Professional Documents
Culture Documents
RPE CharCategory
Standard Squat
Standard Deadlift
Standard Squat
n/a
Bench
Standard Press
Bench
Standard Press
Bench
Standard Press
n/a
Standard Deadlift
Standard Squat
Standard Deadlift
n/a
Bench
Standard Press
Bench
Standard Press
Standard n/a
n/a
DAY 1
primary
main
primary squat
deadlift
assistance
secondary squat
abs
secondary bench
main
primary bench
assistance
shoulders
lats
primary deadlift
main
primary squat
asssistance
deadlift supplement
abs
Squat
8.5
--
Rack Pull
8.5
Front Squat
8.5
Ab Rollout
DAY 2
REPSRPE F% CAP
Bench Press
8.5
Shoulder Press
Barbell Row
DAY 3
REPSRPE F% CAP
Deadlift
Paused Squat
Deadlift
Weighted Situp
DAY 4
primary
primary bench
bench main DB Floor Press
assistance 2
Pin Press
triceps
Dips
lats
Lat Pulldown
DAY 5
Standard n/a
Standard n/a
Standard n/a
n/a
REPSRPE F% CAP
REPSRPE F% CAP
5
8.5
REPSRPE
5
9
Back movement
Shoulder movemen 8 8.5
10
9
Calf Movement
6
9
Bicep Curls
F% CAP
5
5
5
5
3
3
3
3
day 1
day 2
day 3
day 4
day 5
TOT
WEEK 1
WEEK 2
note
note
note
note
145 x8 @9 135
###
###
376 x5 @9 355
###
496 x1 @8 470
###
squat
7450
0
8980
0
0
16430
bench deadlift
0
3600
7410
0
###
0
###
0
7646
0
0
11246
squat
24%
40%
36%
day 1
day 2
0
0
0
0
0
day 3
2 day 4
3 day 5
TOT
Squat
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
Squat
Deadlift
5
Week
10
WEEK 3
note
note
note
note
note
note
note
note
note
note
squat
day 1
day 2
0
0
0
0
0
day 3
2
2 3 day 4
3
day 5
TOT
bench deadlift
0
0
0
0
0
0
0
day 2
0
0
0
0
0
Bench Press
12
10
8
day 1
day 3
3 4
day
day 5
TOT
Bench Press
12
10
8
6
4
2
0
1
5
Week
10
WEEK 4
top set backof# backofe1RM
RPE CharCategory
note
Standard Squat
Standard Deadlift
Standard Squat
n/a
top set backof# backofe1RM
note
Bench
Standard Press
Bench
Standard Press
Bench
Standard Press
n/a
note
Standard Deadlift
Standard Squat
Standard Deadlift
n/a
top set backof# backofe1RM
note
Bench
Standard Press
Bench
Standard Press
Standard n/a
n/a
note
Standard n/a
Standard n/a
Standard n/a
n/a
squat
0
0
0
0
0
0
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
squat
week num
vol
1
1
2
3
4
5
16430
6
7
8
0
0
0
0
0
0
10
10
INTENSIFICATION
Category
DAY 1
primary
main
primary squat
deadlift
assistance
secondary squat
abs
REPSRPE F% CAP
Squat
8.5
Rack Pull
8.5
Front Squat
8.5
Ab Rollout
DAY 2
secondary bench
main
primary bench
assistance
shoulders
lats
primary deadlift
main
primary squat
asssistance
deadlift supplement
abs
WEEK 1
REPSRPE F% CAP
Bench Press
8.5
Shoulder Press
Barbell Row
DAY 3
REPSRPE F% CAP
Deadlift
Paused Squat
Deadlift
Weighted Situp
DAY 4
REPSRPE F% CAP
primary
primary bench
bench main DB Floor Press
assistance 2
Pin Press
triceps
Dips
lats
Lat Pulldown
DAY 5
8.5
REPSRPE
5
9
Back movement
Shoulder movemen 8 8.5
10
9
Calf Movement
6
9
Bicep Curls
1
F% CAP
5
5
5
5
3
3
3
3
squat
bench vol
deadlift vol
day 1
18536
11246
day 2
day 3
day 4
day 5
TOT
0
0
0
0
0
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
WEEK 2
e1RM
note
note
e1RM
note
note
e1RM
note
note
e1RM
note
note
e1RM
note
note
squat
day 1
day 2
0
0
0
0
0
day 3
2day 4
3day 5
TOT
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
day 1
1
day 2
day 3
2day 4
3day 5
TOT
WEEK 3
WEEK 4
note
note
note
note
note
squat
0
0
0
0
0
0
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
squat
24%
40%
36%
day 1
day 2
1
day 3
2day 4
3day 5
TOT
0
0
0
0
0
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
24%
40%
36%
WEEK 5
note
note
note
note
note
note
note
note
note
note
squat
24%
40%
36%
day 1
day 2
0
0
0
0
0
day 3
2day 4
3day 5
TOT
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
day 1
24%
40%
36%
day 2
1
day 3
2day 4
3day 5
TOT
WEEK 6
top set backof# backofe1RM
note
note
note
note
note
squat
0
0
0
0
0
0
bench deadlift
0
0
0
0
0
0
0
0
0
0
0
0
day 1
24%
40%
36%
day 2
1
day 3
2day 4
3day 5
TOT
Squat
Reps
RPE
10
10
100%
97%
94%
92%
88%
84%
80%
75%
73%
71%
9.5
99%
96%
93%
90%
86%
82%
78%
74%
72%
70%
97%
94%
92%
88%
84%
80%
75%
73%
71%
69%
8.5
96%
93%
90%
86%
82%
78%
74%
72%
70%
68%
94%
92%
88%
84%
80%
75%
73%
71%
69%
67%
93%
88%
84%
80%
75%
73%
71%
69%
67%
92%
84%
80%
75%
73%
71%
69%
67%
Bench Press
Reps
RPE
10
10
100%
96%
92%
88%
86%
84%
82%
79%
78%
77%
9.5
98%
94%
90%
87%
85%
83%
81%
79%
78%
77%
96%
92%
88%
86%
84%
82%
79%
78%
77%
76%
8.5
94%
90%
87%
85%
83%
81%
79%
78%
77%
76%
92%
88%
86%
84%
82%
79%
78%
77%
76%
75%
90%
86%
84%
82%
79%
78%
77%
76%
75%
88%
84%
82%
79%
78%
77%
76%
75%
Deadlift
Lift
Reps
RPE
10
10
100%
96%
92%
88%
84%
80%
76%
71%
69%
67%
9.5
98%
94%
90%
86%
82%
78%
74%
70%
68%
66%
96%
92%
88%
84%
80%
76%
71%
69%
67%
65%
8.5
94%
90%
86%
82%
78%
74%
70%
68%
66%
64%
92%
88%
84%
80%
76%
71%
69%
67%
65%
63%
90%
84%
80%
76%
71%
69%
67%
65%
63%
88%
80%
76%
71%
69%
67%
65%
63%
RM
% of 1RM
550
505
415
92%
75%
375
635
335
510
88%
79%
88%
71%
89%
75%
Squat
Average
Standard
11
Reps
12
RPE
10
69%
67%
10
100%
95%
90%
85%
80%
77%
74%
71%
69%
66%
68%
9.5
98%
93%
88%
83%
79%
76%
73%
70%
67%
65%
67%
95%
90%
85%
80%
77%
74%
71%
69%
66%
64%
8.5
93%
88%
83%
79%
76%
73%
70%
67%
65%
63%
90%
85%
80%
77%
74%
71%
69%
66%
64%
62%
85%
80%
77%
74%
71%
69%
66%
64%
62%
80%
77%
74%
71%
69%
66%
64%
62%
Average
Reps
11
12
RPE
10
76%
75%
10
100%
96%
92%
89%
87%
85%
83%
75%
74%
73%
76%
9.5
98%
94%
91%
88%
86%
84%
79%
75%
74%
73%
75%
96%
92%
89%
87%
85%
83%
75%
74%
73%
72%
8.5
94%
91%
88%
86%
84%
79%
75%
74%
73%
72%
92%
89%
87%
85%
83%
75%
74%
73%
72%
71%
91%
87%
85%
83%
75%
74%
73%
72%
71%
89%
85%
83%
75%
74%
73%
72%
71%
11
12
65%
63%
64%
63%
11
12
64%
62%
63%
62%
11
12
72%
71%
72%
71%