Read this once before you start. It'll save you a wasted training cycle.
RPE = Rate of Perceived Exertion, 1–10. RPE 7 means 'I had 3 good reps left in the tank.' RPE 8 = 2 reps left. RPE 9 = 1 rep left. RPE 10 = max effort, no reps left. Use it to autoregulate — strong day, add weight; tired day, hold the line.
Don't know your 1RM? Start light. Week 1 should feel almost too easy. The program is built to ramp — if you start too heavy, you'll crash by week 6. Beginners always underestimate how fast they can add weight if they start conservative.
If your top set hit the prescribed RPE or lower, add 5 lb to upper body and 10 lb to lower body next week. If it was harder than prescribed, repeat the same weight. Never grind ugly reps to chase a number.
Six weeks of progressive loading fries your nervous system. Week 7 is light on purpose. You will feel strong after it. Do not skip it — it's how week 8–10 PRs happen.
Opener: a weight you could hit on your worst day. ~92% of your goal. Second attempt: a small PR over your old best, ~97%. Third attempt: the goal — what you've been training for. If opener moves slow, drop your second and third.
Main lifts: 3–5 minutes. Yes, that long. Powerlifting is a strength sport — short rest sabotages strength gains. Accessories: 90 seconds to 2 minutes is plenty.
Sleep 7+ hours. Eat enough protein (~0.8 g/lb bodyweight). Be patient. Strength compounds — small wins every week add up to a 50 lb deadlift PR by week 10.
