Beyond 531
8
Sheet1 Page 1 Beyond 5/3/1 Calculator Week 1 SQUA T DA Y BENCH PRESS DA Y Training Max 195 T raining Max 160 Warm Up 5 x 80 Warm Up 5 x 65 Warm Up 5 x 97.5 Warm Up 5 x 80 Warm Up 3 x 1 17.5 Warm Up 3 x 97.5 5 x 12!5 5 x 1"5 5 x 1#!5 5 x 12" 5+ x 1$!5 5+ x 13!5 %o&er Set' o( 5 )5*+ %o&er Set' o( 5 )5*+ A,RAP 12!5 A,RAP 1"5 5x5 12!5 5x5 1"5 5x10 -e. Curl' 5x10 Du0ell Ro' Week 2 SQUA T DA Y BENCH PRESS DA Y Training Max 195 T raining Max 160 Warm Up 5 x 80 Warm Up 5 x 65 Warm Up 5 x 97.5 Warm Up 5 x 80 Warm Up 3 x 117.5 Warm Up 3 x 97.5 3 x 13!5 3 x 112!5 3 x 15!5 3 x 13" 3+ x 1!5 3+ x 1#5 %o&er Set' o( 3 )5*+ %o&er Set' o( 3 )5*+ A,RAP 13!5 A,RAP 1 12!5 5x5 13!5 5x5 112!5 5x10 -e. Curl' 5x10 Du0ell Ro' Week 3 SQUA T DA Y BENCH PRESS DA Y
-
Upload
stevecdailey -
Category
Documents
-
view
7 -
download
0
description
Beyond 531
Transcript of Beyond 531
Sheet1Beyond 5/3/1 CalculatorJoker Sets CalculatorStarting Weight:90Edit only the light blue fieldsIncrease %:5set 195set 2100set 3105set 4110Week 1SQUAT DAYBENCH PRESS DAYDEADLIFT DAYMILITARY PRESS DAYTraining Max195Training Max160Training Max250Training Max100Warm Up 5 x80Warm Up 5 x65Warm Up 5 x100Warm Up 5 x40Warm Up 5 x97.5Warm Up 5 x80Warm Up 5 x125Warm Up 5 x50Warm Up 3 x117.5Warm Up 3 x97.5Warm Up 3 x150Warm Up 3 x605 x127.55 x1055 x162.55 x655 x147.55 x1205 x187.55 x755+ x167.55+ x137.55+ x212.55+ x85Joker Sets of 5 (5%)Joker Sets of 5 (5%)Joker Sets of 5 (5%)Joker Sets of 5 (5%)AMRAP127.5AMRAP105AMRAP162.5AMRAP655x5127.55x51055x5x5162.55x5x5655x10Leg Curls5x10Dumbell Rows5x15Abs5x5Pull upsWeek 2SQUAT DAYBENCH PRESS DAYDEADLIFT DAYMILITARY PRESS DAYTraining Max195Training Max160Training Max250Training Max100If your goal is to get stronger, these three things should be present in your training:Warm Up 5 x80Warm Up 5 x65Warm Up 5 x100Warm Up 5 x40 PR setWarm Up 5 x97.5Warm Up 5 x80Warm Up 5 x125Warm Up 5 x50 Joker setsWarm Up 3 x117.5Warm Up 3 x97.5Warm Up 3 x150Warm Up 3 x60 First Set Last down set. This can be done for one all-out set, or multiple sets of 10, 8 or 5 reps. Dont overanalyze this!3 x137.53 x112.53 x1753 x70 90% Training Max3 x157.53 x1303 x2003 x803+ x177.53+ x1453+ x2253+ x90Joker Sets of 3 (5%)Joker Sets of 3 (5%)Joker Sets of 3 (5%)Joker Sets of 3 (5%)AMRAP137.5AMRAP112.5AMRAP175AMRAP705x5137.55x5112.55x5x51755x5x5705x10Leg Curls5x10Dumbell Rows5x15Abs5x5Pull upsWeek 3SQUAT DAYBENCH PRESS DAYDEADLIFT DAYMILITARY PRESS DAYTraining Max195Training Max160Training Max250Training Max100Warm Up 5 x80Warm Up 5 x65Warm Up 5 x100Warm Up 5 x40Warm Up 5 x97.5Warm Up 5 x80Warm Up 5 x125Warm Up 5 x50Warm Up 3 x117.5Warm Up 3 x97.5Warm Up 3 x150Warm Up 3 x605 x147.55 x1205 x187.55 x753 x167.53 x137.53 x212.53 x851+ x187.51+ x152.51+ x237.51+ x95Joker Sets of 1 (10%)Joker Sets of 1 (10%)Joker Sets of 1 (10%)Joker Sets of 1 (10%)AMRAP147.5AMRAP120AMRAP187.5AMRAP755x5147.55x51205x5x5187.55x5x5755x10Leg Curls5x10Dumbell Rows5x15Abs5x5Pull ups
&C&A&CPage &P
