8/8/2019 531 Spread

1/24

Sheet1

Page 1

True Maxes Training Maxes

Deads 335 301.5

Press 140 126

Squats 315 283.5

Bench 225 202.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 195 3 210 5

5 225 3 240 3

5 255 3 270 1

Press Press Press

5 80 3 90 5

5 95 3 100 3

5 105 3 115 1

Squats Squats Squats

5 185 3 200 5

5 215 3 225 3

5 240 3 255 1

Bench Bench Bench

5 130 3 140 5

5 150 3 160 3

5 170 3 180 1

8/8/2019 531 Spread

2/24

Sheet1

Page 2

Week 4

Deads

225 5 120

255 5 150

285 5 180

Press

95 5 50

105 5 65

120 5 75

Squats

215 5 115

240 5 140

270 5 170

Bench

150 5 80

170 5 100

190 5 120

8/8/2019 531 Spread

3/24

Sheet2

Page 3

Training Maxes

Deads 311.5

Press 131

Squats 293.5

Bench 207.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 200 3 220 5

5 235 3 250 3

5 265 3 280 1

Press Press Press

5 85 3 90 5

5 100 3 105 3

5 110 3 120 1

Squats Squats Squats

5 190 3 205 5

5 220 3 235 3

5 250 3 265 1

Bench Bench Bench

5 135 3 145 5

5 155 3 165 3

5 175 3 185 1

8/8/2019 531 Spread

4/24

Sheet2

Page 4

Week 4

Deads

235 5 125

265 5 155

295 5 185

Press

100 5 50

110 5 65

125 5 80

Squats

220 5 115

250 5 145

280 5 175

Bench

155 5 85

175 5 105

195 5 125

8/8/2019 531 Spread

5/24

Sheet3

Page 5

Training Maxes

Deads 321.5

Press 136

Squats 303.5

Bench 212.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 210 3 225 5

5 240 3 255 3

5 275 3 290 1

Press Press Press

5 90 3 95 5

5 100 3 110 3

5 115 3 120 1

Squats Squats Squats

5 195 3 210 5

5 230 3 245 3

5 260 3 275 1

Bench Bench Bench

5 140 3 150 5

5 160 3 170 3

5 180 3 190 1

8/8/2019 531 Spread

6/24

Sheet3

Page 6

Week 4

Deads

240 5 130

275 5 160

305 5 195

Press

100 5 55

115 5 70

130 5 80

Squats

230 5 120

260 5 150

290 5 180

Bench

160 5 85

180 5 105

200 5 130

8/8/2019 531 Spread

7/24

Sheet4

Page 7

Training Maxes

Deads 331.5

Press 141

Squats 313.5

Bench 217.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 215 3 230 5

5 250 3 265 3

5 280 3 300 1

Press Press Press

5 90 3 100 5

5 105 3 115 3

5 120 3 125 1

Squats Squats Squats

5 205 3 220 5

5 235 3 250 3

5 265 3 280 1

Bench Bench Bench

5 140 3 150 5

5 165 3 175 3

5 185 3 195 1

8/8/2019 531 Spread

8/24

Sheet4

Page 8

Week 4

Deads

250 5 135

280 5 165

315 5 200

Press

105 5 55

120 5 70

135 5 85

Squats

235 5 125

265 5 155

300 5 190

Bench

165 5 85

185 5 110

205 5 130

8/8/2019 531 Spread

9/24

Sheet5

Page 9

Training Maxes

Deads 341.5

Press 146

Squats 323.5

Bench 222.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 220 3 240 5

5 255 3 275 3

5 290 3 305 1

Press Press Press

5 95 3 100 5

5 110 3 115 3

5 125 3 130 1

Squats Squats Squats

5 210 3 225 5

5 245 3 260 3

5 275 3 290 1

Bench Bench Bench

5 145 3 155 5

5 165 3 180 3

5 190 3 200 1

8/8/2019 531 Spread

10/24

Sheet5

Page 10

Week 4

Deads

255 5 135

290 5 170

325 5 205

Press

110 5 60

125 5 75

140 5 90

Squats

245 5 130

275 5 160

305 5 195

Bench

165 5 90

190 5 110

210 5 135

8/8/2019 531 Spread

11/24

Sheet6

Page 11

Training Maxes

Deads 351.5

Press 151

Squats 333.5

Bench 227.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 230 3 245 5

5 265 3 280 3

5 300 3 315 1

Press Press Press

5 100 3 105 5

5 115 3 120 3

5 130 3 135 1

Squats Squats Squats

5 215 3 235 5

5 250 3 265 3

5 285 3 300 1

Bench Bench Bench

5 150 3 160 5

5 170 3 180 3

5 195 3 205 1

8/8/2019 531 Spread

12/24

Sheet6

Page 12

Week 4

Deads

265 5 140

300 5 175

335 5 210

Press

115 5 60

130 5 75

145 5 90

Squats

250 5 135

285 5 165

315 5 200

Bench

170 5 90

195 5 115

215 5 135

8/8/2019 531 Spread

13/24

Sheet7

Page 13

Training Maxes

Deads 361.5

Press 156

Squats 343.5

Bench 232.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 235 3 255 5

5 270 3 290 3

5 305 3 325 1

Press Press Press

5 100 3 110 5

5 115 3 125 3

5 135 3 140 1

Squats Squats Squats

5 225 3 240 5

5 260 3 275 3

5 290 3 310 1

Bench Bench Bench

5 150 3 165 5

5 175 3 185 3

5 200 3 210 1

8/8/2019 531 Spread

14/24

Sheet7

Page 14

Week 4

Deads

270 5 145

305 5 180

345 5 215

Press

115 5 60

135 5 80

150 5 95

Squats

260 5 135

290 5 170

325 5 205

Bench

175 5 95

200 5 115

220 5 140

8/8/2019 531 Spread

15/24

Sheet8

Page 15

Training Maxes

Deads 371.5

Press 161

Squats 353.5

Bench 237.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 240 3 260 5

5 280 3 295 3

5 315 3 335 1

Press Press Press

5 105 3 115 5

5 120 3 130 3

5 135 3 145 1

Squats Squats Squats

5 230 3 245 5

5 265 3 285 3

5 300 3 320 1

Bench Bench Bench

5 155 3 165 5

5 180 3 190 3

5 200 3 215 1

8/8/2019 531 Spread

16/24

Sheet8

Page 16

Week 4

Deads

280 5 150

315 5 185

355 5 225

Press

120 5 65

135 5 80

155 5 95

Squats

265 5 140

300 5 175

335 5 210

Bench

180 5 95

200 5 120

225 5 145

8/8/2019 531 Spread

17/24

Sheet9

Page 17

Training Maxes

Deads 381.5

Press 166

Squats 363.5

Bench 242.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 250 3 265 5

5 285 3 305 3

5 325 3 345 1

Press Press Press

5 110 3 115 5

5 125 3 135 3

5 140 3 150 1

Squats Squats Squats

5 235 3 255 5

5 275 3 290 3

5 310 3 325 1

Bench Bench Bench

5 160 3 170 5

5 180 3 195 3

5 205 3 220 1

8/8/2019 531 Spread

18/24

Sheet9

Page 18

Week 4

Deads

285 5 155

325 5 190

360 5 230

Press

125 5 65

140 5 85

160 5 100

Squats

275 5 145

310 5 180

345 5 220

Bench

180 5 95

205 5 120

230 5 145

8/8/2019 531 Spread

19/24

Sheet10

Page 19

Training Maxes

Deads 391.5

Press 171

Squats 373.5

Bench 247.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 255 3 275 5

5 295 3 315 3

5 335 3 350 1

Press Press Press

5 110 3 120 5

5 130 3 135 3

5 145 3 155 1

Squats Squats Squats

5 245 3 260 5

5 280 3 300 3

5 315 3 335 1

Bench Bench Bench

5 160 3 175 5

5 185 3 200 3

5 210 3 225 1

8/8/2019 531 Spread

20/24

Sheet10

Page 20

Week 4

Deads

295 5 155

335 5 195

370 5 235

Press

130 5 70

145 5 85

160 5 105

Squats

280 5 150

315 5 185

355 5 225

Bench

185 5 100

210 5 125

235 5 150

8/8/2019 531 Spread

21/24

Sheet11

Page 21

Training Maxes

Deads 401.5

Press 176

Squats 383.5

Bench 252.5

Week 1 Week 2 Week 3

Deads Deads Deads

5 260 3 280 5

5 300 3 320 3

5 340 3 360 1

Press Press Press

5 115 3 125 5

5 130 3 140 3

5 150 3 160 1

Squats Squats Squats

5 250 3 270 5

5 290 3 305 3

5 325 3 345 1

Bench Bench Bench

5 165 3 175 5

5 190 3 200 3

5 215 3 225 1

8/8/2019 531 Spread

22/24

Sheet11

Page 22

Week 4

Deads

300 5 160

340 5 200

380 5 240

Press

130 5 70

150 5 90

165 5 105

Squats

290 5 155

325 5 190

365 5 230

Bench

190 5 100

215 5 125

240 5 150

8/8/2019 531 Spread

23/24

Sheet12

Page 23

Training Maxes

Deads 315

Press 135

Squats 225

Bench 215

Week 1 Week 2 Week 3

Deads Deads Deads

5 205 3 220 5

5 235 3 250 3

5 270 3 285 1

Press Press Press

5 90 3 95 5

5 100 3 110 3

5 115 3 120 1

Squats Squats Squats

5 145 3 160 5

5 170 3 180 3

5 190 3 205 1

Bench Bench Bench

5 140 3 150 5

5 160 3 170 3

5 185 3 195 1

8/8/2019 531 Spread

24/24

Sheet12

Page 24

Week 4

Deads

235 5 125

270 5 160

300 5 190

Press

100 5 55

115 5 70

130 5 80

Squats

170 5 90

190 5 115

215 5 135

Bench

160 5 85

185 5 110

205 5 130