ABCDJKLMNOPQRSTUVWXYZ
1
You can use this tab to help you determine your starting weight for the main lifts.

Do this for EACH main lift.

Don't use this for accessories - start those at a weight that is very easy. You'll add weight quickly.
2
edit these cells
3
4
Inputs
5
Weight Lifted185
6
Reps8Must = 1 through 10
7
Rounding55 = lb, 2.5 = kg
8
9
Estimated 4x4 Weight170
<-- Use this weight on "Template" tab.
10
11
You don't need to know your 1RM or TM, they are provided for your own information.
12
Estimated 1RM240
13
Estimated TM215
14
15
4x4 % of TM80%
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100