Training Maxes Source

Calculated
Squat 100 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition
Bench 100 Squat 90.0 100.0 100.0 100.0 10 Maximum Effort, could not have done another rep
Deadlift 100 Squat TS Weight 90.0 90.0 90.0 90.0 9.5 Maybe had 1 more rep left in the tank
Squat TS RPE 10.0 9 Had 1 more rep left in the tank
Bench Press 100.0 100.0 100.0 100.0 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
--> Fill In Green Cells! <-- Bench TS Weight 90.0 90.0 90.0 90.0 8 Had 2 more reps left in the tank
Bench TS RPE 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
Deadlift 100.0 100.0 100.0 100.0 7 Had 3 more reps left in the tank
Deadlift TS Weight 90.0 90.0 90.0 90.0 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
Deadlift TS RPE 6 Had 4 more reps left in the tank
Total 290.0 300.0 300.0 300.0

Week 1 Week 2 Week 3 Week 4 Week 5

Day 1 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 1 Sets Reps Weight RPE Last Set
Competition Competition
Squat 1 1 90 10 1 1 90 1 1 90 1 1 90 Squat 1 1 75
Competition Competition
Squat 2 5 70 2 4 80 2 5 75 2 4 85 Squat 1 3 70
Competition Competition
Squat 2 5 65 2 4 70 2 5 70 2 4 75 Squat 2 3 65
Bulgarian Split Bulgarian Split
Squats or Belt Squats or Belt 85% of last
Squats 2 12 @ 7 RPE 2 12 @ 7 RPE 2 12 @ 7 RPE 2 12 @ 7 RPE Squats 2 8 week's weight
Chest Chest
Supported Supported
Row of Choice 3 8 @ 8.5 RPE 3 8 @ 8.5 RPE 3 8 @ 8.5 RPE 3 8 @ 8.5 RPE Row of Choice 2 8 @ 7 RPE
Facepulls 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Facepulls 2 12 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 2 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 2 Sets Reps Weight RPE Last Set
Competition Competition
Bench Press 1 1 90 1 1 90 1 1 90 1 1 90 Bench 1 1 75
Competition Competition
Bench Press 2 6 75 2 5 80 2 6 75 2 5 80 Bench 2 4 70
Competition
Tempo Bench Competition
Press 2 6 60 2 5 65 2 6 60 2 5 65 Bench 2 4 55
<---Insert <---Insert <---Insert <---Insert Enter Weight in
RDLs 1 8 @ 7 RPE Weight 1 8 @ 7 RPE Weight 1 8 @ 7 RPE Weight 1 8 @ 7 RPE Weight RDLs 1 5 Week 4
Enter Weight Enter Weight Enter Weight Enter Weight Enter Weight in
RDLs 1 8 Above 1 8 Above 1 8 Above 1 8 Above RDLs 1 5 Week 4
Incline Single Arm
Dumbbell Dumbbell 85% of last
Bench Press 3 12 @ 7 RPE 3 12 @ 7 RPE 3 12 @ 7 RPE 3 12 @ 7 RPE Bench Press 2 10 week's weight
Pulldown of Pulldown of
Choice 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE Choice 2 10 @ 7 RPE
BFR Biceps of BFR Biceps of
Choice 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE Choice 3 12-15 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 3 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 3 Sets Reps Weight RPE Last Set
High Bar High Bar
Pause Squat 2 7 55 2 6 65 2 7 60 2 6 65 Pause Squat 1 4 55
High Bar High Bar
Tempo Pause Tempo Pause
Squat 2 7 45 2 6 50 2 7 45 2 6 50 Squat 2 4 45
Wide Grip 3 Wide Grip 3
Second Pause Second Pause
Bench Press 4 3 70 4 3 70 4 3 70 4 3 70 Bench Press 3 3 60
Chest Chest
Supported Supported
Row of Choice 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE Row of Choice 2 10 @ 7 RPE
BFR Walking BFR Walking
Lunges or BFR Lunges or BFR
Leg Press 4 12 @ 9 RPE 4 12 @ 9 RPE 4 12 @ 9 RPE 4 12 @ 9 RPE Leg Press 3 12 @ 7 RPE
Upper Back of Upper Back of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 4 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 4 Sets Reps Weight RPE Last Set
Deadlift 1 1 90 1 1 90 1 1 90 1 1 90 Deadlift 1 1 75
Deadlift 2 6 70 2 5 75 2 6 75 2 5 80 Deadlift 1 4 70
Pause Deadlift 2 6 55 2 5 60 2 6 60 2 5 65 Pause Deadlift 2 4 55
Close Grip Close Grip
Pause Bench Pause Bench
Press 2 8 65 2 7 70 2 8 65 2 7 70 Press 2 6 60
Close Grip Close Grip
Pause Bench Pause Tempo
Press 2 8 60 2 7 65 2 8 60 2 7 65 Bench Press 2 6 55
Pulldown of Pulldown of
Choice 3 12 @ 8 RPE 3 12 @ 8 RPE 3 12 @ 8 RPE 3 12 @ 8 RPE Choice 2 12 @ 7 RPE
Leg Curl of Leg Curl of
Choice 3 12 @ 7 RPE 3 12 @ 7 RPE 3 12 @ 7 RPE 3 12 @ 7 RPE Choice 2 12 @ 7 RPE
BFR Triceps of BFR Triceps of
Choice 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE Choice 3 12-15 @ 7 RPE
Training Maxes
Calculated
Squat 100 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition
Bench 100 Squat 100.0 100.0 100.0 100.0 10 Maximum Effort, could not have done another rep
Deadlift 100 Squat TS Weight 90.0 90.0 90.0 90.0 9.5 Maybe had 1 more rep left in the tank
Squat TS RPE 9 Had 1 more rep left in the tank
Bench Press 100.0 100.0 100.0 100.0 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
Bench TS Weight 90.0 90.0 90.0 90.0 8 Had 2 more reps left in the tank
Bench TS RPE 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
Deadlift 100.0 100.0 100.0 100.0 7 Had 3 more reps left in the tank
Deadlift TS
90.0 90.0 90.0 90.0 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
Weight
Deadlift TS RPE 6 Had 4 more reps left in the tank
Total 300.0 300.0 300.0 300.0

Week 6 Week 7 Week 8 Week 9 Week 10

Day 1 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 1 Sets Reps Weight RPE Last Set
Competition Competition
Squat 1 1 90 1 1 90 1 1 90 1 1 90 Squat 1 1 75
Competition Competition
Squat 2 4 80 2 3 85 2 4 80 2 3 90 Squat 2 2 75
Competition Competition
Squat 3 4 70 3 3 75 3 4 70 3 3 80 Squat 2 2 70
Bulgarian Split Bulgarian Split
Squats or Belt Squats or Belt 85% of last
Squats 2 10 @ 7 RPE 2 10 @ 7 RPE 2 10 @ 7 RPE 2 10 @ 7 RPE Squats 2 8 week's weight
Chest Chest
Supported Supported
Row of Choice 3 7 @ 8.5 RPE 3 7 @ 8.5 RPE 3 7 @ 8.5 RPE 3 7 @ 8.5 RPE Row of Choice 2 7 @ 7 RPE
Facepulls 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Facepulls 2 12 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 2 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 2 Sets Reps Weight RPE Last Set
Competition Competition
Bench Press 1 1 90 1 1 90 1 1 90 1 1 90 Bench 1 1 75
Competition Competition
Bench Press 2 5 80 2 4 85 2 5 80 2 4 85 Bench 2 3 70
Competition Competition
Bench Press 3 5 75 3 4 80 3 5 75 3 4 80 Bench 2 3 70
<---Insert <---Insert <---Insert <---Insert
RDLs 1 6 @ 7 RPE Weight 1 6 @ 7 RPE Weight 1 6 @ 7 RPE Weight 1 6 @ 7 RPE Weight RDLs 1 4 #VALUE!
RDLs 2 6 #VALUE! 2 6 #VALUE! 2 6 #VALUE! 2 6 #VALUE! RDLs 1 4 #VALUE!
Single Arm Single Arm
Dumbbell Dumbbell 85% of last
Bench Press 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE Bench Press 2 8 week's weight
Pulldown of Pulldown of
Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Choice 2 8 @ 7 RPE
BFR Biceps of BFR Biceps of
Choice 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE Choice 3 12-15 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 3 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 3 Sets Reps Weight RPE Last Set
Competition High Bar
Pause Squat 2 6 70 2 5 70 2 6 70 2 5 70 Pause Squat 2 4 60
Competition High Bar
Tempo Pause Tempo Pause
Squat 3 6 55 3 5 55 3 6 55 3 5 55 Squat 2 4 45
Wide Grip 3 Wide Grip 3
Second Pause Second Pause
Bench Press 4 2 75 4 2 75 4 2 75 4 2 75 Bench Press 3 2 65
Chest Chest
Supported Supported
Row of Choice 3 9 @ 8 RPE 3 9 @ 8 RPE 3 9 @ 8 RPE 3 9 @ 8 RPE Row of Choice 2 9 @ 7 RPE
Upper Back of Upper Back of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 4 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 4 Sets Reps Weight RPE Last Set
Deadlift 1 1 90 1 1 90 1 1 90 1 1 90 Deadlift 1 1 75
Deadlift 2 5 70 2 4 75 2 5 75 2 4 80 Deadlift 2 3 70
Pause Deadlift 3 5 55 3 4 60 3 5 60 3 4 65 Pause Deadlift 2 3 55
Close Grip
Competition Pause Bench
Bench Press 2 6 75 2 5 80 2 6 75 2 5 80 Press 2 4 70
Close Grip Close Grip
Pause Bench Pause Tempo
Press 3 6 65 3 5 70 3 6 65 3 5 70 Bench Press 2 4 60
Pulldown of Pulldown of
Choice 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE Choice 2 10 @ 7 RPE
Leg Curl of Leg Curl of
Choice 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE Choice 2 10 @ 7 RPE
BFR Triceps of BFR Triceps of
Choice 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE Choice 3 12-15 @ 7 RPE
Training Maxes
Calculated
Squat 100 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition
Bench 100 Squat 100.0 100.0 100.0 100.0 10 Maximum Effort, could not have done another rep
Deadlift 100 Squat TS Weight 90.0 90.0 95.0 95.0 9.5 Maybe had 1 more rep left in the tank
Squat TS RPE 9 Had 1 more rep left in the tank
Bench Press 100.0 100.0 100.0 100.0 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
Bench TS Weight 90.0 95.0 95.0 100.0 8 Had 2 more reps left in the tank
Bench TS RPE 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
Deadlift 100.0 100.0 100.0 100.0 7 Had 3 more reps left in the tank
Deadlift TS
90.0 95.0 95.0 85.0 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
Weight
Deadlift TS RPE 6 Had 4 more reps left in the tank
Total 300.0 300.0 300.0 300.0

Week 11 Week 12 Week 13 Week 14 Week 15

Day 1 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set 5 Days out Sets Reps Weight RPE Last Set
Competition Competition
Squat 1 1 90 1 1 90 1 1 95 1 1 95 Squat 3 3 75
Competition Competition
Squat 2 2 85 2 2 90 2 2 85 2 2 90 Bench Press 3 3 80
Chest
Competition Supported
Squat 3 2 75 3 2 80 3 2 75 2 2 80 Row of Choice 2 7 @ 7 RPE
Bulgarian Split
Squats or Belt
Squats 2 8 @ 7 RPE 2 8 @ 7 RPE 2 8 @ 7 RPE N/A N/A N/A
Chest
Supported
Row of Choice 3 6 @ 8.5 RPE 3 6 @ 8.5 RPE 3 6 @ 8.5 RPE 3 6 @ 8.5 RPE
Facepulls 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE

Week 11 Week 12 Week 13 Week 14 Week 15

Day 2 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set 3 Days Out Sets Reps Weight RPE Last Set
Competition Competition
Bench Press 1 1 90 1 1 95 1 1 95 1 1 100 Squat 2 2 60
Competition Competition
Bench Press 2 3 85 2 3 90 2 2 90 2 2 90 Bench Press 3 3 65
Competition
Bench Press 3 3 80 3 3 85 3 2 85 2 2 85
<---Insert <---Insert <---Insert <---Insert
Pause Deadlift 1 5 @ 7 RPE Weight 1 5 @ 7 RPE Weight 1 5 @ 7 RPE Weight 1 5 @ 6 RPE Weight
Pause Deadlift 2 5 #VALUE! 2 5 #VALUE! 2 5 #VALUE! 1 5 #VALUE!
Single Arm
Dumbbell
Bench Press 3 8 @ 7 RPE 3 8 @ 7 RPE 3 8 @ 7 RPE N/A N/A N/A
Pulldown of
Choice 3 7 @ 8 RPE 3 7 @ 8 RPE 3 7 @ 8 RPE 2 7 @ 7 RPE
BFR Biceps of
Choice 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE 4 12-15 @ 9 RPE N/A N/A N/A

Week 11 Week 12 Week 13 Week 14

Day 3 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set
Competition
Squat 2 4 80 2 4 80 2 4 80 1 4 70
Competition
Pause Squat 3 4 65 3 4 65 3 4 65 2 4 60
Competition 3
Second Pause
Bench Press 5 2 75 5 2 80 5 2 75 3 2 80
Chest
Supported
Row of Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 2 8 @ 7 RPE
Upper Back of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 2 12 @ 7 RPE

Week 11 Week 12 Week 13 Week 14 Week 15

Day 4 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Meet Day Sets Reps Weight RPE Last Set
Deadlift 1 1 90 1 1 95 1 1 95 1 1 85 PR Time!!!
Deadlift 2 3 70 2 3 75 2 3 75 1 3 70
Deadlift 3 3 65 3 3 70 3 3 70 2 2 65
Competition
Bench Press 2 4 80 2 4 80 2 4 80 2 4 75
Competition
Bench Press 3 4 75 3 4 75 3 4 75 2 4 70
Pulldown of
Choice 3 9 @ 8 RPE 3 9 @ 8 RPE 3 9 @ 8 RPE N/A N/A N/A
Leg Curl of
Choice 2 10 @ 7 RPE 2 10 @ 7 RPE 2 10 @ 7 RPE N/A N/A N/A