531_spreadsheet.xls
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Matt Rhodes variation for 5/3/1 OH Press Week 1 Week 2 Week 3 Weight Reps Weight Reps Weight Reps Max 185 set 1 130 3 125 5 140 5 set 2 150 3 140 5 160 3 set 3 170 3 160 5 180 1 singles 185 3 singles none 185 2 singles Deadlift Week 1 Week 2 Week 3 Weight Reps Weight Reps Weight Reps Max 550 set 1 385 3 360 5 415 5 set 2 440 3 415 5 470 3 set 3 495 3 470 5 525 1 singles 550 3 singles none 550 2 singles Bench Press Week 1 Week 2 Week 3 Weight Reps Weight Reps Weight Reps Max 295 set 1 210 3 195 5 225 5 set 2 240 3 225 5 255 3 set 3 270 3 255 5 285 1 singles 295 3 singles none 295 2 singles Squat Week 1 Week 2 Week 3 Weight Reps Weight Reps Weight Reps Max 495 set 1 350 3 325 5 375 5 set 2 400 3 375 5 425 3 set 3 450 3 425 5 475 1 singles 495 3 singles none 495 2 singles Final sets are NOT taken to failure
Transcript of 531_spreadsheet.xls
531 with singlesMatt Rhodes variation for 5/3/1OH PressWeek 1Week 2Week 3Week 4WeightRepsWeightRepsWeightRepsWeightRepsMax185set 1130312551405955set 21503140516031055set 31703160518011155singles1853 singlesnone1852 singlesnoneDeadliftWeek 1Week 2Week 3Week 4WeightRepsWeightRepsWeightRepsWeightRepsMax550set 13853360541552755set 24403415547033055set 34953470552513305singles5503 singlesnone5502 singlesnoneBench PressWeek 1Week 2Week 3Week 4WeightRepsWeightRepsWeightRepsWeightRepsMax295set 12103195522551505set 22403225525531655set 32703255528511805singles2953 singlesnone2952 singlesnoneSquatWeek 1Week 2Week 3Week 4WeightRepsWeightRepsWeightRepsWeightRepsMax495set 13503325537552505set 24003375542532755set 34503425547513005singles4953 singlesnone4952 singlesnoneFinal sets are NOT taken to failure
WendlersDeloadDay 1OH Press (Dumbells)WeightRepsWeightRepsWeightRepswt x 5 repsMax87.5set 160565370545set 270570375350set 3755803851555 sets of 10 pullups5 sets of 10 dipsDeloadDay 2DeadliftWeightRepsWeightRepsWeightRepswt x 5 repsMax570set 1375540034305285set 2430546034853313.5set 34855515354513425 sets of 10 hypers5 sets of 10 hanging leg raisesDay 5Bench PressWeightRepsWeightRepsWeightRepswt x 5 repsMax305set 1200521532305152.5set 2230524532603167.75set 32605275329011835 sets of 10 DB pec flys5 sets of 10 rowsDay 6DeloadSquatWeightRepsWeightRepsWeightRepswt x 5 repsMax515set 1335536533905257.5set 2390541534403283.25set 34405465349013095 sets of 10 lunges5 sets of 10 leg curls
ProgressionMilitary PressBench PressSquatDeadliftDateWeightRepsProjected MaxDateWeightRepsProjected MaxDateWeightRepsProjected MaxDateWeightRepsProjected Max004803527.95200000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000
