Percentages

Input your starting weights, a bad day 1 Rep Max(RM) or a good day 1x3, into the correct cells. The
second worksheet will then display a four week template for Tier 1 and 2 percentages from GZCL's
Method for Powerlifting, full text available below.
Full text

Squat Weight
Percentage Working weight
125
97.50%
120.0
95.00%
120.0
92.50%
115.0
90.00%
115.0
87.50%
110.0
85.00%
105.0
82.50%
105.0
80.00%
100.0
77.50%
95.0
75.00%
95.0
72.50%
90.0
70.00%
90.0
67.50%
85.0
65.00%
80.0
62.50%
80.0
60.00%
75.0
57.50%
70.0
55.00%
70.0
52.50%
65.0
50.00%
65.0
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Page 1

Bench Weight

Percentage
93
97.50%
95.00%
92.50%
90.00%
87.50%
85.00%
82.50%
80.00%
77.50%
75.00%
72.50%
70.00%
67.50%
65.00%
62.50%
60.00%
57.50%
55.00%
52.50%
50.00%

Percentages

Working weight
90.0
90.0
85.0
85.0
80.0
80.0
75.0
75.0
70.0
70.0
65.0
65.0
65.0
60.0
60.0
55.0
55.0
50.0
50.0
45.0

Deadlift Weight Percentage Working weight

150
97.50%
145.0
95.00%
145.0
92.50%
140.0
90.00%
135.0
87.50%
130.0
85.00%
130.0
82.50%
125.0
80.00%
120.0
77.50%
115.0
75.00%
115.0
72.50%
110.0
70.00%
105.0
67.50%
100.0
65.00%
100.0
62.50%
95.0
60.00%
90.0
57.50%
85.0
55.00%
85.0
52.50%
80.0
50.00%
75.0

Page 2

Percentage Templates
Squat
Tier 1
Tier 1
Tier 1
Tier 2

Week 1
105
110
115
100

1x3
2x2
3x1
7x5

Week 2
110
115
115
105

1x3
2x2
3x1
7x3

Week 3
115
115
120
105

1x3
2x2
3x1
5x3

Bench

Week 1
80
80
85
75

1x3
2x2
3x1
7x5

Week 2
80
85
85
75

1x3
2x2
3x1
7x3

Week 3
85
85
90
80

1x3
2x2
3x1
5x3

Week 1
130
130
135
120

1x3
2x2
3x1
7x5

Week 2
130
135
140
125

1x3
2x2
3x1
7x3

Week 3
135
140
145
130

1x3
2x2
3x1
5x3

Week 1
85.0%
87.5%
90.0%
80.0%

1x3
2x2
3x1
7x5

Week 2
87.5%
90.0%
92.5%
82.5%

1x3
2x2
3x1
7x3

Week 3
90.0%
92.5%
95.0%
85.0%

1x3
2x2
3x1
5x3

Deadlift

Percentages

Below is a sample week 1 calculated from these percentages

Week 1
Mon
Squat
105
110
115
100

1x3
2x2
3x1
7x5

Tues
Bench
80
80
85
75

1x3
2x2
3x1
7x5

Wed
Deadlift
130
130
135
120

1x3
2x2
3x1
5x5*

Thurs
Bench
80
80
85
75

*The only change I made was to the set/rep scheme for programmed 2nd Tier deadlifts; because I'm not awesome enough to handle 7x5 deadlifts. -GZCL
** Perform as many reps as possible.

Page 3

Percentage Templates
Week 4
115
120
120
105

1x3
2x2
3x1
10x3

Week 4
85
90
90
80

1x3
2x2
3x1
10x3

Week 4
140
145
145
130

1x3
2x2
3x1
10x3

Week 4
92.5%
95.0%
97.5%
87.5%

1x3
2x2
3x1
10x3

1x3
2x2
3x1+**
7x5

Fri
Squat
105
110
115
100

1x3
2x2
3x1+**
7x5

nough to handle 7x5 deadlifts. -GZCL

Page 4