For directions refer to the bottom of the page Bench Press

Week 1 Week 2 Week 3 Week 4

1 Rep Max
0 0 0 0

0 x 5 reps x 3 reps x 5 reps x 5 reps

90 % of 1RM
0 0 0 0

0 x 5 reps x 3 reps x 3 reps x 5 reps

Deload Week

Deadlift
Week 1 Week 2 Week 3 Week 4

1 Rep Max
0 0 0 0

0 x 5 reps x 3 reps x 5 reps x 5 reps

90 % of 1RM
0 0 0 0

0 x 5 reps x 3 reps x 3 reps x 5 reps

Deload Week

SQUAT
Week 1 Week 2 Week 3 Week 4

1 Rep Max
0 0 0 0

0 x 5 reps x 3 reps x 5 reps x 5 reps

90 % of 1RM
0 0 0 0

0 x 5 reps x 3 reps x 3 reps x 5 reps

Deload Week

Military Press (BB)

Week 1 Week 2 Week 3 Week 4

1 Rep Max
0 0 0 0

0 x 5 reps x 3 reps x 5 reps x 5 reps

90 % of 1RM
0 0 0 0

0 x 5 reps x 3 reps x 3 reps x 5 reps

Deload Week

This is set up for the first wave of 5/3/1

0 To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW

STEPS
1 2 3 4

Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will give you the Put in your 1 rep max for Deadlifts ( CELL F12) and press enter Put in your 1 rep max for Squats ( CELL F20) and press enter Put in your 1 rep max for Deadlifts ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90% of your 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 yo 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.

So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for each follow You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the manua

f the page

0 0 0 0

x 5 to failure x3 to failure x 1 to failure x 5 reps

0 0 0 0

x 5 to failure x3 to failure x 1 to failure x 5 reps

0 0 0 0

x 5 to failure x3 to failure x 1 to failure x 5 reps

0 0 0 0

x 5 to failure x3 to failure x 1 to failure x 5 reps

he excell sheet will give you the 90% as well as all the required %'s for 4 weeks

wer 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.

o add 10lbs.

o +20, and so on for each following wave you do. ted above are from the manual.