Filetype Excel XLSX | Posted on 15 Aug 2022 | 3 years ago
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221x Filetype XLSX File size 0.02 MB Source: tonygentilcore.com
Sheet 1: APRE Powerlifting
| APRE Workout Powerlifting: Add your own Assistance Work | |||||||||||
| SQUAT | BENCH | DEADLIFT | |||||||||
| Enter a weight you have recently lifted | 315 | Enter a weight you have recently lifted | 315 | Enter a weight you have recently lifted | 315 | 354 | |||||
| 354 | |||||||||||
| Enter the number of repetitions of the weight | 5 | Enter the number of repetitions of the weight | 5 | Enter the number of repetitions of the weight | 5 | 354 | |||||
| Theoretical 3 rep Max or Enter the previous week's 4 th set | 312 | Theoretical 3 rep Max or Enter the previous week's 4 th set | 312 | Theoretical 3 rep Max or Enter the previous week's 4 th set | 312 | ||||||
| warm up first | warm up first | warm up first | |||||||||
| week 1 | week 1 | week 1 | |||||||||
| 1 st set | 1 st set | 1 st set | |||||||||
| 6 reps | 156 | 6 reps | 156 | 6 reps | 156 | ||||||
| 2nd set 3 REPS | 234 | 2nd set 3 REPS | 234 | 2nd set 3 REPS | 234 | ||||||
| 3rd set | 312 | 3rd set | 312 | 3rd set | 312 | ||||||
| to failure | to failure | to failure | |||||||||
| Number of reps on set 3 | 7 | Number of reps on set 3 | 8 | Number of reps on set 3 | 5 | ||||||
| set 4 to failure | 317 | set 4 to failure | 324 | set 4 to failure | 317 | ||||||
| 0 | 0 | 0 | |||||||||
| 0 | 0 | 0 | |||||||||
| 0 | 0 | 0 | |||||||||
| 0 | 1 | 0 | 0 | 0 | 1 | ||||||
| 0 | 1 | 0 | 0 | 0 | 1 | ||||||
| 317 | 1 | 317 | |||||||||
| 0 | 1 | 0 | |||||||||
| 0 | 324 | 0 | |||||||||
| 317 | 324 | 317 |
| APRE 6 SPEED STRENGTH | ||||||||||||
| THIS PROGRAM IS ADAPTABLE | SQUAT | BENCH | DEADLIFT | |||||||||
| FOR OLYMPIC LIFTING | ||||||||||||
| Enter a weight you have recently lifted | 315 | Enter a weight you have recently lifted | 315 | Enter a weight you have recently lifted | 315 | 354 | ||||||
| 354 | ||||||||||||
| Enter the number of repetitions of the weight | 5 | Enter the number of repetitions of the weight | 5 | Enter the number of repetitions of the weight | 5 | 354 | ||||||
| Theoretical 6 rep Max or Enter the previous week's 4 th set | 269 | Theoretical 6 rep Max or Enter the previous week's 4 th set | 269 | Theoretical 6 rep Max or Enter the previous week's 4 th set | 269 | |||||||
| warm up first | warm up first | warm up first | ||||||||||
| week 1 | week 1 | week 1 | ||||||||||
| 1 st set | 1 st set | 1 st set | ||||||||||
| 10 REPS | 135 | 10 REPS | 135 | 10 REPS | 135 | |||||||
| 2nd set 6 REPS | 202 | 2nd set 6 REPS | 202 | 2nd set 6 REPS | 202 | |||||||
| 3rd set | 269 | 3rd set | 269 | 3rd set | 269 | |||||||
| to failure | to failure | to failure | ||||||||||
| Number of reps on set 3 | Number of reps on set 3 | Number of reps on set 3 | 9 | Number of reps on set 3 | 9 | |||||||
| set 4 to failure | 0 | set 4 to failure | 281 | set 4 to failure | 281 | |||||||
| 0 | 0 | 0 | ||||||||||
| 0 | 0 | 0 | ||||||||||
| 0 | 0 | 0 | ||||||||||
| 0 | 0 | 0 | ||||||||||
| 0 | 0 | 0 | ||||||||||
| 0 | 1 | 1 | ||||||||||
| 0 | 1 | 1 | ||||||||||
| 0 | 281 | 281 | ||||||||||
| 0 | 281 | 281 |
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