Percentages

Input 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 text

Squat Weight
Percentage Working weight
375
97.50%
365.0
95.00%
355.0
92.50%
345.0
90.00%
340.0
87.50%
330.0
85.00%
320.0
82.50%
310.0
80.00%
300.0
77.50%
290.0
75.00%
280.0
72.50%
270.0
70.00%
265.0
67.50%
255.0
65.00%
245.0
62.50%
235.0
60.00%
225.0
57.50%
215.0
55.00%
205.0
52.50%
195.0
50.00%
190.0

Bench Weight
Percentage
265
97.50%
95.00%
92.50%
90.00%
87.50%
85.00%
82.50%
80.00%
77.50%
75.00%
72.50%
70.00%
67.50%
65.00%
62.50%
60.00%
57.50%
55.00%
52.50%
50.00%

Created by u/durable, please share, change, and improve. Print in landscape.

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Percentages

Working weight
260.0
250.0
245.0
240.0
230.0
225.0
220.0
210.0
205.0
200.0
190.0
185.0
180.0
170.0
165.0
160.0
150.0
145.0
140.0
135.0

Deadlift Weight Percentage Working weight

475
97.50%
465.0
95.00%
450.0
92.50%
440.0
90.00%
430.0
87.50%
415.0
85.00%
405.0
82.50%
390.0
80.00%
380.0
77.50%
370.0
75.00%
355.0
72.50%
345.0
70.00%
335.0
67.50%
320.0
65.00%
310.0
62.50%
295.0
60.00%
285.0
57.50%
275.0
55.00%
260.0
52.50%
250.0
50.00%
240.0

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Percentage Templates
Squat
Tier 1
Tier 1
Tier 1
Tier 2

Week 1
320
330
340
300

Bench

Deadlift

Percentages

1x3
2x2
3x1
7x5

Week 2
330
340
345
310

1x3
2x2
3x1
7x3

Week 3
340
345
355
320

1x3
2x2
3x1
5x3

Week 1
225
230
240
210

1x3
2x2
3x1
7x5

Week 2
230
240
245
220

1x3
2x2
3x1
7x3

Week 3
240
245
250
225

1x3
2x2
3x1
5x3

Week 1
405
415
430
380

1x3
2x2
3x1
7x5

Week 2
415
430
440
390

1x3
2x2
3x1
7x3

Week 3
430
440
450
405

1x3
2x2
3x1
5x3

Week 1
85.0%
87.5%
90.0%
80.0%

1x3
2x2
3x1
7x5

Week 2
87.5%
90.0%
92.5%
82.5%

1x3
2x2
3x1
7x3

Week 3
90.0%
92.5%
95.0%
85.0%

1x3
2x2
3x1
5x3

Below is a sample week 1 calculated from these percentages

Week 1
Mon
Squat
320
330
340
300

1x3
2x2
3x1
7x5

Tues
Bench
225
230
240
210

1x3
2x2
3x1
7x5

Wed
Deadlift
405
415
430
380

1x3
2x2
3x1
5x5*

Thurs
Bench
225
230
240
210

*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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Percentage Templates
Week 4
345
355
365
320

1x3
2x2
3x1
10x3

Week 4
245
250
260
225

1x3
2x2
3x1
10x3

Week 4
440
450
465
405

1x3
2x2
3x1
10x3

Week 4
92.5%
95.0%
97.5%
87.5%

1x3
2x2
3x1
10x3

1x3
2x2
3x1+**
7x5

Fri
Squat
320
330
340
300

1x3
2x2
3x1+**
7x5

enough to handle 7x5 deadlifts. -GZCL

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