RPE Template w Data Tracking Spreadsheet by The Strength Athlete
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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TRAINING
WEEK 1
WEEK 2
WEEK 3
WEEK 4
INTENSIFICATION
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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RPE Chart
Category
DAY 1
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
RPE Chart
Category
DAY 1
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
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StandardSquatprimary squat mainSquat38.55--500 x2 @8.54752571.4nice power out of the hole000StandardSquatprimary squat mainSquat38.556000000
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StandardDeadliftprimary deadlift assistanceRack Pull38.556315 x3 @92953370.6000StandardDeadliftprimary deadlift assistanceRack Pull38.556000000
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StandardSquatsecondary squatFront Squat38.556315 x3 @8.52953381.8000StandardSquatsecondary squatFront Squat38.556000000
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n/aabsAb Rollout0000n/aabsAb Rollout000000
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DAY 2
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnoteDAY 2
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
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StandardBench Presssecondary bench mainBench Press18.536440 x3 @8.54252533.3000StandardBench Presssecondary bench mainBench Press18.536000000
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StandardBench Pressprimary bench assistanceClose Grip Bench3835325 x3 @83151406.3000StandardBench Pressprimary bench assistanceClose Grip Bench3835000000
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StandardBench PressshouldersShoulder Press8954145 x8 @91352211.7000StandardBench PressshouldersShoulder Press8954000000
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n/alatsBarbell Row0000n/alatsBarbell Row000000
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DAY 3
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnoteDAY 3
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
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StandardDeadliftprimary deadlift mainDeadlift5835441 x5 @84251595.9000StandardDeadliftprimary deadlift mainDeadlift5835000000
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StandardSquatprimary squat asssistancePaused Squat5954376 x5 @93554488.3000StandardSquatprimary squat asssistancePaused Squat5954000000
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StandardDeadliftdeadlift supplementDeadlift1858496 x1 @84706551.1000StandardDeadliftdeadlift supplementDeadlift1858000000
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n/aabsWeighted Situp0000n/aabsWeighted Situp000000
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DAY 4
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnoteDAY 4
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
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StandardBench Pressprimary bench mainDB Floor Press5955441 x3 @8.54151534.5000StandardBench Pressprimary bench mainDB Floor Press5955000000
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StandardBench Pressprimary bench assistance 2Pin Press88.555336 x8 @8.53152499.6000StandardBench Pressprimary bench assistance 2Pin Press88.555000000
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Standardn/atricepsDips693321 x6 @920328.4000Standardn/atricepsDips6933000000
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n/alatsLat Pulldown69330000n/alatsLat Pulldown6933000000
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DAY 5
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnoteDAY 5
REPS
RPEF%CAPtop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnotetop set
backoff
# backoff
e1RMnote
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Standardn/aBack movement59550000Standardn/aBack movement5955000000
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Standardn/a
Shoulder movement
88.5550000Standardn/a
Shoulder movement
88.555000000
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Standardn/aCalf Movement109330000Standardn/aCalf Movement10933000000
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n/aBicep Curls69330000n/aBicep Curls6933000000
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squatbenchdeadliftsquatbenchdeadliftsquatbenchdeadliftsquatbenchdeadlift111squatbenchdeadliftsquatbenchdeadliftsquatbenchdeadliftsquatbenchdeadliftsquatbenchdeadliftsquatbenchdeadlift
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day 1745003600day 1000day 1000day 1000
week num
squat volbench voldeadlift volday 1000day 1000day 1000day 1000day 1000day 1000day 1
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day 2074100day 2000day 2000day 20001164301853611246day 2000day 2000day 2000day 2000day 2000day 2000day 2
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day 3898007646day 3000day 3000day 30002000day 3000day 3000day 3000day 3000day 3000day 3000day 3
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day 40111260day 4000day 4000day 40003000day 4000day 4000day 4000day 4000day 4000day 4000day 4
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day 5000day 5000day 5000day 50004000day 5000day 5000day 5000day 5000day 5000day 5000day 5
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TOT164301853611246TOT000TOT000TOT0005000TOT000TOT000TOT000TOT000TOT000TOT000TOT
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6000
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8000
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9000
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10000
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TRAINING
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