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Post Info TOPIC: Advice programming using the RPE method
keiwil, Sweden

Date:
Advice programming using the RPE method
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I have an idea for a program using the RPE method.
roughly its a program that looks like this:

week 1 5 reps @ 8 rpe (75%)
week 2 4 reps @ 9 rpe (80%)
week 3 5 reps @ 8 rpe (75%)

week 4 2 reps @ 9 rpe (90%)
week 5 3 reps @ 9 rpe (85%)
week 6 2 reps @ 9 rpe (90%)

4 Sessions a week.

3 sessions dedicated to Squat, bench, deadlift
3 movements every session. About 30 minutes each
1 main movement a week and other two to train weak areas.
1 Day for accessory work
Some prehab and agility work between training days

Session 1:

Squat (Standard squat)
Bench (Standard bench)
Deadlift

Session 2:

Deadlift
Bench
Front squat

Session 3:

Squat
Bench
Deadlift

Session 4
Rows, Pullups, hamstrings, Abs etc

-------------------------

I have the following questions:
Would it be more beneficial to have two main movements and do a couple of supplemental excercises instead of doing the big three all the time?

How do i incorporate speed work?

I hope i can get some advice from experienced lifters. thanks.
I have mostly done 5x5 and 5/3/1 up until now. I have trained about 3-4 years. Currently my goal is to squat and deadlift 3x my own weight.



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