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Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max Week 1
Bench 300 135 Squat #VALUE!
Deadlift 500 227.5 Squat TS Weight @ 6.5 RPE
Squat TS RPE #VALUE!
Bench Press #VALUE!
Bench TS
Weight @ 6.5 RPE
Bench TS RPE #VALUE!
Deadlift #VALUE!
Deadlift TS
Weight @ 6 RPE
Deadlift TS RPE #VALUE!
Total #VALUE!

Week 1 RPE Last

Day 1
Competition Tempo Sets Reps Weight Set
<---Insert BE Range
Bench Press Tempo
Competition 3-1-0 1 4 @ 6 RPE Weight 215
Bench Press Tempo
Competition 3-1-0 1 4 #VALUE!
Bench Press/Machine
Bench Press 3-1-0 3 4 @ #VALUE!
7 RPE each
Press of Choice 3 12 set
Pulldown of Choice 4 10 @ 7-8 RPE
Row of Choice 4 10 @ 7-8 RPE

Week 1 RPE Last

Day 2
Competition Pause Sets Reps Weight Set
<---Insert BE Range
Squat 0-1-0 Pause
Competition 1 3 @ 6.5 RPE Weight 295
Squat 0-1-0 Pause
Competition 1 5 #VALUE!
Squat
fingers0-1-0
in from normal 3 5 #VALUE!
grip)
fingers in from normal 1 8 180
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 RPE Last
Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 3 @ 6.5 RPE Weight
how many 240
Press 0-1-0 Bench
Competition 1+ (4 total sets) 5 #VALUE! sets you did
Press 0-1-0 #VALUE! 5 #VALUE!
Dumbbell Bench Press 1 8 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row 3 8 set
of Choice
Tricep Extension of 4 12 @ 7-8 RPE
Choice 3 12 @ 8-9 RPE

Week 1 RPE Last

Day 4 Sets Reps Weight Set BE Range
High Bar/SSB Squat 1 4 270
High Bar/SSB
Pause DeadliftSquat
0-1-0 3 6 230 <---Insert
(just off the floor)
Pause Deadlift 0-1-0 1 3 @ 6 RPE Weight 365
(just
Pause offDeadlift
the floor)
0-1-0 1 3 #VALUE!
(just off the floor)
Hamstring Machine 2 5 #VALUE!
Curl of Choice 3 10 @ 7-8 RPE
Facepulls 3 12 @ 8 RPE
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This wor

Week 2 Week 3 Week 4 RPE Rating Definition

#VALUE! #VALUE! #VALUE! 10 Maximum Effort, could not have done anoth
@ 7 RPE @ 7.5 RPE @ 8 RPE 9.5 Maybe had 1 more rep left in the tank
#VALUE! #VALUE! #VALUE! 9 Had 1 more rep left in the tank
#VALUE! #VALUE! #VALUE! 8.5 Maybe had 2 more reps left in the tank, def
@ 7 RPE @ 7.5 RPE @ 8 RPE 8 Had 2 more reps left in the tank
#VALUE! #VALUE! #VALUE! 7.5 Maybe had 3 more reps left in the tank, def
#VALUE! #VALUE! #VALUE! 7 Had 3 more reps left in the tank
@ 6.5 RPE @ 7 RPE @ 7.5 RPE 6.5 Maybe had 4 more reps left in the tank, def
#VALUE! #VALUE! #VALUE! 6 Had 4 more reps left in the tank
#VALUE! #VALUE! #VALUE!

Week 2
TE Range KG Volume Sets Reps Weight
230 #VALUE! #VALUE! 1 4 @ 6.5 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!
@ 7 RPE
3 12 each set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE

Week 2
TE Range KG Volume Sets Reps Weight
315 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
82.5 1440 1 8 185
72.5 3840 3 8 165
#VALUE! #VALUE! 1 8 @ 6 RPE
#VALUE! #VALUE! 2 8 #VALUE!
1 10 @
@87 RPE
RPE
3 12 each set
 Week 2
TE Range KG Volume Sets Reps Weight
255 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE!
#VALUE! #VALUE! #VALUE! 5 #VALUE!
1 8 @
@8 7 RPE
RPE
3 8 each set
4 12 @ 7-8 RPE
3 12 @ 8-9 RPE

Week 2
TE Range KG Volume Sets Reps Weight
122.5 1080 1 4 280
105 4140 3 6 235
385 #VALUE! #VALUE! 1 3 @ 6.5 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!
ogle Drive. This works best if downloaded from a Desktop/Laptop, and then can be accessed th

Recommended Splits:
could not have done another rep Monday Wednesday Friday
re rep left in the tank Squat Primary Squat
eft in the tank Bench Secondary Bench Tertiary Bench Primary Bench
re reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
left in the tank
re reps left in the tank, definitely had 2 more left Monday Tuesday Thursday
left in the tank Squat Primary Squat
re reps left in the tank, definitely had 3 more left Bench Secondary Bench Primary Bench
left in the tank Deadlift Secondary Deadlift

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight 220 235 #VALUE! #VALUE! 1 4
#VALUE! #VALUE! 1 4
#VALUE! #VALUE! 3 4
3 12
4 10
4 10

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight 300 320 #VALUE! #VALUE! 1 3
#VALUE! #VALUE! 1 5
#VALUE! #VALUE! 3 5
85 1480 1 8
<---Insert 75 3960 3 8
Weight #VALUE! #VALUE! 1 8
#VALUE! #VALUE! 2 8
1 10
3 12
 RPE Last BE TE Week 3
Set
<---Insert Range Range KG Volume Sets Reps
Weight
how many 245 260 #VALUE! #VALUE! 1 3
sets you did #VALUE! #VALUE! 1+ (4 total sets) 5
#VALUE! #VALUE! #VALUE! 5
1 8
3 8
4 12
3 12

RPE Last BE TE Week 3

Set Range Range KG Volume Sets Reps
127.5 1120 1 4
<---Insert 107.5 4230 3 6
Weight 370 395 #VALUE! #VALUE! 1 3
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 2 5
3 10
3 12

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
can be accessed through Phone/IPad.

Saturday
Secondary Squat

Primary Deadlift

Saturday
Secondary Squat
Tertiary Bench
Primary Deadlift

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7 RPE Weight 225 240 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE!
@ 7 RPE #VALUE! #VALUE! 3
each set 3
@ 7-8 RPE 4
@ 7-8 RPE 4

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight 305 325 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 3
190 85 1520 1
170 <---Insert 77.5 4080 3
@ 6.5 RPE Weight #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 2
@7
@ 8 RPE
RPE 1
each set 3
 RPE Last BE TE Week 4
Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight
how many 245 265 #VALUE! #VALUE! 1
#VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE! #VALUE!
@7
@ 8 RPE
RPE 1
each set 3
@ 7-8 RPE 4
@ 8-9 RPE 3

RPE Last BE TE Week 4

Weight Set Range Range KG Volume Sets
290 132.5 1160 1
245 <---Insert 110 4410 3
@ 7 RPE Weight 375 400 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 2
@ 7-8 RPE 3
@ 8 RPE 3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
4 @ 7.5 RPE Weight 230 240 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE!
@ 7 RPE #VALUE! #VALUE!
12 each set
10 @ 7-8 RPE
10 @ 7-8 RPE

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
3 @ 8 RPE Weight 310 330 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 195 87.5 1560
8 175 <---Insert 80 4200
8 @ 7 RPE Weight #VALUE! #VALUE!
8 #VALUE! #VALUE! #VALUE!
10 @7
@ 8 RPE
RPE
12 each set
 RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
3 @ 8 RPE Weight
how many 250 265 #VALUE! #VALUE!
5 #VALUE! sets you did #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 @
@7 8 RPE
RPE
8 each set
12 @ 7-8 RPE
12 @ 8-9 RPE

RPE Last BE TE
Reps Weight Set Range Range KG Volume
4 295 135 1180
6 250 <---Insert 112.5 4500
3 @ 7.5 RPE Weight 380 405 #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!
 Week 5 RPE Last BE TE
Day 1
Competition Tempo Sets Reps Weight Set Range Range
Bench Press Tempo
Competition 3-1-0 1 3 #VALUE!
Bench Press Tempo
Competition 3-1-0 1 3 #VALUE!
Bench Press/Machine
Bench Press 3-1-0 3 3 #VALUE!
90% of last
Press of Choice 2 12 week's weight
Pulldown of Choice 3 10 @ 6-7 RPE
Row of Choice 3 10 @ 6-7 RPE

Week 5 RPE Last BE TE

Day 2
Competition Pause Sets Reps Weight Set Range Range
Squat 0-1-0 Pause
Competition 1 2 #VALUE!
Squat 0-1-0 Pause
Competition 1 4 #VALUE!
Squat
fingers0-1-0
in from normal 3 4 #VALUE!
grip)
fingers in from normal 1 7 185
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 RPE Last BE TE
Day 3
Competition Bench Sets Reps Weight Set Range Range
Press 0-1-0 Bench
Competition 1 2 #VALUE!
Press 0-1-0 Bench
Competition 1+ (4 total sets) 4 #VALUE!
Press 0-1-0 #VALUE! 4 #VALUE!
90% of last
Dumbbell Bench Press 1 8 week's
90% ofweight
last
Dumbbell
Chest Bench Press
Supported Row 2 8 week's weight
of Choice
Tricep Extension of 3 12 @ 6-7 RPE
Choice 2 12 @ 7 RPE

Week 5 RPE Last BE TE

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

KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
85 1295
75 3465
#VALUE! #VALUE!
#VALUE! #VALUE!
 KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

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 edit, m

Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max Week 1
Bench 300 135 Squat 0.0
Deadlift 500 227.5 @ 7 RPE
Squat TS Weight <---Insert
Squat TS RPE Weight
Bench Press 0.0
Bench TS
@ 7 RPE
Weight <---Insert
Bench TS RPE Weight
Deadlift 0.0
Deadlift TS
@ 6 RPE
Weight <---Insert
Deadlift TS RPE Weight
Total 0.0

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 5 @ 6.5 RPE Weight 225
Press 0-1-0 Bench
Competition 1 5 #VALUE!
Press 0-1-0
Bench Press/Machine 3 5 @ #VALUE!
7 RPE each
Press of Choice 3 10 set
Pulldown of Choice 4 9 @ 7-8 RPE
Row of Choice 4 9 @ 7-8 RPE

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 3 @ 6.5 RPE Weight 320
Competition Squat 1 4 #VALUE!
Competition
Larsen Squat
Competition 3 4 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 7 195
Bench Press
each set) (just0-1-0
off the 3 7 175
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 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight
how many 235
Press 0-1-0 Bench
Competition 1+ (4 total sets) 4 #VALUE! sets you did
Press 0-1-0 #VALUE! 4 #VALUE!
Dumbbell Bench Press 1 7 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row 3 7 set
of Choice
Tricep Extension of 4 10 @ 7-8 RPE
Choice 3 10 @ 8-9 RPE

Week 1 RPE Last

Day 4
Competition Pause Sets Reps Weight Set BE Range
Squat 0-1-0 Pause
Competition 1 5 270
Squat 0-1-0 3 5 240 <---Insert
Competition Deadlift 1 1 @ 6 RPE Weight
<---Insert 420
Competition Deadlift 1 3 @ 5 RPE Weight 380
Competition Deadlift 1 4 #VALUE!
Competition
Hamstring Deadlift
Machine 2 4 #VALUE!
Curl of Choice 3 9 @ 7-8 RPE
Facepulls 3 10 @ 8 RPE
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 2 Week 3 Week 4 RPE Rating Definition

0.0 0.0 0.0 10 Maximum Effort, could not have done anoth
@ 7 RPE
<---Insert @ 7.5 RPE @
<---Insert 8.5 RPE
<---Insert 9.5 Maybe had 1 more rep left in the tank
Weight Weight Weight 9 Had 1 more rep left in the tank
0.0 0.0 0.0 8.5 Maybe had 2 more reps left in the tank, def
@ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 8.5-9 RPE
<---Insert 8 Had 2 more reps left in the tank
Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, def
0.0 0.0 0.0 7 Had 3 more reps left in the tank
@ 7 RPE
<---Insert @ 7 RPE
<---Insert @ 8 RPE
<---Insert 6.5 Maybe had 4 more reps left in the tank, def
Weight Weight Weight 6 Had 4 more reps left in the tank
0.0 0.0 0.0

Week 2
TE Range KG Volume Sets Reps Weight
240 #VALUE! #VALUE! 1 5 @ 7 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
@ 7 RPE
3 10 each set
4 9 @ 7-8 RPE
4 9 @ 7-8 RPE

Week 2
TE Range KG Volume Sets Reps Weight
370 #VALUE! #VALUE! 1 1 @ 7 RPE
340 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!
87.5 1365 1 7 200
80 3675 3 7 180
155 1700 5 1 350
#VALUE! #VALUE! 1 7 @ 6 RPE
#VALUE! #VALUE! 1 7 #VALUE!
1 8 @ 8 RPE
 @ 7 RPE
3 10 each set

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

Week 2
TE Range KG Volume Sets Reps Weight
122.5 1350 1 5 280
110 3600 3 5 245
445 #VALUE! #VALUE! 1 1 @ 7 RPE
405 #VALUE! #VALUE! 1 3 @ 6 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!
ogle Drive.

Recommended Splits:
could not have done another rep Monday Wednesday Friday
re rep left in the tank Squat Primary Squat
eft in the tank Bench Secondary Bench Tertiary Bench Primary Bench
re reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
left in the tank
re reps left in the tank, definitely had 2 more left Monday Tuesday Thursday
left in the tank Squat Primary Squat
re reps left in the tank, definitely had 3 more left Bench Secondary Bench Primary Bench
left in the tank Deadlift Secondary Deadlift

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight 230 245 #VALUE! #VALUE! 1 5
#VALUE! #VALUE! 1 5
#VALUE! #VALUE! 3 5
3 10
4 9
4 9

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 345 370 #VALUE! #VALUE! 1 1
Weight 325 345 #VALUE! #VALUE! 1 3
#VALUE! #VALUE! 1 4
#VALUE! #VALUE! 3 4
90 1400 1 7
82.5 3780 3 7
<---Insert 160 1750 5 1
Weight #VALUE! #VALUE! 1 7
#VALUE! #VALUE! 1 7
1 8
 3 10

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 260 275 #VALUE! #VALUE! 1 1
Weight
how many 250 265 #VALUE! #VALUE! 1 4
sets you did #VALUE! #VALUE! 1+ (4 total sets) 4
#VALUE! #VALUE! #VALUE! 4
1 7
3 7
4 10
3 10

RPE Last BE TE Week 3

Set Range Range KG Volume Sets Reps
127.5 1400 1 5
<---Insert 110 3675 3 5
Weight
<---Insert 435 460 #VALUE! #VALUE! 1 1
Weight 395 420 #VALUE! #VALUE! 1 3
#VALUE! #VALUE! 1 4
#VALUE! #VALUE! 2 4
3 9
3 10

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Saturday
Secondary Squat

Primary Deadlift

Saturday
Secondary Squat
Tertiary Bench
Primary Deadlift

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight 235 245 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE!
@ 7 RPE #VALUE! #VALUE! 3
each set 3
@ 7-8 RPE 4
@ 7-8 RPE 4

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight
<---Insert 350 375 #VALUE! #VALUE! 1
@ 7.5 RPE Weight 330 350 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 3
205 92.5 1435 1
185 85 3885 3
365 <---Insert 165 1825 5
@ 6.5 RPE Weight #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
@ 8 RPE 1
@ 7 RPE
each set 3

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE! 1
@ 7.5 RPE Weight
how many 240 255 #VALUE! #VALUE! 1
#VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE! #VALUE!
@7
@ 8 RPE
RPE 1
each set 3
@ 7-8 RPE 4
@ 8-9 RPE 3

RPE Last BE TE Week 4

Weight Set Range Range KG Volume Sets
285 130 1425 1
250 <---Insert 112.5 3750 3
@ 7 RPE Weight
<---Insert 435 460 #VALUE! #VALUE! 1
@ 7 RPE Weight 405 430 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 2
@ 7-8 RPE 3
@ 8 RPE 3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
5 @ 8 RPE Weight 235 250 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 7 RPE #VALUE! #VALUE!
10 each set
9 @ 7-8 RPE
9 @ 7-8 RPE

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 8.5 RPE Weight
<---Insert 365 385 #VALUE! #VALUE!
3 @ 8 RPE Weight 335 355 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 210 95 1470
7 190 85 3990
1 375 <---Insert 170 1875
7 @ 7 RPE Weight #VALUE! #VALUE!
7 #VALUE! #VALUE! #VALUE!
8 @ 8 RPE
 @ 7 RPE
10 each set

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 8.5-9 RPE <---Insert
Weight 275 295 #VALUE! #VALUE!
2 @ 8 RPE Weight
how many 260 275 #VALUE! #VALUE!
4 #VALUE! sets you did #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 @7
@ 8 RPE
RPE
7 each set
10 @ 7-8 RPE
10 @ 8-9 RPE

RPE Last BE TE
Reps Weight Set Range Range KG Volume
5 295 135 1475
5 260 <---Insert 117.5 3900
1 @ 8 RPE Weight
<---Insert 445 475 #VALUE! #VALUE!
3 @ 8 RPE Weight 420 445 #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!
 Week 5 RPE Last BE TE
Day 1
Competition Bench Sets Reps Weight Set Range Range
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press 0-1-0
Bench Press/Machine 3 4 #VALUE!
90% of last
Press of Choice 2 10 week's weight
Pulldown of Choice 3 9 @ 6-7 RPE
Row of Choice 3 9 @ 6-7 RPE

Week 5 RPE Last BE TE

Day 2 Sets Reps Weight Set Range Range
Competition Squat 1 1 #VALUE!
Competition Squat 1 2 #VALUE!
Competition Squat 1 3 #VALUE!
Competition
Larsen Squat
Competition 3 3 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 195
Bench Press
each set) (just0-1-0
off the 3 6 180
floor) 3 1 330
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 RPE Last BE TE

Day 3
Competition Bench Sets Reps Weight Set Range Range
Press 0-1-0 Bench
Competition 1 1 #VALUE!
Press 0-1-0 Bench
Competition 1 1 #VALUE!
Press 0-1-0 Bench
Competition 1+ (4 total sets) 3 #VALUE!
Press 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 2 7 week's weight
of Choice
Tricep Extension of 3 10 @ 6-7 RPE
Choice 2 10 @ 7 RPE

Week 5 RPE Last BE TE

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

KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
87.5 1170
82.5 3240
150 990
#VALUE! #VALUE!
#VALUE! #VALUE!
 KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

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 edit, m

Deadlift
Training Maxes LB KG Calculated
Squat 400 182.5 Weekly Max Week 1
Bench 300 135 Squat 0.0
Deadlift 500 227.5 @ 7 RPE
Squat TS Weight <---Insert
Squat TS RPE Weight
Bench Press 0.0
Bench TS
@ 7 RPE
Weight <---Insert
Bench TS RPE Weight
Deadlift 0.0
Deadlift TS
@ 7 RPE
Weight <---Insert
Deadlift TS RPE Weight
Total 0.0

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight 235
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0
Bench Press/Machine 3 4 @ #VALUE!
7 RPE each
Press of Choice 3 8 set
Pulldown of Choice 4 8 @ 7-8 RPE
Row of Choice 4 8 @ 7-8 RPE

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 2 @ 6 RPE Weight 325
Competition Squat 1 4 #VALUE!
Competition
Larsen Squat
Competition 3 3 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 195
Bench Press
each set) (just0-1-0
off the 3 6 175
floor)
each set) (just off the 5 1 345
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 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 2 @ 6.5 RPE Weight
how many 245
Press 0-1-0 Bench
Competition 1+ (4 total sets) 3 #VALUE! sets you did
Press 0-1-0 #VALUE! 3 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row 3 6 set
of Choice
Tricep Extension of 4 8 @ 7-8 RPE
Choice 3 8 @ 8-9 RPE

Week 1 RPE Last

Day 4 Sets Reps Weight Set BE Range
Competition Squat 1 4 300
Competition Squat 3 4 265 <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight
<---Insert 435
Competition Deadlift 1 2 @ 5 RPE Weight 395
Competition Deadlift 1 3 #VALUE!
Competition
Hamstring Deadlift
Machine 2 3 #VALUE!
Curl of Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 2 Week 3 Week 4 RPE Rating Definition

0.0 0.0 0.0 10 Maximum Effort, could not have done anoth
@ 7.5 RPE <---Insert
<---Insert @ 8 RPE @ 9 RPE
<---Insert 9.5 Maybe had 1 more rep left in the tank
Weight Weight Weight 9 Had 1 more rep left in the tank
0.0 0.0 0.0 8.5 Maybe had 2 more reps left in the tank, def
@ 8 RPE
<---Insert @ 8.5 RPE @
<---Insert 9 RPE
<---Insert 8 Had 2 more reps left in the tank
Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, def
0.0 0.0 0.0 7 Had 3 more reps left in the tank
@ 7 RPE
<---Insert @ 8 RPE
<---Insert @ 9 RPE
<---Insert 6.5 Maybe had 4 more reps left in the tank, def
Weight Weight Weight 6 Had 4 more reps left in the tank
0.0 0.0 0.0

Week 2
TE Range KG Volume Sets Reps Weight
245 #VALUE! #VALUE! 1 4 @ 7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!
@ 7 RPE
3 8 each set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 2
TE Range KG Volume Sets Reps Weight
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
345 #VALUE! #VALUE! 1 2 @ 7 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 3 #VALUE!
87.5 1170 1 6 200
80 3150 3 6 180
157.5 1725 5 1 360
150 1650 5 1 340
#VALUE! #VALUE! 1 6 @ 5 RPE
1 6 @ 8 RPE
 @ 7 RPE
3 8 each set

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

Week 2
TE Range KG Volume Sets Reps Weight
135 1200 1 4 310
120 3180 3 4 275
460 #VALUE! #VALUE! 1 1 @ 7 RPE
420 #VALUE! #VALUE! 1 2 @ 6 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!
ogle Drive.

Recommended Splits:
could not have done another rep Monday Wednesday Friday
re rep left in the tank Squat Primary Squat
eft in the tank Bench Secondary Bench Tertiary Bench Primary Bench
re reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
left in the tank
re reps left in the tank, definitely had 2 more left Monday Tuesday Thursday
left in the tank Squat Primary Squat
re reps left in the tank, definitely had 3 more left Bench Secondary Bench Primary Bench
left in the tank Deadlift Secondary Deadlift

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight 235 250 #VALUE! #VALUE! 1 4
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 3 4
3 8
4 8
4 8

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 350 375 #VALUE! #VALUE! 1 1
Weight 335 355 #VALUE! #VALUE! 1 2
#VALUE! #VALUE! 1 4
#VALUE! #VALUE! 3 3
90 1200 1 6
82.5 3240 3 6
162.5 1800 5 1
<---Insert 155 1700 5 1
Weight #VALUE! #VALUE! 1 6
1 6
 3 8

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 270 285 #VALUE! #VALUE! 1 1
Weight
how many 250 265 #VALUE! #VALUE! 1 2
sets you did #VALUE! #VALUE! 1+ (4 total sets) 3
#VALUE! #VALUE! #VALUE! 3
1 6
3 6
4 8
3 8

RPE Last BE TE Week 3

Set Range Range KG Volume Sets Reps
140 1240 1 4
<---Insert 125 3300 3 4
Weight
<---Insert 435 460 #VALUE! #VALUE! 1 1
Weight 405 430 #VALUE! #VALUE! 1 2
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 2 3
3 8
3 8

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Saturday
Secondary Squat

Primary Deadlift

Saturday
Secondary Squat
Tertiary Bench
Primary Deadlift

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE!
@ 7 RPE #VALUE! #VALUE! 3
each set 3
@ 7-8 RPE 4
@ 7-8 RPE 4

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 8 RPE Weight
<---Insert 360 380 #VALUE! #VALUE! 1
@ 7.5 RPE Weight 340 360 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 3
205 92.5 1230 1
185 85 3330 3
370 167.5 1850 5
350 <---Insert 160 1750 5
@ 6 RPE Weight #VALUE! #VALUE! 1
@ 8 RPE 1
@ 7 RPE
each set 3

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 8.5 RPE Weight
<---Insert 275 290 #VALUE! #VALUE! 1
@ 7.5 RPE Weight
how many 255 270 #VALUE! #VALUE! 1
#VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE! #VALUE!
@7
@ 8 RPE
RPE 1
each set 3
@ 7-8 RPE 4
@ 8-9 RPE 3

RPE Last BE TE Week 4

Weight Set Range Range KG Volume Sets
320 145 1280 1
280 <---Insert 127.5 3360 3
@ 8 RPE Weight
<---Insert 445 475 #VALUE! #VALUE! 1
@ 7 RPE Weight 420 445 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 2
@ 7-8 RPE 3
@ 8 RPE 3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
4 @ 8 RPE Weight 245 260 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
4 #VALUE!
@ 7 RPE #VALUE! #VALUE!
8 each set
8 @ 7-8 RPE
8 @ 7-8 RPE

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 9 RPE Weight
<---Insert 370 395 #VALUE! #VALUE!
2 @ 8 RPE Weight 345 370 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 210 95 1260
6 190 85 3420
1 380 172.5 1900
1 360 <---Insert 162.5 1800
6 @ 6 RPE Weight #VALUE! #VALUE!
6 @ 8 RPE
 @ 7 RPE
8 each set

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 9 RPE Weight
<---Insert 280 295 #VALUE! #VALUE!
2 @ 8.5 RPE Weight
how many 265 280 #VALUE! #VALUE!
3 #VALUE! sets you did #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 @7
@ 8 RPE
RPE
6 each set
8 @ 7-8 RPE
8 @ 8-9 RPE

RPE Last BE TE
Reps Weight Set Range Range KG Volume
4 330 150 1320
4 290 <---Insert 132.5 3480
1 @ 9 RPE Weight
<---Insert 465 490 #VALUE! #VALUE!
2 @ 8 RPE Weight 435 460 #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!
 Week 5 RPE Last BE TE
Day 1
Competition Bench Sets Reps Weight Set Range Range
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0
Bench Press/Machine 3 3 #VALUE!
90% of last
Press of Choice 2 8 week's weight
Pulldown of Choice 3 8 @ 6-7 RPE
Row of Choice 3 8 @ 6-7 RPE

Week 5 RPE Last BE TE

Day 2 Sets Reps Weight Set Range Range
Competition Squat 1 1 #VALUE!
Competition Squat 1 1 #VALUE!
Competition Squat 1 2 #VALUE!
Competition
Larsen Squat
Competition 3 2 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 5 195
Bench Press
each set) (just0-1-0
off the 3 5 180
floor)
each set) (just off the 3 1 335
floor) 3 1 315
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 RPE Last BE TE

Day 3
Competition Bench Sets Reps Weight Set Range Range
Press 0-1-0 Bench
Competition 1 1 #VALUE!
Press 0-1-0 Bench
Competition 1 1 #VALUE!
Press 0-1-0 Bench
Competition 1+ (4 total sets) 2 #VALUE!
Press 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 2 6 week's weight
of Choice
Tricep Extension of 3 8 @ 6-7 RPE
Choice 2 8 @ 7 RPE

Week 5 RPE Last BE TE

Day 4 Sets Reps Weight Set Range Range
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
Hamstring Deadlift
Machine 1 2 #VALUE!
Curl of Choice 2 8 @ 6-7 RPE
Facepulls 2 8 @ 7 RPE
 KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
87.5 975
82.5 2700
152.5 1005
142.5 945
#VALUE! #VALUE!
 KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

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 Week 1
Bench 300 135 Squat 0.0
Deadlift 500 227.5 @ 7 RPE
Squat TS Weight <---Insert
Squat TS RPE Weight
Bench Press 0.0
Bench TS
@ 7 RPE
Weight <---Insert
Bench TS RPE Weight
Deadlift 0.0
Deadlift TS
@ 7 RPE
Weight <---Insert
Deadlift TS RPE Weight
Total 0.0

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight 235
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0
Bench Press/Machine 3 4 @ #VALUE!
7 RPE each
Press of Choice 3 8 set
Pulldown of Choice 4 8 @ 7-8 RPE
Row of Choice 4 8 @ 7-8 RPE

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 2 @ 6 RPE Weight 325
Competition Squat 1 3 #VALUE!
Competition
Larsen Squat
Competition 3 3 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 195
Bench Press
each set) (just0-1-0
off the 3 6 175
floor)
each set) (just off the 5 1 345
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 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 2 @ 6.5 RPE Weight
how many 245
Press 0-1-0 Bench
Competition 1+ (4 total sets) 3 #VALUE! sets you did
Press 0-1-0 #VALUE! 3 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
7 RPE each
Dumbbell
Chest Bench Press
Supported Row 3 6 set
of Choice
Tricep Extension of 4 8 @ 7-8 RPE
Choice 3 8 @ 8-9 RPE

Week 1 RPE Last

Day 4 Sets Reps Weight Set BE Range
Competition Squat 1 4 300
Competition Squat 3 4 265 <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight
<---Insert 435
Competition Deadlift 1 2 @ 6 RPE Weight 405
Competition Deadlift 1 3 #VALUE!
Competition
Hamstring Deadlift
Machine 2 3 #VALUE!
Curl of Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
Week 2 Week 3 Week 4 RPE Rating Definition
0.0 0.0 0.0 10 Maximum Effort, could not have done anoth
@ 7.5 RPE <---Insert
<---Insert @ 8-8.5 RPE @ 9 RPE
<---Insert 9.5 Maybe had 1 more rep left in the tank
Weight Weight Weight 9 Had 1 more rep left in the tank
0.0 0.0 0.0 8.5 Maybe had 2 more reps left in the tank, def
@ 8 RPE
<---Insert @ 8.5 RPE @
<---Insert 9-9.5 RPE
<---Insert 8 Had 2 more reps left in the tank
Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, def
0.0 0.0 #VALUE! 7 Had 3 more reps left in the tank
@ 8 RPE
<---Insert @ 9 RPE
<---Insert #VALUE! 6.5 Maybe had 4 more reps left in the tank, def
Weight Weight 6 Had 4 more reps left in the tank
0.0 0.0 #VALUE!

Week 2
TE Range KG Volume Sets Reps Weight
245 #VALUE! #VALUE! 1 4 @ 7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!
@ 7 RPE
3 8 each set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 2
TE Range KG Volume Sets Reps Weight
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
345 #VALUE! #VALUE! 1 2 @ 7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 3 #VALUE!
87.5 1170 1 6 200
80 3150 3 6 180
157.5 1725 5 1 360
150 1650 5 1 340
#VALUE! #VALUE! 1 6 @ 5 RPE
1 6 @ 8 RPE
 @ 7 RPE
3 8 each set

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

Week 2
TE Range KG Volume Sets Reps Weight
135 1200 1 4 310
120 3180 3 4 275
460 #VALUE! #VALUE! 1 1 @ 8 RPE
430 #VALUE! #VALUE! 1 2 @ 7 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!
 Recommended Splits:
could not have done another rep Monday Wednesday Friday
re rep left in the tank Squat Primary Squat
eft in the tank Bench Secondary Bench Tertiary Bench Primary Bench
re reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
left in the tank
re reps left in the tank, definitely had 2 more left Monday Tuesday Thursday
left in the tank Squat Primary Squat
re reps left in the tank, definitely had 3 more left Bench Secondary Bench Primary Bench
left in the tank Deadlift Secondary Deadlift

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight 235 250 #VALUE! #VALUE! 1 4
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 3 4
3 8
3 8
3 8

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 350 375 #VALUE! #VALUE! 1 1
Weight 335 355 #VALUE! #VALUE! 1 2
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 3 3
90 1200 1 6
82.5 3240 3 6
162.5 1800 4 1
<---Insert 155 1700 4 1
Weight #VALUE! #VALUE! 1 6
1 6
 2 8

RPE Last BE TE Week 3

Set
<---Insert Range Range KG Volume Sets Reps
Weight
<---Insert 270 285 #VALUE! #VALUE! 1 1
Weight
how many 250 265 #VALUE! #VALUE! 1 2
sets you did #VALUE! #VALUE! 1+ (4 total sets) 3
#VALUE! #VALUE! #VALUE! 3
1 6
2 6
4 8
2 8

RPE Last BE TE Week 3

Set Range Range KG Volume Sets Reps
140 1240 1 4
<---Insert 125 3300 3 4
Weight
<---Insert 445 475 #VALUE! #VALUE! 1 1
Weight 420 445 #VALUE! #VALUE! 1 2
#VALUE! #VALUE! 1 3
#VALUE! #VALUE! 2 3
2 8
2 8

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Saturday
Secondary Squat

Primary Deadlift

Saturday
Secondary Squat
Tertiary Bench
Primary Deadlift

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 7.5 RPE Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE!
@ 7 RPE #VALUE! #VALUE! 3
each set 2
@ 7-8 RPE 2
@ 7-8 RPE 2

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 8-8.5 RPE Weight
<---Insert 360 385 #VALUE! #VALUE! 1
@ 7.5 RPE Weight 340 360 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 2
205 92.5 1230 1
185 85 3330 2
370 167.5 1480 3
350 <---Insert 160 1400 3
@ 6 RPE Weight #VALUE! #VALUE! 1
@ 8 RPE 1
@ 7 RPE
each set 1

RPE Last BE TE Week 4

Weight Set
<---Insert Range Range KG Volume Sets
@ 8.5 RPE Weight
<---Insert 275 290 #VALUE! #VALUE! 1
@ 7.5 RPE Weight
how many 255 270 #VALUE! #VALUE! 1
#VALUE! sets you did #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 3
@7
@ 8 RPE
RPE N/A
each set N/A
@ 7-8 RPE 2
@ 8-9 RPE N/A

RPE Last BE TE Week 4

Weight Set Range Range KG Volume Sets
320 145 1280 1
280 <---Insert 127.5 3360 2
@ 9 RPE Weight
<---Insert 465 490 #VALUE! #VALUE! 1
@ 8 RPE Weight 435 460 #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
#VALUE! #VALUE! #VALUE! 1
@ 7-8 RPE N/A
@ 8 RPE N/A

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
4 @ 8 RPE Weight 245 260 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
4 #VALUE!
@ 7 RPE #VALUE! #VALUE!
8 each set
8 @ 7 RPE
8 @ 7 RPE

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 9 RPE Weight
<---Insert 370 395 #VALUE! #VALUE!
2 @ 8 RPE Weight 345 370 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 210 95 1260
6 190 85 2280
1 380 172.5 1140
1 360 <---Insert 162.5 1080
6 @ 6 RPE Weight #VALUE! #VALUE!
6 @ 7 RPE
 @ 6 RPE
8 each set

RPE Last BE TE
Reps Weight Set
<---Insert Range Range KG Volume
1 @ 9-9.5 RPE Weight
<---Insert 280 300 #VALUE! #VALUE!
2 @ 8 RPE Weight 260 275 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
N/A N/A
N/A N/A
8 @ 6-7 RPE
N/A N/A

RPE Last BE TE
Reps Weight Set Range Range KG Volume
4 330 150 1320
4 290 132.5 2320
1 #VALUE! #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
N/A N/A
N/A N/A

Lift Volume Totals

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

Week 5 RPE Last BE TE

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

KG Volume
127.5 280
110 720
112.5 250
107.5 1410
 KG Volume

Lift Volume Totals

Squat 3745
Bench 5470
Deadlift 975
 RPE CHART
@ x1 x2 x3 x4 x5 x6
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1%
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1%
6 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
5.5 85.0% 82.4% 79.9% 77.4% 75.1% 72.3%
5 83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
4.5 82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
4 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
 d
x7 x8 x9 x10 x11 x12 @
81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 10
79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 9.5
78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 9
77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 8.5
76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 8
75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 7.5
73.9% 70.7% 68.0% 65.3% 62.6% 59.9% 7
72.3% 69.4% 66.7% 64.0% 61.3% 58.6% 6.5
70.7% 68.0% 65.3% 62.6% 59.9% 57.2% 6
69.4% 66.7% 64.0% 61.3% 58.6% 55.8% 5.5
68.0% 65.3% 62.6% 59.9% 57.2% 54.4% 5
66.7% 64.0% 61.3% 58.6% 55.8% 53.0% 4.5
65.3% 62.6% 59.9% 57.2% 54.4% 51.6% 4
 1RM
Enter
500
Here--->

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