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E1RM - Barbell Back Squat 200
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 Useful Links & Coaching

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Monday March 6, 2023
Exercise Sets Reps RPE % Weight
Barbell Bench Press 1 1 RPE6 80% 108
Barbell Bench Press 2 5 RPE6 70% 95
Tricep Dip / Dips (Weighte 2 12 RIR3
Incline Machine Press 2 10-12 RIR3
Ez-Bar Tricep Pushdowns 3 15 RIR2-3
Cable Raises 2 12-15 RIR2-3
Incline Single Arm DB Pres 2 12 RIR2

Tuesday March 7, 2023

Exercise Sets Reps RPE % Weight
Deadlift 1 1 RPE6 80% 184
Deadlift 3 6 RPE6 68% 156
Barbell Bench Press 3 5 RPE6 65% 88
Pull Ups 3 RIR2-3
Bent Over Row 2 12 RIR3
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

Wednesday March 8, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 1 1 RPE6 80% 160
Barbell Back Squat 2 7 RPE6 68% 136
Good Morning to Pins 3 6 RPE5
Leg Extensions 2 20 RIR3
Leg Extensions (Drop Set) 1 RIR1-2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused 2 20 RIR2

Thursday March 9, 2023

Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 6 RIR3
Barbell Incline Bench Press 2 7 RIR3
High Incline DB Press 2 12-15 RIR3
Flat Machine Chest Press 2 12 RIR3
Chest Flye 2 15-20 RIR3
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday March 10, 2023

Exercise Sets Reps RPE % Weight
Tempo Deadlift (4, 1, 0) 3 6 RPE6 55% 127
Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Ro 2 12 RIR3
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

Saturday March 11, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 2 5 RPE6 70% 140
Barbell Back Squat 2 6 RPE6 65% 88
Paused Barbell Back Squat 1 1 RPE6 60% 138
Single Leg Leg Press 2 12-15 RIR3
GHR / Hyper Extension 3 10-15 RIR3
Hanging Knee Raises 3 12-20 RIR2-3
Standing Calf Raises 2 20 RIR2

Sunday March 12, 2023

Rest
Monday March 13, 2023
Exercise Sets Reps RPE % Weight
Barbell Bench Press 1 1 RPE6-7 84% 113
Barbell Bench Press 2 5 RPE6-7 75% 101
Tricep Dip / Dips (Weighte 2 12 RIR3
Incline Machine Press 2 10-12 RIR3
Ez-Bar Tricep Pushdowns 3 15 RIR2-3
Cable Raises 2 12-15 RIR2-3
Incline Single Arm DB Pres 2 12 RIR2

Tuesday March 14, 2023

Exercise Sets Reps RPE % Weight
Deadlift 1 1 RPE7 85% 196
Deadlift 3 6 RPE6-7 72% 166
Barbell Bench Press 3 5 RPE6-7 70% 95
Pull Ups 3 RIR2-3
Bent Over Row 2 12 RIR3
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

Wednesday March 15, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 1 1 RPE7 84% 168
Barbell Back Squat 3 7 RPE6-7 72% 144
Good Morning to Pins 3 6 RPE5
Leg Extensions 2 20 RIR3
Leg Extensions (Drop Set) 1 RIR1-2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused 2 20 RIR2

Thursday March 16, 2023

Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 6 RIR3
Barbell Incline Bench Press 2 7 RIR3
High Incline DB Press 2 12-15 RIR3
Flat Machine Chest Press 2 12 RIR3
Chest Flye 2 15-20 RIR3
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday March 17, 2023

Exercise Sets Reps RPE % Weight
Tempo Deadlift (4, 1, 0) 3 6 RPE6 60% 138
Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Ro 2 12 RIR3
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

Saturday March 18, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 2 5 RPE6-7 72% 144
Barbell Back Squat 2 6 RPE6 68% 92
Paused Barbell Back Squat 1 1 RPE6 60% 138
Single Leg Leg Press 2 12-15 RIR3
GHR / Hyper Extension 3 10-15 RIR3
Hanging Knee Raises 3 12-20 RIR2-3
Standing Calf Raises 2 20 RIR2

Sunday March 19, 2023

Rest
 Useful Links & Coaching

Monday March 20, 2023 Monday

Exercise Sets Reps RPE % Weight Exercise
Barbell Bench Press 1 1 RPE7-8 88% 119 Barbell Bench Press
Barbell Bench Press 3 4 RPE7 78% 179 Barbell Bench Press
Tricep Dip / Dips (Weighted 2 12 RIR3 Tricep Dip / Dips (Weighte
Incline Machine Press 2 10-12 RIR3 Incline Machine Press
Ez-Bar Tricep Pushdowns 3 15 RIR2-3 Ez-Bar Tricep Pushdowns
Cable Raises 2 12-15 RIR2-3 Cable Raises
Incline Single Arm DB Pres 2 12 RIR2 Incline Single Arm DB Pres

Tuesday March 21, 2023 Tuesday

Exercise Sets Reps RPE % Weight Exercise
Deadlift 1 1 RPE8 90% 207 Deadlift
Deadlift 3 5 RPE7 76% 175 Deadlift
Barbell Bench Press 3 6 RPE6-7 70% 95 Barbell Bench Press
Pull Ups 3 RIR2-3 Pull Ups
Bent Over Row 2 12 RIR3 Bent Over Row
Meadows Row (GOAT Row) 2 15 RIR2 Meadows Row (GOAT Row)
Lu Raises 2 20 RIR2 Lu Raises

Wednesday March 22, 2023 Wednesday

Exercise Sets Reps RPE % Weight Exercise
Barbell Back Squat 1 1 RPE7-8 89% 178 Barbell Back Squat
Barbell Back Squat 3 6 RPE7-8 76% 103 Barbell Back Squat
Good Morning to Pins 3 6 RPE5 Good Morning to Pins
Leg Extensions 2 20 RIR3 Leg Extensions
Leg Extensions (Drop Set) 1 RIR1-2 Leg Extensions (Drop Set)
Seated Hamstring Curls 2 15 RIR2-3 Seated Hamstring Curls
Seated Calf Raises (Paused) 2 20 RIR2 Seated Calf Raises (Paused

Thursday March 23, 2023 Thursday

Exercise Sets Reps RPE % Weight Exercise
Barbell Incline Bench Press 1 6 RIR2 Barbell Incline Bench Press
Barbell Incline Bench Press 2 7 RIR2-3 Barbell Incline Bench Press
High Incline DB Press 2 12-15 RIR2-3 High Incline DB Press
Flat Machine Chest Press 2 12 RIR3 Flat Machine Chest Press
Chest Flye 2 15-20 RIR2 Chest Flye
Overhead Rope Extensions 3 15 RIR2 Overhead Rope Extensions
Seated Side Lateral Raise 2 20 RIR2 Seated Side Lateral Raise

Friday March 24, 2023 Friday

Exercise Sets Reps RPE % Weight Exercise
Tempo Deadlift (4, 1, 0) 3 5 RPE6 65% 150 Tempo Deadlift (4, 1, 0)
Lat Pulldown 3 12 RIR3 Lat Pulldown
Machine / Plate Loaded Ro 2 12 RIR3 Machine / Plate Loaded Ro
Single Arm Lat Pulldown 2 12 RIR3 Single Arm Lat Pulldown
Rear Delt Flye 3 12 RIR2 Rear Delt Flye
Seated Incline Bicep Curl 2 12 RIR2 Seated Incline Bicep Curl
Lu Raises 2 20 RIR2 Lu Raises

Saturday March 25, 2023 Saturday

Exercise Sets Reps RPE % Weight Exercise
Barbell Back Squat 2 5 RPE7 75% 150 Barbell Back Squat
Barbell Back Squat 2 6 RPE7 70% 95 Barbell Back Squat
Paused Barbell Back Squat 1 1 RPE6 60% 138 Paused Barbell Back Squat
Single Leg Leg Press 2 12-15 RIR3 Single Leg Leg Press
GHR / Hyper Extension 3 10-15 RIR3 GHR / Hyper Extension
Hanging Knee Raises 3 12-20 RIR2-3 Hanging Knee Raises
Standing Calf Raises 2 20 RIR2 Standing Calf Raises

Sunday March 26, 2023 Sunday

Rest Rest
 March 27, 2023 Monday April 3, 2023
Sets Reps RPE % Weight Exercise Sets Reps RPE %
1 1 RPE8 92% 124 Barbell Bench Press 1 1 RPE9 97%
3 4 RPE7 80% 184 Barbell Bench Press 2 2 RPE7 85%
2 12 RIR3 Tricep Dip / Dips (Weighte 2 12 RIR3
2 ### RIR3 Incline Machine Press 2 ### RIR3
3 15 RIR2-3 Ez-Bar Tricep Pushdowns 3 15 RIR2-3
2 ### RIR2-3 Cable Raises 2 ### RIR2-3
2 12 RIR2 Incline Single Arm DB Pres 2 12 RIR2

March 28, 2023 Tuesday April 4, 2023

Sets Reps RPE % Weight Exercise Sets Reps RPE %
1 1 RPE8-9 94% 216 Deadlift 1 1 RPE9 98%
3 4 RPE7 78% 179 Deadlift 2 3 RPE7 80%
3 6 RPE7 72% 97 Barbell Bench Press 3 6 RPE7 72%
3 RIR2-3 Pull Ups 3 RIR2-3
2 12 RIR3 Bent Over Row 2 12 RIR3
2 15 RIR2 Meadows Row (GOAT Row) 2 15 RIR2
2 20 RIR2 Lu Raises 2 20 RIR2

March 29, 2023 Wednesday April 5, 2023

Sets Reps RPE % Weight Exercise Sets Reps RPE %
1 1 RPE7-8 93% 186 Barbell Back Squat 1 1 RPE8-9 96%
3 5 RPE7-8 80% 160 Barbell Back Squat 2 4 RPE7 80%
3 6 RPE5 Good Morning to Pins 3 6 RPE5
2 20 RIR3 Leg Extensions 2 20 RIR3
1 RIR1-2 Leg Extensions (Drop Set) 1 RIR1-2
2 15 RIR2-3 Seated Hamstring Curls 2 15 RIR2-3
2 20 RIR2 Seated Calf Raises (Paused 2 20 RIR2

March 30, 2023 Thursday April 6, 2023

Sets Reps RPE % Weight Exercise Sets Reps RPE %
1 6 RIR2 Barbell Incline Bench Press 1 6 RIR2
 2 7 RIR2-3 Barbell Incline Bench Press 2 7 RIR2-3
2 ### RIR2-3 High Incline DB Press 2 ### RIR2-3
2 12 RIR3 Flat Machine Chest Press 2 12 RIR3
2 15-20 RIR2 Chest Flye 2 15-20 RIR2
3 15 RIR2 Overhead Rope Extensions 3 15 RIR2
2 20 RIR2 Seated Side Lateral Raise 2 20 RIR2

March 31, 2023 Friday April 7, 2023

Sets Reps RPE % Weight Exercise Sets Reps RPE %
3 5 RPE6 65% 150 Tempo Deadlift (4, 1, 0) 3 5 RPE6 60%
3 12 RIR3 Lat Pulldown 3 12 RIR3
2 12 RIR3 Machine / Plate Loaded Ro 2 12 RIR3
2 12 RIR3 Single Arm Lat Pulldown 2 12 RIR3
3 12 RIR2 Rear Delt Flye 3 12 RIR2
2 12 RIR2 Seated Incline Bicep Curl 2 12 RIR2
2 20 RIR2 Lu Raises 2 20 RIR2

April 1, 2023 Saturday April 8, 2023

Sets Reps RPE % Weight Exercise Sets Reps RPE %
2 5 RPE7 75% 150 Barbell Back Squat 2 5 RPE7 75%
2 6 RPE7 72% 144 Barbell Back Squat 1 6 RPE7 75%
2 1 RPE6 60% 120 Paused Barbell Back Squat 2 1 RPE6 60%
2 ### RIR3 Single Leg Leg Press 2 ### RIR3
3 ### RIR3 GHR / Hyper Extension 3 ### RIR3
3 ### RIR2-3 Hanging Knee Raises 3 ### RIR2-3
2 20 RIR2 Standing Calf Raises 2 20 RIR2

April 2, 2023 Sunday April 9, 2023

Rest Rest
pril 3, 2023 Monday April 10, 2023
Weight Exercise Sets Reps RPE % Weight
131 Barbell Bench Press 1 1 MAX 102% 138
115 Tricep Dip / Dips (Weighte 2 12 RIR3
Incline Machine Press 2 10-12 RIR3
Ez-Bar Tricep Pushdowns 3 15 RIR2-3
Cable Raises 2 12-15 RIR2-3
Incline Single Arm DB Pres 2 12-15 RIR2-3

pril 4, 2023 Tuesday April 11, 2023

Weight Exercise Sets Reps RPE % Weight
225 Deadlift 1 1 MAX 103% 237
184 Barbell Bench Press 3 6 RPE7 72% 97
Pull Ups 3 RIR2-3
Bent Over Row 2 12 RIR3
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

pril 5, 2023 Wednesday April 12, 2023

Weight Exercise Sets Reps RPE % Weight
192 Barbell Back Squat 1 1 MAX 101% 202
160 Good Morning to Pins 3 6 RPE5
Leg Extensions 2 20 RIR3
Leg Extensions (Drop Set) 1 RIR1-2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused 2 20 RIR2

pril 6, 2023 Thursday April 13, 2023

Weight Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 3 MAX
 Barbell Incline Bench Press 2 4 RIR2-3
High Incline DB Press 2 12-15 RIR2-3
Flat Machine Chest Press 2 12 RIR3
Chest Flye 2 15-20 RIR2
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

pril 7, 2023 Friday April 14, 2023

Weight Exercise Sets Reps RPE % Weight
138 Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Ro 2 12 RIR3
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

pril 8, 2023 Saturday April 15, 2023

Weight Exercise Sets Reps RPE % Weight
150 Barbell Back Squat 2 5 RPE7 80% 160
150 Paused Barbell Back Squat 2 1 RPE6 60% 120
120 Single Leg Leg Press 2 12-15 RIR3
GHR / Hyper Extension 3 10-15 RIR3
Hanging Knee Raises 3 12-20 RIR2-3
Standing Calf Raises 2 20 RIR2

pril 9, 2023 Sunday April 16, 2023

Rest
 DELOAD WEEK
Monday April 17, 2023
Exercise Sets Reps RPE % Weight
Barbell Bench Press 2 6 RPE6 N/A
Tricep Dip / Dips (Weighte 2 12 RIR3
Ez-Bar Tricep Pushdowns 2 15 RIR2-3
Cable Raises 2 12 RIR2-3
Incline Single Arm DB Pres 2 12 RIR2-3

Tuesday April 18, 2023

Exercise Sets Reps RPE % Weight
Deadlift 1 5 RPE6
Barbell Bench Press 2 7 RPE7
Bent Over Row 2 12 RIR3
Lu Raises 2 20 RIR2

Wednesday April 19, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 1 3 RPE6-7 N/A
Leg Extensions 2 20 RIR3
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused 2 20 RIR2

Thursday April 20, 2023

Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 5 RPE6-7
Barbell Incline Bench Press 2 6 RIR2-3
Chest Flye 2 12 RIR2
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday April 21, 2023

Exercise Sets Reps RPE % Weight

Rest

Saturday April 22, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 3 6 RPE6-7 N/A
Single Leg Leg Press 2 12 RIR3
GHR / Hyper Extension 2 12 RIR3
Hanging Knee Raises 2 15 RIR2-3
Standing Calf Raises 2 20 RIR2

Sunday April 23, 2023

Rest