Introduction
Watch me!
Hey everyone! Thanks for purchasing the Barbell Medicine 12 Week Strength
spreadsheet.
There is a lot here, but I think once you read through it and plot your first few
A quick word to make sure this is the right template for you. Are you an inter
time over the next three months to get strong? If Yes, you've got the right tem
be better served with one of the other templates.
For instance, if you are an intermediate who is trying to lean out (more than
training resources at present time, has a bunch of niggling injuries, and/or ne
then one of the GPP templates is likely better for you.? Yes > Do one of the G
If you are an intermediate and you super crunched for time, then the time cr
Overall, this template is for maximal strength improvement with the idea tha
after the 12th week or will be testing their one rep maxes at the end.
Don't forget to check out the RPE overview tab to get a better handle on RPE
Additionally, for the exercise variations included in this template check out th
Thanks again for your business and I look forward to hearing about your Gain
-Jordan Feigenbaum, MD
Modifications
1) For older trainees (this is subjective- you know who you are) or those who
following modifications:
- Decrease the AMRAP duration by 2 minutes whenever it is programmed.
- For the speed work (on time crunch)- do 2 reps each minute.
- pay attention to how the RPE is trending each set and cut things off as need
- Consider eliminating 1 or more "third movements" where applicable.
2) It is not possible to provide substitutions for all exercises programmed, ho
substitute the exercise programmed for a different exercise within the same
1) For older trainees (this is subjective- you know who you are) or those who
following modifications:
- Decrease the AMRAP duration by 2 minutes whenever it is programmed.
- For the speed work (on time crunch)- do 2 reps each minute.
- pay attention to how the RPE is trending each set and cut things off as need
- Consider eliminating 1 or more "third movements" where applicable.
2) It is not possible to provide substitutions for all exercises programmed, ho
substitute the exercise programmed for a different exercise within the same
the programmed exercise with another kind of squat. If it's a bench or press,
GPP
GPP is general physical preparedness. By definition, anything that is not spor
train many different aspects and characteristics of strength and conditioning
etc. (though constrained to "useful" parameters, I'd argue).
For the GPP work programmed, the goal of is to improve conditioning, work
that does not interfere with strength/power development. I typically program
intensity steady state (LISS) work as complimentary elements, as bias toward
produce decreased performance overall. A HR monitor is not necessary to m
Percieved Exertion (RPE) to guage effort as follows: RPE 6 - More boring than
RPE 7- Easy effort. Can only talk in short sentences. RPE 8- Moderate effort, c
max effort. RPE 10- Maximal effort that is very difficulty/not possible to susta
The upper back, trunk, and arm work are pretty self explanatory. Main things
exercises selected. Chins are not "better" than pull downs if they beat your e
are not "better" than planks if they hurt your shoulders or are otherwise not
provide some extra training volume for certain things that tend to benefit fro
recovery and not terribly challenging outside of the conditioning.
Medicine 12 Week Strength Template which are contained entirely within this
gh it and plot your first few workouts it will make sense.
e for you. Are you an intermediate who is healthy and has a good amount of
es, you've got the right template. If this doesn't apply to you however, you may
ng to lean out (more than a few lbs), has somewhat compromised recovery or
niggling injuries, and/or needs a change of pace from pure strength trainingou.? Yes > Do one of the GPP templates.
for time, then the time crunch plan is likely ideal for you
ovement with the idea that someone is going to either go compete in a meet
maxes at the end.
get a better handle on RPE-based training.
this template check out the Video Playlist tab.
o hearing about your GainzZz™!
who you are) or those who are fresh off the novice LP- I would suggest the
never it is programmed.
ach minute.
and cut things off as needed
" where applicable.
exercises programmed, however if you have an injury or equipment issue,
exercise within the same "class", e.g. if it's a squat type of movement, replace
, anything that is not sports specific is GPP. Those templates are designed to
strength and conditioning, hence the increase in variety in exercises, reps, sets,
d argue).
prove conditioning, work capacity, and allow some programmed accessory work
opment. I typically program in both high intensity intervals (HIIT) and Low
y elements, as bias towards development of one over the other tends to
itor is not necessary to monitor effort levels, but rather we can use Rate of
RPE 6 - More boring than difficult. Can carry on a conversation in full sentences.
RPE 8- Moderate effort, cannot speak comfortably. RPE 9- Hard effort. Near
culty/not possible to sustain.
f explanatory. Main things here are to not get overzealous with the types of
downs if they beat your elbows up, for instance. Similarly, ab wheel roll outs
ders or are otherwise not well tolerated. In general, the function of GPP is to
gs that tend to benefit from extra frequency. It should be sort ofan active
e conditioning.
Calculator/Logs
There is a calculator tab at the bottom that you can use to predict what wei
number you need to hit in order to beat your previous estimated 1 Rep max
best). The idea is to have your estimated 1RM go up each week, or as often
calculator can be super useful especially when the rep ranges change from
For the logs, make sure to log all weights, sets, reps that are equal to or gre
novice programs. Do not log AMRAPs. Logging the stuff week to week is vita
and benchmarking what weights need to be hit in the following weeks in or
progressing :)
Remember, more reps or more weight, or more total volume per session or
predict what weight at what RPE and rep
timated 1 Rep max from the previous week (or
week, or as often as possible so using this
ges change from week to week.
re equal to or greater than RPE 7 for all non
eek to week is vital for seeing your progress
owing weeks in order to actually be
me per session or week is progress!
V
I
D
E
O
D
E
M
O
T
U
T
O
R
I
A
L
S
Squat
Squat
2ct Paused Squat
303 Tempo Squat
530 Tempo Squat
Pin Squat
Front Squat
Squat
How to Squat
Press
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
Press
How to Press
How to Bench Press
Pulls
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Oly
Power Clean
Power Snatch
Pulls
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
Oly
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
Together
Why RPE and How to Use it?
Rate of percieved exertion (RPE) is probably the easiest way to communicate
above).
The workouts rely heavily on use RPE to rate your effort level, especially durin
Take week 1 for example on the squat. We are supposed to do 6 reps @ 6, 6 re
gradually- each set being down for whatever the rep prescription is for the da
exercises, you should pay attention to your effort level. If your set of 6 reps @
warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you
For the fatigues, we have onle one prescription, "load drops"
Rep drops are seen weeks 1-3 and load drops are seen weeks 4-6.
Let's use the example on week 1 for the supplemental squat 1(S-S1), beltless s
planned warm up weight @7. Perform the set of 7 as planned, using RPE to de
instance, if your 5 @ RPE 7 geels light, I would increase the planned weight fo
event, after finding the 5 reps @ RPE 9 load, you'll take 5% off the bar to do yo
(95% of your top set of the day) to feel like RPE 9. Then you're done.
Here is an easy example, say my max is 500 on the squat without a belt. My fi
say "Yeah, that was about an RPE 7" and so I'm sticking to the plan for the day
than a true 8. So I have two options, I can rest 4-5 min and do my planned "to
I can make my attempted 5 @ 9 heavier, selecting 425 or 430lbs. I don't have
ultimately determine which method you choose. Conversely, let's say that my
410 because I think I just got feedback from that previous set of 5 about my p
reattempting another 5 @ 9 at a higher weight.
As far as progression goes, the idea is to get our estimated 1RM to go up each
On week 2, plug in something that's about 1-5lbs heavier than your estimated
happen- temper the load appropriately and let RPE supersede our plans. The
TL;dr- There is no too long didn't read. You need to read this.
-Jordan
RPE
10
9.5
9
8.5
8.5
8
7.5
7
6.5
6
Nomenclature
Squat= Back squat
Press= Strict Press
Pendlay Row= Row from the floor
2ct paused squat= pause 2 sec. at bottom
2ct paused deadlift= Pause 2 sec. at 1" off floor during the pull
3ct paused bench: Pause bar on chest for 3 seconds
3-0-3 tempo squat= 3 second descent, no pause, 3 second ascent"
Pin Squat- start at top and squat until bar rests on pins (when you're below pa
a second then stand up.
2ct paused bench- pause bar on chest for 2 seconds
Pin Press: Press (military press) from pins in rack at shoulder height
Towel Bench: Roll up towel to 5cm diameter and place it under shirt to decrea
between "chest" and barbell during bench
Mid shin Rack Pull: Rack pull with barbell at mid shin height
Touch n Go bench= Bench w/o any pause
RDL= Romanian Deadlift
Incline Bench Work denotes a 30-60* angle of the bench
5-3-0 Tempo Squat= 5 sec descent, 3 sec pause, fast up
Close grip Bench Press= Grip 16.5" apart (fingers on start of knurling)
2" deficit DL= Deadlift while standing on mats 2" tall
Pin Press: Press (military press) from pins in rack at shoulder height
Towel Bench: Roll up towel to 5cm diameter and place it under shirt to decrea
between "chest" and barbell during bench
Mid shin Rack Pull: Rack pull with barbell at mid shin height
Touch n Go bench= Bench w/o any pause
RDL= Romanian Deadlift
Incline Bench Work denotes a 30-60* angle of the bench
5-3-0 Tempo Squat= 5 sec descent, 3 sec pause, fast up
Close grip Bench Press= Grip 16.5" apart (fingers on start of knurling)
2" deficit DL= Deadlift while standing on mats 2" tall
RPE
10
9.5
9
8.5
8
7.5
7
6.5
d How to Use it?
ertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are objec
avily on use RPE to rate your effort level, especially during the last few warm up sets.
mple on the squat. We are supposed to do 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- startin
eing down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm up
pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the weight for
pposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but rather you've already found
have onle one prescription, "load drops"
weeks 1-3 and load drops are seen weeks 4-6.
e on week 1 for the supplemental squat 1(S-S1), beltless squats: 5 reps @ 7, 5 reps @ 8, 5 reps @ 9, 5% fatigue. We'll warm u
ight @7. Perform the set of 7 as planned, using RPE to determine how you should adjust the following warm up (5 @ 8) load
RPE 7 geels light, I would increase the planned weight for the set of 5 reps @ RPE 8 by a few lbs and see how that feels, to ulti
he 5 reps @ RPE 9 load, you'll take 5% off the bar to do your back off sets with. You'll take 4-5 minutes rest between sets and
of the day) to feel like RPE 9. Then you're done.
ple, say my max is 500 on the squat without a belt. My first warm up single would be 430lbs, then I'd rest 2-3 minutes. My pl
bout an RPE 7" and so I'm sticking to the plan for the day. Then I do my set of 5 reps @ 8, which is planned at 405lbs (based o
ve two options, I can rest 4-5 min and do my planned "top set" without modification at 419, which is what the calculator says
pted 5 @ 9 heavier, selecting 425 or 430lbs. I don't have a preference which one you choose if you need to modify on the fly
which method you choose. Conversely, let's say that my 5 @ 8 at 405 felt more like RPE 9 than RPE 8. At this point, I may tem
just got feedback from that previous set of 5 about my performance for the day or if it was a true 5 rep @ 9 set, then I would
r 5 @ 9 at a higher weight.
goes, the idea is to get our estimated 1RM to go up each week, if possible- even if it's by 1lb. So, I would suggest doing the fi
omething that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it b
oad appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing you, the
long didn't read. You need to read this.
Description
Max effort, at or very near true 1 rep maximum.
Near maximum effort. Maybe could've done 1 more rep.
Very hard effort, but definitely could've done 1 more rep
Very Challenging. Maybe could've done 2 more reps.
Very Challenging. Maybe could've done 2 more reps.
Challenging, but definitely could've done 2 more reps.
Moderate, but mabye could've done 3 more reps.
Good speed, but significant. Definitely could've done 3 more reps.
A warm up weight. Moves very well.
Almost insignificant. An easy warm up weight.
om the floor
use 2 sec. at bottom
Pause 2 sec. at 1" off floor during the pull
use bar on chest for 3 seconds
3 second descent, no pause, 3 second ascent"
p and squat until bar rests on pins (when you're below parallel), pause for
up.
use bar on chest for 2 seconds
tary press) from pins in rack at shoulder height
towel to 5cm diameter and place it under shirt to decrease distance
barbell during bench
ack pull with barbell at mid shin height
ench w/o any pause
dlift
enotes a 30-60* angle of the bench
5 sec descent, 3 sec pause, fast up
ss= Grip 16.5" apart (fingers on start of knurling)
ft while standing on mats 2" tall
tary press) from pins in rack at shoulder height
towel to 5cm diameter and place it under shirt to decrease distance
barbell during bench
ack pull with barbell at mid shin height
ench w/o any pause
dlift
enotes a 30-60* angle of the bench
5 sec descent, 3 sec pause, fast up
ss= Grip 16.5" apart (fingers on start of knurling)
ft while standing on mats 2" tall
1
2
100.00%
95.50%
97.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
Percentages of 1RM
ne remotely. While it is subjective, there are objective components to it (see percentages
m up sets.
8. So, you'll start your warm up like normal- starting at the empty bar and adding weight
t'd be 6 reps. When you get to the final warm ups, which have suggested loads for the main
than an RPE 7, you should temper the weight for the planned set of 6 reps @ RPE 8. If the
an additional set, but rather you've already found your RPE 8 set.
5 reps @ 8, 5 reps @ 9, 5% fatigue. We'll warm up as usual until we get near our first
should adjust the following warm up (5 @ 8) load based on your performance that day. For
@ RPE 8 by a few lbs and see how that feels, to ultimately find the correct 5 @ 9. In any
th. You'll take 4-5 minutes rest between sets and do as many back off sets for that weight
would be 430lbs, then I'd rest 2-3 minutes. My planned 5 @ 7 would be 393lbs I do that and
of 5 reps @ 8, which is planned at 405lbs (based on the calculator). That feels a bit easier
dification at 419, which is what the calculator says 5 @ 9 should be based on a 500lb 1RM OR
h one you choose if you need to modify on the fly, as I suspect the time you have to train will
more like RPE 9 than RPE 8. At this point, I may temper my planned set of 5 reps @ 9 down to
day or if it was a true 5 rep @ 9 set, then I would do my back offs based on 405 without
even if it's by 1lb. So, I would suggest doing the first week based on your existing numbers.
nd plan to hit those. If, during your warm ups, it becomes obvious that it isn't going to
uality work done without overstressing you, the lifter.
Approximate Percentage Range for 1, 3, and 5 reps, respectively.
100%, 92%, 86%
98%, 91%, 85%
96%, 89%, 84%
94%, 88%, 82%
94%, 88%, 82%
92%, 86%, 81%
91%, 85%, 80%
89%, 84%, 79%
88%, 82%, 77%
87%, 80%, 75%
Reps
3
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
Cardio RPE
Max Effort Sprint
Near Max effort sprint
Very Hard Effort
Moderate Effort (HR 75% max)
Paced effort (HR 65-70%)
Easy effort (HR 60% max)
eps
4
5
6
7
8
89.20%
86.30% 83.70% 81.10% 78.60%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
9
10
11
12
76.20% 73.90% 70.70% 68.00%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
Welcome
totothe
12following
WeektheStrength
Progression!
This is designed
be run
Novice LP, one
of the GPP blocks, or the 4 week Time Crunch programs. For tracking,
Each type of movement, e.g. squat, bench, deadlift has it's own color coded section.
Below is the skeleton of the program. To translate the spreadsheet into the daily training, identify which week you're on and wh
From there, identify the corresponding rep prescription for each movement. For example. Week 2, Day 1 would be Competition
A full explanation of RPE can be found on the tab preceding this.
All volume prescriptions are written as "reps x sets".
Optimally, Days 1,2,3, and 4 are on Monday, Tuesday, Thursday, and Friday. For a 3x/wk program, do days 1,2, and 3 on M/W
FOR THOSE WHO CANNOT TRAIN 4x/wk, I would recommend doing S-S1 +S-B3 + S-D1 for Day 3, and eliminating the
The GPP is written for each week under the "GPP " title.
AMRAP= As many reps as possible. For the chin ups and pull ups, this does not mean to go to failure, but rather try and accum
Week 0 is optional. If you're coming off a program that did not have a deload week at the end of it, do week 0 as written. If y
With respect to RPE, when the prescription is RPE 8 for the work sets the weight should be "repeated" for sets across, e.g. at
Week
0
1
2
3
4
5
6
7
8
9
10
11
12
Block Type
Low Stress
Developmental
Developmental
Developmental
Developmental
Low Stress
Specialization
Specialization
Specialization
Specialization
Sports Form
Sports Form
Realization
Week
0
1
2
Day 1
C-S + C-B + S-B2
C-S + C-B + S-B2
C-S + C-B + S-B2
3
C-S + C-B + S-B2
4
C-S + C-B + S-B2
5
C-S + C-B + S-B2
6
C-S + C-B + S-B2
7
C-S + C-B + S-B2
8
C-S + C-B + S-B2
9
10
11
C-D + C-P + S-B4
C-D + C-P + S-B4
C-D + C-P + S-B4
12
C-S x 1 x 2 singles @ RPE 7-8 (planned 1st attempt)
C-B x 1 x 2 singles @ RPE 7-8 (Planned 1st attempt)
C-D x 1 @ RPE 7, last warm up
Week
Competition Bench (C-B)
1
1ct paused bench, w/ belt
2
1ct paused bench, w/ belt
3
1ct paused bench, w/ belt
4
1ct paused bench, w/ belt
5
1ct paused bench, w/ belt
6
1ct paused bench, w/ belt
7
1ct paused bench, w/ belt
8
1ct paused bench, w/ belt
9
1ct paused bench, w/ belt
10
1ct paused bench, w/ belt
11
1ct paused bench, w/ belt
12
1ct paused bench, w/ belt
Week
Supplemental Bench 2 (S-B2)
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
3 count paused bench
3 count paused bench
2ct paused Bench
2ct paused Bench
None
None
None
None
Supplemental Bench 3 (S-B3)
Overload Bench 1*
Overload Bench 1*
Overload Bench 1*
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Overload Bench 1*
Floor Press
Floor Press
Floor Press
Floor Press
Pin bench
Pin bench
Pin bench
None
Supplemental Bench 4 (S-B4)
Press Accessory 1*
Press Accessory 1*
Press Accessory 1*
Press Accessory 1*
Press Accessory 1*
Press, no belt
Press, no belt
Press, no belt
Press, no belt
Press, no belt
Press, no belt
None
Supplemental Bench5 (S-B5)
Close Grip Bench
Close Grip Bench
Close Grip Bench
Close Grip Bench
Touch n Go bench
Touch n Go bench
Touch n Go bench
Touch n Go bench
None
None
None
None
me!programs. For tracking, please use the log taps to chart ALL SETS RPE 7 or greater. Write the exercise abov
or the 4 weekWatch
Time Crunch
coded section.
daily training, identify which week you're on and what day you're on, e.g. Day 1, 2, 3, or 4. From there, identify which movements are sched
. For example. Week 2, Day 1 would be Competition Squat for 1 rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets. After that, you
y. For a 3x/wk program, do days 1,2, and 3 on M/W/F or T/Thurs/Sat.
S-S1 +S-B3 + S-D1 for Day 3, and eliminating the other movements from Day 3 and Day 4 below :)
es not mean to go to failure, but rather try and accumulate as many reps as possible within the allotted time.
oad week at the end of it, do week 0 as written. If you are previously coming off of a deload, move to week 1. Movement selections are the
weight should be "repeated" for sets across, e.g. at the same weight. It is okay if the RPE creeps up to RPE 8.5-9. If the RPE prescription is
Volume/RPE of Competition Lifts
5 reps @ 6, 5 @ 7, 5 @ 8 x 2 sets
1 @ 8, -20% from single for 25 reps (5 sets of 5)*
1 @ 8, -20% from single for 25 reps (5 sets of 5)*
1 @ 8, -17% from single for 20 reps (4 sets of 5)*
1 @ 8, -17% from single for 20 reps (4 sets of 5)*
1 @ 8, --15% from single x 4 reps x 2 sets
1 @ 8, --15% from single x 16 reps (4 sets x 4 reps)*
1 @ 8, --15% from single x 16 reps (4 sets x 4 reps)*
1 @ 8, 1 @ 9, 4 @ 8 x 3 sets*
1 @ 8, 1 @ 9, 3 @ 8 x 2 sets*
1 @ 8, 1 @ 9, 3 @ 9 x 3 sets
1 @ 8, 1 @ 9, 3 @ 9 x 2 sets
1 @ 8, 1 @ 9, 1 @ 10
Rest periods= 5 min
Day 2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
C-D + C-P+ S-S2
S-B3 + S-S1 + S-D2
S-B3 + S-S1 + S-D2
S-B3 + S-S1 + S-D2
C-S x 1 @ Last Warm Up (RPE 6-7) x 2 singles
C-B x 1 @ last warm up (RPE 8) x 2 singles
Competition Squat (C-S)
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Supplemental Squat 1 (S-S1)
Squat, no belt
Squat, no belt
Squat, no belt
Squat, no belt
5-3-0 Tempo Squat
2ct paused squat
2ct paused squat
2ct paused squat
Pin Squat
Pin Squat
Pin Squat
None
Supplemental Squat 2 (S-S2)
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-3 Tempo Squat
5-3-0 Tempo Squat
Squat, no belt
Squat, no belt
Squat, no belt
None
None
None
None
The overload bench is equipment dependent. I would prefer the slingshot bench
to bench w/ chains, to bench w/ bands, to floor press or board press, but all are good
options. Use the same variation each week.
Lighter
Comp lift
Heavier
Ideally the press accessory will be lighter or only very slightly heavier (within the yellow) of
the above colored scale. I prefer close grip incline> incline bench touch n go > pin press at
shoulder level > DB Incline > DB press > Dips.
Do the same variation for the first 5 weeks
TS RPE 7 or greater. Write the exercise above in the appropriate spot.
rom there, identify which movements are scheduled for the day, e.g C-S (Comp squat), S-S1 (Supplemental Squat 1), etc.
repetitions @ RPE 8 for 5 sets. After that, you'd do Competition Bench for the 1 @ rep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5
he allotted time.
, move to week 1. Movement selections are the same for week 1 and week 0
eeps up to RPE 8.5-9. If the RPE prescription is "@9", then the back off set(s) should be performed at 5% lighter than the top set @9
Percentage Guidelines
5 @ 75%, 5 @ 80%, 5 @ 83%
Single @ 90-93%, Volume @ 70-74%
Single @ 90-93%, Volume @ 70-74%
Single @ 90-93%, Volume @ 73-77%
Single @ 90-93%, Volume @ 73-77%
Single @ 90-93%, Volume @ 75-79%
Single @ 90-93%, Volume @ 75-79%
Single @ 90-93%, Volume @ 75-79%
Single @ 90-93%, Single @ 93-96%, Volume @ 80-85%
Single @ 90-93%, Single @ 93-96%, Volume @ 83-88%
Single @ 90-93%, Single @ 93-96%, Volume @ 85-90%
Single @ 90-93%, Single @ 93-96%, Volume @ 85-90%
1 @ 93%, 1 @ 97%, 1 @ 102%
Rest periods= 4-5 min
Day 3
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
S-S1 + S-B3 + S-B4
Of
Of
Of
Of
Competition Press (C-P)
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
t all are good
Step ups
Lunges/split squats
Front Squats
Tempo Squat
High bar squat
SSB squat
Squat w/o belt
Pin Squat
2ct paused squat
Squat
Squat + knee wraps
Partial Squats
Squat + reverse bands
Squat + bands, chains
Leg Press
thin the yellow) of
n go > pin press at
t), S-S1 (Supplemental Squat 1), etc.
ep @ RPE 8, followed by 5 repetitions @ RPE 8 for 5 sets. After that, you'd do Supplemental Bench 2 (Pendlay Rows) for 10 reps @ RPE 7
be performed at 5% lighter than the top set @9
Volume/RPE of Odd Numbered Supplemental Lifts (e.g. S-S1, S-B1)
4 reps @ 7, 4 reps @ 8, 4 reps @ 9, no fatigue
4 reps @ 7, 4 reps @ 8, 4 reps @ 9 x 2-3 sets*
4 reps @ 7, 4 reps @ 8, 4 reps @ 9 x 2-3 sets*
4 reps @ 7, 4 reps @ 8, 4 reps @ 9 x 2-3 sets*
4 reps @ 7, 4 reps @ 8, 4 reps @ 9 x 2-3 sets*
1 @ 8, 4 @ 9 x 1 set
1 @ 8, 3 @ 9 x 3 sets
1 @ 8, 3 @ 9 x 3 sets
1 @ 8, 3 @ 9 x 3 sets
1 @ 8, 6 @ 9 x 1 set
1 @ 8, 2 @ 9 x 3 sets
1 @ 8, 3 @ 9 x 2 sets
None
Rest periods= 4-5 min
*Take 3- 5% off bar after @ 9 set to keep RPE @ 9.
Day 4
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
S-D1 + S-B5 + S-D2
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
Test
Competition Deadlift (C-D)
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Supplemental Deadlift 1 (S-D1)
Rack Pull, mid shin
Rack Pull, mid shin
Rack Pull, mid shin
Rack Pull, mid shin
2 count paused deadlift @ 1" of floor
2 count paused deadlift @ 1" of floor
2 count paused deadlift @ 1" of floor
2 count paused deadlift @ 1" of floor
2" deficit deadlift
2" deficit deadlift
2" deficit deadlift
None
Supplemental Deadlift 2 (S-D2)
Leg Press or RDL*
Leg Press or RDL*
Leg Press or RDL*
Leg Press or RDL*
SLDL
SLDL
SLDL
SLDL
Pendlay Row
Pendlay Row
Pendlay Row
None
Z press
BTN Press
Paused press @ forehead
HSPU
Pause press @ shoulders
DB Press
Feet together Military Press
Pin Press, shoulders
Pin Press, above forehead
Wide Grip Press
Press
Touch n Go Press
Seated Press
Push Press
CG Incline
Incline Pin Bench
Incline Paused bench
Incline TnG Bench
Incline bench + bands/chains
plemental Bench 2 (Pendlay Rows) for 10 reps @ RPE 7, 10 reps @ RPE 8, 10 reps @ RPE 9, with the set @ 9 being repeated for 1 additi
Volume/RPE of Even Numbered Supplemental Lifts (e.g. S-S2, S-B2)
10 @7 , 10 @ 8, 10 @ 9, no fatigue
10 @7 , 10 @ 8, 10 @ 9 x 2 sets
10 @7 , 10 @ 8, 10 @ 9 x 2 sets
10 @7 , 10 @ 8, 10 @ 9 x 2 sets
10 @7 , 10 @ 8, 10 @ 9 x 2 sets
8 @ 7, 8 @ 8, 8 @ 9, no fatigue
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets
10 @7 , 10 @ 8, 10 @ 9, no fatigue
5 @ 6, 5 @ 7, 5 @ 8 x 3 sets
5 @ 6, 5 @ 7, 5 @ 8 x 3 sets
None
GPP
25 min steady state @ RPE 6, 7 minutes upper back work AMRAP, 7 min ab work AMRAP
25 min steady state @ RPE 6, 7 minutes upper back work AMRAP, 7 min ab work AMRAP
25 min steady state @ RPE 6, 7 minutes upper back work AMRAP, 7 min ab work AMRAP
30 min steady state @ RPE 6 1, 8 minutes upper back work AMRAP, 8 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 8 minutes upper back work AMRAP, 8 min ab work
AMRAP
30 min steady state @ RPE 6 1, 8 minutes upper back work AMRAP, 8 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 8 minutes upper back work AMRAP, 8 min ab work
AMRAP
30 min steady state @ RPE 6 1, 9 minutes upper back work AMRAP, 9 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 9 minutes upper back work AMRAP, 9 min ab work
AMRAP
30 min steady state @ RPE 6 1, 9 minutes upper back work AMRAP, 9 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 9 minutes upper back work AMRAP, 9 min ab work
AMRAP
30 min steady state @ RPE 6 1, 8 minutes upper back work AMRAP, 8 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 8 minutes upper back work AMRAP, 8 min ab work
AMRAP
30 min steady state @ RPE 6 1, 8 minutes upper back work AMRAP, 8 min ab work AMRAP
20 sec sprint every 2 min x 14 minutes, 8 minutes upper back work AMRAP, 8 min ab work
AMRAP
25 min steady state @ RPE 6, 6 minutes upper back work AMRAP, 6 min ab work AMRAP
25 min steady state @ RPE 6, 6 minutes upper back work AMRAP, 6 min ab work AMRAP
25 min steady state @ RPE 6, 6 minutes upper back work AMRAP, 6 min ab work AMRAP
None
* AMRAP work should be done in submaximal sets
Upper Back work: Chin ups, pull ups, DB rows, chest supported rows, inverted rows, etc
Ab work: Planks, L sit, v sit, tuck holds, ab wheel roll outs, leg raises, knee raises
Cardio should be rower, assault or air bike, ski erg, sled, prowler, or if efficient at running- go ahead and run
I recommend AGAINST doing sprints (running) for strength athletes who are not track athletes.
If you have access to a leg press and tend to have issues good morning your
squats, I would prefer using leg press just to apply a bit of extra stress to
the legs without taxing the back as much. If no leg press, do RDL's.
On the leg press, try and replicate your squat stance
DB Incline
DB Bench
Incline Bench
Tempo Bench
Feet up Bench
Wide grip bench
Pin Bench
3ct paused bench
2ct paused bench
Close grip bench
Bench
TnG Bench
Touch n Go bench
Floor Press, Close grip
Floor press, comp grip
2 board bench
3 board bench
Slingshot bench
Bench + bands/chains
set @ 9 being repeated for 1 additional set.
GPP
1x/wk
1x/wk
1x/wk
2x/wk
2x/wk
2x/wk
2x/wk
2x/wk
2x/wk
1x/wk
1x/wk
1x/wk
None
o ahead and run
ack athletes.
Pull Downs
Chins/Pull ups
Lever rows
Power Cleans
Pendlay Rows
Tempo Pulls
SLDL
RDL
2ct paused DL
Deficit DL
Deadlift
DL from floor + bands
DL from floor + chains
Rack pull, mid shin
Rack pull 2"
Rack pull 1"
Mid shin rack pull + bands/chains
Rack pull, 2" + bands/chains
Rack pull, 1" + bands/chains
Week
Squat Volume
Squat Tonnage
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
2
3
4
5
6
7
8
9
10
11
12
1
0.9
0.8
0.7
0.6
0.5
Column C
0.4
0.3
0.2
0.1
0
0
2
4
6
8
10
12
14
0.2
0.1
0
0
2
4
6
8
10
12
14
Male
Female
Comp Squat e1RM
Bench Volume
Bench Tonnage
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
0
0
0
0
25
0
0
0
0
0
0
0
0
0
0
0
3300
0
0
0
0
0
0
0
1
0.9
0.8
0.7
0.6
Column C
0.5
Column
0.4
0.3
0.2
0.1
0
10
12
14
0
2
4
6
8
10
12
14
0.2
0.1
0
10
12
14
0
2
4
6
8
10
12
14
Comp Bench e1RM
Deadlift Volume
Deadlift Tonnage
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
0.9
0.8
0.7
0.6
Column G
0.5
0.4
0.3
0.2
0.1
8
10
12
14
0
0
2
4
6
8
10
12
0.2
0.1
8
10
12
14
0
0
2
4
6
8
10
12
Comp DL e1RM
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
Column J
8
10
12
14
8
10
12
14
Fill in any green box:
ONE REP MAX CALCULATOR:
Reps:
Known 10 RPE:
Known 9 RPE:
Known 8 RPE:
Est 1RM:
1
2
3
0
0
0
One Rep Max:
0
RPE ESTIMATE CALCULATOR
1
2
3
10
0
0
0
9.5
9
8.5
8
7.5
7
6.5
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Key ones:
5 reps @ 7 RPE:
5 reps@ 8RPE:
0
0
- Fatigue 4%
5 reps @ 9 RPE:
4 reps @ 7 RPE
4 reps @ 8 RPE
4 reps @ 9 RPE
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
0
0
0
0
0
0
0
0
0
0
4
5
6
7
8
0
0
0
0
0
4
5
6
7
8
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Reps
6%
<---- May be modified
6 reps @ RPE 7
6 reps @ RPE 8
0
0
0
6 reps @ RPE 9
7 reps @ RPE 7
7 reps @ RPE 8
7 reps @ RPE 9
8 Reps @ RPE 7
8 reps @ RPE 8
8 reps @ RPE 9
9 reps @ RPE 7
9 reps @ RPE 8
9 reps @ RPE 9
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9
9
10
0
0
9
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
- Fatigue 4%
10
9.5
9
8.5
8
7.5
7
6.5
6%
1
2
100.00%
97.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
<---- May be modified
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
e modified
3
4
5
6
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
7
8
9
10
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
Squat w/ Belt
Exercise:
Comp Squat
Supplemental SQ
Set
Weight
Reps
RPE
Set
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
Deadlift w/belt Exercise: Comp DL
Supplemental DL
Set
Weight
Reps
RPE
Set
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
0
0
#VALUE!
Squat w/ Belt
Comp Raw Bench 0
0
#VALUE!
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
Supplemental SQ 0
Supp Bench
0
0
0
0
Total
Supp Bench
0
Supp Bench
0
Total
Exercise:
Weight
Supplemental SQ Exercise:
Reps
RPE
#N/A
#N/A
#VALUE! Weight
#N/A
#VALUE!
Exercise:
Weight
Reps
RPE
#N/A
#N/A
#N/A
#VALUE! Weight
#VALUE!
pplemental movement.
Volume Fatigue
0
#VALUE! Deadlift
Tonnage
0
#VALUE! Deadlift w/belt
0
0
#VALUE! Supplemental DL 0
0
#VALUE! Supplemental DL 0
0
#VALUE! Supplemental DL 0
0
#VALUE! Total
0
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RP
sure to note the reps comp
and RPE
of the set. For DB work, us
(combined). Do not log AM
log the
squat related work unter th
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
2ct Pause Squat (S-S1)
Supplemental SQ Exercise:
Reps
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
RPE
#N/A
Weight
#N/A
#VALUE!
Stop in Between DL (S-D1)
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Comp Bench
Reps
Supp Bench
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
#N/A
#VALUE!
Stop in Between DL (S-D1)
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Comp Bench
Reps
Supp Bench
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
0
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
2ct Pause Squat (S-S1)
Supplemental SQ Exercise:
Reps
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
RPE
#N/A
Weight
#N/A
#VALUE!
Stop in Between DL (S-D1)
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Comp Bench
Reps
Supp Bench
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise: Comp Squat
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
Comp Squat
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
3300
25
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
3300
25
Total
2ct Pause Squat
Supplemental SQ Exercise:
Reps
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
0.1
Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0.1
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
125
2
130
3
135
4
5
6
7
8
9
Calculated e1RM
223
Fatigue (%)
0.1
Comp Bench
Reps
Supp Bench
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
5
7
5
8
15
9
135
135
16
16
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise:
Supplemental DLExercise:
#REF!
Set
Weight Reps
RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A
#N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume
Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
emental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise: #REF!
Supplemental DLExercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
supplemental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise: #REF!
Supplemental DLExercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
supplemental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise: #REF!
Supplemental DLExercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
supplemental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
colored) sections, press and be
pressing
sections (blue colored) and dea
deadlift section (green sections
autopopulate in the "Analysis ta
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise: #REF!
Supplemental DLExercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
supplemental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Squat w/ Belt
Exercise:
#REF!
Supplemental SQ Exercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Deadlift w/belt Exercise: #REF!
Supplemental DLExercise:
Set
Weight Reps RPE
Set
Weight
1
1
2
2
3
3
4
4
5
5
6
6
7
7
8
8
9
9
Calculated e1RM
#N/A #N/A
#N/A
Calculated e1RM
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Fatigue (%)
#VALUE!
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat
Tonnage Volume Fatigue
Bench Press
Tonnage
Volume
0
0
#VALUE!
0
#REF!
Comp Raw Bench 0
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
#VALUE!
0
0
Supplemental SQ 0
Supp Bench
0
0
0
0
0
Total
Supp Bench
0
0
Supp Bench
0
0
Total
Supplemental SQ Exercise:
Reps
RPE
#N/A
Weight
Reps
#N/A
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
supplemental movement.
Fatigue
#VALUE! Deadlift
Tonnage
#VALUE! Deadlift w/belt
0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Supplemental DL 0
#VALUE! Total
0
0
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight
Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Volume
0
0
0
0
0
Fatigue
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
For logging, log sets of RPE 7 o
sure to note the reps completed
and RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the squ
colored) sections, press and be
pressing
sections (blue colored) and dea
deadlift section (green sections
autopopulate in the "Analysis ta
Supplemental SQ Exercise:
Comp Raw Bench Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supplemental DLExercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Supp Bench
log sets of RPE 7 or greater and make
the reps completed, the weight used,
or DB work, use the total weight
Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Exercise:
Set
Weight
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
Fatigue (%)
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
RPE
#N/A
#N/A
Weight
#VALUE!
RPE
#N/A
#N/A
Weight
#VALUE!
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
Supp Bench
Reps
Exercise:
Exercise:
Set
Weight Reps
RPE
1
2
3
4
5
6
7
8
9
Calculated e1RM
#N/A
#N/A
#N/A
Fatigue (%)
#VALUE! Weight
#VALUE!
1
2
3
10
100.00%
95.50%
92.20%
9.5
97.80%
93.90%
90.70%
9
95.50%
92.20%
89.20%
8.5
93.90%
90.70%
87.80%
8
92.20%
89.20%
86.30%
7.5
90.70%
87.80%
85.00%
7
89.20%
86.30%
83.70%
6.5
87.80%
85.00%
82.40%
Coeff 1
0.0005
Coeff 2
-0.0342
Coeff 3
1.025
4
5
6
7
89.20%
86.30%
83.70%
81.10%
87.80%
85.00%
82.40%
79.90%
86.30%
83.70%
81.10%
78.60%
85.00%
82.40%
79.90%
77.40%
83.70%
81.10%
78.60%
76.20%
82.40%
79.90%
77.40%
75.10%
81.10%
78.60%
76.20%
73.90%
79.90%
77.40%
75.10%
72.30%
8
9
10
11
78.60%
76.20%
73.90%
70.70%
77.40%
75.10%
72.30%
69.40%
76.20%
73.90%
70.70%
68.00%
75.10%
72.30%
69.40%
66.70%
73.90%
70.70%
68.00%
65.30%
72.30%
69.40%
66.70%
64.00%
70.70%
68.00%
65.30%
62.60%
69.40%
66.70%
64.00%
61.30%
12
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%