ProgrammingToWin Workout Calculator v1.3

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ProgrammingToWin Workout Calculator v1.3

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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

Pounds:

Exercise Last Workset Weights Reps Next Workout Weights 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 consent of the author.

Copyright 2014 by Israel Narvaez. All Rights Reserved.

Pause

Bench

Deadlift

www.PowerliftingToWin.com

Squat

PNP1

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.

www.PowerliftingToWin.comONLY 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

Pounds:

Exercise Last Workset Weights Reps Next Workout Weights Reps

www.PowerliftingToWin.com

Pause

Bench

Deadlift

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

Squat

MON

and

FRI

PNP2

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.

Exercise Last Workset Weights Reps Next Workout Weights Reps

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

2-Count

Pause

Squat

2-Count

Pause

Bench

PNP2

WED

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.

www.PowerliftingToWin.comONLY 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

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

Pounds:

Exercise Last Time Reps Next Time Reps Fatigue Exercise

Load Drop

RPE 9

3-6%

Load Drop

RPE 9

5-10%

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.

www.PowerliftingToWin.com

Pause

Bench

Deadlift

2-Count

Pause

Bench

WED

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

PNP3

MON

and

FRI

Squat

2-Count

Pause

Squat

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

Last Time Reps Next Time Reps Fatigue

Repeat

RPE 82-3%

Repeat

RPE 82-3%

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

PNP3

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 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

Pounds:

Exercise Last Time Reps Next Time Reps Fatigue

Load Drop

RPE 9

6-9%

Load Drop

RPE 9

6-9%

Load Drop

RPE 9

4-6%

Load Drop

2-Count Pause Bench

PIP1

www.PowerliftingToWin.com

2" Deficit Deadlift

Mon

Close Grip Bench Press

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

2-Count Pause Squat

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.

Mon

Close Grip Bench Press

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

Exercise Last Time Reps Next Time Reps Fatigue Exercise Last Time

Repeat

RPE 8Repeat

Repeat

RPE 8Repeat

Front

Squat

Incline

Bench

PIP1

www.PowerliftingToWin.com

Squat

Pause

Bench

Deadlift

FRI

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

WED

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.

Reps Next Time Reps Fatigue

Load Drop

RPE 9

2-3%

Load Drop

RPE 9

4-6%

Load Drop

RPE 9

2-3%

PIP1

www.PowerliftingToWin.comONLY 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

Pounds:

Week:

Day of the Week:

Exercise Last Time Reps RPE Next Time Reps

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

PIP2

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

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

Projected New e1RM:

Last e1RM:

Projected New e1RM:

Last e1RM:

Projected New e1RM:

Last e1RM:

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.

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

Fatigue

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1

PIP2

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

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

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.

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

Pounds:

Week:

Day of the Week:

Exercise Last Time Reps RPE Next Time Reps

455 2 9 145 5

240 5

497 335 3

499.5 385 1

430 1

455 1

479.5 1

467.5 1

315 2 9 100 5

165 5

344 230 3

346 265 1

300 1

315 1

332 1

323.5 1

155 8 8 50 5

85 5

209.5 115 3

211 135 1

150 6

160 6

166.5 6

3

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

3

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

Overhead Press

Last e1RM:

Projected New e1RM:

PIP3

Competition Squat

Last e1RM:

Projected New e1RM:

Competition Bench

Last e1RM:

Projected New e1RM:

158 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.

Overhead Press

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

Fatigue

Load Drop

RPE 9

2-3%

Load Drop

RPE 9

2-3%

Repeat

RPE 8

3

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

3

www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

PIP3

4-6%

This spreadsheet may not be reproduced or transmitted in any form without the express written 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.

This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.