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  • 531 Spreadsheet

    Încărcat de

    upperhillsdale
    91 vizualizări2 pagini
    This document outlines a powerlifting training program over 4 weeks. It includes the trainee's current lifts for squat, bench, deadlift, and press as well as weight and rep goals. It details the workout weights and reps completed each week with increasing weight and decreasing reps as the program progresses. It concludes with the trainee's powerlifting total, goal, and percentage achieved along with a graph tracking their weight loss progress over 6 months.

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    This document outlines a powerlifting training program over 4 weeks. It includes the trainee's current lifts for squat, bench, deadlift, and press as well as weight and rep goals. It details the workout weights and reps completed each week with increasing weight and decreasing reps as the program progresses. It concludes with the trainee's powerlifting total, goal, and percentage achieved along with a graph tracking their weight loss progress over 6 months.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    91 vizualizări2 pagini

    531 Spreadsheet

    Încărcat de

    upperhillsdale
    This document outlines a powerlifting training program over 4 weeks. It includes the trainee's current lifts for squat, bench, deadlift, and press as well as weight and rep goals. It details the workout weights and reps completed each week with increasing weight and decreasing reps as the program progresses. It concludes with the trainee's powerlifting total, goal, and percentage achieved along with a graph tracking their weight loss progress over 6 months.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLSX, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 2

    Max Goal Base Goal Details Powerlifting Total Powerlifting Goal

    Squat 405 400 365 2 x BW 1185 1405


    Bench 325 400 295 2 x BW Current Weight Percentage of Goal
    Dead 455 605 410 3 x BW 201 84.34%
    Press 165 200 150 1 x BW

    Week 1 Week 2
    Exercise Weight Reps Actual Exercise Weight Reps Actual
    310 5 5 330 3 3
    Deadlift 330 5 5 Deadlift 350 3 3
    350 5 8 370 3 6
    275 5 5 290 3 3
    Squats 290 5 5 Squats 310 3 3
    310 5 8 330 3 6
    220 5 5 235 3 3
    Bench 235 5 5 Bench 250 3 3
    250 5 6 265 3 5
    115 5 5 120 3 3
    Press 120 5 5 Press 130 3 3
    130 5 7 135 3 5
    Dead Max 443 Bench Max 300 Dead Max 444 Bench Max 309
    Squat Max 393 Press Max 160 Squat Max 396 Press Max 157
    Week 3 Week 4 (Deload)
    Exercise Weight Reps Actual Exercise Weight Reps Actual
    310 5 5 245 5 5
    Deadlift 350 3 3 Deadlift 265 5 5
    390 1 3 285 5 5
    275 5 5 220 5 5
    Squats 310 3 3 Squats 235 5 5
    345 1 4 255 5 5
    220 5 5 175 5 5
    Bench 250 3 3 Bench 190 5 5
    280 1 3 205 5 5
    115 5 5 90 5 5
    Press 130 3 3 Press 100 5 5
    145 1 3 105 5 5
    Dead Max 429 Bench Max 308
    Squat Max 391 Press Max 159
    Powerlifting Goal Wilks
    1405 340.89
    Percentage of Goal
    84.34%

    Date Weight
    15-Sep 213
    30-Sep 210
    15-Oct 207
    31-Oct 206
    15-Nov 203
    30-Nov 201
    15-Dec 203
    30-Dec 201
    15-Jan
    31-Jan
    15-Feb
    28-Feb
    15-Mar
    30-Mar
    15-Apr
    30-Apr
    15-May
    31-May
    15-Jun

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