www.PowerliftingToWin.co
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLI Enter your last workout weights or starting weights in the dotted white boxes below Also enter the amount of reps you got on your work sets If it is your first workout, remember the work sets are always 3-6 reps
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG. 1
PNP1 Exercise Last Workset Weights Reps
Squat
Pause Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written conse Copyright 2014 by Israel Narvaez. All Rights Reserved.
rliftingToWin.com
OLORED CELLS WITH DOTTED OUTLINES
n the dotted white boxes below
e always 3-6 reps for LBS. Delete "1" for KG. 1
PNP1 Next Workout Weights
Reps
your next workout weights
tted in any form without the express written consent of the author.
www.Powerl ONLY CHANGE WHITE Enter your last workout weights or starting weights in the dotted white boxes below Also enter the amount of reps you got on your work sets If it is your first workout, remember the work sets are always 3-6 reps
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG. 1
Exercise Last Workset Weights Reps
Squat
MON and FRI
Pause Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
PowerliftingToWin ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
ted white boxes below
for LBS. Delete "1" for KG. 1
PNP2 Next Workout Weights
t workout weights
Reps
Exercise
2-Count Pause Squat
WED
2-Count Pause Bench
y form without the express written consent of the author.
ngToWin.com WITH DOTTED OUTLINES
Last Workset Weights Reps Next Workout Weights
Reps
m
www.Powerliftin
ONLY CHANGE WHITE COLORED CELL
Enter your last workout weights or starting weights in the dotted white boxes below Also enter the amount of reps you got on your work sets You don't need to do anything with the fatigue column; it is just there to remind you what RPE to g Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba Remember, for back-off sets, you perform the same amount of reps you got on your work set Keep "1" in the box for LBS. Delete "1" for KG. Pounds:
PNP3 Exercise Last Time Reps Next Time Reps
Squat
MON and FRI
Pause Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
erliftingToWin.com
WHITE COLORED CELLS WITH DOTTED OUTLINES
ite boxes below
e to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using autoregulated; go until the back-off set RPE equals the top set RPE you got on your work set
e "1" for KG.
PNP3 Fatigue
Load Drop RPE 9 3-6%
Load Drop RPE 9 5-10%
Exercise Last Time Reps Next Time Reps Fatigue
2-Count Pause Squat
WED 2-Count Pause Bench
Load Drop RPE 9 2-4%
out weights without the express written consent of the author.
Repeat RPE 8 2-3%
Repeat RPE 8 2-3%
m
www.Po
ON
Enter your last workout weights or starting weights in the dotted white boxes below Also enter the amount of reps you got on your work sets You don't need to do anything with the fatigue column; it is just there to remind you what RPE to g Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba Remember, for back-off sets, you perform the same amount of reps you got on your work set For new exercises, you will have to "work up" on your first workout to find your weights Keep "1" in the box for LBS. Delete "1" for KG. Pounds: 1
Exercise
2-Count Pause Squat
2-Count Pause Bench
Mon
2" Deficit Deadlift
Close Grip Bench Press
Last Time Reps Next Time
Close Grip Bench Press
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
w.PowerliftingToWi ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
you what RPE to go for, what fatigue method to use, and what fatigue % you're using ted; go until the back-off set RPE equals the top set RPE your work set
1" for KG. 1
PIP1 Reps
Fatigue
Load Drop RPE 9 6-9%
Load Drop RPE 9 6-9%
Load Drop RPE 9 4-6%
Load Drop RPE 9
Exercise Last Time Reps Next Time Reps
Front Squat
WED
Incline Bench
4-6%
express written consent of the author.
ToWin.com
ED OUTLINES
Fatigue
Exercise Last Time Reps Next Time Reps
Fatigue
Squat Repeat RPE 8 Repeat
Load Drop RPE 9 2-3%
FRI Repeat RPE 8 Repeat
Pause Bench
Load Drop RPE 9 4-6%
Deadlift Load Drop RPE 9 2-3%
www.PowerliftingToW
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED Enter your last workout weight, reps, and PE in the dotted white boxes below You may round up a bit from the calculations if you so choose, but do not round up too much!
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE Remember, for back-off sets, you perform the same amount of reps you got on your work set For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG. 1 What Week of the Cycle Are You On? Enter 1, 2, or 3
Week:
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Day of the Week:
PIP2 Exercise
Last Time
Reps
RPE
Last e1RM: Err:501 Projected New e1RM: Err:501
Last e1RM: Err:501 Projected New e1RM: Err:501
Last e1RM: Err:501 Projected New e1RM: Err:501
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
ingToWin.com CELLS WITH DOTTED OUTLINES
go for, what fatigue method to use, and what fatigue % you're using
back-off set RPE equals the top set RPE
S. Delete "1" for KG. 1
You On? Enter 1, 2, or 3
for Mon, 2 for Tues, 3 for Fri, 4 for Sat
2 Next Time
Reps
Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501
Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501 Err:501
Fatigue
Err:501 Err:501 Err:501
Err:501 Err:501 Err:501
Err:501 Err:501
Err:501
Err:501
Err:501
t weights
ithout the express written consent of the author.
www.PowerliftingToW
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED Enter your last workout weight, reps, and PE in the dotted white boxes below You may round up a bit from the calculations if you so choose, but do not round up too much!
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE Remember, for back-off sets, you perform the same amount of reps you got on your work set For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG. 1
Week:
What Week of the Cycle Are You On? Enter 1, 2, or 3 3
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Day of the Week: 3
PIP3 Exercise
Competition Squat
Last Time
Reps
RPE
455
2
9
Last e1RM: Err:501 Projected New e1RM: 499.5
315
Competition Bench
9
Last e1RM: Err:501 Projected New e1RM: 346
155
Overhead Press
2
8
8
Last e1RM: Err:501 Projected New e1RM: 211
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
ingToWin.com CELLS WITH DOTTED OUTLINES
go for, what fatigue method to use, and what fatigue % you're using
back-off set RPE equals the top set RPE
S. Delete "1" for KG. 1
You On? Enter 1, 2, or 3 3 for Mon, 2 for Tues, 3 for Fri, 4 for Sat 3
3 Next Time
Reps
145 240 335 385 430 455 479.5 467.5 100 165 230 265 300 315 332 323.5 50 85 115 135 150 160 166.5 158
5 5 3 1 1 1 Err:501 1 5 5 3 1 1 1 Err:501 1 5 5 3 1 6 6 Err:501 6
Fatigue
Load Drop RPE 9 Err:501
Load Drop RPE 9 Err:501
Repeat RPE 8 Err:501
t weights
ithout the express written consent of the author.
This spreadsheet may not be reproduced or transmitted in any form without the express written co Copyright 2014 by Israel Narvaez. All Rights Reserved.
he express written consent of the author.
