Squat

Bench
Deadlif
WEIGHT LBS
REP 8,6,4

WK 1

Squat Bench Deadlif

0 0 0
DAY 1 Load RPE %

SQUAT Squat 2 x 10 0 8 68%

BENCH Bench 3 x 10 0 8 68%
DEADLIFT Deadlif 3 x 8 0 7 70%
ACC Get an arm pump with DB work 3 x 10 9 71%
ACC Walking DB Lunges 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 8 ? 8 74%

BENCH CG Bench 3 x 8 ? 8 74%
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 Deadlif

0 0 0
DAY 3 Load RPE %
SQUAT Squat 4 x 6 0 8.5 80%
BENCH Bench 4 x 6 0 8.5 80%
DEADLIFT Deadlif 4 x 4 0 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 Deadlif

0 0 #VALUE!
DAY 4 Load RPE %

SQUAT Squat 3 x 7 0 8 76%

BENCH Bench 4 x 7 0 8 76%
DEADLIFT Stiff Leg Deadlif 3 x 7 ? 7 74%
ACC Get an arm pump with DB work 3 x 10 9 71%
ACC Walking DB Lunges 3 x 10 8.5 69%
ACC 0 3 x 10 8.5 69%
ACC 0 3 x 10 8.5 69%

Average Intensity: 72.87%

Average RPE: 8.25
Average RPE Fatigue : #DIV/0!
%SQ %BN %DL
NL 32% 38% 30%
VOL ### #VALUE! #VALUE!
 WK 2

Deadlif Pause Squat CG Bench BB Row

0 #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%
0 3 x 10 9 71%

BB Row Squat Bench Deadlif

#VALUE! 0 0 0
Notes Load RPE %
Squat 2 x 9 0 8 71%
Bench 3 x 9 0 8 71%
Deadlif 3 x 3 0 8 86%
Get an arm pump with DB work 3 x 10 8.5 69%
Walking DB Lunges 4 x 10 8.5 69%
0 3 x 10 8.5 69%
0 3 x 10 8.5 69%

Deadlif Pause Squat CG Bench Deadlif

0 #VALUE! #VALUE! 0
Notes Load RPE %
Pause Squat 3 x 7 ? 8 76%
CG Bench 3 x 7 ? 8 76%
Deadlif 4 x 7 0 7 74%
DB OHP 3 x 10 8.5 69%
Lat Pulldown 4 x 10 8.5 69%
Lateral Raise 3 x 10 8.5 69%
0 3 x 10 8.5 69%

ff Leg Deadlif Squat Bench BB Row

#VALUE! 0 0 #VALUE!
Notes Load RPE %

Squat 4 x 5 0 8.5 82%

Bench 4 x 5 0 8.5 82%
BB Row 4 x 6 ? 8.5 80%
0 3 x 10 9 71%
0 3 x 10 9 71%
0 3 x 10 9 71%
0 3 x 10 9 71%

Average Intensity: 75.22%

Average RPE: 8.37
Average RPE Fatigue : #DIV/0!
%SQ %BN %DL
NL 31% 35% 34%
VOL ### #VALUE! #VALUE!
 WK 3

BB Row Squat Bench Deadlif

#VALUE! 0 0 0
Notes Load RPE

Squat 4 x 6 0 8
Bench 4 x 6 0 8
Deadlif 4 x 6 0 8.5
Get an arm pump with DB work 3 x 10 8
Walking DB Lunges 3 x 10 8
0 3 x 10 8
0 3 x 10 8
8.0%
Deadlif Squat Bench Stiff Leg Deadlif
0 0 0 #VALUE!
Notes Load RPE
Squat 3 x 4 0 8
Bench 4 x 4 0 8
Stiff Leg Deadlif 3 x 6 ? 7
DB OHP 3 x 10 9
Lat Pulldown 3 x 10 8.5
Lateral Raise 3 x 10 8.5
0 3 x 10 8.5

Deadlif Pause Squat CG Bench BB Row

0 #VALUE! #VALUE! #VALUE!
Notes Load RPE
Pause Squat 4 x 3 ? 6
CG Bench 4 x 3 ? 6
BB Row 4 x 5 ? 7.5
3 x 10 9
3 x 10 9
3 x 10 9
3 x 10 9

BB Row Squat Bench Deadlif

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

Squat 1 x 1 ? 9
Squat 2 x 1 #VALUE! 9
 Bench 1 x 1 ? 9
Bench 2 x 1 #VALUE! 9
Deadlif 1 x 1 ? 9
Deadlif 2 x 1 #VALUE! 9
0 3 x 10 9
0 4 x 10 8.5
0 3 x 10 8.5
0 3 x 10 8.5

Average Intensity: 79.04%

Average RPE: 8.28
Average RPE Fatigue : 2.00
%SQ %BN %DL
NL 30% 32% 38%
VOL ### #VALUE! #VALUE!
 Deadlif
0
% Notes

79%
79%
80%
68%
68%
68%
68%

Stiff Leg Deadlif

#VALUE!
% Notes
84%
84%
76%
71%
69%
69%
69%

BB Row
#VALUE!
% Notes
81%
81%
80%
71%
71%
71%
71%

Deadlif
#VALUE!
% Notes

96%
89%
96%
89%
96%
89%
71%
69%
69%
69%
LBS
KG