270 deadlift deadlif 3 1 85 85 bench bench press 3 3

270
DEADLIFT
Deadlif 3 1
85% 85
BENCH
Bench Press 3 3
@9RPE
ACC
Bent Row 3 5
0
0
0 DAY 3
84% 167.5
SQUAT
Squat 3 3
@8.5RPE
ACC
Overhead Press 3 6
@8.5RPE
ACC
Chest Supported Row 3 8
@8RPE
ACC
0
0
0 DAY 4
90% 90
BENCH
Bench Press 1 1
81% 242.5
DEADLIFT
@9RPE
ACC
@9RPE
BENCH
Close Grip Bench Press 3 2
0
0

WEEK 9
DAY 1
%1RM LOAD
lsRPE
notes:
Planning
93% 185
SQ1
SQUAT
81% 80
BN 1
BENCH
@8.5RPE
lat
ACC
@8RPE
BN acc
BENCH
0
0
0 DAY 2
93% 280
DL 1
BENCH
87% 87.5
BN 2
ACC
@9RPE
ACC
0
0
0 DAY 3
86% 172.5
ACC
@8.5RPE
ACC
@8.5RPE
ACC
ACC
0
0
0 DAY 4
93% 92.5
BN 3
DEADLIFT
lats
ACC
BN acc
BENCH
@9RPE
ACC
0
0

1 WEEK OUT
SETS REPS %1RM LOAD
lsRPE
notes:
Squat 1-3RM 0
0
Chest Supported Row 3 5 @8.5RPE
0
Bench Press 1-3RM 0
Overhead Press 3-5RM
Squat 69%
Overhead Press 2 8 @7.5 RPE
Chest Supported Row 3 10 @7.5RPE
Barbell Glute Thrust 3 4 @7RPE
Deadlif 1-3RM 0
Bent Row 3 3 @9RPE
Close Grip Bench Press 3-5RM 0

1 2 3 4
10 100.0% 95.9% 93.0% 90.2%
9.5 98.0% 94.5% 91.6% 88.9%
9 95.9% 93.0% 90.2% 87.6%
8.5 94.5% 91.6% 88.9% 86.4%
8 93.0% 90.2% 87.6% 85.2%
7.5 91.6% 88.9% 86.4% 84.0%
7 90.2% 87.6% 85.2% 82.8%
6.5 88.9% 86.4% 84.0% 81.7%
MAX
kgs
SQUAT:
200.0
200
BENCH:
100.0
-OR-
100
SUMO DEADLIFT:
300.0
300
these values below adjust the RPE chart for lifters who are lower or highe
formula:
high rep dominant:
A: 1 (normal = 1)
ow rep dominant:
formula:
high rep dominant:
A: 1 (normal = 1)
ow rep dominant:
WT x
adjustments less than three reps (low rep dominant)
= percentag e ^ A
adjustments greater than three reps (high rep dominant)
= percentag e ^ A
1 2 3 4 5 6 7 8 9 10 11
55.0%
60.0%
65.0%
70.0%
75.0%
80.0%
85.0%
90.0%
95.0%
100.0%

reference chart
1 2 3 4
10 100.0% 95.9% 93.0% 90.2%
9.5 98.0% 94.5% 91.6% 88.9%
9 95.9% 93.0% 90.2% 87.6%
8.5 94.5% 91.6% 88.9% 86.4%
8 93.0% 90.2% 87.6% 85.2%
7.5 91.6% 88.9% 86.4% 84.0%
7 90.2% 87.6% 85.2% 82.8%
6.5 88.9% 86.4% 84.0% 81.7%

5 6 7 8 9 10
87.6% 85.2% 82.8% 80.5% 78.3% 76.2%
86.4% 84.0% 81.7% 79.4% 77.3% 74.7%
85.2% 82.8% 80.5% 78.3% 76.2% 73.2%
84.0% 81.7% 79.4% 77.3% 74.7% 72.0%
82.8% 80.5% 78.3% 76.2% 73.2% 70.7%
81.7% 79.4% 77.3% 74.7% 72.0% 69.5%
80.5% 78.3% 76.2% 73.2% 70.7% 68.1%
79.4% 77.3% 74.7% 72.0% 69.5% 66.9%
XES:
1
1
1
er rep dominant, and generally not to be used
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1R
(A-value probably 0.6 - 0.95) higher rep dominant athletes can perform reps at higher %1RM
(A-value probably 1.05-1.3) lower rep dominant athletes cannot perform high reps with higher %1R
REPS
1 12
RPE 10
RPE 9.5
RPE 9
RPE 8.5
RPE 8
RPE 7.5
RPE 7
RPE 6.5

5 6 7 8 9 10
87.6% 85.2% 82.8% 80.5% 78.3% 76.2%
86.4% 84.0% 81.7% 79.4% 77.3% 74.7%
85.2% 82.8% 80.5% 78.3% 76.2% 73.2%
84.0% 81.7% 79.4% 77.3% 74.7% 72.0%
82.8% 80.5% 78.3% 76.2% 73.2% 70.7%
81.7% 79.4% 77.3% 74.7% 72.0% 69.5%
80.5% 78.3% 76.2% 73.2% 70.7% 68.1%
79.4% 77.3% 74.7% 72.0% 69.5% 66.9%

11 12
73.2% 70.7%
72.0% 69.5%
70.7% 68.1%
69.5% 66.9%
68.1% 65.6%
66.9% 64.4%
65.6% 63.0%
64.4% 61.8%
RMs
RMs

11 12
73.2% 70.7%
72.0% 69.5%
70.7% 68.1%
69.5% 66.9%
68.1% 65.6%
66.9% 64.4%
65.6% 63.0%
64.4% 61.8%

RPE - RATE OF PERCEIVED EXERTION
Q: What is RPE and why is it useful?