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

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

n consent of the author.

 www.Powerlifting ONLY CHANGE WHITE COLORED CELLS WITH
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

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

PNP2
Exercise Last Workset Weights Reps Next Workout Weights Reps

Squat

MON
and
FRI
Pause
Bench

Deadlift
 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.

liftingToWin.com
E COLORED CELLS WITH DOTTED OUTLINES

PNP2
Exercise Last Workset Weights Reps Next Workout Weights Reps

2-Count
Pause
Squat

WED

2-Count
Pause
Bench
consent of the author.
om
 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

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

PNP3
Exercise Last Time Reps Next Time Reps Fatigue Exercise

2-Count
Squat Pause
Load Drop Squat
RPE 9
3-6% WED

MON
and 2-Count
Pause
FRI Pause
Bench
Load Drop Bench
RPE 9
5-10%

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
LS WITH DOTTED OUTLINES

go for, what fatigue method to use, and what fatigue % you're using
ack-off set RPE equals the top set RPE

Last Time Reps Next Time Reps Fatigue

Repeat
RPE 8
2-3%

Repeat
RPE 8
2-3%

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
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

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

 Close Grip Bench Press
Load Drop
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

o go for, what fatigue method to use, and what fatigue % you're using
back-off set RPE equals the top set RPE

PIP1
Exercise Last Time Reps Next Time Reps Fatigue Exercise Last Time

Front
Squat
Squat
Repeat
RPE 8
WED Repeat

Incline FRI Pause

Bench Bench
Repeat
RPE 8
Repeat

Deadlift
consent 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.com
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

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

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

Week: 2

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

PIP2
Exercise Last Time Reps RPE Next Time Reps
275 6 8 90 5
150 5
Last e1RM: 350 205 3
Projected New e1RM: 352 235 1
2-Count Pause Squat
265 5
280 5
295.5 5
273.5 5

Last e1RM:
Projected New e1RM:
2-Count Pause Bench

Last e1RM:

Incline Bench
 Projected New e1RM:
Incline Bench

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
D OUTLINES

and what fatigue % you're using

Fri, 4 for Sat

Fatigue

Load Drop
RPE 9
6-9%
consent of the author.
 www.PowerliftingToWin.com
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

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

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

Week: 1

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

PIP3
Exercise Last Time Reps RPE Next Time Reps
455 2 9 120 5
200 5
Last e1RM: 497 285 3
Projected New e1RM: 499.5 325 1
2-Count Pause Squat
365 6
385 6
404.5 6
374 6
315 2 9 85 5
140 5
Last e1RM: 344 195 3
Projected New e1RM: 345.5 225 1
2-Count Pause Bench
250 6
265 6
280 6
259 6
155 8 8 45 5
80 5
Last e1RM: 209.5 110 3
Projected New e1RM: 211 125 1
Incline Bench
140 8
 Incline Bench
150 8
156 8
Err:501 8

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
D OUTLINES

and what fatigue % you're using

Fri, 4 for Sat

Fatigue

Load Drop
RPE 9
6-9%

Load Drop
RPE 9
6-9%
 Repeat
Err:501
Err:501

consent 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.

n consent of the author.