531 Full Body Full Boring
60
Lift Max Training Max Squat 265 240 Bench Press 205 185 Deadlift 285 260 Press 135 125 Week 1 Day 1 % weight reps Notes Squat 40 96 5 50 120 5 65 156 3 75 180 5 85 204 AMRAP 65 156 FSL Bench Press 40 74 5 50 92.5 5 65 120.25 5 75 138.75 5 85 157.25 5 Deadlift 40 104 3 50 130 3 65 169 3 75 195 3 85 221 3 Day 2 Squat 40 96 5 50 120 5 65 156 5 75 180 5 85 204 5 Press 40 50 5 50 62.5 5 65 81.25 5 75 93.75 5 85 106.25 AMRAP 65 81.25 FSL Deadlift 40 104 3 50 130 3 65 169 3 75 195 3 85 221 3 Day 3 Squat 40 96 5 50 120 5
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excel sheet to for full boring method to save the effort figuring out all the math
Transcript of 531 Full Body Full Boring
Cycle-1LiftMaxTraining MaxSquat265240Bench Press205185Deadlift285260Press135125Week 1Day 1%weightrepsNotesSquat4096550120565156375180585204AMRAP65156FSLBench Press407455092.5565120.25575138.75585157.255Deadlift401043501303651693751953852213Day 2Squat40965501205651565751805852045Press405055062.556581.2557593.75585106.25AMRAP6581.25FSLDeadlift401043501303651693751953852213Day 3Squat40965501205651565751955852215Bench Press407455092.5565120.25375138.75585157.25AMRAP65120.25FSLDeadlift40104350130365169375195385221AMRAP65169FSLWeek 2Day 1%weightrepsNotesSquat4096550120560144370168380192390216AMRAP70168FSLBench Press407455092.5565120.25575138.75585157.255Deadlift401043501303651693751953852213Day 2Squat40965501205651565751805852045Press405055062.55607537087.5380100390112.5AMRAP7087.5FSLDeadlift401045501305651695751955852215Day 3Squat40965501205651565751805852045Bench Press407455092.5560111370129.5380148390166.5AMRAP70129.5FSLDeadlift40104550130560156370182380208390234AMRAP70182FSLWeek 3Day 1%weightrepsNotesSquat4096550120560144375180585204395228AMRAP75180FSLBench Press4074550120565120.25575138.75585157.255Deadlift401043501303651693751953852213Day 2Squat40963501203651693751953852213Press405055062.55607537593.75585106.25395118.75AMRAP7593.75FSLDeadlift401043501303651693751953852213Day 3Squat40965501205651565751805852045Bench Press407455092.5560111375138.75585157.25395175.75AMRAP75138.75FSLDeadlift40104350130360156375195385221395247AMRAP75195FSL
Cycle-2LiftMaxTraining MaxSquat275250Bench Press210190Deadlift295270Press140130Week 1Day 1%weightrepsNotesSquat40100550125565162.5375187.5585212.5AMRAP65162.5FSLBench Press407655095565123.5575142.5585161.55Deadlift40108350135365175.5375202.5385229.53Day 2Squat40100550125565162.5575187.5585212.55Press40525506556584.557597.5585110.5AMRAP6584.5FSLDeadlift40108350135365175.5375202.5385229.53Day 3Squat40100550125565162.5575202.5585229.55Bench Press407655095565123.5375142.5585161.5AMRAP65123.5FSLDeadlift40108350135365175.5375202.5385229.5AMRAP65175.5FSLWeek 2Day 1%weightrepsNotesSquat40100550125560150370175380200390225AMRAP70175FSLBench Press407655095565123.5575142.5585161.55Deadlift40108350135365175.5375202.5385229.53Day 2Squat40100550125565162.5575187.5585212.55Press4052550655607837091380104390117AMRAP7091FSLDeadlift40108550135565175.5575202.5585229.55Day 3Squat40100550125565162.5575187.5585212.55Bench Press407655095560114370133380152390171AMRAP70133FSLDeadlift40108550135560162370189380216390243AMRAP70189FSLWeek 3Day 1%weightrepsNotesSquat40100550125560150375187.5585212.5395237.5AMRAP75187.5FSLBench Press4076550125565123.5575142.5585161.55Deadlift40108350135365175.5375202.5385229.53Day 2Squat40100350125365175.5375202.5385229.53Press4052550655607837597.5585110.5395123.5AMRAP7597.5FSLDeadlift40108350135365175.5375202.5385229.53Day 3Squat40100550125565162.5575187.5585212.55Bench Press407655095560114375142.5585161.5395180.5AMRAP75142.5FSLDeadlift40108350135360162375202.5385229.5395256.5AMRAP75202.5FSL
Cycle-3LiftMaxTraining MaxSquat285260Bench Press215195Deadlift305275Press145135Week 1Day 1%weightrepsNotesSquat40104550130565169375195585221AMRAP65169FSLBench Press407855097.5565126.75575146.25585165.755Deadlift40110350137.5365178.75375206.25385233.753Day 2Squat401045501305651695751955852215Press405455067.556587.75575101.25585114.75AMRAP6587.75FSLDeadlift40110350137.5365178.75375206.25385233.753Day 3Squat40104550130565169575206.25585233.755Bench Press407855097.5565126.75375146.25585165.75AMRAP65126.75FSLDeadlift40110350137.5365178.75375206.25385233.75AMRAP65178.75FSLWeek 2Day 1%weightrepsNotesSquat40104550130560156370182380208390234AMRAP70182FSLBench Press407855097.5565126.75575146.25585165.755Deadlift40110350137.5365178.75375206.25385233.753Day 2Squat401045501305651695751955852215Press405455067.55608137094.5380108390121.5AMRAP7094.5FSLDeadlift40110550137.5565178.75575206.25585233.755Day 3Squat401045501305651695751955852215Bench Press407855097.5560117370136.5380156390175.5AMRAP70136.5FSLDeadlift40110550137.5560165370192.5380220390247.5AMRAP70192.5FSLWeek 3Day 1%weightrepsNotesSquat40104550130560156375195585221395247AMRAP75195FSLBench Press4078550130565126.75575146.25585165.755Deadlift40110350137.5365178.75375206.25385233.753Day 2Squat40104350130365178.75375206.25385233.753Press405455067.556081375101.25585114.75395128.25AMRAP75101.25FSLDeadlift40110350137.5365178.75375206.25385233.753Day 3Squat401045501305651695751955852215Bench Press407855097.5560117375146.25585165.75395185.25AMRAP75146.25FSLDeadlift40110350137.5360165375206.25385233.75395261.25AMRAP75206.25FSL
Cycle-4LiftMaxTraining MaxSquat295270Bench Press220200Deadlift315285Press150135Week 1Day 1%weightrepsNotesSquat40108550135565175.5375202.5585229.5AMRAP65175.5FSLBench Press40805501005651305751505851705Deadlift40114350142.5365185.25375213.75385242.253Day 2Squat40108550135565175.5575202.5585229.55Press405455067.556587.75575101.25585114.75AMRAP6587.75FSLDeadlift40114350142.5365185.25375213.75385242.253Day 3Squat40108550135565175.5575213.75585242.255Bench Press4080550100565130375150585170AMRAP65130FSLDeadlift40114350142.5365185.25375213.75385242.25AMRAP65185.25FSLWeek 2Day 1%weightrepsNotesSquat40108550135560162370189380216390243AMRAP70189FSLBench Press40805501005651305751505851705Deadlift40114350142.5365185.25375213.75385242.253Day 2Squat40108550135565175.5575202.5585229.55Press405455067.55608137094.5380108390121.5AMRAP7094.5FSLDeadlift40114550142.5565185.25575213.75585242.255Day 3Squat40108550135565175.5575202.5585229.55Bench Press4080550100560120370140380160390180AMRAP70140FSLDeadlift40114550142.5560171370199.5380228390256.5AMRAP70199.5FSLWeek 3Day 1%weightrepsNotesSquat40108550135560162375202.5585229.5395256.5AMRAP75202.5FSLBench Press40805501355651305751505851705Deadlift40114350142.5365185.25375213.75385242.253Day 2Squat40108350135365185.25375213.75385242.253Press405455067.556081375101.25585114.75395128.25AMRAP75101.25FSLDeadlift40114350142.5365185.25375213.75385242.253Day 3Squat40108550135565175.5575202.5585229.55Bench Press4080550100560120375150585170395190AMRAP75150FSLDeadlift40114350142.5360171375213.75385242.25395270.75AMRAP75213.75FSL
Cycle-5LiftMaxTraining MaxSquat305275Bench Press225205Deadlift325295Press155140Week 1Day 1%weightrepsNotesSquat40110550137.5565178.75375206.25585233.75AMRAP65178.75FSLBench Press4082550102.5565133.25575153.75585174.255Deadlift40118350147.5365191.75375221.25385250.753Day 2Squat40110550137.5565178.75575206.25585233.755Press40565507056591575105585119AMRAP6591FSLDeadlift40118350147.5365191.75375221.25385250.753Day 3Squat40110550137.5565178.75575221.25585250.755Bench Press4082550102.5565133.25375153.75585174.25AMRAP65133.25FSLDeadlift40118350147.5365191.75375221.25385250.75AMRAP65191.75FSLWeek 2Day 1%weightrepsNotesSquat40110550137.5560165370192.5380220390247.5AMRAP70192.5FSLBench Press4082550102.5565133.25575153.75585174.255Deadlift40118350147.5365191.75375221.25385250.753Day 2Squat40110550137.5565178.75575206.25585233.755Press4056550705608437098380112390126AMRAP7098FSLDeadlift40118550147.5565191.75575221.25585250.755Day 3Squat40110550137.5565178.75575206.25585233.755Bench Press4082550102.5560123370143.5380164390184.5AMRAP70143.5FSLDeadlift40118550147.5560177370206.5380236390265.5AMRAP70206.5FSLWeek 3Day 1%weightrepsNotesSquat40110550137.5560165375206.25585233.75395261.25AMRAP75206.25FSLBench Press4082550137.5565133.25575153.75585174.255Deadlift40118350147.5365191.75375221.25385250.753Day 2Squat40110350137.5365191.75375221.25385250.753Press40565507056084375105585119395133AMRAP75105FSLDeadlift40118350147.5365191.75375221.25385250.753Day 3Squat40110550137.5565178.75575206.25585233.755Bench Press4082550102.5560123375153.75585174.25395194.75AMRAP75153.75FSLDeadlift40118350147.5360177375221.25385250.75395280.25AMRAP75221.25FSL
Cycle-6LiftMaxTraining MaxSquat315285Bench Press230210Deadlift335305Press160145Week 1Day 1%weightrepsNotesSquat40114550142.5565185.25375213.75585242.25AMRAP65185.25FSLBench Press4084550105565136.5575157.5585178.55Deadlift40122350152.5365198.25375228.75385259.253Day 2Squat40114550142.5565185.25575213.75585242.255Press405855072.556594.25575108.75585123.25AMRAP6594.25FSLDeadlift40122350152.5365198.25375228.75385259.253Day 3Squat40114550142.5565185.25575228.75585259.255Bench Press4084550105565136.5375157.5585178.5AMRAP65136.5FSLDeadlift40122350152.5365198.25375228.75385259.25AMRAP65198.25FSLWeek 2Day 1%weightrepsNotesSquat40114550142.5560171370199.5380228390256.5AMRAP70199.5FSLBench Press4084550105565136.5575157.5585178.55Deadlift40122350152.5365198.25375228.75385259.253Day 2Squat40114550142.5565185.25575213.75585242.255Press405855072.556087370101.5380116390130.5AMRAP70101.5FSLDeadlift40122550152.5565198.25575228.75585259.255Day 3Squat40114550142.5565185.25575213.75585242.255Bench Press4084550105560126370147380168390189AMRAP70147FSLDeadlift40122550152.5560183370213.5380244390274.5AMRAP70213.5FSLWeek 3Day 1%weightrepsNotesSquat40114550142.5560171375213.75585242.25395270.75AMRAP75213.75FSLBench Press4084550142.5565136.5575157.5585178.55Deadlift40122350152.5365198.25375228.75385259.253Day 2Squat40114350142.5365198.25375228.75385259.253Press405855072.556087375108.75585123.25395137.75AMRAP75108.75FSLDeadlift40122350152.5365198.25375228.75385259.253Day 3Squat40114550142.5565185.25575213.75585242.255Bench Press4084550105560126375157.5585178.5395199.5AMRAP75157.5FSLDeadlift40122350152.5360183375228.75385259.25395289.75AMRAP75228.75FSL
Cycle-7LiftMaxTraining MaxSquat325295Bench Press235215Deadlift345315Press165150Week 1Day 1%weightrepsNotesSquat40118550147.5565191.75375221.25585250.75AMRAP65191.75FSLBench Press4086550107.5565139.75575161.25585182.755Deadlift40126350157.5365204.75375236.25385267.753Day 2Squat40118550147.5565191.75575221.25585250.755Press40605507556597.5575112.5585127.5AMRAP6597.5FSLDeadlift40126350157.5365204.75375236.25385267.753Day 3Squat40118550147.5565191.75575236.25585267.755Bench Press4086550107.5565139.75375161.25585182.75AMRAP65139.75FSLDeadlift40126350157.5365204.75375236.25385267.75AMRAP65204.75FSLWeek 2Day 1%weightrepsNotesSquat40118550147.5560177370206.5380236390265.5AMRAP70206.5FSLBench Press4086550107.5565139.75575161.25585182.755Deadlift40126350157.5365204.75375236.25385267.753Day 2Squat40118550147.5565191.75575221.25585250.755Press40605507556090370105380120390135AMRAP70105FSLDeadlift40126550157.5565204.75575236.25585267.755Day 3Squat40118550147.5565191.75575221.25585250.755Bench Press4086550107.5560129370150.5380172390193.5AMRAP70150.5FSLDeadlift40126550157.5560189370220.5380252390283.5AMRAP70220.5FSLWeek 3Day 1%weightrepsNotesSquat40118550147.5560177375221.25585250.75395280.25AMRAP75221.25FSLBench Press4086550147.5565139.75575161.25585182.755Deadlift40126350157.5365204.75375236.25385267.753Day 2Squat40118350147.5365204.75375236.25385267.753Press40605507556090375112.5585127.5395142.5AMRAP75112.5FSLDeadlift40126350157.5365204.75375236.25385267.753Day 3Squat40118550147.5565191.75575221.25585250.755Bench Press4086550107.5560129375161.25585182.75395204.25AMRAP75161.25FSLDeadlift40126350157.5360189375236.25385267.75395299.25AMRAP75236.25FSL
Cycle-8LiftMaxTraining MaxSquat335305Bench Press240220Deadlift355320Press170155Week 1Day 1%weightrepsNotesSquat40122550152.5565198.25375228.75585259.25AMRAP65198.25FSLBench Press40885501105651435751655851875Deadlift401283501603652083752403852723Day 2Squat40122550152.5565198.25575228.75585259.255Press406255077.5565100.75575116.25585131.75AMRAP65100.75FSLDeadlift401283501603652083752403852723Day 3Squat40122550152.5565198.255752405852725Bench Press4088550110565143375165585187AMRAP65143FSLDeadlift40128350160365208375240385272AMRAP65208FSLWeek 2Day 1%weightrepsNotesSquat40122550152.5560183370213.5380244390274.5AMRAP70213.5FSLBench Press40885501105651435751655851875Deadlift401283501603652083752403852723Day 2Squat40122550152.5565198.25575228.75585259.255Press406255077.556093370108.5380124390139.5AMRAP70108.5FSLDeadlift401285501605652085752405852725Day 3Squat40122550152.5565198.25575228.75585259.255Bench Press4088550110560132370154380176390198AMRAP70154FSLDeadlift40128550160560192370224380256390288AMRAP70224FSLWeek 3Day 1%weightrepsNotesSquat40122550152.5560183375228.75585259.25395289.75AMRAP75228.75FSLBench Press4088550152.55651435751655851875Deadlift401283501603652083752403852723Day 2Squat40122350152.53652083752403852723Press406255077.556093375116.25585131.75395147.25AMRAP75116.25FSLDeadlift401283501603652083752403852723Day 3Squat40122550152.5565198.25575228.75585259.255Bench Press4088550110560132375165585187395209AMRAP75165FSLDeadlift40128350160360192375240385272395304AMRAP75240FSL
Cycle-9LiftMaxTraining MaxSquat345315Bench Press245225Deadlift365330Press175160Week 1Day 1%weightrepsNotesSquat40126550157.5565204.75375236.25585267.75AMRAP65204.75FSLBench Press4090550112.5565146.25575168.75585191.255Deadlift40132350165365214.5375247.5385280.53Day 2Squat40126550157.5565204.75575236.25585267.755Press406455080565104575120585136AMRAP65104FSLDeadlift40132350165365214.5375247.5385280.53Day 3Squat40126550157.5565204.75575247.5585280.55Bench Press4090550112.5565146.25375168.75585191.25AMRAP65146.25FSLDeadlift40132350165365214.5375247.5385280.5AMRAP65214.5FSLWeek 2Day 1%weightrepsNotesSquat40126550157.5560189370220.5380252390283.5AMRAP70220.5FSLBench Press4090550112.5565146.25575168.75585191.255Deadlift40132350165365214.5375247.5385280.53Day 2Squat40126550157.5565204.75575236.25585267.755Press40645508056096370112380128390144AMRAP70112FSLDeadlift40132550165565214.5575247.5585280.55Day 3Squat40126550157.5565204.75575236.25585267.755Bench Press4090550112.5560135370157.5380180390202.5AMRAP70157.5FSLDeadlift40132550165560198370231380264390297AMRAP70231FSLWeek 3Day 1%weightrepsNotesSquat40126550157.5560189375236.25585267.75395299.25AMRAP75236.25FSLBench Press4090550157.5565146.25575168.75585191.255Deadlift40132350165365214.5375247.5385280.53Day 2Squat40126350157.5365214.5375247.5385280.53Press40645508056096375120585136395152AMRAP75120FSLDeadlift40132350165365214.5375247.5385280.53Day 3Squat40126550157.5565204.75575236.25585267.755Bench Press4090550112.5560135375168.75585191.25395213.75AMRAP75168.75FSLDeadlift40132350165360198375247.5385280.5395313.5AMRAP75247.5FSL
Cycle-10LiftMaxTraining MaxSquat355320Bench Press250225Deadlift375340Press180165Week 1Day 1%weightrepsNotesSquat40128550160565208375240585272AMRAP65208FSLBench Press4090550112.5565146.25575168.75585191.255Deadlift401363501703652213752553852893Day 2Squat401285501605652085752405852725Press406655082.5565107.25575123.75585140.25AMRAP65107.25FSLDeadlift401363501703652213752553852893Day 3Squat401285501605652085752555852895Bench Press4090550112.5565146.25375168.75585191.25AMRAP65146.25FSLDeadlift40136350170365221375255385289AMRAP65221FSLWeek 2Day 1%weightrepsNotesSquat40128550160560192370224380256390288AMRAP70224FSLBench Press4090550112.5565146.25575168.75585191.255Deadlift401363501703652213752553852893Day 2Squat401285501605652085752405852725Press406655082.556099370115.5380132390148.5AMRAP70115.5FSLDeadlift401365501705652215752555852895Day 3Squat401285501605652085752405852725Bench Press4090550112.5560135370157.5380180390202.5AMRAP70157.5FSLDeadlift40136550170560204370238380272390306AMRAP70238FSLWeek 3Day 1%weightrepsNotesSquat40128550160560192375240585272395304AMRAP75240FSLBench Press4090550160565146.25575168.75585191.255Deadlift401363501703652213752553852893Day 2Squat401283501603652213752553852893Press406655082.556099375123.75585140.25395156.75AMRAP75123.75FSLDeadlift401363501703652213752553852893Day 3Squat401285501605652085752405852725Bench Press4090550112.5560135375168.75585191.25395213.75AMRAP75168.75FSLDeadlift40136350170360204375255385289395323AMRAP75255FSL
Cycle-11LiftMaxTraining MaxSquat365330Bench Press255230Deadlift385350Press185170Week 1Day 1%weightrepsNotesSquat40132550165565214.5375247.5585280.5AMRAP65214.5FSLBench Press4092550115565149.5575172.5585195.55Deadlift40140350175365227.5375262.5385297.53Day 2Squat40132550165565214.5575247.5585280.55Press406855085565110.5575127.5585144.5AMRAP65110.5FSLDeadlift40140350175365227.5375262.5385297.53Day 3Squat40132550165565214.5575262.5585297.55Bench Press4092550115565149.5375172.5585195.5AMRAP65149.5FSLDeadlift40140350175365227.5375262.5385297.5AMRAP65227.5FSLWeek 2Day 1%weightrepsNotesSquat40132550165560198370231380264390297AMRAP70231FSLBench Press4092550115565149.5575172.5585195.55Deadlift40140350175365227.5375262.5385297.53Day 2Squat40132550165565214.5575247.5585280.55Press406855085560102370119380136390153AMRAP70119FSLDeadlift40140550175565227.5575262.5585297.55Day 3Squat40132550165565214.5575247.5585280.55Bench Press4092550115560138370161380184390207AMRAP70161FSLDeadlift40140550175560210370245380280390315AMRAP70245FSLWeek 3Day 1%weightrepsNotesSquat40132550165560198375247.5585280.5395313.5AMRAP75247.5FSLBench Press4092550165565149.5575172.5585195.55Deadlift40140350175365227.5375262.5385297.53Day 2Squat40132350165365227.5375262.5385297.53Press406855085560102375127.5585144.5395161.5AMRAP75127.5FSLDeadlift40140350175365227.5375262.5385297.53Day 3Squat40132550165565214.5575247.5585280.55Bench Press4092550115560138375172.5585195.5395218.5AMRAP75172.5FSLDeadlift40140350175360210375262.5385297.5395332.5AMRAP75262.5FSL
Cycle-12LiftMaxTraining MaxSquat375340Bench Press260235Deadlift395360Press190175Week 1Day 1%weightrepsNotesSquat40136550170565221375255585289AMRAP65221FSLBench Press4094550117.5565152.75575176.25585199.755Deadlift401443501803652343752703853063Day 2Squat401365501705652215752555852895Press407055087.5565113.75575131.25585148.75AMRAP65113.75FSLDeadlift401443501803652343752703853063Day 3Squat401365501705652215752555852895Bench Press4094550117.5565152.75375176.25585199.75AMRAP65152.75FSLDeadlift40144350180365234375270385306AMRAP65234FSLWeek 2Day 1%weightrepsNotesSquat40136550170560204370238380272390306AMRAP70238FSLBench Press4094550117.5565152.75575176.25585199.755Deadlift401443501803652343752703853063Day 2Squat401365501705652215752555852895Press407055087.5560105370122.5380140390157.5AMRAP70122.5FSLDeadlift401445501805652345752705853065Day 3Squat401365501705652215752555852895Bench Press4094550117.5560141370164.5380188390211.5AMRAP70164.5FSLDeadlift40144550180560216370252380288390324AMRAP70252FSLWeek 3Day 1%weightrepsNotesSquat40136550170560204375255585289395323AMRAP75255FSLBench Press4094550170565152.75575176.25585199.755Deadlift401443501803652343752703853063Day 2Squat401363501703652343752703853063Press407055087.5560105375131.25585148.75395166.25AMRAP75131.25FSLDeadlift401443501803652343752703853063Day 3Squat401365501705652215752555852895Bench Press4094550117.5560141375176.25585199.75395223.25AMRAP75176.25FSLDeadlift40144350180360216375270385306395342AMRAP75270FSL
