270 DEADLIFT Deadlif 3 1 85 85 BENCH Bench Press 3 3 9RPE ACC Bent Row 3 5 DAY

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

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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
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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
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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
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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%
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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%
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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
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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%
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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
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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%
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RPE - RATE OF PERCEIVED EXERTION Q: What is RPE and why is it useful?
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  • Spring '13
  • kendall.Goodrich
  • powerlifting, Weight training exercises, Bench press

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