Powerlifting Program Spreadsheet, Lifting Log, RPE Tracker, Squat Bench Deadlift, Google Sheets and Excel

A powerlifting log spreadsheet: log squat, bench and deadlift with RPE for a 16 week block and see e1RM, PRs and volume on a dashboard. kg or lb. Plus a fillable PDF.

WHAT'S INSIDE (6 TABS + A FILLABLE PDF)
• Dashboard: 6 KPI cards, 3 progress bars, PR table, 4 charts
• Start Here: Setup steps, colour key, how to clear
• Setup: Start date, units, plate step, lift list
• Log: 500 rows: one per working set
• Progress: Top e1RM + volume, all 16 weeks
• % Calculator: Loads for any %, rounded
• Fillable PDF in A4 and US Letter, 25 pages: how to use, block setup, RPE + e1RM reference, 16 weekly logs, big-three progress grid, PR log, meet-day attempt planner + checklist and a block review

THE DASHBOARD
• KPI cards: Sessions and working sets logged; Total volume and top e1RM; Lifts trained, current week of the block
• Progress bars: block completed, sessions this week vs target, working sets this week vs target
• 4 charts: e1RM trend for your top 3 lifts (line), Weekly volume (column), Top e1RM by lift (bar), Working sets by lift (doughnut)
• PR table: top e1RM, top load and date for each lift
• Everything updates as you type, no buttons or macros

KEY FEATURES
• Starts blank: no sample rows to delete
• RPE column on every set
• e1RM for every set (Epley estimate), weekly bests for 16 weeks
• PR table for squat, bench, deadlift and your accessories
• % Calculator rounded to your plate step, kg or lb
• Fillable PDF log included (25 pages, A4 + US Letter) with meet-day pages

WORKS WITH
• Google Sheets: click the copy link in the Quick-Start PDF and Google makes your own copy in your Drive. Free Google account, any browser or the app. No unzipping needed.
• Microsoft Excel 2016 or later, or Microsoft 365: unzip the download and open the .xlsx. Desktop recommended. No macros.
• Charts and formulas work in both. Excel adds data bars to the progress rows; Google Sheets shows them as text bars.
• Formula tabs are protected without a password in Excel so formulas aren't overwritten by accident. Google Sheets doesn't keep this, so take care with shaded cells there.
• The PDF: print at 100% / actual size, or type into the fillable fields in a PDF app that supports forms (for example Adobe Acrobat Reader). Some browser and preview apps don't save form fields.

WHO IT'S FOR
• Powerlifters running a 16-week block
• Tracking squat, bench and deadlift
• Logging RPE with every set
• kg or lb

NOT FOR
• Writing a program for you
• Coaching, medical or injury advice
• Syncing with a watch or app
• Nutrition tracking

HOW TO USE
1. Make your copy: click the Google Sheets link in the Quick-Start PDF, or unzip the download and open the .xlsx in Excel.
2. On Setup, choose kg or lb, your plate step, the start date and your lift list.
3. Log each working set on Log.
4. Check the Dashboard, Progress and % Calculator tabs.
5. Prefer paper? Print the PDF log or type into it.

FILES (INSTANT DOWNLOAD)
• SlateAndTally-Powerlifting-e1RM-Calculator.zip: the .xlsx spreadsheet plus the Quick-Start PDF
• SlateAndTally-Powerlifting-Training-Log.pdf: the fillable PDF, A4
• SlateAndTally-Powerlifting-Training-Log-Letter.pdf: the fillable PDF, US Letter
• SlateAndTally-Powerlifting-Log-e1RM-Tracker-Quick-Start.pdf: the Quick-Start guide on its own, with your Google Sheets copy link
• Digital download: nothing physical is shipped. Your files are under Purchases once payment is confirmed.
• Spreadsheet preview images use made-up example entries; PDF previews show the actual blank pages. Your files start blank.

PAIRS WELL WITH
• 52-Week Strength Log (A$8.95)
• Hybrid Training Log (A$6.95)
• Running Log + Pace Tracker (A$6.95)
• Or get the Fitness Training Log Bundle for A$11.95: 52-week strength, powerlifting, running, hybrid and habit logs (A$35.75 separately, save A$23.80)

PLEASE NOTE
A blank log for recording your own training. It isn't a training program, coaching, medical or health advice, and e1RM, % loads and pace figures are estimates. If you have an injury or medical condition, check with a qualified professional before starting a new exercise routine.

LICENCE
For your own personal use. Please don't share, resell or redistribute the files or the Google Sheets links.

How this was made: designed by our shop. Layout code and written text were drafted with the help of AI-assisted tools, then reviewed and edited by us. No AI image generators were used: every preview image is a render of the actual spreadsheet (filled with made-up example entries) or the actual PDF pages.

REFUNDS
Because this is a digital download, we don't offer returns or exchanges for change of mind. This doesn't affect your rights under the Australian Consumer Law: if a file is faulty, won't open, or isn't as described, send us a message and we'll fix it, replace it or refund you.

Microsoft Excel is a trademark of Microsoft Corporation. Google Sheets is a trademark of Google LLC. SlateAndTally is not affiliated with either. Adobe and Acrobat Reader are trademarks of Adobe. SlateAndTally is not affiliated with Adobe.

Part of the Training & Habit Planners collection from SlateAndTally.