Potomac Crossfit Wendler 531 Template
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Reps Weight Squat 5 315 367.5 Press 5 155 180.8 Deadlift 3 415 456.5 Bench 12 215 301.0 Phase 1 WU Squat Pct Rep Wt 0.4 5 132.5 0.5 5 165 0.6 3 197.5 Wk 1 Rep Wt Act Rep 0.65 5 215 5 0.75 5 247.5 5 0.85 5+ 280 7 Wk 2 Rep Wt Act Rep 0.7 3 232.5 0.8 3 265 0.9 3+ 297.5 6 Wk 3 Rep Wt Act Rep 0.75 5 247.5 0.85 3 280 0.95 1+ 315 4 Wk 4 Rep Wt Act Rep 0.4 5 132.5 0.5 5 165 0.6 5 197.5 5 1RM Calculator cells will calculate your Theoretical 1RM and transfer that number over to the Starting 1RMs section to the right. For the entire spreadsheet, only type in yellow cells. 1RM
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Transcript of Potomac Crossfit Wendler 531 Template
J
1RM CalculatorReps Weight Theoretical 1RM
Squat 5 315 367.5Press 5 155 180.8Deadlift 3 415 456.5Bench 12 215 301.0
Phase 1WU SquatPct Rep Wt
0.4 5 132.50.5 5 1650.6 3 197.5
Wk 1 Rep Wt Act Rep0.65 5 215 50.75 5 247.5 50.85 5+ 280 7
Wk 2 Rep Wt Act Rep0.7 3 232.50.8 3 2650.9 3+ 297.5 6
Wk 3 Rep Wt Act Rep0.75 5 247.50.85 3 2800.95 1+ 315 4
Wk 4 Rep Wt Act Rep0.4 5 132.50.5 5 1650.6 5 197.5 5
Enter info in these blocks ONLY if you DON'T know your actual 1RM. These yellow cells will calculate your Theoretical 1RM and transfer that number over to the Starting 1RMs section to the right. For the entire spreadsheet, only type in yellow cells.
Starting 1RMsTheoretical 1RM 90% 1RM
Squat 367.5 330.7Press 180.8 162.7Deadlift 456.5 410.8Bench 301.0 270.9
Phase 1 Phase 1 Phase 1Press Deadlift BenchWt Wt Wt
65 165 107.582.5 205 13597.5 247.5 162.5
Wt Act Rep Wt Act Rep Wt105 5 267.5 175
122.5 5 307.5 202.5137.5 6 350 230
Wt Act Rep Wt Act Rep Wt115 287.5 190130 327.5 217.5
147.5 370 245Wt Act Rep Wt Act Rep Wt
122.5 307.5 202.5137.5 350 230
155 390 257.5Wt Act Rep Wt Act Rep Wt
65 165 107.582.5 205 13597.5 247.5 162.5
If you know your 1RM enter them here. This will override the formula based on the 1RM Calculator to the right.
Act Rep
Act Rep
Act Rep
Act Rep
Starting 1RMs1RM 90% 1RM
Squat 377.5 339.7Press 185.8 167.2Deadlift 466.5 419.8Bench 306.0 275.4
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 135 67.50.5 5 170 82.50.6 3 205 100
Wk 1 Rep Wt Act Rep Wt0.65 5 220 107.50.75 5 255 1250.85 5+ 290 7 142.5
Wk 2 Rep Wt Act Rep Wt0.7 3 237.5 117.50.8 3 272.5 1350.9 3+ 305 6 150
Wk 3 Rep Wt Act Rep Wt0.75 5 255 1250.85 3 290 142.50.95 1+ 322.5 4 160
Wk 4 Rep Wt Act Rep Wt0.4 5 135 67.50.5 5 170 82.50.6 5 205 5 100
Phase 1 Phase 1Deadlift BenchWt Wt
167.5 110210 137.5
252.5 165
Act Rep Wt Act Rep Wt Act Rep272.5 180
315 207.5357.5 235
Act Rep Wt Act Rep Wt Act Rep295 192.5335 220
377.5 247.5Act Rep Wt Act Rep Wt Act Rep
315 207.5357.5 235
400 262.5Act Rep Wt Act Rep Wt Act Rep
167.5 110210 137.5
252.5 165
Starting 1RMs1RM 90% 1RM
Squat 387.5 348.7Press 190.8 171.7Deadlift 476.5 428.8Bench 311.0 279.9
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 140 67.50.5 5 175 850.6 3 210 102.5
Wk 1 Rep Wt Act Rep Wt0.65 5 227.5 112.50.75 5 262.5 1300.85 5+ 297.5 7 145
Wk 2 Rep Wt Act Rep Wt0.7 3 245 1200.8 3 280 137.50.9 3+ 315 6 155
Wk 3 Rep Wt Act Rep Wt0.75 5 262.5 1300.85 3 297.5 1450.95 1+ 332.5 4 162.5
Wk 4 Rep Wt Act Rep Wt0.4 5 140 67.50.5 5 175 850.6 5 210 5 102.5
Phase 1 Phase 1Deadlift BenchWt Wt
172.5 112.5215 140
257.5 167.5
Act Rep Wt Act Rep Wt Act Rep280 182.5
322.5 210365 237.5
Act Rep Wt Act Rep Wt Act Rep300 195
342.5 225385 252.5
Act Rep Wt Act Rep Wt Act Rep322.5 210
365 237.5407.5 265
Act Rep Wt Act Rep Wt Act Rep172.5 112.5
215 140257.5 167.5
Starting 1RMs1RM 90% 1RM
Squat 397.5 357.7Press 195.8 176.2Deadlift 486.5 437.8Bench 316.0 284.4
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 142.5 700.5 5 180 87.50.6 3 215 105
Wk 1 Rep Wt Act Rep Wt0.65 5 232.5 1150.75 5 267.5 132.50.85 5+ 305 7 150
Wk 2 Rep Wt Act Rep Wt0.7 3 250 122.50.8 3 285 1400.9 3+ 322.5 6 157.5
Wk 3 Rep Wt Act Rep Wt0.75 5 267.5 132.50.85 3 305 1500.95 1+ 340 4 167.5
Wk 4 Rep Wt Act Rep Wt0.4 5 142.5 700.5 5 180 87.50.6 5 215 5 105
Phase 1 Phase 1Deadlift BenchWt Wt
175 115220 142.5
262.5 170
Act Rep Wt Act Rep Wt Act Rep285 185
327.5 212.5372.5 242.5
Act Rep Wt Act Rep Wt Act Rep307.5 200
350 227.5395 255
Act Rep Wt Act Rep Wt Act Rep327.5 212.5372.5 242.5
415 270Act Rep Wt Act Rep Wt Act Rep
175 115220 142.5
262.5 170
Starting 1RMs1RM 90% 1RM
Squat 407.5 366.7Press 200.8 180.7Deadlift 496.5 446.8Bench 321.0 288.9
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 147.5 72.50.5 5 182.5 900.6 3 220 107.5
Wk 1 Rep Wt Act Rep Wt0.65 5 237.5 117.50.75 5 275 1350.85 5+ 312.5 7 152.5
Wk 2 Rep Wt Act Rep Wt0.7 3 257.5 127.50.8 3 292.5 1450.9 3+ 330 6 162.5
Wk 3 Rep Wt Act Rep Wt0.75 5 275 1350.85 3 312.5 152.50.95 1+ 347.5 4 172.5
Wk 4 Rep Wt Act Rep Wt0.4 5 147.5 72.50.5 5 182.5 900.6 5 220 5 107.5
Phase 1 Phase 1Deadlift BenchWt Wt
177.5 115222.5 145267.5 172.5
Act Rep Wt Act Rep Wt Act Rep290 187.5335 217.5380 245
Act Rep Wt Act Rep Wt Act Rep312.5 202.5357.5 230402.5 260
Act Rep Wt Act Rep Wt Act Rep335 217.5380 245425 275
Act Rep Wt Act Rep Wt Act Rep177.5 115222.5 145267.5 172.5
Starting 1RMs1RM 90% 1RM
Squat 417.5 375.7Press 205.8 185.2Deadlift 506.5 455.8Bench 326.0 293.4
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 150 750.5 5 187.5 92.50.6 3 225 110
Wk 1 Rep Wt Act Rep Wt0.65 5 245 1200.75 5 282.5 1400.85 5+ 320 7 157.5
Wk 2 Rep Wt Act Rep Wt0.7 3 262.5 1300.8 3 300 147.50.9 3+ 337.5 6 167.5
Wk 3 Rep Wt Act Rep Wt0.75 5 282.5 1400.85 3 320 157.50.95 1+ 357.5 4 175
Wk 4 Rep Wt Act Rep Wt0.4 5 150 750.5 5 187.5 92.50.6 5 225 5 110
Phase 1 Phase 1Deadlift BenchWt Wt
182.5 117.5227.5 147.5272.5 175
Act Rep Wt Act Rep Wt Act Rep297.5 190342.5 220387.5 250
Act Rep Wt Act Rep Wt Act Rep320 205365 235410 265
Act Rep Wt Act Rep Wt Act Rep342.5 220387.5 250432.5 277.5
Act Rep Wt Act Rep Wt Act Rep182.5 117.5227.5 147.5272.5 175
Week 1 2 3 4 5 6 7 8 9 10 11Squat 345.3 357.0 357.0 357.7 366.0 365.5 366.9 378.0 376.8
Week 1 2 3 4 5 6 7 8 9 10 11Press 165.0 147.5 155.0 142.5 150.0 160.0 145.0 155.0 162.5
Week 1 2 3 4 5 6 7 8 9 10 11Deadlift 350.0 370.0 390.0 357.5 377.5 400.0 365.0 385.0 407.5
Week 1 2 3 4 5 6 7 8 9 10 11Bench 230.0 245.0 257.5 235.0 247.5 262.5 237.5 252.5 265.0
12 13 14 15 16 17 18 19 20 21 22 23376.2 387.0 385.3 385.4 396.0 393.8 394.7 405.0 405.2
12 13 14 15 16 17 18 19 20 21 22 23150.0 157.5 167.5 152.5 162.5 172.5 157.5 167.5 175.0
12 13 14 15 16 17 18 19 20 21 22 23372.5 395.0 415.0 380.0 402.5 425.0 387.5 410.0 432.5
12 13 14 15 16 17 18 19 20 21 22 23242.5 255.0 270.0 245.0 260.0 275.0 250.0 265.0 277.5
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