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531 Spreadsheet

This document contains a powerlifting training log tracking lifts over 4 week training cycles with a deload week. It includes starting and goal weights for squats, bench press, deadlifts, and overhead press. For each lift, it logs the exercise, weight, reps, and whether the targeted reps were achieved each session over 4 weeks, with lighter weights and more reps during the 4th deload week. Max weights achieved are also recorded at the end of each cycle.

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upperhillsdale
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© Attribution Non-Commercial (BY-NC)
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Download as XLSX, PDF, TXT or read online on Scribd
304 views

531 Spreadsheet

This document contains a powerlifting training log tracking lifts over 4 week training cycles with a deload week. It includes starting and goal weights for squats, bench press, deadlifts, and overhead press. For each lift, it logs the exercise, weight, reps, and whether the targeted reps were achieved each session over 4 weeks, with lighter weights and more reps during the 4th deload week. Max weights achieved are also recorded at the end of each cycle.

Uploaded by

upperhillsdale
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Max Goal Base Goal Details Powerlifting Total Powerlifting Goal Wilks

Squat 405 400 365 2 x BW 1185 1405 340.89


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 Date Weight


Exercise Weight Reps Actual Exercise Weight Reps Actual 15-Sep 213
310 5 5 330 3 3 30-Sep 210
Deadlift 330 5 5 Deadlift 350 3 3 15-Oct 207
350 5 8 370 3 6 31-Oct 206
275 5 5 290 3 3 15-Nov 203
Squats 290 5 5 Squats 310 3 3 30-Nov 201
310 5 8 330 3 6 15-Dec 203
220 5 5 235 3 3 30-Dec 201
Bench 235 5 5 Bench 250 3 3 15-Jan
250 5 6 265 3 5 31-Jan
115 5 5 120 3 3 15-Feb
Press 120 5 5 Press 130 3 3 28-Feb
130 5 7 135 3 5 15-Mar
Dead Max 443 Bench Max 300 Dead Max 444 Bench Max 309 30-Mar
Squat Max 393 Press Max 160 Squat Max 396 Press Max 157 15-Apr
Week 3 Week 4 (Deload) 30-Apr
Exercise Weight Reps Actual Exercise Weight Reps Actual 15-May
310 5 5 245 5 5 31-May
Deadlift 350 3 3 Deadlift 265 5 5 15-Jun
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

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