programmingtowin workout calculator v1.3

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsIf it is your first workout, remember the work sets are always 3-6 reps

Keep "1" in the box for LBS. Delete "1" for KG.Pounds: 1

PNP1Exercise Last Workset Weights Reps Next Workout Weights Reps

Squat

295 5 90 5150 5210 3240 2270 1300 3-6300 3-6

1906 60 55 100 56 135 3

155 2175 1195 3-6195 3-6195 3-6

Deadlift

285 6 90 5150 5205 3235 2265 1295 3-6

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.

www.PowerliftingToWin.com

Pause Bench

http://www.powerliftingtowin.com/

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES




ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsIf it is your first workout, remember the work sets are always 3-6 reps


PNP2Exercise Last Workset Weights Reps Next Workout Weights Reps

Squat

Deadlift




MON and FRI Pause

Bench



PNP2

WED

Exercise Last Workset Weights Reps Next Workout Weights Reps



2-Count Pause Squat

2-Count Pause Bench


ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, for back-off sets, you perform the same amount of reps you got on your work set


PNP3Exercise Last Time Reps Next Time Reps Fatigue

WED

Exercise

SquatLoad Drop

RPE 93-6%

Load DropRPE 95-10%

DeadliftLoad Drop

RPE 92-4%





MON and FRI

2-Count Pause Squat

Pause Bench

2-Count Pause Bench



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 usingRemember, 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

PNP3Last Time Reps Next Time Reps Fatigue

RepeatRPE 82-3%

RepeatRPE 82-3%




ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, for back-off sets, you perform the same amount of reps you got on your work setFor new exercises, you will have to "work up" on your first workout to find your weights


PIP1

Mon

Exercise Last Time Reps Next Time Reps Fatigue

2-Count Pause Squat

185 6 55 595 5

135 3150 2170 1 Load Drop190 4-6 RPE 9175 4-6 6-9%

2-Count Pause Bench

155 6 50 580 5

110 3130 2145 1 Load Drop160 4-6 RPE 9150 4-6 6-9%

2" Deficit Deadlift

175 6 55 590 5

125 3145 2160 1 Load Drop180 4-6 RPE 9170 4-6 4-6%

Close Grip Bench Press

155 6 50 5

80 5

110 3

130 2

145 1 Load Drop

160 4-6 RPE 9

150 4-6 4-6%




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 usingRemember, 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

PIP1

WED

Exercise Last Time Reps Next Time Reps Fatigue

FRI

Exercise Last Time90 8 30 5

Squat

22550 565 375 285 1 Repeat95 6-8 RPE 895 6-8 Repeat

105 8 35 5 16555 575 390 2

100 1 Repeat110 6-8 RPE 8110 6-8 Repeat

Deadlift

235


Front Squat

Incline Bench

Pause Bench



PIP1Reps Next Time Reps Fatigue

3 70 5115 5160 3185 2205 1 Load Drop230 1-3 RPE 9225 1-3 2-3%

3 50 585 5

120 3135 2155 1 Load Drop170 1-3 RPE 9160 1-3 4-6%

3 70 5120 5170 3190 2215 1 Load Drop240 1-3 RPE 9235 1-3 2-3%



ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter 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


What Week of the Cycle Are You On? Enter 1, 2, or 3Week: 1

Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for SatDay of the Week: 1

PIP2Exercise Last Time Reps RPE Next Time Reps

2-Count Pause Squat

295 5 8

Last e1RM:Projected New e1RM:

2-Count Pause Bench


Incline Bench






Keep "1" in the box for LBS. Delete "1" for KG.1

What Week of the Cycle Are You On? Enter 1, 2, or 31

Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat1

PIP2Fatigue



ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter 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!


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


What Week of the Cycle Are You On? Enter 1, 2, or 3Week: 3

Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for SatDay of the Week: 3

PIP3Exercise Last Time Reps RPE Next Time Reps

Competition Squat

455 2 9 145 5240 5

Last e1RM: 497 335 3Projected New e1RM: 499.5 385 1

430 1455 1

479.5 1467.5 1

Competition Bench

315 2 9 100 5165 5

Last e1RM: 344 230 3Projected New e1RM: 346 265 1

300 1315 1332 1

323.5 1

Overhead Press

155 8 8 50 585 5

Last e1RM: 209.5 115 3Projected New e1RM: 211 135 1

150 6160 6

166.5 6158 6







Keep "1" in the box for LBS. Delete "1" for KG.1

What Week of the Cycle Are You On? Enter 1, 2, or 33

Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat3

PIP3Fatigue

Load DropRPE 92-3%

Load DropRPE 92-3%

RepeatRPE 84-6%




programmingtowin workout calculator v1.3

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