www.PowerliftingToWin.

co

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLI

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:

PNP1
Exercise Last Workset Weights Reps
85

Squat

65
6

Pause
Bench

90
x

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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

rliftingToWin.com

OLORED CELLS WITH DOTTED OUTLINES

n the dotted white boxes below

e always 3-6 reps

for LBS. Delete "1" for KG.

PNP1
Next Workout Weights

Reps

25
45
65
70
80
90
90
20
35
50
55
65
70
70
70
30
50
65
75
85
95

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

your next workout weights

tted in any form without the express written consent of the author.

www.Powerli

ONLY CHANGE WHITE CO

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:

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

Exercise Last Workset Weights Reps

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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

PowerliftingToWin.
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

ted white boxes below

for LBS. Delete "1" for KG.

1

PNP2
Next Workout Weights

Reps

Exercise Last Workset Weights

2-Count
Pause
Squat

WED

2-Count
Pause
Bench

t workout weights

y form without the express written consent of the author.

Win.com

INES

Reps Next Workout Weights

Reps

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
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go fo
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-o
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

Squat
Load Drop
RPE 9
3-6%

MON
and
FRI

Pause
Bench

Load Drop
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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

liftingToWin.com

OLORED CELLS WITH DOTTED OUTLINES

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

PNP3
Exercise Last Time Reps Next Time Reps Fatigue

2-Count
Pause
Squat

WED
2-Count
Pause
Bench

express written consent of the author.

Repeat
RPE 8
2-3%

Repeat
RPE 8
2-3%

www.Pow

ONLY

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 fo
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-o
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

2-Count Pause Squat

2-Count Pause Bench

Mon

2" Deficit Deadlift

Close Grip Bench Press

Last Time Reps Next Time

Close Grip Bench Press

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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

w.PowerliftingToWi
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES

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

1" for KG.

1

PIP1
Reps

Fatigue

Load Drop
RPE 9
6-9%

Load Drop
RPE 9
6-9%

Load Drop
RPE 9
4-6%

Exercise Last Time Reps Next Time Reps

Front
Squat

WED

Incline
Bench

Load Drop
RPE 9
4-6%

express written consent of the author.

ToWin.com

ED OUTLINES

Fatigue

Exercise Last Time Reps Next Time Reps

Fatigue

Squat
Repeat
RPE 8
Repeat

Load Drop
RPE 9
2-3%

FRI
Repeat
RPE 8
Repeat

Pause
Bench

Load Drop
RPE 9
4-6%

Deadlift
Load Drop
RPE 9
2-3%

www.PowerliftingToWi

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED O

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 wh
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:

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

PIP2
Exercise

Last Time

Reps

RPE

Last e1RM: Err:501

Projected New e1RM: Err:501

Last e1RM: Err:501

Projected New e1RM: Err:501

Last e1RM: Err:501

Projected New e1RM: Err:501

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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

ingToWin.com
CELLS WITH DOTTED OUTLINES

go for, what fatigue method to use, and what fatigue % you're using

back-off set RPE equals the top set RPE

S. Delete "1" for KG.

1

You On? Enter 1, 2, or 3

for Mon, 2 for Tues, 3 for Fri, 4 for Sat

2
Next Time

Reps

Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501

Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501

Fatigue

Err:501
Err:501
Err:501

Err:501
Err:501
Err:501

Err:501
Err:501
Err:501

Err:501
Err:501
Err:501

Err:501
Err:501
Err:501

t weights

ithout the express written consent of the author.

www.PowerliftingToWi

ONLY CHANGE WHITE COLORED CELLS WITH DOTTED O

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 wh
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

Week:

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

3

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

PIP3
Exercise

Competition Squat

Last Time

Reps

RPE

455

Last e1RM: Err:501

Projected New e1RM: 499.5

315

Competition Bench

Last e1RM: Err:501

Projected New e1RM: 346

155

Overhead Press

Last e1RM: Err:501

Projected New e1RM: 211

Overhead Press

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 conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.

ingToWin.com
CELLS WITH DOTTED OUTLINES

go for, what fatigue method to use, and what fatigue % you're using

back-off set RPE equals the top set RPE

S. Delete "1" for KG.

1

You On? Enter 1, 2, or 3

3
for Mon, 2 for Tues, 3 for Fri, 4 for Sat
3

3
Next Time

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

5
5
3
1
1
1
Err:501
1
5
5
3
1
1
1
Err:501
1
5
5
3
1
6

Fatigue

Load Drop
RPE 9
Err:501

Load Drop
RPE 9
Err:501

160
166.5
158

6
Err:501
6

Repeat
RPE 8
Err:501

t weights

ithout the express written consent of the author.

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

he express written consent of the author.