ABCDEFGHIJKLMNOPQRSTUVWXYZ
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To Save: File --> Make a Copy | Thanks, FitFrek.com
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Input your starting weights, a bad day 1 Rep Max(RM) or a good day 1x3, into the correct cells. The second worksheet will then display a four week template for Tier 1 and 2 percentages from GZCL's Method for Powerlifting, full text available below. Increments go in the red box to the right.2.5INCREMENTS
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Full text
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MondayTuesdayWednesdayThursdayFriday
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SquatPercentage
Working weight
Bench PressPercentage
Working weight
DeadliftPercentage
Working weight
Bench PressPercentage
Working weight
SquatPercentage
Working weight
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14097.50%137.510097.50%97.518097.50%175.010097.50%97.514097.50%137.5
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95.00%132.595.00%95.095.00%170.095.00%95.095.00%132.5
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92.50%130.092.50%92.592.50%167.592.50%92.592.50%130.0
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90.00%125.090.00%90.090.00%162.590.00%90.090.00%125.0
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87.50%122.587.50%87.587.50%157.587.50%87.587.50%122.5
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85.00%120.085.00%85.085.00%152.585.00%85.085.00%120.0
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82.50%115.082.50%82.582.50%147.582.50%82.582.50%115.0
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80.00%112.580.00%80.080.00%145.080.00%80.080.00%112.5
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77.50%107.577.50%77.577.50%140.077.50%77.577.50%107.5
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75.00%105.075.00%75.075.00%135.075.00%75.075.00%105.0
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72.50%102.572.50%72.572.50%130.072.50%72.572.50%102.5
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70.00%97.570.00%70.070.00%125.070.00%70.070.00%97.5
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67.50%95.067.50%67.567.50%122.567.50%67.567.50%95.0
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65.00%90.065.00%65.065.00%117.565.00%65.065.00%90.0
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62.50%87.562.50%62.562.50%112.562.50%62.562.50%87.5
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60.00%85.060.00%60.060.00%107.560.00%60.060.00%85.0
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57.50%80.057.50%57.557.50%102.557.50%57.557.50%80.0
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55.00%77.555.00%55.055.00%100.055.00%55.055.00%77.5
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52.50%72.552.50%52.552.50%95.052.50%52.552.50%72.5
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50.00%70.050.00%50.050.00%90.050.00%50.050.00%70.0
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Created by /u/durable, please share, change, and improve. Print in landscape.
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Editted by /u/point3edu, formerly /u/point2edu, /u/point1edu is a fucking phony.
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