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

Pounds:

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

LINES

consent of the author.

www.Powerliftin

ONLY CHANGE WHITE COLORED CELLS WIT

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

PNP2
Exercise

Squat

MON
and
FRI

Pause
Bench

Deadlift

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.

liftingToWin.com

E COLORED CELLS WITH DOTTED OUTLINES

PNP2
Exercise

2-Count
Pause
Squat

WED

2-Count
Pause
Bench

Last Workset Weights

Reps

Next Workout Weights

Reps

onsent of the author.

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

Pounds:

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

PNP3
Exercise Last Time Reps Next Time Reps

Fatigue

Exercise

2-Count
Pause
Squat

Squat
Load Drop
RPE 9
3-6%

MON
and
FRI

Pause
Bench

Load Drop
RPE 9
5-10%

WED
2-Count
Pause
Bench

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

S WITH DOTTED OUTLINES

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

Last Time Reps Next Time Reps Fatigue

onsent of the author.

Repeat
RPE 8
2-3%

Repeat
RPE 8
2-3%

www.Powerl

ONLY CHANGE WHIT

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

Pounds:

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

Load Drop

Close Grip Bench Press

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

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

PIP1
Exercise

Front
Squat

WED

Incline
Bench

Last Time Reps

Next Time

Reps Fatigue

Exercise

Squat
Repeat
RPE 8
Repeat

FRI
Repeat
RPE 8
Repeat

Pause
Bench

Deadlift

Last Time

onsent 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.co
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

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 Fri, 4 for Sat
Day of the Week:

PIP2
Exercise

Last Time

Reps

Last e1RM:
Projected New e1RM:

Last e1RM:
Projected New e1RM:

Last e1RM:
Projected New e1RM:

RPE

Next Time

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.

Win.com

OUTLINES

d what fatigue % you're using

ri, 4 for Sat

Fatigue

onsent of the author.

www.PowerliftingToWin.co
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

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 Fri, 4 for Sat
Day of the Week:
3

PIP3
Exercise

Competition Squat

Last Time

Reps

RPE

Next Time

Reps

455

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

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

Last e1RM: 497

Projected New e1RM: 499.5

315

Competition Bench

Last e1RM:
Projected New e1RM:

155

Overhead Press

9
344
346

Last e1RM: 209.5

Projected New e1RM: 211

Overhead Press

158

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

OUTLINES

d what fatigue % you're using

ri, 4 for Sat

Fatigue

Load Drop
RPE 9
2-3%

Load Drop
RPE 9
2-3%

Repeat
RPE 8

4-6%

onsent 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.

ritten consent of the author.