PRs - 15 Week Intermediate Powerlifting Program | LiftVault.com

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	Q	R	S	T	V	W	X	Y	Z
1	Training Maxes	Source
2	Squat	100		Calculated Weekly Max	Week 1	Week 2	Week 3	Week 4		RPE Rating		Definition
3	Bench	100		Squat	90.0	100.0	100.0	100.0		10	Maximum Effort, could not have done another rep
4	Deadlift	100		Squat TS Weight	90.0	90.0	90.0	90.0		9.5	Maybe had 1 more rep left in the tank
5				Squat TS RPE	10.0					9	Had 1 more rep left in the tank
6				Bench Press	100.0	100.0	100.0	100.0		8.5	Maybe had 2 more reps left in the tank, definitely had 1 more left
7		--> Fill In Green Cells! <--		Bench TS Weight	90.0	90.0	90.0	90.0		8	Had 2 more reps left in the tank
8				Bench TS RPE						7.5	Maybe had 3 more reps left in the tank, definitely had 2 more left
9				Deadlift	100.0	100.0	100.0	100.0		7	Had 3 more reps left in the tank
10				Deadlift TS Weight	90.0	90.0	90.0	90.0		6.5	Maybe had 4 more reps left in the tank, definitely had 2 more left
11				Deadlift TS RPE						6	Had 4 more reps left in the tank
12				Total	290.0	300.0	300.0	300.0
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14		Week 1					Week 2					Week 3				Week 4					Week 5
15	Day 1	Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set	Sets	Reps	Weight	RPE Last Set	Day 1	Sets	Reps	Weight	RPE Last Set
16	Competition Squat	1	1	90	10		1	1	90			1	1	90		1	1	90		Competition Squat	1	1	75
17	Competition Squat	2	5	70			2	4	80			2	5	75		2	4	85		Competition Squat	1	3	70
18	Competition Squat	2	5	65			2	4	70			2	5	70		2	4	75		Competition Squat	2	3	65
19	Bulgarian Split Squats or Belt Squats	2	12	@ 7 RPE			2	12	@ 7 RPE			2	12	@ 7 RPE		2	12	@ 7 RPE		Bulgarian Split Squats or Belt Squats	2	8	85% of last week's weight
20	Chest Supported Row of Choice	3	8	@ 8.5 RPE			3	8	@ 8.5 RPE			3	8	@ 8.5 RPE		3	8	@ 8.5 RPE		Chest Supported Row of Choice	2	8	@ 7 RPE
21	Facepulls	3	12	@ 9 RPE			3	12	@ 9 RPE			3	12	@ 9 RPE		3	12	@ 9 RPE		Facepulls	2	12	@ 7 RPE
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24		Week 1					Week 2					Week 3				Week 4					Week 5
25	Day 2	Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set	Sets	Reps	Weight	RPE Last Set	Day 2	Sets	Reps	Weight	RPE Last Set
26	Competition Bench Press	1	1	90			1	1	90			1	1	90		1	1	90		Competition Bench	1	1	75
27	Competition Bench Press	2	6	75			2	5	80			2	6	75		2	5	80		Competition Bench	2	4	70
28	Competition Tempo Bench Press	2	6	60			2	5	65			2	6	60		2	5	65		Competition Bench	2	4	55
29	RDLs	1	8	@ 7 RPE	<---Insert Weight		1	8	@ 7 RPE	<---Insert Weight		1	8	@ 7 RPE	<---Insert Weight	1	8	@ 7 RPE	<---Insert Weight	RDLs	1	5	Enter Weight in Week 4
30	RDLs	1	8	Enter Weight Above			1	8	Enter Weight Above			1	8	Enter Weight Above		1	8	Enter Weight Above		RDLs	1	5	Enter Weight in Week 4
31	Incline Dumbbell Bench Press	3	12	@ 7 RPE			3	12	@ 7 RPE			3	12	@ 7 RPE		3	12	@ 7 RPE		Single Arm Dumbbell Bench Press	2	10	85% of last week's weight
32	Pulldown of Choice	3	10	@ 8 RPE			3	10	@ 8 RPE			3	10	@ 8 RPE		3	10	@ 8 RPE		Pulldown of Choice	2	10	@ 7 RPE
33	BFR Biceps of Choice	4	12-15	@ 9 RPE			4	12-15	@ 9 RPE			4	12-15	@ 9 RPE		4	12-15	@ 9 RPE		BFR Biceps of Choice	3	12-15	@ 7 RPE
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36		Week 1					Week 2					Week 3				Week 4					Week 5
37	Day 3	Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set	Sets	Reps	Weight	RPE Last Set	Day 3	Sets	Reps	Weight	RPE Last Set
38	High Bar Pause Squat	2	7	55			2	6	65			2	7	60		2	6	65		High Bar Pause Squat	1	4	55
39	High Bar Tempo Pause Squat	2	7	45			2	6	50			2	7	45		2	6	50		High Bar Tempo Pause Squat	2	4	45
40	Wide Grip 3 Second Pause Bench Press	4	3	70			4	3	70			4	3	70		4	3	70		Wide Grip 3 Second Pause Bench Press	3	3	60
41	Chest Supported Row of Choice	3	10	@ 8 RPE			3	10	@ 8 RPE			3	10	@ 8 RPE		3	10	@ 8 RPE		Chest Supported Row of Choice	2	10	@ 7 RPE
42	BFR Walking Lunges or BFR Leg Press	4	12	@ 9 RPE			4	12	@ 9 RPE			4	12	@ 9 RPE		4	12	@ 9 RPE		BFR Walking Lunges or BFR Leg Press	3	12	@ 7 RPE
43	Upper Back of Choice	3	12	@ 9 RPE			3	12	@ 9 RPE			3	12	@ 9 RPE		3	12	@ 9 RPE		Upper Back of Choice	2	12	@ 7 RPE
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46		Week 1					Week 2					Week 3				Week 4					Week 5
47	Day 4	Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set		Sets	Reps	Weight	RPE Last Set	Sets	Reps	Weight	RPE Last Set	Day 4	Sets	Reps	Weight	RPE Last Set
48	Deadlift	1	1	90			1	1	90			1	1	90		1	1	90		Deadlift	1	1	75
49	Deadlift	2	6	70			2	5	75			2	6	75		2	5	80		Deadlift	1	4	70
50	Pause Deadlift	2	6	55			2	5	60			2	6	60		2	5	65		Pause Deadlift	2	4	55
51	Close Grip Pause Bench Press	2	8	65			2	7	70			2	8	65		2	7	70		Close Grip Pause Bench Press	2	6	60
52	Close Grip Pause Bench Press	2	8	60			2	7	65			2	8	60		2	7	65		Close Grip Pause Tempo Bench Press	2	6	55
53	Pulldown of Choice	3	12	@ 8 RPE			3	12	@ 8 RPE			3	12	@ 8 RPE		3	12	@ 8 RPE		Pulldown of Choice	2	12	@ 7 RPE
54	Leg Curl of Choice	3	12	@ 7 RPE			3	12	@ 7 RPE			3	12	@ 7 RPE		3	12	@ 7 RPE		Leg Curl of Choice	2	12	@ 7 RPE
55	BFR Triceps of Choice	4	12-15	@ 9 RPE			4	12-15	@ 9 RPE			4	12-15	@ 9 RPE		4	12-15	@ 9 RPE		BFR Triceps of Choice	3	12-15	@ 7 RPE
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