PNP1www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsIf 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

PNP1ExerciseLast Workset WeightsRepsNext Workout WeightsRepsSquatPause BenchDeadlift

After each workout, repeat the above process to get your next workout weightsThis 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.

PNP2www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsIf 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

PNP2MON and FRIExerciseLast Workset WeightsRepsNext Workout WeightsRepsWEDExerciseLast Workset WeightsRepsNext Workout WeightsRepsSquat2-Count Pause Squat2-Count Pause BenchPause BenchDeadlift

After each workout, repeat the above process to get your next workout weightsThis 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.

PNP3www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, 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:

PNP3MON and FRIExerciseLast TimeRepsNext TimeRepsFatigueWEDExerciseLast TimeRepsNext TimeRepsFatigueSquat2-Count Pause SquatLoad DropRepeatRPE 9RPE 83-6%2-3%Pause Bench2-Count Pause BenchLoad DropRepeatRPE 9RPE 85-10%2-3%DeadliftLoad DropRPE 92-4%

After each workout, repeat the above process to get your next workout weightsThis 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.

PIP1www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weights or starting weights in the dotted white boxes belowAlso enter the amount of reps you got on your work setsYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, for back-off sets, you perform the same amount of reps you got on your work setFor 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

PIP1MonExerciseLast TimeRepsNext TimeRepsFatigueWEDExerciseLast TimeRepsNext TimeRepsFatigueFRIExerciseLast TimeRepsNext TimeRepsFatigue2-Count Pause SquatFront SquatSquatLoad DropRepeatLoad DropRPE 9RPE 8RPE 96-9%Repeat2-3%2-Count Pause BenchIncline BenchPause BenchLoad DropRepeatLoad DropRPE 9RPE 8RPE 96-9%Repeat4-6%2" Deficit DeadliftDeadliftLoad DropLoad DropRPE 9RPE 94-6%2-3%Close Grip Bench PressLoad DropRPE 94-6%

After each workout, repeat the above process to get your next workout weightsThis 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.

PIP2www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weight, reps, and PE in the dotted white boxes belowYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, for back-off sets, you perform the same amount of reps you got on your work setFor 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

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

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

PIP2ExerciseLast TimeRepsRPENext TimeRepsFatigueLast e1RM:Projected New e1RM:Last e1RM:Projected New e1RM:Last e1RM:Projected New e1RM:

After each workout, repeat the above process to get your next workout weightsThis 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.

PIP3www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINESEnter your last workout weight, reps, and PE in the dotted white boxes belowYou 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 usingRemember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPERemember, for back-off sets, you perform the same amount of reps you got on your work setFor 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

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

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

PIP3ExerciseLast TimeRepsRPENext TimeRepsFatigueCompetition Squat4552914552405Last e1RM:4973353Projected New e1RM:499.5385143014551Load Drop479.51RPE 9467.512-3%Competition Bench3152910051655Last e1RM:3442303Projected New e1RM:346265130013151Load Drop3321RPE 9323.512-3%Overhead Press15588505855Last e1RM:209.51153Projected New e1RM:211135115061606Repeat166.56RPE 815864-6%

After each workout, repeat the above process to get your next workout weightsThis 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.

CopyrightThis 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.