Squat

Bench
Deadlift
WEIGHT LBS
REP 8,6,4

WK 1

Squat Bench Deadlift

#VALUE! #VALUE! #VALUE!
DAY 1 Load RPE %

SQUAT Squat 2 x 8 ? 8 74%

BENCH Bench 3 x 8 ? 8 74%
DEADLIFT Deadlift 3 x 8 ? 7 70%
ACC Get an arm pump with DB work 3 x 10 9 71%
ACC Walking Lunges with DBs 4 x 10 9 71%
ACC 3 x 10 9 71%
ACC 3 x 10 9 71%

Pause Squat CG Bench BB Row

#VALUE! #VALUE! #VALUE!
DAY 2 Load RPE %

SQUAT Pause Squat 3 x 6 ? 8 79%

BENCH CG Bench 3 x 6 ? 8 79%
DEADLIFT BB Row 4 x 6 ? 8.5 80%
ACC DB OHP 3 x 10 8.5 69%
ACC Lat Pulldown 3 x 10 8.5 69%
ACC Lateral Raise 3 x 10 8.5 69%
ACC 3 x 10 8.5 69%

Squat Bench Deadlift

#VALUE! #VALUE! #VALUE!
DAY 3 Load RPE %
SQUAT Squat 4 x 4 ? 8.5 85%
BENCH Bench 4 x 4 ? 8.5 85%
DEADLIFT Deadlift 4 x 4 ? 8.5 85%
ACC 3 x 10 8.5 69%
ACC 3 x 10 8.5 69%
ACC 3 x 10 8.5 69%
ACC 3 x 10 8.5 69%

Squat Bench Stiff Leg Deadlift

#VALUE! #VALUE! #VALUE!
DAY 4 Load RPE %

SQUAT Squat 3 x 7 ? 8 76%

BENCH Bench 4 x 7 ? 8 76%
DEADLIFT Stiff Leg Deadlift 3 x 7 ? 7 74%
ACC Get an arm pump with DB work 3 x 10 9 71%
ACC Walking Lunges with DBs 4 x 10 8.5 69%
ACC 3 x 10 8.5 69%
ACC 3 x 10 8.5 69%

Average Intensity: 74.33%

Average RPE: 8.25
Average RPE Fatigue : #DIV/0!
%SQ %BN %DL
NL 29% 36% 35%
VOL ### #VALUE! #VALUE!
 WK 2

Deadlift Pause Squat CG Bench BB Row

#VALUE! #VALUE! #VALUE! #VALUE!
Notes Load RPE %

Pause Squat 3 x 5 ? 8 81%

CG Bench 3 x 5 ? 8 81%
BB Row 4 x 5 ? 8.5 82%
DB OHP 3 x 10 9 71%
Lat Pulldown 3 x 10 9 71%
Lateral Raise 3 x 10 9 71%
3 x 10 9 71%

BB Row Squat Bench Deadlift

#VALUE! #VALUE! #VALUE! #VALUE!
Notes Load RPE %
Squat 1 x 3 ? 9 89%
Squat 1 x 3 #VALUE! 9 84%
Bench 1 x 3 ? 9 89%
Bench 1 x 3 #VALUE! 9 84%
Deadlift 1 x 3 ? 9 89%
Deadlift 1 x 3 #VALUE! 9 84%
3 x 10 8.5 69%
3 x 10 8.5 69%
Deadlift 3 x 10 8.5 69%
#VALUE! 3 x 10 8.5 69%
Notes
Squat Bench Deadlift
#VALUE! #VALUE! #VALUE!
Load RPE %
Squat 2 x 8 #VALUE! 8 74%
Bench 3 x 8 #VALUE! 8 74%
Deadlift 3 x 8 #VALUE! 7 70%
Get an arm pump with DB work 3 x 10 8.5 69%
Walking Lunges with DBs 4 x 10 8.5 69%
ff Leg Deadlift 3 x 10 8.5 69%
#VALUE! 3 x 10 8.5 69%
Notes
Pause Squat CG Bench BB Row
#VALUE! #VALUE! #VALUE!
 Load RPE %
Pause Squat 3 x 6 #VALUE! 8 79%
CG Bench 3 x 6 #VALUE! 8 79%
BB Row 4 x 6 #VALUE! 8.5 80%
DB OHP 3 x 10 9 71%
Lat Pulldown 3 x 10 9 71%
Lateral Raise 3 x 10 9 71%
3 x 10 9 71%

Average Intensity: 76.79%

Average RPE: 8.47
Average RPE Fatigue : 2.00
%SQ %BN %DL
NL 29% 33% 39%
VOL ### #VALUE! #VALUE!
 WK 3

BB Row Squat Bench Deadlift

#VALUE! #VALUE! #VALUE! #VALUE!
Notes Load RPE

Squat 4 x 4 #VALUE! 8.5

Bench 4 x 4 #VALUE! 8.5
Deadlift 4 x 4 #VALUE! 8.5
3 x 10 8
3 x 10 8
3 x 10 8
3 x 10 8
8.0%
Deadlift Squat Bench Stiff Leg Deadlift
#VALUE! #VALUE! #VALUE! #VALUE!
Notes Load RPE
Squat 3 x 7 #VALUE! 8
Bench 4 x 7 #VALUE! 8
Stiff Leg Deadlift 3 x 7 #VALUE! 7
Get an arm pump with DB work 3 x 10 9
Walking Lunges with DBs 4 x 10 8.5
3 x 10 8.5
3 x 10 8.5

Pause Squat CG Bench BB Row

#VALUE! #VALUE! #VALUE!
Load RPE
Deadlift Pause Squat 3 x 5 #VALUE! 8
#VALUE! CG Bench 3 x 5 #VALUE! 8
Notes BB Row 4 x 5 #VALUE! 8.5
DB OHP 3 x 10 9
Lat Pulldown 3 x 10 9
Lateral Raise 3 x 10 9
3 x 10 9

Squat Bench Deadlift

#VALUE! #VALUE! #VALUE!
Load RPE

BB Row Squat 1 x 3 #VALUE! 9

#VALUE! Squat 1 x 3 #VALUE! 9
Notes Bench 1 x 3 #VALUE! 9
Bench 1 x 3 #VALUE! 9
Deadlift 1 x 3 #VALUE! 9
Deadlift 1 x 3 #VALUE! 9
3 x 10 9
3 x 10 8.5
3 x 10 8.5
3 x 10 8.5

Average Intensity: 77.78%

Average RPE: 8.51
Average RPE Fatigue : 2.00
%SQ %BN %DL
NL 31% 35% 34%
VOL ### #VALUE! #VALUE!
 Deadlift
#VALUE!
% Notes

85%
85%
85%
68%
68%
68%
68%

Stiff Leg Deadlift

#VALUE!
% Notes
76%
76%
74%
71%
69%
69%
69%

BB Row
#VALUE!
% Notes
81%
81%
82%
71%
71%
71%
71%

Deadlift
#VALUE!
% Notes

89%
84%
89%
84%
89%
84%
71%
69%
69%
69%
LBS
KG