apre spreadsheet
DESCRIPTION
Strength training spread sheetTRANSCRIPT
APRE Workout Powerlifting: Add your own Assistance WorkSQUAT
Enter a weight you have recently lifted 315
Enter the number of repetitions of the weight 5
Theoretical 3 rep Max or Enter the previous week's 4 th set 312
warm up first
week 11 st set6 reps 156
2nd set 3 REPS 234
3rd set 312to failure
Number of reps on set 3 7
set 4 to failure 317
000
0 10 1
31700
317
BENCH
Enter a weight you have recently lifted 315
Enter the number of repetitions of the weight 5
Theoretical 3 rep Max or Enter the previous week's 4 th set 312
warm up first
week 11 st set6 reps 156
2nd set 3 REPS 234
3rd set 312to failure
Number of reps on set 3 8
set 4 to failure 324
000
0 00 0
11
324
324
DEADLIFT
Enter a weight you have recently lifted 315
Enter the number of repetitions of the weight 5
Theoretical 3 rep Max or Enter the previous week's 4 th set 312
warm up first
week 11 st set6 reps 156
2nd set 3 REPS 234
3rd set 312to failure
Number of reps on set 3 5
set 4 to failure 317
000
0 10 1
31700
317
354354354
APRE 6 SPEED STRENGTH
THIS PROGRAM IS ADAPTABLE SQUAT BENCHFOR OLYMPIC LIFTING
315 315
5 5
269 269
warm up first warm up first
week 1 week 11 st set 1 st set
10 REPS 135 10 REPS 135
2nd set 6 REPS 202 2nd set 6 REPS 202
3rd set 269 3rd set 269to failure to failure
Number of reps on set 3 Number of reps on set 3 9
set 4 to failure 0 set 4 to failure 281
Enter a weight you have recently lifted
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Enter the number of repetitions of the weight
Theoretical 6 rep Max or Enter the previous week's 4 th set
Theoretical 6 rep Max or Enter the previous week's 4 th set
Number of reps on set 3
00000000
0
DEADLIFT
315 354
354
5 354
269
warm up first
week 11 st set
10 REPS 135
2nd set 6 REPS 202
3rd set 269to failure
Number of reps on set 3 9
set 4 to failure 281
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 6 rep Max or Enter the previous week's 4 th set
0 00 00 00 00 01 11 1
281 281
281 281
SQUAT
Enter a weight you have recently lifted 315
Enter the number of repetitions of the weight 5
237
warm up first
week 11 st set
12 reps 119
2nd set 10 REPS 178
3rd set 237to failure
Number of reps on set 3 13
set 4 to failure 249
Theoretical 10 rep Max or Enter the previous week's 4 th set
000
0 00 0
11
249
249
BENCH
Enter a weight you have recently lifted 315 Enter a weight you have recently lifted
5
237
warm up first warm up first
week 1 week 11 st set 1 st set
12 reps 119 12 reps
2nd set 10 REPS 178 2nd set 10 REPS
3rd set 237 3rd setto failure to failure
Number of reps on set 3 13 Number of reps on set 3
set 4 to failure 249 set 4 to failure
Enter the number of repetitions of the weight
Enter the number of repetitions of the weight
Theoretical 10 rep Max or Enter the previous week's 4 th set
Theoretical 10 rep Max or Enter the previous week's 4 th set
000
0 00 0
11
249
249
DEADLIFT
315
5 354
354
237 354
119
178
237
13
249
000
0 00 0
11
249
249