Training Maxes Source Calculated Weekly

Squat 100 Max Week 1 Week 2 Week 3 Week 4

Bench 100 Squat 90.0 100.0 100.0 100.0
Deadlift 100 Squat TS Weight 90.0 90.0 90.0 90.0
Squat TS RPE 10.0 0.0 0.0 0.0
Bench Press 100.0 100.0 100.0 100.0
--> Fill In Green Cells! <-- Bench TS Weight 90.0 90.0 90.0 90.0
Bench TS RPE 0.0 0.0 0.0 0.0
Deadlift 100.0 100.0 100.0 100.0
Deadlift TS Weight 90.0 90.0 90.0 90.0
Deadlift TS RPE 0.0 0.0 0.0 0.0
Total 290.0 300.0 300.0 300.0

Week 1 Week 2
Day 1
Competition Sets Reps Weight RPE Last Set Sets Reps
Squat
Competition 1 1 90 10 1 1
Squat
Competition 2 5 70 2 4
Squat
Squats or Belt 2 5 65 2 4
Squats
Supported Row 2 12 @ 7 RPE 2 12
of Choice 3 8 @ 8.5 RPE 3 8
Facepulls 3 12 @ 9 RPE 3 12

Week 1 Week 2
Day 2
Competition Sets Reps Weight RPE Last Set Sets Reps
Bench Press
Competition 1 1 90 1 1
Bench
Tempo Press
Bench 2 6 75 2 5
Press 2 6 60 2 5
RDLs 1 8 @ 7 RPE <---Insert Weight 1 8
RDLs
Dumbbell 1 8 Enter Weight Above 1 8
Bench Press 3 12 @ 7 RPE 3 12
Pulldown of
Choice
BFR Biceps of 3 10 @ 8 RPE 3 10
Choice 4 12-15 @ 9 RPE 4 12-15

Week 1 Week 2
Day 3 Pause
High Bar Sets Reps Weight RPE Last Set Sets Reps
Squat
High Bar Tempo 2 7 55 2 6
Pause
SecondSquat
Pause 2 7 45 2 6
Bench Press
Supported Row 4 3 70 4 3
of Choice
Lunges or BFR 3 10 @ 8 RPE 3 10
Leg Press
Upper Back of 4 12 @ 9 RPE 4 12
Choice 3 12 @ 9 RPE 3 12

Week 1 Week 2
Day 4 Sets Reps Weight RPE Last Set Sets Reps
Deadlift 1 1 90 1 1
Deadlift 2 6 70 2 5
Pause Deadlift
Pause Bench 2 6 55 2 5
Press
Pause Bench 2 8 65 2 7
Press
Pulldown of 2 8 60 2 7
Choice
Leg Curl of 3 12 @ 8 RPE 3 12
Choice
BFR Triceps of 3 12 @ 7 RPE 3 12
Choice 4 12-15 @ 9 RPE 4 12-15
 RPE Rating Definition
10 Maximum Effort, could not have done another rep
9.5 Maybe had 1 more rep left in the tank
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
80 2 5 75
70 2 5 70
@ 7 RPE 2 12 @ 7 RPE
@ 8.5 RPE 3 8 @ 8.5 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
80 2 6 75
65 2 6 60
@ 7Weight
Enter RPE <---Insert Weight 1 8 @ 7Weight
Enter RPE <---Insert Weight
Above 1 8 Above
@ 7 RPE 3 12 @ 7 RPE
@ 8 RPE 3 10 @ 8 RPE
@ 9 RPE 4 12-15 @ 9 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set
65 2 7 60
50 2 7 45
70 4 3 70
@ 8 RPE 3 10 @ 8 RPE
@ 9 RPE 4 12 @ 9 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
75 2 6 75
60 2 6 60
70 2 8 65
65 2 8 60
@ 8 RPE 3 12 @ 8 RPE
@ 7 RPE 3 12 @ 7 RPE
@ 9 RPE 4 12-15 @ 9 RPE
Week 4 Week 5
Sets Reps Weight RPE Last Set Day 1
Competition Sets Reps
1 1 90 Squat
Competition 1 1
2 4 85 Squat
Competition 1 3
2 4 75 Squat
Squats or Belt 2 3
2 12 @ 7 RPE Squats
Supported Row 2 8
3 8 @ 8.5 RPE of Choice 2 8
3 12 @ 9 RPE Facepulls 2 12

Week 4 Week 5
Sets Reps Weight RPE Last Set Day 2
Competition Sets Reps
1 1 90 Bench
Competition 1 1
2 5 80 Bench
Competition 2 4
2 5 65 Bench 2 4
1 8 @ 7Weight
Enter RPE <---Insert Weight RDLs 1 5
1 8 Above RDLs
Dumbbell 1 5
3 12 @ 7 RPE Bench Press 2 10
 Pulldown of
3 10 @ 8 RPE Choice
BFR Biceps of 2 10
4 12-15 @ 9 RPE Choice 3 12-15

Week 4 Week 5
Sets Reps Weight RPE Last Set Day 3 Pause
High Bar Sets Reps
2 6 65 Squat
High Bar Tempo 1 4
2 6 50 Pause
SecondSquat
Pause 2 4
4 3 70 Bench Press
Supported Row 3 3
3 10 @ 8 RPE of Choice
Lunges or BFR 2 10
4 12 @ 9 RPE Leg Press
Upper Back of 3 12
3 12 @ 9 RPE Choice 2 12

Week 4 Week 5
Sets Reps Weight RPE Last Set Day 4 Sets Reps
1 1 90 Deadlift 1 1
2 5 80 Deadlift 1 4
2 5 65 Pause Deadlift
Pause Bench 2 4
2 7 70 Press
Pause Tempo 2 6
2 7 65 Bench Press
Pulldown of 2 6
3 12 @ 8 RPE Choice
Leg Curl of 2 12
3 12 @ 7 RPE Choice
BFR Triceps of 2 12
4 12-15 @ 9 RPE Choice 3 12-15
 Weight RPE Last Set
75
70
85%65of last
week's weight
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

75
70
55
Enter Weight in
Week 4
Enter Weight in
Week
85% 4
of last
week's weight
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

55
45
60
@ 7 RPE
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

75
70
55
60
55
@ 7 RPE
@ 7 RPE
@ 7 RPE
Training Maxes Calculated
Squat 100 Weekly Max Week 1 Week 2 Week 3 Week 4
Bench 100 Squat 100.0 100.0 100.0 100.0
Deadlift 100 Squat TS Weight 90.0 90.0 90.0 90.0
Squat TS RPE 0.0 0.0 0.0 0.0
Bench Press 100.0 100.0 100.0 100.0
Bench TS Weight 90.0 90.0 90.0 90.0
Bench TS RPE 0.0 0.0 0.0 0.0
Deadlift 100.0 100.0 100.0 100.0
Deadlift TS Weight 90.0 90.0 90.0 90.0
Deadlift TS RPE 0.0 0.0 0.0 0.0
Total 300.0 300.0 300.0 300.0

Week 6 Week 7
Day 1
Competition Sets Reps Weight RPE Last Set Sets Reps
Squat
Competition 1 1 90 1 1
Squat
Competition 2 4 80 2 3
Squat
Squats or Belt 3 4 70 3 3
Squats
Supported Row 2 10 @ 7 RPE 2 10
of Choice 3 7 @ 8.5 RPE 3 7
Facepulls 3 12 @ 9 RPE 3 12

Week 6 Week 7
Day 2
Competition Sets Reps Weight RPE Last Set Sets Reps
Bench Press
Competition 1 1 90 1 1
Bench Press
Competition 2 5 80 2 4
Bench Press 3 5 75 3 4
RDLs 1 6 @ 7 RPE <---Insert Weight 1 6
RDLs
Dumbbell 2 6 #VALUE! 2 6
Bench Press
Pulldown of 3 10 @ 7 RPE 3 10
Choice 3 8 @ 8 RPE 3 8
BFR Biceps of
Choice 4 12-15 @ 9 RPE 4 12-15

Week 6 Week 7
Day 3
Competition Sets Reps Weight RPE Last Set Sets Reps
Pause
TempoSquat
Pause 2 6 70 2 5
Squat
Second Pause 3 6 55 3 5
Bench Press
Supported Row 4 2 75 4 2
of Choice
Upper Back of 3 9 @ 8 RPE 3 9
Choice 3 12 @ 9 RPE 3 12

Week 6 Week 7
Day 4 Sets Reps Weight RPE Last Set Sets Reps
Deadlift 1 1 90 1 1
Deadlift 2 5 70 2 4
Pause Deadlift
Competition 3 5 55 3 4
Bench Press
Pause Bench 2 6 75 2 5
Press
Pulldown of 3 6 65 3 5
Choice
Leg Curl of 3 10 @ 8 RPE 3 10
Choice
BFR Triceps of 3 10 @ 7 RPE 3 10
Choice 4 12-15 @ 9 RPE 4 12-15
 RPE Rating Definition
10 Maximum Effort, could not have done another rep
9.5 Maybe had 1 more rep left in the tank
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
85 2 4 80
75 3 4 70
@ 7 RPE 2 10 @ 7 RPE
@ 8.5 RPE 3 7 @ 8.5 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
85 2 5 80
80 3 5 75
@ 7 RPE <---Insert Weight 1 6 @ 7 RPE <---Insert Weight
#VALUE! 2 6 #VALUE!
@ 7 RPE 3 10 @ 7 RPE
@ 8 RPE 3 8 @ 8 RPE
@ 9 RPE 4 12-15 @ 9 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set
70 2 6 70
55 3 6 55
75 4 2 75
@ 8 RPE 3 9 @ 8 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 90
75 2 5 75
60 3 5 60
80 2 6 75
70 3 6 65
@ 8 RPE 3 10 @ 8 RPE
@ 7 RPE 3 10 @ 7 RPE
@ 9 RPE 4 12-15 @ 9 RPE
Week 9 Week 10
Sets Reps Weight RPE Last Set Day 1
Competition Sets Reps
1 1 90 Squat
Competition 1 1
2 3 90 Squat
Competition 2 2
3 3 80 Squat
Squats or Belt 2 2
2 10 @ 7 RPE Squats
Supported Row 2 8
3 7 @ 8.5 RPE of Choice 2 7
3 12 @ 9 RPE Facepulls 2 12

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 2
Competition Sets Reps
1 1 90 Bench
Competition 1 1
2 4 85 Bench
Competition 2 3
3 4 80 Bench 2 3
1 6 @ 7 RPE <---Insert Weight RDLs 1 4
2 6 #VALUE! RDLs
Dumbbell 1 4
3 10 @ 7 RPE Bench Press
Pulldown of 2 8
3 8 @ 8 RPE Choice 2 8
 BFR Biceps of
4 12-15 @ 9 RPE Choice 3 12-15

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 3 Pause
High Bar Sets Reps
2 5 70 Squat
High Bar Tempo 2 4
3 5 55 Pause
SecondSquat
Pause 2 4
4 2 75 Bench Press
Supported Row 3 2
3 9 @ 8 RPE of Choice
Upper Back of 2 9
3 12 @ 9 RPE Choice 2 12

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 4 Sets Reps
1 1 90 Deadlift 1 1
2 4 80 Deadlift 2 3
3 4 65 Pause Deadlift
Pause Bench 2 3
2 5 80 Press
Pause Tempo 2 4
3 5 70 Bench Press
Pulldown of 2 4
3 10 @ 8 RPE Choice
Leg Curl of 2 10
3 10 @ 7 RPE Choice
BFR Triceps of 2 10
4 12-15 @ 9 RPE Choice 3 12-15
 Weight RPE Last Set
75
75
85%70
of last
week's weight
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

75
70
70
#VALUE!
#VALUE!
85% of last
week's weight
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

60
45
65
@ 7 RPE
@ 7 RPE

Weight RPE Last Set

75
70
55
70
60
@ 7 RPE
@ 7 RPE
@ 7 RPE
Training Maxes Calculated
Squat 100 Weekly Max Week 1 Week 2 Week 3 Week 4
Bench 100 Squat 100.0 100.0 100.0 100.0
Deadlift 100 Squat TS Weight 90.0 90.0 95.0 95.0
Squat TS RPE 0.0 0.0 0.0 0.0
Bench Press 100.0 100.0 100.0 100.0
Bench TS Weight 90.0 95.0 95.0 100.0
Bench TS RPE 0.0 0.0 0.0 0.0
Deadlift 100.0 100.0 100.0 100.0
Deadlift TS Weight 90.0 95.0 95.0 85.0
Deadlift TS RPE 0.0 0.0 0.0 0.0
Total 300.0 300.0 300.0 300.0

Week 11 Week 12
Day 1
Competition Sets Reps Weight RPE Last Set Sets Reps
Squat
Competition 1 1 90 1 1
Squat
Competition 2 2 85 2 2
Squat
Squats or Belt 3 2 75 3 2
Squats
Supported Row 2 8 @ 7 RPE 2 8
of Choice 3 6 @ 8.5 RPE 3 6
Facepulls 3 12 @ 9 RPE 3 12

Week 11 Week 12
Day 2
Competition Sets Reps Weight RPE Last Set Sets Reps
Bench Press
Competition 1 1 90 1 1
Bench Press
Competition 2 3 85 2 3
Bench Press 3 3 80 3 3
Pause Deadlift 1 5 @ 7 RPE <---Insert Weight 1 5
Pause Deadlift
Dumbbell 2 5 #VALUE! 2 5
Bench Press
Pulldown of 3 8 @ 7 RPE 3 8
Choice 3 7 @ 8 RPE 3 7
BFR Biceps of
Choice 4 12-15 @ 9 RPE 4 12-15

Week 11 Week 12
Day 3
Competition Sets Reps Weight RPE Last Set Sets Reps
Squat
Competition 2 4 80 2 4
Pause
SecondSquat
Pause 3 4 65 3 4
Bench Press
Supported Row 5 2 75 5 2
of Choice
Upper Back of 3 8 @ 8 RPE 3 8
Choice 3 12 @ 9 RPE 3 12

Week 11 Week 12
Day 4 Sets Reps Weight RPE Last Set Sets Reps
Deadlift 1 1 90 1 1
Deadlift 2 3 70 2 3
Deadlift
Competition 3 3 65 3 3
Bench Press
Competition 2 4 80 2 4
Bench Press
Pulldown of 3 4 75 3 4
Choice
Leg Curl of 3 9 @ 8 RPE 3 9
Choice 2 10 @ 7 RPE 2 10
 RPE Rating Definition
10 Maximum Effort, could not have done another rep
9.5 Maybe had 1 more rep left in the tank
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 13
Weight RPE Last Set Sets Reps Weight RPE Last Set
90 1 1 95
90 2 2 85
80 3 2 75
@ 7 RPE 2 8 @ 7 RPE
@ 8.5 RPE 3 6 @ 8.5 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 13
Weight RPE Last Set Sets Reps Weight RPE Last Set
95 1 1 95
90 2 2 90
85 3 2 85
@ 7 RPE <---Insert Weight 1 5 @ 7 RPE <---Insert Weight
#VALUE! 2 5 #VALUE!
@ 7 RPE 3 8 @ 7 RPE
@ 8 RPE 3 7 @ 8 RPE
@ 9 RPE 4 12-15 @ 9 RPE

Week 13
Weight RPE Last Set Sets Reps Weight RPE Last Set
80 2 4 80
65 3 4 65
80 5 2 75
@ 8 RPE 3 8 @ 8 RPE
@ 9 RPE 3 12 @ 9 RPE

Week 13
Weight RPE Last Set Sets Reps Weight RPE Last Set
95 1 1 95
75 2 3 75
70 3 3 70
80 2 4 80
75 3 4 75
@ 8 RPE 3 9 @ 8 RPE
@ 7 RPE 2 10 @ 7 RPE
Week 14 Week 15
Sets Reps Weight RPE Last Set 5 Days out
Competition Sets Reps
1 1 95 Squat
Competition 3 3
2 2 90 Bench Press
Supported Row 3 3
2 2 80 of Choice 2 7
N/A N/A N/A
3 6 @ 8.5 RPE
3 12 @ 9 RPE

Week 14 Week 15
Sets Reps Weight RPE Last Set 3 Days Out
Competition Sets Reps
1 1 100 Squat
Competition 2 2
2 2 90 Bench Press 3 3
2 2 85
1 5 @ 6 RPE <---Insert Weight
1 5 #VALUE!
N/A N/A N/A
2 7 @ 7 RPE
 N/A N/A N/A

Week 14
Sets Reps Weight RPE Last Set
1 4 70
2 4 60
3 2 80
2 8 @ 7 RPE
2 12 @ 7 RPE

Week 14 Week 15
Sets Reps Weight RPE Last Set Meet Day Sets Reps
1 1 85 PR Time!!!
1 3 70
2 2 65
2 4 75
2 4 70
N/A N/A N/A
N/A N/A N/A
Weight RPE Last Set
75
80
@ 7 RPE

Weight RPE Last Set

60
65
Weight RPE Last Set