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531 Spreadsheet

This document outlines a powerlifting training program over 4 weeks. It includes the trainee's current lifts for squat, bench, deadlift, and press as well as weight and rep goals. It details the workout weights and reps completed each week with increasing weight and decreasing reps as the program progresses. It concludes with the trainee's powerlifting total, goal, and percentage achieved along with a graph tracking their weight loss progress over 6 months.

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upperhillsdale
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423 views2 pages

531 Spreadsheet

This document outlines a powerlifting training program over 4 weeks. It includes the trainee's current lifts for squat, bench, deadlift, and press as well as weight and rep goals. It details the workout weights and reps completed each week with increasing weight and decreasing reps as the program progresses. It concludes with the trainee's powerlifting total, goal, and percentage achieved along with a graph tracking their weight loss progress over 6 months.

Uploaded by

upperhillsdale
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Max Goal Base Goal Details Powerlifting Total Powerlifting Goal

Squat 405 400 365 2 x BW 1185 1405


Bench 325 400 295 2 x BW Current Weight Percentage of Goal
Dead 455 605 410 3 x BW 201 84.34%
Press 165 200 150 1 x BW

Week 1 Week 2
Exercise Weight Reps Actual Exercise Weight Reps Actual
310 5 5 330 3 3
Deadlift 330 5 5 Deadlift 350 3 3
350 5 8 370 3 6
275 5 5 290 3 3
Squats 290 5 5 Squats 310 3 3
310 5 8 330 3 6
220 5 5 235 3 3
Bench 235 5 5 Bench 250 3 3
250 5 6 265 3 5
115 5 5 120 3 3
Press 120 5 5 Press 130 3 3
130 5 7 135 3 5
Dead Max 443 Bench Max 300 Dead Max 444 Bench Max 309
Squat Max 393 Press Max 160 Squat Max 396 Press Max 157
Week 3 Week 4 (Deload)
Exercise Weight Reps Actual Exercise Weight Reps Actual
310 5 5 245 5 5
Deadlift 350 3 3 Deadlift 265 5 5
390 1 3 285 5 5
275 5 5 220 5 5
Squats 310 3 3 Squats 235 5 5
345 1 4 255 5 5
220 5 5 175 5 5
Bench 250 3 3 Bench 190 5 5
280 1 3 205 5 5
115 5 5 90 5 5
Press 130 3 3 Press 100 5 5
145 1 3 105 5 5
Dead Max 429 Bench Max 308
Squat Max 391 Press Max 159
Powerlifting Goal Wilks
1405 340.89
Percentage of Goal
84.34%

Date Weight
15-Sep 213
30-Sep 210
15-Oct 207
31-Oct 206
15-Nov 203
30-Nov 201
15-Dec 203
30-Dec 201
15-Jan
31-Jan
15-Feb
28-Feb
15-Mar
30-Mar
15-Apr
30-Apr
15-May
31-May
15-Jun

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