GZCL Template.xlsx
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Percentages Page 1 Squat Weight Percentage Working weight Bench Weight 125 97.50% 120.0 93 95.00% 120.0 92.50% 115.0 90.00% 115.0 87.50% 110.0 85.00% 105.0 82.50% 105.0 80.00% 100.0 77.50% 95.0 75.00% 95.0 72.50% 90.0 70.00% 90.0 67.50% 85.0 65.00% 80.0 62.50% 80.0 60.00% 75.0 57.50% 70.0 55.00% 70.0 52.50% 65.0 50.00% 65.0 Created by u/durable, please share, change, and improve. Print in la correct cells. The second worksheet will then display a four week tem Tier 1 and 2 percentages from GZCL's Method for Powerlifting, full te available below. Full text
Transcript of GZCL Template.xlsx
PercentagesInput 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.
Full textSquat WeightPercentageWorking weightBench WeightPercentageWorking weightDeadlift WeightPercentageWorking weight12597.50%120.09397.50%90.015097.50%145.095.00%120.095.00%90.095.00%145.092.50%115.092.50%85.092.50%140.090.00%115.090.00%85.090.00%135.087.50%110.087.50%80.087.50%130.085.00%105.085.00%80.085.00%130.082.50%105.082.50%75.082.50%125.080.00%100.080.00%75.080.00%120.077.50%95.077.50%70.077.50%115.075.00%95.075.00%70.075.00%115.072.50%90.072.50%65.072.50%110.070.00%90.070.00%65.070.00%105.067.50%85.067.50%65.067.50%100.065.00%80.065.00%60.065.00%100.062.50%80.062.50%60.062.50%95.060.00%75.060.00%55.060.00%90.057.50%70.057.50%55.057.50%85.055.00%70.055.00%50.055.00%85.052.50%65.052.50%50.052.50%80.050.00%65.050.00%45.050.00%75.0Created by u/durable, please share, change, and improve. Print in landscape.
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Percentage TemplatesSquatWeek 1Week 2Week 3Week 4Tier 11051x31101x31151x31151x3Tier 11102x21152x21152x21202x2Tier 11153x11153x11203x11203x1Tier 21007x51057x31055x310510x3BenchWeek 1Week 2Week 3Week 4801x3801x3851x3851x3802x2852x2852x2902x2853x1853x1903x1903x1757x5757x3805x38010x3
DeadliftWeek 1Week 2Week 3Week 41301x31301x31351x31401x31302x21352x21402x21452x21353x11403x11453x11453x11207x51257x31305x313010x3
PercentagesWeek 1Week 2Week 3Week 485.0%1x387.5%1x390.0%1x392.5%1x387.5%2x290.0%2x292.5%2x295.0%2x290.0%3x192.5%3x195.0%3x197.5%3x180.0%7x582.5%7x385.0%5x387.5%10x3Below is a sample week 1 calculated from these percentagesWeek 1MonTuesWedThursFriSquatBenchDeadliftBenchSquat1051x3801x31301x3801x31051x31102x2802x21302x2802x21102x21153x1853x11353x1853x1+**1153x1+**1007x5757x51205x5*757x51007x5*The only change I made was to the set/rep scheme for programmed 2nd Tier deadlifts; because I'm not awesome enough to handle 7x5 deadlifts. -GZCL** Perform as many reps as possible.
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