www.PowerliftingToWin.
com
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
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
Next Workout 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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
com
LINES
consent of the author.
www.Powerliftin
ONLY CHANGE WHITE COLORED CELLS WIT
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
PNP2
Exercise
Squat
MON
and
FRI
Pause
Bench
Deadlift
Last Workset Weights
Reps
Next Workout Weights
Reps
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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
liftingToWin.com
E COLORED CELLS WITH DOTTED OUTLINES
PNP2
Exercise
2-Count
Pause
Squat
WED
2-Count
Pause
Bench
Last Workset Weights
Reps
Next Workout Weights
Reps
onsent of the author.
www.PowerliftingToW
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTL
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 go for, what fatigue method
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top
Remember, for back-off sets, you perform the same amount of reps you got on your work set
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG.
1
PNP3
Exercise Last Time Reps Next Time Reps
Fatigue
Exercise
2-Count
Pause
Squat
Squat
Load Drop
RPE 9
3-6%
MON
and
FRI
Pause
Bench
Load Drop
RPE 9
5-10%
WED
2-Count
Pause
Bench
Deadlift
Load Drop
RPE 9
2-4%
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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
ngToWin.com
S WITH DOTTED OUTLINES
o for, what fatigue method to use, and what fatigue % you're using
ck-off set RPE equals the top set RPE
Last Time Reps Next Time Reps Fatigue
onsent of the author.
Repeat
RPE 8
2-3%
Repeat
RPE 8
2-3%
www.Powerl
ONLY CHANGE WHIT
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 go for, what fatigue method
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top
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
Exercise
Last Time Reps
Next Time
Reps
Fatigue
2-Count Pause Squat
Load Drop
RPE 9
6-9%
2-Count Pause Bench
Load Drop
RPE 9
6-9%
Mon
2" Deficit Deadlift
Load Drop
RPE 9
4-6%
Close Grip Bench Press
Load Drop
Close Grip Bench Press
RPE 9
4-6%
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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
owerliftingToWin.com
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
go for, what fatigue method to use, and what fatigue % you're using
ck-off set RPE equals the top set RPE
PIP1
Exercise
Front
Squat
WED
Incline
Bench
Last Time Reps
Next Time
Reps Fatigue
Exercise
Squat
Repeat
RPE 8
Repeat
FRI
Repeat
RPE 8
Repeat
Pause
Bench
Deadlift
Last Time
onsent of the author.
.com
Reps
Next Time
Reps
Fatigue
Load Drop
RPE 9
2-3%
Load Drop
RPE 9
4-6%
Load Drop
RPE 9
2-3%
www.PowerliftingToWin.co
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
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 what fatigue % you're using
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 Fri, 4 for Sat
Day of the Week:
PIP2
Exercise
Last Time
Reps
Last e1RM:
Projected New e1RM:
Last e1RM:
Projected New e1RM:
Last e1RM:
Projected New e1RM:
RPE
Next Time
Reps
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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Win.com
OUTLINES
d what fatigue % you're using
ri, 4 for Sat
Fatigue
onsent of the author.
www.PowerliftingToWin.co
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
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 what fatigue % you're using
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 Fri, 4 for Sat
Day of the Week:
3
PIP3
Exercise
Competition Squat
Last Time
Reps
RPE
Next Time
Reps
455
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
5
5
3
1
1
1
1
1
5
5
3
1
1
1
1
1
5
5
3
1
6
6
6
Last e1RM: 497
Projected New e1RM: 499.5
315
Competition Bench
Last e1RM:
Projected New e1RM:
155
Overhead Press
9
344
346
Last e1RM: 209.5
Projected New e1RM: 211
Overhead Press
158
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 consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Win.com
OUTLINES
d what fatigue % you're using
ri, 4 for Sat
Fatigue
Load Drop
RPE 9
2-3%
Load Drop
RPE 9
2-3%
Repeat
RPE 8
4-6%
onsent of the author.
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
ritten consent of the author.
