1RM

Enter Here---> 215

RPE Calculator
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10
10 215 205.325 198.23 191.78 185.545 179.955 174.365 168.99 163.83 158.885
9.5 210.27 201.885 195.005 188.77 182.75 177.16 171.785 166.41 161.465 155.445
9 205.325 198.23 191.78 185.545 179.955 174.365 168.99 163.83 158.885 152.005
8.5 201.885 195.005 188.77 182.75 177.16 171.785 166.41 161.465 155.445 149.21
8 198.23 191.78 185.545 179.955 174.365 168.99 163.83 158.885 152.005 146.2
7.5 195.005 188.77 182.75 177.16 171.785 166.41 161.465 155.445 149.21 143.405
7 191.78 185.545 179.955 174.365 168.99 163.83 158.885 152.005 146.2 140.395
6.5 188.77 182.75 177.16 171.785 166.41 161.465 155.445 149.21 143.405 137.6
6 185.545 179.955 174.365 168.99 163.83 158.885 152.005 146.2 140.395 134.59
5.5 182.75 177.16 171.785 166.41 161.465 155.445 149.21 143.405 137.6 131.795
5 179.955 174.365 168.99 163.83 158.885 152.005 146.2 140.395 134.59 128.785
4.5 177.16 171.785 166.41 161.465 155.445 149.21 143.405 137.6 131.795 125.99
4 174.365 168.99 163.83 158.885 152.005 146.2 140.395 134.59 128.785 122.98
 SQUAT: 196 185 x 3
SADA STRONG RAHO BENCH: 148 140 x 3
By Coach-Deva khule DEADLIFT: 212 200 x 3

CATEGORY: 15-20 Nov WEEK 23

Monday SET REP LOAD RPE Range Actual LOAD aRPE

DEADLIFT Comp Deadlift 1 x 2 7 187.5-195 1 x 3 190 7 Video

DEADLIFT Comp Deadlift 2 x 4 0 1 x 5 165 Video
Bench (3-1-0) Tempo Benchpress 1 x 5 112 1 x 5 115 Video
ACC Leg press(Close stance) 3 x 15 180 x
ACC Single hand cable pulldowns 3 x 10 8 x
ACC Preacher curls + single hand tricep ext 3 x 10 8 x
ACC Calf Raises 3 x 15 9 x
ACC Leg raises 1 x 10 x
Tuesday SET REP LOAD RPE Actual LOAD aRPE

Bench Comp Benchpress 1 x 2 142.5 7 130-135 1 x 3 132.5 6 Video

Bench Comp Benchpress 2 x 4 120 1 x 5 Video
ACC T bar rows 3 x 10 50 8 x
ACC Shoulder Press on machine 3 x 10 27.5 8 x
ACC chest flye machine 3 x 10 22.5 8 x
ACC Side laterals + Facepulls 3 x 15 9 x
ACC Tricep Pushdowns + Cable curls 3 x 15 8 x
Thursday SET REP LOAD RPE Actual LOAD aRPE

SQUAT Low bar Squat 1 x 2 180 7 167.5-177.5 1 x 2 187 9 Video

SQUAT Low bar Squat 2 x 4 152.5 1 x 5 145 Video
Deadlift Tempo Sumo deadlift 1 x 5 140 2 x 5 130 Video
ACC Flat Db press 3 x 10 40 x
ACC lat Pulldown 3 x 10 8 x
ACC Leg Extension 3 x 15 8 x
ACC Calf Raises on leg press 2 x 15 9 x
ACC Front planks + knee raises 1 x 10 x
Saturday SET REP LOAD %1RM Actual LOAD aRPE

SQUAT Low Bar Squat 1 x 6 160 3 x 6 165 Video

Bench Medium Grip 1ct pause Benchpress 2 x 8 110 3 x 8 112 Video
ACC Leg Curl 3 x 10 8 x
ACC Cable lateral + Facepulls 3 x 15 9 x
ACC Seated Cable Rows 3 x 10 8 x
ACC Overhead Rope Ext + Reverse Curls 3 x 15 8 x
ACC Front planks + knee raises 1 x 10 x

CATEGORY: 22-27 Nov WEEK 24

Monday SET REP LOAD RPE Range Actual LOAD aRPE

DEADLIFT Comp Deadlift 1 x 2 210 8 210-212 1 x 3 190 7 Video

DEADLIFT Comp Deadlift 1 x 4 177.5 1 x 5 165 Video
Bench (3-1-0) Tempo Benchpress 1 x 5 115 1 x 5 115 Video
ACC Leg press(Close stance) 3 x 15 180 x
ACC Single hand cable pulldowns 3 x 10 8 x
ACC Preacher curls + single hand tricep ext 3 x 10 8 x
ACC Calf Raises 3 x 15 9 x
ACC Leg raises 1 x 10 x
Tuesday SET REP LOAD RPE Actual LOAD aRPE

Bench Comp Benchpress 1 x 2 142.5 8 140-145 1 x 3 132.5 6 Video

Bench Comp Benchpress 2 x 4 120 1 x 5 Video
ACC T bar rows 3 x 10 50 8 x
ACC Shoulder Press on machine 3 x 10 27.5 8 x
ACC chest flye machine 3 x 10 22.5 8 x
ACC Side laterals + Facepulls 3 x 15 9 x
ACC Tricep Pushdowns + Cable curls 3 x 15 8 x
Thursday SET REP LOAD RPE Actual LOAD aRPE

SQUAT Low bar Squat 1 x 2 180 8 182.5-187.5 1 x 2 187 9 Video

SQUAT Low bar Squat 1 x 4 152.5 1 x 5 145 Video
ACC Flat Db press 3 x 10 40 x
ACC lat Pulldown 3 x 10 8 x
ACC Leg Extension 3 x 15 8 x
ACC Calf Raises on leg press 2 x 15 9 x
ACC Front planks + knee raises 1 x 10 x
Saturday SET REP LOAD %1RM Actual LOAD aRPE

Bench (3-1-0) Tempo Benchpress 1 x 5 110 3 x 8 112 Video

ACC Leg Curl 1 x 10 8 x
ACC Cable lateral + Facepulls 1 x 15 9 x
ACC Seated Cable Rows 1 x 10 8 x
ACC Overhead Rope Ext + Reverse Curls 1 x 15 8 x
ACC Front planks + knee raises 1 x 10 x
DIET LOG BOOK DIET LOG BOOK
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 75.35 23-Aug
Tuesday 75.5 24-Aug Avg Steps- #DIV/0!
Wednesday 75.25 25-Aug Avg Sleep- #DIV/0!
Thursday 75.7 26-Aug Avg Cals- #DIV/0!
Friday 75.2 27-Aug Avg Protein- #DIV/0!
Saturday 75.25 28-Aug Avg Carbs- #DIV/0!
Sunday 75.5. 14-Jul Avg Fats- #DIV/0!
75.5 29-Aug Avg Bw- 75.375
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 75 30-Aug
Tuesday 75.25 31-Aug Avg Steps- #DIV/0!
Wednesday 75.15 1sept Avg Sleep- #DIV/0!
Thursday 74.9 2sept Avg Cals- #DIV/0!
Friday 75.5 3sept Avg Protein- #DIV/0!
Saturday 74.45 4sept Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
74.75 5sept Avg Bw- 75.04166667
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 75.4 6sept
Tuesday 75.5. 7sept Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday 75.8 10sept Avg Protein- #DIV/0!
Saturday 75.5 11sept Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
76.3 12sept Avg Bw- 75.56666667
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 76 13sept
Tuesday Avg Steps- #DIV/0!
Wednesday 76.2 15sept Avg Sleep- #DIV/0!
Thursday 77 16sept Avg Cals- #DIV/0!
Friday 75.65 17sept Avg Protein- #DIV/0!
Saturday 75.5 18sept Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
75.25 19sept Avg Bw- 76.07
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 75.65 20sept
Tuesday 21 Avg Steps- #DIV/0!
Wednesday 75.85 22sept Avg Sleep- #DIV/0!
Thursday 75.15 23sept Avg Cals- #DIV/0!
Friday 75.8 24sept Avg Protein- #DIV/0!
Saturday 75.75 25 sept Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- 75.64
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 75.6 27sept
Tuesday 28sept Avg Steps- #DIV/0!
Wednesday 76.2 29sept Avg Sleep- #DIV/0!
Thursday 76 30 Avg Cals- #DIV/0!
Friday 75.95 1October Avg Protein- #DIV/0!
Saturday 75.9 2-Oct Avg Carbs- #DIV/0!
Sunday 76 3 Avg Fats- #DIV/0!
Avg Bw- 75.94166667
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 4
Tuesday 75.45 5 Avg Steps- #DIV/0!
Wednesday 76.65 6 Avg Sleep- #DIV/0!
Thursday 76.45 7-Oct Avg Cals- #DIV/0!
Friday 76.55 8-Oct Avg Protein- #DIV/0!
Saturday 76.45 9-Oct Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
76.85 10-Oct Avg Bw- 76.31
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 76.55 11-Oct
Tuesday 76.45 12-Oct Avg Steps- #DIV/0!
Wednesday 76.8 13-Oct Avg Sleep- #DIV/0!
Thursday 76.35 14-Oct Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- 76.5375
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 76.45 18-Oct
Tuesday 77 19-Oct Avg Steps- #DIV/0!
Wednesday 76 20-Oct Avg Sleep- #DIV/0!
Thursday 76.6 21 Avg Cals- #DIV/0!
Friday 76.4 22 Avg Protein- #DIV/0!
Saturday 76.4 23 Avg Carbs- #DIV/0!
Sunday 76.15 Avg Fats- #DIV/0!
76.15 25October Avg Bw- 76.42857143
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday 76.6 1-Nov
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
Avg Bw- 76.6
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
 WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday 14-Jul Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!
WEEK
Day Calories Protein Carbs Fats Bodyweight Steps Stress(1-10) Date Sleep
Monday
Tuesday Avg Steps- #DIV/0!
Wednesday Avg Sleep- #DIV/0!
Thursday Avg Cals- #DIV/0!
Friday Avg Protein- #DIV/0!
Saturday Avg Carbs- #DIV/0!
Sunday Avg Fats- #DIV/0!
Avg Bw- #DIV/0!