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
RepsNext Workout WeightsReps
295

Squat

190

6
5
6

285

Pause
Bench

Deadlift

90
150
210
240
270
300
300
60
100
135
155
175
195
195
195
90
150
205
235
265
295

5
5
3
2
1
3-6
3-6
5
5
3
2
1
3-6
3-6
3-6
5
5
3
2
1
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 co
Copyright 2014 by Israel Narvaez. All Rights Reserved.

n.com

ED OUTLINES

the express written consent of the author.

www.Powerliftin

ONLY CHANGE WHITE COLORED CELLS

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
RepsNext Workout WeightsReps

Squat

MON
and
FRI 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 co

Copyright 2014 by Israel Narvaez. All Rights Reserved.

iftingToWin.com

OLORED CELLS WITH DOTTED OUTLINES

PNP2

Exercise
Last Workset Weights
RepsNext Workout WeightsReps

2Count
Pause
Squat

WE
D
2Count
Pause
Bench

he express written consent of the author.

com

www.PowerliftingTo

ONLY CHANGE WHITE COLORED CELLS WITH DOTT

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 g
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba
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
ExerciseLast TimeRepsNext TimeReps Fatigue

Squat

MON
and Pause
FRI Bench

Deadlif
t

Load
Drop
RPE 9
3-6%

Load
Drop
RPE 9
5-10%

Exercise
2Count
Pause
Squat

WE
D
2Count
Pause
Bench

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 co
Copyright 2014 by Israel Narvaez. All Rights Reserved.

ngToWin.com

LS WITH DOTTED OUTLINES

d you what RPE to go for, what fatigue method to use, and what fatigue % you're using
ated; go until the back-off set RPE equals the top set RPE
n your work set

Last TimeRepsNext TimeRepsFatigue

he express written consent of the author.

Repeat
RPE 8
2-3%

Repeat
RPE 8
2-3%

www.Powerl

ONLY CHANGE WHITE C

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 g
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba
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 TimeRepsNext TimeReps Fatigue

185

2-Count Pause
Squat

155

2-Count Pause
Bench

Mon

175

2" Deficit Deadlift

155

Close Grip Bench

Press

55
95
135
150
170
190
175
50
80
110
130
145
160
150
55
90
125
145
160
180
170

5
5
3
2
1
4-6
4-6
5
5
3
2
1
4-6
4-6
5
5
3
2
1
4-6
4-6

50

80

110

130

145

160

4-6
4-6

150

Load
Drop
RPE 9
6-9%

Load
Drop
RPE 9
6-9%

Load
Drop
RPE 9
4-6%

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 co
Copyright 2014 by Israel Narvaez. All Rights Reserved.

werliftingToWin.co

HANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

d you what RPE to go for, what fatigue method to use, and what fatigue % you're using
ated; go until the back-off set RPE equals the top set RPE
n your work set
r weights

PIP1
ExerciseLast TimeRepsNext TimeRepsFatigue
90

Front
Squat

WE
D

105

Incline
Bench

30
50
65
75
85
95
95
35
55
75
90
100
110
110

5
5
3
2
1
6-8
6-8
5
5
3
2
1
6-8
6-8

ExerciseLast Time
225

Squat
Repeat
RPE 8
Repeat
165

FR
I Pause
Repeat
RPE 8
Repeat

Bench

235

Deadlif
t

he express written consent of the author.

n.com
RepsNext TimeReps Fatigue
3

70
115
160
185
205
230
225
50
85
120
135
155
170
160
70
120
170
190
215
240
235

5
5
3
2
1
1-3
1-3
5
5
3
2
1
1-3
1-3
5
5
3
2
1
1-3
1-3

Load
Drop
RPE 9
2-3%

Load
Drop
RPE 9
4-6%

Load
Drop
RPE 9
2-3%

www.PowerliftingToWin.c

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINE

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
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:
1

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

PIP2
Exercise

2-Count Pause
Squat

2-Count Pause
Bench

Incline Bench

Last Time

Reps

295

Last e1RM:
Projected New e1RM:

Last e1RM:
Projected New e1RM:

Last e1RM:
Projected New e1RM:

RPE Next Time

8

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 co
Copyright 2014 by Israel Narvaez. All Rights Reserved.

Win.com

TTED OUTLINES

t fatigue method to use, and what fatigue % you're using

RPE equals the top set RPE

G.

or 3

, 3 for Fri, 4 for Sat

Fatigue

he express written consent of the author.

www.PowerliftingToWin.c

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINE

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
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:
3

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

PIP3
Exercise

Competition Squat

Last Time

Reps

455

Last e1RM: 344

Projected New e1RM: 346

155

Overhead Press

Last e1RM: 497

Projected New e1RM: 499.5

315

Competition Bench

RPE Next Time

Last e1RM: 209.5

Projected New e1RM: 211

Reps

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
158

5
5
3
1
1
1
1
1
5
5
3
1
1
1
1
1
5
5
3
1
6
6
6
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 co

Copyright 2014 by Israel Narvaez. All Rights Reserved.

Win.com

TTED OUTLINES

t fatigue method to use, and what fatigue % you're using

RPE equals the top set RPE

G.

or 3

, 3 for Fri, 4 for Sat

Fatigue

Load
Drop
RPE 9
2-3%

Load
Drop
RPE 9
2-3%

Repeat
RPE 8
4-6%

he express written consent of the author.

This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.

e express written consent of the author.