Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM's for the following lifts?

Bench Press 100 kg
Squat 170 kg
Deadlift 200 kg
 Week 1

Day 1
Category Exercise Sets Reps Load
S Squat 5 5 135
B Bench Press 6 6 70
A1 Good Mornings 4 8-10 RPE 8
A2 Dumbbell Rows SS Bicep Curls SS Lateral Raises 3 8-10 RPE 10
A3 Hamstring Curls 3 10-12 RPE 10
A4 Facepulls SS Ab Crunches 3 10-12 RPE 10
O Seated Calf Raises 4 8-10 RPE 10

Day 2
Category Exercise Sets Reps Load
B1 Sumo Deadlift 8 3 150
B2 Bench Press 7 5 75
A1 Lat Pulldowns SS Nordic Hamstring Curls 3 8-10/AMRAP RPE 9-10
A2 Weighted Hyperextensions 4 10-12 RPE 8
A3 Cable Pullthrough 3 10-12 RPE 10
A4 Facepulls SS Ab Crunches 3 10-12 RPE 10
O Seated Calf Raises 4 8-10 RPE 10

Day 3
Category Exercise Sets Reps Load
S Front Squat 1 8 @8RM
Front Squat 3 5-6 @8RM
B Bench Press 8 4 80
A1 Good Mornings 3 6 RPE 8
A2 Dumbbell Rows SS Bicep Curls SS Lateral Raises 3 10-12 RPE 10
A3 Hamstring Curls 3 8-10 RPE 10
A4 Facepulls SS Ab Crunches 3 10-12 RPE 10
O Seated Calf Raises 4 8-10 RPE 10

Day 4
Category Exercise Sets Reps Load
D Conventional Deadlift 3 6 @First Set RPE 8
B Bench Press 10 3 85
A1 Lat Pulldowns SS Nordic Hamstring Curls 3 6-8/AMRAP RPE 9-10
A2 Weighted Hyperextensions 4 12-15 RPE 9-10
A3 Cable Pullthrough 3 8-10 RPE 10
A4 Facepulls SS Ab Crunches 3 10-12 RPE 10
O Seated Calf Raises 4 8-10 RPE 10
 EXERCISE SETS
Load SQUAT Squat 5
135 Front Squat 4
70 BENCH Bench Press 31
RPE 8 DEADLIFT Sumo Deadlift 8
RPE 10 Conventional Deadlift 3
RPE 10
RPE 10
RPE 10 S - SQUAT
B - BENCH PRESS
D - DEADLIFT
A1-4 - ASSISTANCE EXERCISES
Load O - OPTIONAL
150
75
RPE 9-10
RPE 8
RPE 10
RPE 10
RPE 10

Load
@8RM
@8RM
80
RPE 8
RPE 10
RPE 10
RPE 10
RPE 10

Load
@First Set RPE 8
85
RPE 9-10
RPE 9-10
RPE 10
RPE 10
RPE 10
TOTAL REPS INTENSITY TONNAGE
5 80% 3375
23-26 @8RM
133 70%-85% 10255
24 75% 3600
18 RPE 8+
 Week 2

Day 1
Category Exercise Sets Reps Load
S Squat 4 3 145
B Bench Press 6 6 72.5-75
A1 Good Morning 4 8 Add 2.5-5 KG From Week
A2 Lat Pulldowns SS Nordic Hamstring Curls 3 8-10/AMRAP RPE 9-10
A3 Facepulls SS Ab Crunches 3 10-12 RPE10
A4 Seated Calf Raises 4 10 RPE10

Day 2
Category Exercise Sets Reps Load
D Sumo Deadlift 6 3 160
B Bench Press 7 5 77.5-80
A1 Dumbbell Rows SS Bicep Curls SS Lateral Raises 3 8-10 RPE 9-10
A2 Hamstring Curls 3 10-12 RPE 10
A3 Facepulls SS Ab Crunches 3 10-12 RPE 10
A4 Seated Calf Raises 4 10 RPE 10

Day 3
Category Exercise Sets Reps Load
S Front Squat 1 5 @5RM
Front Squat 3 3-4 @5RM
B Bench Press 8 4 82.5-85
A1 Hamstring Curls 3 10-12 RPE 10
A2 Weighted Hyperextensions 4 12-15 RPE 8-9
A3 Facepulls SS Pullovers SS Ab Crunches 3 12 RPE 10
A4 Seated Calf Raises 4 10 RPE 10

Day 4
Category Exercise Sets Reps Load
D Conventional Deadlift 4 6 @Week 1 Weight
B Bench Press 10 3 87.5-90
A1 Dumbbell Rows SS Bicep Curls SS Lateral Raises 3 8-10 RPE 10
A2 Cable Pullthrough 3 10-12 RPE 10
A3 Seated Calf Raises 4 10 RPE 10
 Load
145 SQUAT
72.5-75
Add 2.5-5 KG From Week 1 BENCH
RPE 9-10 DEADLIFT
RPE10
RPE10

Load
160
77.5-80
RPE 9-10
RPE 10
RPE 10
RPE 10

Load
@5RM
@5RM
82.5-85
RPE 10
RPE 8-9
RPE 10
RPE 10
 Load
@Week 1 Weight
87.5-90
RPE 10
RPE 10
RPE 10
EXERCISE SETS TOTAL REPS INTENSITY TONNAGE
Squat 4 3 85% 1740
Front Squat 4 14-17 @5RM
Bench Press 31 133 70%-85% 10587.5-10920
Sumo Deadlift 6 18 80% 2880
Conventional Deadlift 4 24 Week 1 Weight
 Week 3

Day 1
Category Exercise Sets Reps Load
S1 Squat 3 1 152.5
S2 Bench Press 6 6 75-80
B1
A1
A2
A3

Day 2
Category Exercise Sets Reps Load
B1 Sumo Deadlift 4 3 170
B2 Bench Press 7 5 80-85
S1
A1
A2
A3

Day 3
Category Exercise Sets Reps Load
D1 Front Squat 1 3 @3RM
Front Squat 3 1-2 @3RM
B1 Bench Press 8 4 85-90
A1
A2
A3

Day 4
Category Exercise Sets Reps Load
S1 Conventional Deadlift 5 6 @Week 1 Weight
S2 Bench Press 10 3 90-95
B1
A1
A2
A3
 EXERCISE SETS
SQUAT Squat 3
Front Squat 4
BENCH Bench Press 31
DEADLIFT Sumo Deadlift 4
Conventional Deadlift 5
TOTAL REPS INTENSITY TONNAGE
3 90% 457.5
6-9 @3RM
133 70%-85% 10920-11585
12 85% 2040
30 Week 1 Weight
 Week 4 - Max Out

Day 1
Category Exercise Sets Reps Load
S1 Squat 1 1 @1RM
S2 Weighted Pull Up 1 1 @1RM
B1
A1
A2
A3

Day 2
Category Exercise Sets Reps Load
B1 Front Squat 1 1 @1RM
B2 Sumo Deadlift 4 3 130
S1
A1
A2
A3

Day 3
Category Exercise Sets Reps Load
D1 Bench Press 1 1 @1RM
Weighted Dip
B1
A1
A2
A3

Day 4
Category Exercise Sets Reps Load
S1 Sumo Deadlift 1 1 @1RM
S2 Overhead Press 1 1 @1RM
B1 Weighted Chin Up 1 1 @1RM
A1
A2
A3
 EXERCISE SETS TOTAL REPS INTENSITY
SQUAT Squat 1 1 1RM
Front Squat 1 1 1RM
BENCH Bench Press 1 1 1RM
DEADLIFT Sumo Deadlift 5 13 65%/1RM
OHP Overhead Press 1 1 1RM
WEIGHTED CALISTHENICS Weighted Pull Up 1 1 1RM
Weighted Dip 1 1 1RM
Weighted Chin Up 1 1 1RM
TONNAGE

1560+