Training Maxes

Calculated
Squat 480 Weekly Max Week 1 Week 2
Bench 265 Squat 480.0 480.0
Deadlift 500 Squat TS Weight 430.0 430.0
Squat TS RPE 0.0 0.0
Bench Press 265.0 265.0
Bench TS Weight 235.0 235.0
Bench TS RPE 0.0 0.0
Deadlift 500.0 500.0
Deadlift TS Weight 445.0 445.0
Deadlift TS RPE 0.0 0.0
Total 1245.0 1245.0

Week 1
Day 1 Sets Reps Weight RPE Last Set

Competition
Squat 1 1 430

Competition
Squat 2 5 365

Competition
Squat 2 5 330
Bulgarian Split
Squats or Belt
Squats 2 12 @ 7 RPE
Chest
Supported Row
of Choice 3 8 @ 8.5 RPE

Facepulls 3 12 @ 9 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set

Competition
Bench Press 1 1 235
Competition
Bench Press 2 6 205
Competition
Tempo Bench
Press 2 6 170

RDLs 1 8 @ 7 RPE <---Insert Weight

RDLs 1 8 #VALUE!
Incline
Dumbbell
Bench Press 3 12 @ 7 RPE

Pulldown of
Choice 3 10 @ 8 RPE

BFR Biceps of
Choice 4 12-15 @ 9 RPE

Week 1
Day 3 Sets Reps Weight RPE Last Set

High Bar Pause

Squat 2 7 295

High Bar Tempo

Pause Squat 2 7 230
Wide Grip 3
Second Pause
Bench Press 4 3 190
Chest
Supported Row
of Choice 3 10 @ 8 RPE
BFR Walking
Lunges or BFR
Leg Press 4 12 @ 9 RPE

Upper Back of
Choice 3 12 @ 9 RPE
 Week 1
Day 4 Sets Reps Weight RPE Last Set

Deadlift 1 1 445

Deadlift 2 6 340

Pause Deadlift 2 6 275

Close Grip
Pause Bench
Press 2 8 175
Close Grip
Pause Bench
Press 2 8 160

Pulldown of
Choice 3 12 @ 8 RPE

Leg Curl of
Choice 3 12 @ 7 RPE

BFR Triceps of
Choice 4 12-15 @ 9 RPE
Week 3 Week 4 RPE Rating Definition
480.0 480.0 10 Maximum Effort, could not have done another rep
430.0 430.0 9.5 Maybe had 1 more rep left in the tank
0.0 0.0 9 Had 1 more rep left in the tank
265.0 265.0 8.5 Maybe had 2 more reps left in the tank, definitely had
235.0 235.0 8 Had 2 more reps left in the tank
0.0 0.0 7.5 Maybe had 3 more reps left in the tank, definitely had 
500.0 500.0 7 Had 3 more reps left in the tank
445.0 445.0 6.5 Maybe had 4 more reps left in the tank, definitely had 
0.0 0.0 6 Had 4 more reps left in the tank
1245.0 1245.0

Week 2 Week 3
Sets Reps Weight RPE Last Set Sets

1 1 430 1

2 4 395 2

2 4 355 2

2 12 @ 7 RPE 2

3 8 @ 8.5 RPE 3

3 12 @ 9 RPE 3

Week 2 Week 3
Sets Reps Weight RPE Last Set Sets

1 1 235 1
 2 5 215 2

2 5 180 2

1 8 @ 7 RPE <---Insert Weight 1

1 8 #VALUE! 1

3 12 @ 7 RPE 3

3 10 @ 8 RPE 3

4 12-15 @ 9 RPE 4

Week 2 Week 3
Sets Reps Weight RPE Last Set Sets

2 6 315 2

2 6 250 2

4 3 190 4

3 10 @ 8 RPE 3

4 12 @ 9 RPE 4

3 12 @ 9 RPE 3
Week 2 Week 3
Sets Reps Weight RPE Last Set Sets

1 1 445 1

2 5 370 2

2 5 300 2

2 7 185 2

2 7 170 2

3 12 @ 8 RPE 3

3 12 @ 7 RPE 3

4 12-15 @ 9 RPE 4
ot have done another rep
eft in the tank

left in the tank, definitely had 1 more left

left in the tank, definitely had 2 more left

left in the tank, definitely had 2 more left

Week 4
Reps Weight RPE Last Set Sets Reps

1 430 1 1

5 365 2 4

5 330 2 4

12 @ 7 RPE 2 12

8 @ 8.5 RPE 3 8

12 @ 9 RPE 3 12

Week 4
Reps Weight RPE Last Set Sets Reps

1 235 1 1
 6 205 2 5

6 170 2 5

8 @ 7 RPE <---Insert Weight 1 8

8 #VALUE! 1 8

12 @ 7 RPE 3 12

10 @ 8 RPE 3 10

12-15 @ 9 RPE 4 12-15

Week 4
Reps Weight RPE Last Set Sets Reps

7 295 2 6

7 230 2 6

3 190 4 3

10 @ 8 RPE 3 10

12 @ 9 RPE 4 12

12 @ 9 RPE 3 12
 Week 4
Reps Weight RPE Last Set Sets Reps

1 445 1 1

6 370 2 5

6 300 2 5

8 175 2 7

8 160 2 7

12 @ 8 RPE 3 12

12 @ 7 RPE 3 12

12-15 @ 9 RPE 4 12-15

 Week 5
Weight RPE Last Set Day 1 Sets Reps

Competition
430 Squat 1 1

Competition
400 Squat 1 3

Competition
360 Squat 2 3
Bulgarian Split
Squats or Belt
@ 7 RPE Squats 2 8
Chest
Supported Row
@ 8.5 RPE of Choice 2 8

@ 9 RPE Facepulls 2 12

Week 5
Weight RPE Last Set Day 2 Sets Reps

Competition
235 Bench 1 1
 Competition
215 Bench 2 4

Competition
180 Bench 2 4

@ 7 RPE <---Insert Weight RDLs 1 5

#VALUE! RDLs 1 5
Single Arm
Dumbbell
@ 7 RPE Bench Press 2 10

Pulldown of
@ 8 RPE Choice 2 10

BFR Biceps of
@ 9 RPE Choice 3 12-15

Week 5
Weight RPE Last Set Day 3 Sets Reps

High Bar Pause

300 Squat 1 4

High Bar Tempo

235 Pause Squat 2 4
Wide Grip 3
Second Pause
190 Bench Press 3 3
Chest
Supported Row
@ 8 RPE of Choice 2 10
BFR Walking
Lunges or BFR
@ 9 RPE Leg Press 3 12

Upper Back of
@ 9 RPE Choice 2 12
 Week 5
Weight RPE Last Set Day 4 Sets Reps

445 Deadlift 1 1

395 Deadlift 1 4

320 Pause Deadlift 2 4

Close Grip
Pause Bench
185 Press 2 6
Close Grip
Pause Tempo
170 Bench Press 2 6

Pulldown of
@ 8 RPE Choice 2 12

Leg Curl of
@ 7 RPE Choice 2 12

BFR Triceps of
@ 9 RPE Choice 3 12-15
 Weight RPE Last Set

365

340

305

85% of last
week's weight

@ 7 RPE

@ 7 RPE

Weight RPE Last Set

200
 185

155

#VALUE!

#VALUE!

85% of last
week's weight

@ 7 RPE

@ 7 RPE

Weight RPE Last Set

255

200

160

@ 7 RPE

@ 7 RPE

@ 7 RPE
Weight RPE Last Set

380

335

270

155

145

@ 7 RPE

@ 7 RPE

@ 7 RPE
Training Maxes
Calculated
Squat 480 Weekly Max Week 1 Week 2
Bench 265 Squat 480.0 480.0
Deadlift 500 Squat TS Weight 430.0 435.0
Squat TS RPE 0.0 0.0
Bench Press 265.0 265.0
Bench TS Weight 235.0 240.0
Bench TS RPE 0.0 0.0
Deadlift 500.0 500.0
Deadlift TS Weight 445.0 455.0
Deadlift TS RPE 0.0 0.0
Total 1245.0 1245.0

Week 6
Day 1 Sets Reps Weight RPE Last Set

Competition
Squat 1 1 430

Competition
Squat 2 4 375

Competition
Squat 3 4 340
Bulgarian Split
Squats or Belt
Squats 2 10 @ 7 RPE
Chest
Supported Row
of Choice 3 7 @ 8.5 RPE

Facepulls 3 12 @ 9 RPE

Week 6
Day 2 Sets Reps Weight RPE Last Set

Competition
Bench Press 1 1 235

Competition
Bench Press 2 5 210

Competition
Bench Press 3 5 195
RDLs 1 6 @ 7 RPE <---Insert Weight

RDLs 2 6 #VALUE!
Single Arm
Dumbbell
Bench Press 3 10 @ 7 RPE

Pulldown of
Choice 3 8 @ 8 RPE

BFR Biceps of
Choice 4 12-15 @ 9 RPE

Week 6
Day 3 Sets Reps Weight RPE Last Set

Competition
Pause Squat 2 6 340
Competition
Tempo Pause
Squat 3 6 270
Wide Grip 3
Second Pause
Bench Press 4 2 195
Chest
Supported Row
of Choice 3 9 @ 8 RPE

Upper Back of
Choice 3 12 @ 9 RPE

Week 6
Day 4 Sets Reps Weight RPE Last Set

Deadlift 1 1 445

Deadlift 2 5 360

Pause Deadlift 3 5 290

Competition
Bench Press 2 6 200
Close Grip
Pause Bench
Press 3 6 170

Pulldown of
Choice 3 10 @ 8 RPE

Leg Curl of
Choice 3 10 @ 7 RPE

BFR Triceps of
Choice 4 12-15 @ 9 RPE
Week 3 Week 4 RPE Rating Definition
480.0 480.0 10 Maximum Effort, could not have done another rep
440.0 445.0 9.5 Maybe had 1 more rep left in the tank
0.0 0.0 9 Had 1 more rep left in the tank
265.0 265.0 8.5 Maybe had 2 more reps left in the tank, definitely had
240.0 245.0 8 Had 2 more reps left in the tank
0.0 0.0 7.5 Maybe had 3 more reps left in the tank, definitely had 
500.0 500.0 7 Had 3 more reps left in the tank
455.0 460.0 6.5 Maybe had 4 more reps left in the tank, definitely had 
0.0 0.0 6 Had 4 more reps left in the tank
1245.0 1245.0

Week 7 Week 8
Sets Reps Weight RPE Last Set Sets

1 1 435 1

2 3 415 2

3 3 375 3

2 10 @ 7 RPE 2

3 7 @ 8.5 RPE 3

3 12 @ 9 RPE 3

Week 7 Week 8
Sets Reps Weight RPE Last Set Sets

1 1 240 1

2 4 220 2

3 4 205 3
 1 6 @ 7 RPE <---Insert Weight 1

2 6 #VALUE! 2

3 10 @ 7 RPE 3

3 8 @ 8 RPE 3

4 12-15 @ 9 RPE 4

Week 7 Week 8
Sets Reps Weight RPE Last Set Sets

2 5 340 2

3 5 270 3

4 2 200 4

3 9 @ 8 RPE 3

3 12 @ 9 RPE 3

Week 7 Week 8
Sets Reps Weight RPE Last Set Sets

1 1 455 1

2 4 385 2

3 4 310 3
2 5 210 2

3 5 180 3

3 10 @ 8 RPE 3

3 10 @ 7 RPE 3

4 12-15 @ 9 RPE 4
ot have done another rep
eft in the tank

left in the tank, definitely had 1 more left

left in the tank, definitely had 2 more left

left in the tank, definitely had 2 more left

Week 9
Reps Weight RPE Last Set Sets Reps

1 440 1 1

4 390 2 3

4 350 3 3

10 @ 7 RPE 2 10

7 @ 8.5 RPE 3 7

12 @ 9 RPE 3 12

Week 9
Reps Weight RPE Last Set Sets Reps

1 240 1 1

5 215 2 4

5 200 3 4
 6 @ 7 RPE <---Insert Weight 1 6

6 #VALUE! 2 6

10 @ 7 RPE 3 10

8 @ 8 RPE 3 8

12-15 @ 9 RPE 4 12-15

Week 9
Reps Weight RPE Last Set Sets Reps

6 345 2 5

6 270 3 5

2 195 4 2

9 @ 8 RPE 3 9

12 @ 9 RPE 3 12

Week 9
Reps Weight RPE Last Set Sets Reps

1 455 1 1

5 385 2 4

5 310 3 4
 6 200 2 5

6 170 3 5

10 @ 8 RPE 3 10

10 @ 7 RPE 3 10

12-15 @ 9 RPE 4 12-15

 Week 10
Weight RPE Last Set Day 1 Sets Reps

Competition
445 Squat 1 1

Competition
420 Squat 2 2

Competition
380 Squat 2 2
Bulgarian Split
Squats or Belt
@ 7 RPE Squats 2 8
Chest
Supported Row
@ 8.5 RPE of Choice 2 7

@ 9 RPE Facepulls 2 12

Week 10
Weight RPE Last Set Day 2 Sets Reps

Competition
245 Bench 1 1

Competition
225 Bench 2 3

Competition
210 Bench 2 3
@ 7 RPE <---Insert Weight RDLs 1 4

#VALUE! RDLs 1 4
Single Arm
Dumbbell
@ 7 RPE Bench Press 2 8

Pulldown of
@ 8 RPE Choice 2 8

BFR Biceps of
@ 9 RPE Choice 3 12-15

Week 10
Weight RPE Last Set Day 3 Sets Reps

High Bar Pause

340 Squat 2 4

High Bar Tempo

270 Pause Squat 2 4
Wide Grip 3
Second Pause
200 Bench Press 3 2
Chest
Supported Row
@ 8 RPE of Choice 2 9

Upper Back of
@ 9 RPE Choice 2 12

Week 10
Weight RPE Last Set Day 4 Sets Reps

460 Deadlift 1 1

410 Deadlift 2 3

330 Pause Deadlift 2 3

 Close Grip
Pause Bench
210 Press 2 4
Close Grip
Pause Tempo
180 Bench Press 2 4

Pulldown of
@ 8 RPE Choice 2 10

Leg Curl of
@ 7 RPE Choice 2 10

BFR Triceps of
@ 9 RPE Choice 3 12-15
 Weight RPE Last Set

380

355

325

85% of last
week's weight

@ 7 RPE

@ 7 RPE

Weight RPE Last Set

210

190

180
 #VALUE!

#VALUE!

85% of last
week's weight

@ 7 RPE

@ 7 RPE

Weight RPE Last Set

290

230

170

@ 7 RPE

@ 7 RPE

Weight RPE Last Set

390

350

280
 180

155

@ 7 RPE

@ 7 RPE

@ 7 RPE
Training Maxes
Calculated
Squat 480 Weekly Max Week 1 Week 2
Bench 265 Squat 480.0 480.0
Deadlift 500 Squat TS Weight 435.0 445.0
Squat TS RPE 0.0 0.0
Bench Press 265.0 265.0
Bench TS Weight 245.0 250.0
Bench TS RPE 0.0 0.0
Deadlift 500.0 500.0
Deadlift TS Weight 460.0 470.0
Deadlift TS RPE 0.0 0.0
Total 1245.0 1245.0

Week 11
Day 1 Sets Reps Weight RPE Last Set

Competition
Squat 1 1 435

Competition
Squat 2 2 400

Competition
Squat 3 2 360
Bulgarian Split
Squats or Belt
Squats 2 8 @ 7 RPE
Chest
Supported Row
of Choice 3 6 @ 8.5 RPE

Facepulls 3 12 @ 9 RPE

Week 11
Day 2 Sets Reps Weight RPE Last Set

Competition
Bench Press 1 1 245

Competition
Bench Press 2 3 230
Competition
Bench Press 3 3 215

Pause Deadlift 1 5 @ 7 RPE <---Insert Weight

Pause Deadlift 2 5 #VALUE!

Single Arm
Dumbbell
Bench Press 3 8 @ 7 RPE

Pulldown of
Choice 3 7 @ 8 RPE

BFR Biceps of
Choice 4 12-15 @ 9 RPE

Week 11
Day 3 Sets Reps Weight RPE Last Set

Competition
Squat 2 4 390

Competition
Pause Squat 3 4 325
Competition 3
Second Pause
Bench Press 5 2 205
Chest
Supported Row
of Choice 3 8 @ 8 RPE

Upper Back of
Choice 3 12 @ 9 RPE

Week 11
Day 4 Sets Reps Weight RPE Last Set

Deadlift 1 1 460

Deadlift 2 3 360
Deadlift 3 3 325

Competition
Bench Press 2 4 215

Competition
Bench Press 3 4 200

Pulldown of
Choice 3 9 @ 8 RPE

Leg Curl of
Choice 2 10 @ 7 RPE
Week 3 Week 4 RPE Rating Definition
480.0 480.0 10 Maximum Effort, could not have done another rep
450.0 460.0 9.5 Maybe had 1 more rep left in the tank
0.0 0.0 9 Had 1 more rep left in the tank
265.0 265.0 8.5 Maybe had 2 more reps left in the tank, definitely had
255.0 260.0 8 Had 2 more reps left in the tank
0.0 0.0 7.5 Maybe had 3 more reps left in the tank, definitely had 
500.0 500.0 7 Had 3 more reps left in the tank
480.0 430.0 6.5 Maybe had 4 more reps left in the tank, definitely had 
0.0 0.0 6 Had 4 more reps left in the tank
1245.0 1245.0

Week 12 Week 13
Sets Reps Weight RPE Last Set Sets

1 1 445 1

2 2 430 2

3 2 385 3

2 8 @ 7 RPE 2

3 6 @ 8.5 RPE 3

3 12 @ 9 RPE 3

Week 12 Week 13
Sets Reps Weight RPE Last Set Sets

1 1 250 1

2 3 235 2
 3 3 215 3

1 5 @ 7 RPE <---Insert Weight 1

2 5 #VALUE! 2

3 8 @ 7 RPE 3

3 7 @ 8 RPE 3

4 12-15 @ 9 RPE 4

Week 12 Week 13
Sets Reps Weight RPE Last Set Sets

2 4 375 2

3 4 310 3

5 2 210 5

3 8 @ 8 RPE 3

3 12 @ 9 RPE 3

Week 12 Week 13
Sets Reps Weight RPE Last Set Sets

1 1 470 1

2 3 385 2
3 3 345 3

2 4 220 2

3 4 205 3

3 9 @ 8 RPE 3

2 10 @ 7 RPE 2
ot have done another rep
eft in the tank

left in the tank, definitely had 1 more left

left in the tank, definitely had 2 more left

left in the tank, definitely had 2 more left

Week 14
Reps Weight RPE Last Set Sets Reps

1 450 1 1

2 415 2 2

2 375 2 2

8 @ 7 RPE N/A N/A

6 @ 8.5 RPE 3 6

12 @ 9 RPE 3 12

Week 14
Reps Weight RPE Last Set Sets Reps

1 255 1 1

2 235 2 2
 2 215 2 2

5 @ 7 RPE <---Insert Weight 1 5

5 #VALUE! 1 5

8 @ 7 RPE N/A N/A

7 @ 8 RPE 2 7

12-15 @ 9 RPE N/A N/A

Week 14
Reps Weight RPE Last Set Sets Reps

4 395 1 4

4 330 2 4

2 205 3 2

8 @ 8 RPE 2 8

12 @ 9 RPE 2 12

Week 14
Reps Weight RPE Last Set Sets Reps

1 480 1 1

3 385 1 3
3 345 2 2

4 215 2 4

4 200 2 4

9 @ 8 RPE N/A N/A

10 @ 7 RPE N/A N/A

 Week 15
Weight RPE Last Set 5 Days out Sets Reps

Competition
460 Squat 3 3

Competition
435 Bench Press 3 3
Chest
Supported Row
390 of Choice 2 7

N/A

@ 8.5 RPE

@ 9 RPE

Week 15
Weight RPE Last Set 3 Days Out Sets Reps

Competition
260 Squat 2 2

Competition
240 Bench Press 3 3
 220

@ 6 RPE <---Insert Weight

#VALUE!

N/A

@ 7 RPE

N/A

Weight RPE Last Set

355

295

210

@ 7 RPE

@ 7 RPE

Week 15
Weight RPE Last Set Meet Day Sets Reps

430 PR Time!!!

345
310

205

190

N/A

N/A
Weight RPE Last Set

360

210

@ 7 RPE

Weight RPE Last Set

290

170
Weight RPE Last Set