SARG 5.3.1.Spreadsheet Used for BB.com
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For directions refer to the Bench Press 1 Rep Max 0 90 % of 1RM Week 1 0 x 5 reps 0 Week 2 0 x 3 reps 0 Week 3 0 x 5 reps 0 Deload Week Week 4 0 x 5 reps 0 Deadlift 1 Rep Max 0 90 % of 1RM Week 1 0 x 5 reps 0 Week 2 0 x 3 reps 0 Week 3 0 x 5 reps 0 Deload Week Week 4 0 x 5 reps 0 SQUAT 1 Rep Max 0 90 % of 1RM Week 1 0 x 5 reps 0 Week 2 0 x 3 reps 0 Week 3 0 x 5 reps 0 Deload Week Week 4 0 x 5 reps 0 ilitary Press (BB 1 Rep Max 0 90 % of 1RM Week 1 0 x 5 reps 0 Week 2 0 x 3 reps 0 Week 3 0 x 5 reps 0 Deload Week Week 4 0 x 5 reps 0 This is set up for the first wave of 5/3/1 0 STEPS 1 2 3 4 To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTI Put in your 1 rep max for BB Bench Press ( CELL F4) Put in your 1 rep max for Deadlifts ( CELL F12) and Put in your 1 rep max for Squats ( CELL F20) and pre Put in your 1 rep max for Deadlifts ( CELL F28) and
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Transcript of SARG 5.3.1.Spreadsheet Used for BB.com
For directions refer to the bottom of the page
Bench Press 1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps 0Week 2 0 x 3 reps 0 x 3 reps 0Week 3 0 x 5 reps 0 x 3 reps 0
Deload Week Week 4 0 x 5 reps 0 x 5 reps 0
Deadlift 1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps 0Week 2 0 x 3 reps 0 x 3 reps 0Week 3 0 x 5 reps 0 x 3 reps 0
Deload Week Week 4 0 x 5 reps 0 x 5 reps 0
SQUAT 1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps 0Week 2 0 x 3 reps 0 x 3 reps 0Week 3 0 x 5 reps 0 x 3 reps 0
Deload Week Week 4 0 x 5 reps 0 x 5 reps 0
Military Press (BB) 1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps 0Week 2 0 x 3 reps 0 x 3 reps 0Week 3 0 x 5 reps 0 x 3 reps 0
Deload Week Week 4 0 x 5 reps 0 x 5 reps 0
This is set up for the first wave of 5/3/10
STEPS1234
To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW
Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeksPut in your 1 rep max for Deadlifts ( CELL F12) and press enterPut in your 1 rep max for Squats ( CELL F20) and press enterPut in your 1 rep max for Deadlifts ( CELL F28) and press enter
So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for each following wave you do. You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the manual.
For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90% of your 1 RM, according to the manual.The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.After adding the +5 it should look like =MROUND (F4*0.9+5,5)Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.
x 5 to failurex3 to failurex 1 to failure
x 5 reps
x 5 to failurex3 to failurex 1 to failure
x 5 reps
x 5 to failurex3 to failurex 1 to failure
x 5 reps
x 5 to failurex3 to failurex 1 to failure
x 5 reps
) and press enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks
So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for each following wave you do. You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the manual.
wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90% of your 1 RM, according to the manual.MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.
