Calgary Barbell 8 week

	A	C	D	E	F	G	H	I	J	K	L	M	N
1	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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3	Edit Cell						Notes: 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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6		Round To:	Lift	1RM	TrainingMax (95% of 1RM)
7		2.5	Squat	400	380
8			Bench	365	81
9			Deadlift	425	152
10			OHP	205	195
11			SSB	275	147
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13				Reps
14				1	2	3	4	5	6	7	8	9	10
15		RPE	10	100%	96%	92%	89%	86%	84%	81%	79%	76%	74%
16			9.5	98%	94%	91%	88%	85%	82%	80%	77%	75%	72%
17			9	96%	92%	89%	86%	84%	81%	79%	76%	74%	71%
18			8.5	94%	91%	88%	85%	82%	80%	77%	75%	72%	69%
19			8	92%	89%	86%	84%	81%	79%	76%	74%	71%	68%
20			7.5	91%	88%	85%	82%	80%	77%	75%	72%	69%	67%
21			7	89%	86%	84%	81%	79%	76%	74%	71%	68%	65%
22			6.5	88%	85%	82%	80%	77%	75%	72%	69%	67%	64%
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