE!
Weight 345 370 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
95 1260
85 3420
172.5 1900
<---Insert 162.5 1800
Weight #VALUE! #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 280 295 #VALUE! #VALUE!
Weight
many sets you 265 280 #VALUE! #VALUE!
did #VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
150 1320
<---Insert 132.5 3480
Weight
<---Insert 465 490 #VALUE! #VALUE!
Weight 435 460 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
Day 1
Competition Bench Press Sets Reps Weight RPE Last Set
0-1-0
Competition Bench Press 1 3 #VALUE!
0-1-0
Competition Bench Press 1 3 #VALUE!
0-1-0
Press/Machine Press of 3 3 #VALUE!
90% of last
Choice 2 8 week's weight
Pulldown of Choice 3 8 @ 6-7 RPE
Row of Choice 3 8 @ 6-7 RPE

Week 5
Day 2 Sets Reps Weight RPE Last Set
Competition Squat 1 1 #VALUE!
Competition Squat 1 1 #VALUE!
Competition Squat 1 2 #VALUE!
Competition Squat Bench
Larsen Competition 3 2 #VALUE!
Press
Larsen0-1-0
Competition Bench 1 5 195
Press 0-1-0
0 (45 sec rest b/w each 3 5 180
set)
0 (45(just
sec off
restthe
b/wfloor)
each 3 1 325
set) (just off the floor) 3 1 305
RDLs 2-0-0 1 5 #VALUE!
90% of last
Belt Squat/Leg Press 1 6 week's weight
 90% of last
Belt Squat/Leg Press 2 8 week's weight

Week 5
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
0-1-0
Competition Bench Press 1 1 #VALUE!
0-1-0
Competition Bench Press 1 1 #VALUE!
0-1-0
Competition Bench Press 1+ (4 total sets) 2 #VALUE!
0-1-0 #VALUE! 2 #VALUE!
90% of last
Dumbbell Bench Press 1 6 week's
90% ofweight
last
Dumbbell
Chest Bench Press
Supported Row of 2 6 week's weight
Choice
Tricep Extension of 3 8 @ 6-7 RPE
Choice 2 8 @ 7 RPE

Week 5
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 3 295
Competition Squat 2 3 260
Competition Deadlift 1 1 #VALUE!
Competition Deadlift 1 1 #VALUE!
Competition Deadlift 1 2 #VALUE!
Competition DeadliftCurl of
Hamstring Machine 1 2 #VALUE!
Choice 2 8 @ 6-7 RPE
Facepulls 2 8 @ 7 RPE
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
87.5 975
82.5 2700
147.5 975
137.5 915
#VALUE! #VALUE!
 BE TE
Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
Range Range KG Volume
135 885
117.5 1560
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight
Squat TS RPE
Bench Press
Bench TS Weight
Bench TS RPE
Deadlift
Deadlift TS Weight
Deadlift TS RPE
Total

Week 1
Day 1
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 4 @ 6.5 RPE Weight
0-1-0
Competition Bench Press 1 3 #VALUE!
0-1-0
Press/Machine Press of 3 4 @ #VALUE!
7 RPE each
Choice 3 8 set
Pulldown of Choice 4 8 @ 7-8 RPE
Row of Choice 4 8 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set
<---Insert
Competition Squat 1 1 @ 7 RPE Weight
<---Insert
Competition Squat 1 2 @ 6 RPE Weight
Competition Squat 1 3 #VALUE!
Competition Squat Bench
Larsen Competition 3 3 #VALUE!
Press
Larsen0-1-0
Competition Bench 1 6 195
Press 0-1-0
0 (45 sec rest b/w each 3 6 175
set)
0 (45(just
sec off
restthe
b/wfloor)
each 5 1 345
set) (just off the floor) 5 1 330 <---Insert
RDLs 2-0-0 1 6 @ 5 RPE Weight
Belt Squat/Leg Press 1 6 @ 8 RPE
 @ 7 RPE each
Belt Squat/Leg Press 3 8 set

Week 1
Day 3
Competition Bench Press Sets Reps Weight RPE Last Set
<---Insert
0-1-0
Competition Bench Press 1 1 @ 7 RPE Weight
<---Insert
0-1-0
Competition Bench Press 1 2 @ 6.5 RPE Weight
many sets you
0-1-0
Competition Bench Press 1+ (4 total sets) 3 #VALUE! did
0-1-0 #VALUE! 3 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row of 3 6 set
Choice
Tricep Extension of 4 8 @ 7-8 RPE
Choice 3 8 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265 <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight
<---Insert
Competition Deadlift 1 2 @ 6 RPE Weight
Competition Deadlift 1 3 #VALUE!
Competition DeadliftCurl of
Hamstring Machine 2 3 #VALUE!
Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
Week 1 Week 2 Week 3 Week 4 RPE Rating
0.0 0.0 0.0 0.0 10
@ 7 RPE
<---Insert @ 7.5 RPE
<---Insert @ 8-8.5 RPE <---Insert
<---Insert @ 9 RPE 9.5
Weight Weight Weight Weight 9
0.0 0.0 0.0 0.0 8.5
@ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 8.5 RPE
<---Insert @ 9-9.5 RPE
<---Insert 8
Weight Weight Weight Weight 7.5
0.0 0.0 0.0 #VALUE! 7
@ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 9 RPE
<---Insert #VALUE! 6.5
Weight Weight Weight 6
0.0 0.0 0.0 #VALUE!

Week 2
BE Range TE Range KG Volume Sets
235 245 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4

Week 2
BE Range TE Range KG Volume Sets
345 370 #VALUE! #VALUE! 1
325 345 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
87.5 1170 1
80 3150 3
157.5 1725 5
150 1650 5
#VALUE! #VALUE! 1
1
 3

Week 2
BE Range TE Range KG Volume Sets
260 275 #VALUE! #VALUE! 1
245 265 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
4
3

Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3
435 460 #VALUE! #VALUE! 1
405 430 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
Had 1 more rep left in the tank Bench
Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
Had 2 more reps left in the tank
Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat
Maybe had 4 more reps left in the tank, definitely had 2 more left Bench
Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
4 @ 7 RPE Weight 235 250 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
4 @ #VALUE!
7 RPE each #VALUE! #VALUE!
8 set
8 @ 7-8 RPE
8 @ 7-8 RPE

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 7.5 RPE Weight
<---Insert 350 375 #VALUE! #VALUE!
2 @ 7 RPE Weight 335 355 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 200 90 1200
6 180 82.5 3240
1 360 162.5 1800
1 340 <---Insert 155 1700
6 @ 5 RPE Weight #VALUE! #VALUE!
6 @ 8 RPE
 @ 7 RPE each
8 set

BE TE
Reps Weight RPE Last Set
<---Insert Range Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
2 @ 7 RPE Weight
many sets you 250 265 #VALUE! #VALUE!
3 #VALUE! did #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 @@ 8 RPE
7 RPE each
6 set
8 @ 7-8 RPE
8 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 310 140 1240
4 275 <---Insert 125 3300
1 @ 8 RPE Weight
<---Insert 445 475 #VALUE! #VALUE!
2 @ 7 RPE Weight 420 445 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
8 @ 7-8 RPE
8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat
Secondary Bench Primary Bench Tertiary Bench
Secondary Deadlift Primary Deadlift

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 4 @ 7.5 RPE Weight 240 255
1 3 #VALUE!
3 4 @ #VALUE!
7 RPE each
3 8 set
3 8 @ 7-8 RPE
3 8 @ 7-8 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 8-8.5 RPE Weight
<---Insert 360 385
1 2 @ 7.5 RPE Weight 340 360
1 3 #VALUE!
3 3 #VALUE!
1 6 205
3 6 185
4 1 370
4 1 350 <---Insert
1 6 @ 6 RPE Weight
1 6 @ 8 RPE
 @ 7 RPE each
2 8 set

Week 3 BE TE
Sets Reps Weight RPE Last Set
<---Insert Range Range
1 1 @ 8.5 RPE Weight
<---Insert 275 290
1 2 @ 7.5 RPE Weight
many sets you 255 270
1+ (4 total sets) 3 #VALUE! did
#VALUE! 3 #VALUE!
1 6 @@ 8 RPE
7 RPE each
2 6 set
4 8 @ 7-8 RPE
2 8 @ 8-9 RPE

Week 3 BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 320
3 4 280 <---Insert
1 1 @ 9 RPE Weight
<---Insert 465 490
1 2 @ 8 RPE Weight 435 460
1 3 #VALUE!
2 3 #VALUE!
2 8 @ 7-8 RPE
2 8 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 4 @ 8 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 4 @ #VALUE!
7 RPE each
2 8 set
2 8 @ 7 RPE
2 8 @ 7 RPE

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 9 RPE
#VALUE! #VALUE! 1 2 @ 8 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 2 3 #VALUE!
92.5 1230 1 6 210
85 3330 2 6 190
167.5 1480 3 1 380
160 1400 3 1 360
#VALUE! #VALUE! 1 6 @ 6 RPE
1 6 @ 7 RPE
 @ 6 RPE each
1 8 set

Week 4
KG Volume Sets Reps Weight
#VALUE! #VALUE! 1 1 @ 9-9.5 RPE
#VALUE! #VALUE! 1 2 @ 8 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 3 #VALUE!
N/A N/A N/A
N/A N/A N/A
2 8 @ 6-7 RPE
N/A N/A N/A

Week 4
KG Volume Sets Reps Weight
145 1280 1 4 330
127.5 3360 2 4 290
#VALUE! #VALUE! 1 1 #VALUE!
#VALUE! #VALUE! 1 2 #VALUE!
#VALUE! #VALUE! 1 2 #VALUE!
#VALUE! #VALUE! 1 2 #VALUE!
N/A N/A N/A
N/A N/A N/A

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight 245 260 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 370 395 #VALUE! #VALUE!
Weight 345 370 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
95 1260
85 2280
172.5 1140
<---Insert 162.5 1080
Weight #VALUE! #VALUE!
 BE TE
RPE Last Set
<---Insert Range Range KG Volume
Weight
<---Insert 280 300 #VALUE! #VALUE!
Weight 260 275 #VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
150 1320
132.5 2320
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
Monday Sets Reps Weight RPE Last Set
Competition Squat 1 1 345
Competition Squat 1 2 330
Competition Bench
Competition Squat Press 2 3 290
0-1-0
Competition Bench Press 1 1 270
0-1-0
Competition Bench Press 1 4 240
0-1-0 3 4 215
Competition Deadlift 3 1 325

Week 5
Wednesday Sets Reps Weight RPE Last Set
Competition Squat 1 1 280
Competition
Competition Squat
Bench Press 1 3 240
0-1-0
Competition Bench Press 1 1 250
0-1-0 2 3 235
 Week 5
Saturday Sets Reps Weight RPE Last Set
COMPETITION DAY!!!
 BE TE
Range Range KG Volume
157.5 345
150 660
132.5 1740
122.5 270
110 960
97.5 2580
147.5 975

BE TE
Range Range KG Volume
127.5 280
110 720
112.5 250
107.5 1410
 BE TE
Range Range KG Volume

Lift Volume Totals

Squat 3745
Bench 5470
Deadlift 975
 RPE CHART
@ x1 x2 x3 x4 x5
10 100.0% 95.5% 92.2% 89.2% 86.3%
9.5 97.8% 93.9% 90.7% 87.8% 85.0%
9 95.5% 92.2% 89.2% 86.3% 83.7%
8.5 93.9% 90.7% 87.8% 85.0% 82.4%
8 92.2% 89.2% 86.3% 83.7% 81.1%
7.5 90.7% 87.8% 85.0% 82.4% 79.9%
7 89.2% 86.3% 83.7% 81.1% 78.6%
6.5 87.8% 85.0% 82.4% 79.9% 77.4%
6 86.3% 83.7% 81.1% 78.6% 76.2%
5.5 85.0% 82.4% 79.9% 77.4% 75.1%
5 83.7% 81.1% 78.6% 76.2% 73.9%
4.5 82.4% 79.9% 77.4% 75.1% 72.3%
4 81.1% 78.6% 76.2% 73.9% 70.7%
 x6 x7 x8 x9 x10 x11
83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
72.3% 69.4% 66.7% 64.0% 61.3% 58.6%
70.7% 68.0% 65.3% 62.6% 59.9% 57.2%
69.4% 66.7% 64.0% 61.3% 58.6% 55.8%
68.0% 65.3% 62.6% 59.9% 57.2% 54.4%
 d
x12 @
68.0% 10
66.7% 9.5
65.3% 9
64.0% 8.5
62.6% 8
61.3% 7.5
59.9% 7
58.6% 6.5
57.2% 6
55.8% 5.5
54.4% 5
53.0% 4.5
51.6% 4
 1RM

Enter Here---> 500

RPE Calculator
@ x1 x2 x3 x4 x5
10 500 478 461 446 432
9.5 489 470 454 439 425
9 478 461 446 432 419
8.5 470 454 439 425 412
8 461 446 432 419 406
7.5 454 439 425 412 400
7 446 432 419 406 393
6.5 439 425 412 400 387
6 432 419 406 393 381
5.5 425 412 400 387 376
5 419 406 393 381 370
4.5 412 400 387 376 362
4 406 393 381 370 354
 x6 x7 x8 x9 x10
419 406 393 381 370
412 400 387 376 362
406 393 381 370 354
400 387 376 362 347
393 381 370 354 340
387 376 362 347 334
381 370 354 340 327
376 362 347 334 320
370 354 340 327 313
362 347 334 320 307
354 340 327 313 300
347 334 320 307 293
340 327 313 300 286