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To make your own copy: Log in to a Google Account > Access desired sheet > File > Copy, here's details - Thanks, FitFrek
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Edit CellNotes:
1. This is modified version of Calgary Barbell's 16 Week program. The modification is that weights that were based on RPE (e.g. 3x5 @RPE 8) have been converted using a % of 1RM estimation to recommended loads.
2. Since the entire point of RPE is to modify your workout based on daily strength fluctuations, these estimations should be taken with a grain of salt. They are flexible suggestions. It is OK to lift less or more than the recommended value.
3. If you feel so inclined, you can modify the table below to your own preferred % estimation.
4. To use KG, enter "2.5" into C7. To use LB, enter "5" into C7.
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Round To:Lift 1RMTrainingMax (95% of 1RM)
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5Squat430410
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Bench285270
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Deadlift430410
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OHP165155
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SSB120115
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Reps
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RPE10100%96%92%89%86%84%81%79%76%74%
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9.598%94%91%88%85%82%80%77%75%72%
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996%92%89%86%84%81%79%76%74%71%
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8.594%91%88%85%82%80%77%75%72%69%
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892%89%86%84%81%79%76%74%71%68%
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7.591%88%85%82%80%77%75%72%69%67%
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789%86%84%81%79%76%74%71%68%65%
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6.588%85%82%80%77%75%72%69%67%64%
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