APRE Spreadsheet

APRE Workout Powerlifting: Add your own Assistance Work SQUAT Enter a weight you have recently lifted Enter the number of repetitions of the weight Theoretical 3 rep Max or Enter the previous week's 4 th set

315 5 312

warm up first week 1 1 st set 6 reps

156

2nd set 3 REPS

234

3rd set to failure

312

Number of reps on set 3 set 4 to failure

7 317

0 0 0

0 0

1 1 317 0 0 317

BENCH Enter a weight you have recently lifted Enter the number of repetitions of the weight Theoretical 3 rep Max or Enter the previous week's 4 th set

315 5 312

warm up first week 1 1 st set 6 reps

156

2nd set 3 REPS

234

3rd set to failure

312

Number of reps on set 3 set 4 to failure

8 324

0 0 0

0 0

0 0 1 1 324 324

DEADLIFT Enter a weight you have recently lifted Enter the number of repetitions of the weight Theoretical 3 rep Max or Enter the previous week's 4 th set

315 5 312

warm up first week 1 1 st set 6 reps

156

2nd set 3 REPS

234

3rd set to failure

312

Number of reps on set 3 set 4 to failure

5 317

0 0 0

0 0

1 1 317 0 0 317

354 354 354

APRE 6 SPEED STRENGTH THIS PROGRAM IS ADAPTABLE FOR OLYMPIC LIFTING Enter a weight you have recently lifted N u m Enter the number of repetitions of bthe weight e r Theoretical 6 rep Max or Enter the previous week's 4 th set o f warm up first r eweek 1 p1 st set s 10 REPS o n2nd set 6 REPS s e3rd set t to failure

SQUAT

BENCH

315

315

5

Enter the number of repetitions of the weight

5

269

Theoretical 6 rep Max or Enter the previous week's 4 th set

269

warm up first

135

week 1 1 st set 10 REPS

135

202

2nd set 6 REPS

202

269

3rd set to failure

269

3Number of reps on set 3 set 4 to failure

Enter a weight you have recently lifted

Number of reps on set 3 0

set 4 to failure

9 281

0 0 0 0 0 0 0 0 0

DEADLIFT 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

315

354 354

5

354

269

warm up first week 1 1 st set 10 REPS

135

2nd set 6 REPS

202

3rd set to failure

269

Number of reps on set 3 set 4 to failure

9 281

0 0 0 0 0 1 1 281

0 0 0 0 0 1 1 281

281

281

SQUAT

Enter a weight you have recently lifted

315

Enter the number of repetitions of the weight

5

Theoretical 10 rep Max or Enter the previous week's 4 th set

237

warm up first week 1 1 st set 12 reps

119

2nd set 10 REPS

178

3rd set to failure

237

Number of reps on set 3 set 4 to failure

13 249

0 0

0 0 0 0 0 1 1 249 249

BENCH

Enter a weight you have recently lifted Enter the number of repetitions of the weight Theoretical 10 rep Max or Enter the previous week's 4 th set

315

5

237

Enter a weight you have recently lifted Enter the number of repetitions of the weight Theoretical 10 rep Max or Enter the previous week's 4 th set

warm up first

warm up first

week 1 1 st set 12 reps

119

week 1 1 st set 12 reps

2nd set 10 REPS

178

2nd set 10 REPS

3rd set to failure

237

3rd set to failure

Number of reps on set 3 set 4 to failure

13 249

Number of reps on set 3 set 4 to failure

0 0

0 0 0 0 0 1 1 249 249

DEADLIFT

315

5

354 354

237

354

119 178 237

13 249

0 0

0 0 0 0 0 1 1 249 249