recommended these are done in a 8 - 15 rep range for the most part.

feels. It stands for Rate of Perceived Exertion and takes some getting used to, but
n movements. Please work to form failure; the period at which you cannot complet
RM, DO NOT touch the formula in the Est. 1RM text box
N D.; ALVAR, BRENT A.; THOMAS, AARON B.
tensity for Local Muscular Endurance.

Autoregulation
Week 3
Wee
Workout 1
Work
Sets
Reps
% 1RM
RPE
Exercise
Sets
3
8 to 10
70.00%
9
Squat
2
3
8 to 10
70.00%
9
Bench Press
2
3
8 to 10
70.00%
9
Deadlift
2
3
8 to 10
70.00%
9
Barbell Row
2
3
AMAP
N/A
9
Plank
2
Workout 2
Work
Sets
Reps
% 1RM
RPE
Exercise
Sets
3
6 to 8
75.00%
8
Squat
2
3
6 to 8
75.00%
8
Bench Press
2
3
6 to 8
75.00%
8
Deadlift
2
3
6 to 8
75.00%
8
Barbell Row
2
3
AMAP
N/A
8
Plank
2
Workout 3
Work
Sets
Reps
% 1RM
RPE
Exercise
Sets
3
2 to 4
85.00%
9
Squat
2
3
2 to 4
85.00%
9
Bench Press
2
3
2 to 4
85.00%
9
Deadlift
2
3
2 to 4
85.00%
9
Barbell Row
2
3
AMAP
N/A
9
Plank
2

is a great autoregulatory tool.
te a full rep with good form.

ek 4
kout 1
Reps
% 1RM
RPE
5
70.00%
5
5
70.00%
5
5
70.00%
5
5
70.00%
5
AMAP
N/A
5
kout 2
Reps
% 1RM
RPE
4
75.00%
5
4
75.00%
5
4
75.00%
5
4
75.00%
5
AMAP
N/A
5
kout 3
Reps
% 1RM
RPE
2
75.00%
5
2
75.00%
5
2
75.00%
5
2
75.00%
5
AMAP
N/A
5


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- Fall '19
- Weight training, powerlifting, Weight training exercises, Bench press