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5/3/1 Worksheet

1/2/2012

5 1 1.25 2.5 5 10

Max Reps 1RM % of Max 531 Max Increase

135 5 157.48 90% 145.00 5

125 5 145.81 90% 135.00 5

350 5 408.28 90% 370.00 10

200 5 233.30 90% 210.00 5

300 5 349.95 90% 315.00 10

Set 1 Set 2 Set 3

25% 30% 35%

40% 50% 60%

65% 75% 85%

70% 80% 90%

75% 85% 95%

40% 50% 60%

Instructions

 YELLOW in this whole worksheet!

Please read Jim Wendler's 5/3/1 book before using this worksheet.

http://store.jimwendler.com/

Contact:

Setup Page:

Enter the date you will start.

The amount you want the weight rounded to.

Max: Input the weight of the supposed max you performed.

Reps: Input the amount of reps you completed for that lift.

Increase: Input the amount you want to add to your training max each cycle.

5/3/1/Deload Sets: Only change the % here if you are using the other option stated in the book.

Warm-ups: Change the % to whatever you want for warm-up sets for the 5/3/1 weeks.

Deload Warm-up: Change the % to whatever you want for warm-up sets on the Deload week..* This is not part of 5/3/1. Just thought it may be useful somehow.

Optional: You can change the % of Max if you want as per stated in the book.

Cycle Pages:

Training Max: ONLY Change this number if:

- You stalled and wanted a different Training Max for that Cycle.

- Your next Cycle's Training Max will be adjusted with the set increase in weight.

- You want a different Training Max for that Cycle.

Reps: Input the amount of completed Reps for that lift.

Goal/1RM: The 1st box under the "Rep" column in this row is the suggested Reps you need to beat your last 1RM for that lift.

* The first lift for that "Cycle 1" will not have any suggested "Goal Reps".

The 2nd box under the "Wt" column in this row is the 1RM you have achieved for that lift.

* This will ONLY show once you have input the reps completed.

Chart Page:

This will show the estimated 1RM you have achieved per cycle.

It will ONLY show once you have input the reps for each lift.

Assistance Ex.:

Just added this page for an easy way to figure out weight by percentages.

It may make some sense after reading the book.

ONLY change the boxes that are colored

Changing anything else that are NOT in the YELLOW boxes can screw up everything in this worksheet! 

kilim13@hotmail.com

Round to:

Start Date:

It can be bought here:

Bench Press

Squat

1

Deload

Deload Warm-up

Warm-ups

5

3

Start Date:

Rounded to:

Overhead Press

Power Cleans

Deadlift

7/28/2019 531 With Pc 3day2

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Cycle 1 Week of 1/2/12 Week of 1/9/12 Week of 1/16/12

Day 1 Reps Wt Reps Wt Reps Wt

Overhead Press 5 60

5 75

Training Max 3 90

145.00 5 95

5 110

5 125

Goal/1RM 146

Power Clean

Training Max

135.00

Goal/1RM

Deadlift

Training Max

370.00

Goal/1RM

Bench Press 5 85

5 105

Training Max 3 130

210.00 3 150

3 170

3 190

Goal/1RM 4 209

Squat 5 130

5 160

Training Max 3 190

315.00 5 205

5 240

5 270

Goal/1RM 315

Day 2

Overhead Press 5 605 75

3 90

3 105

3 120

3 135

Goal/1RM 3 148

Power Clean 5 55

5 70

3 85

5 90

5 105

5 115

Goal/1RM 134

Deadlift 5 1505 185

3 225

5 245

5 280

5 315

Goal/1RM 367

Bench Press

Goal/1RM

Squat 5 1305 160

3 190

3 225

7/28/2019 531 With Pc 3day2

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Cycle 2 Week of 2/6/12 Week of 2/13/12 Week of 2/20/12

Day 1 Reps Wt Reps Wt Reps Wt

Overhead Press 5 60

5 75

Training Max 3 90

150.00 5 100

5 115

5 130

Goal/1RM 4 152

Power Clean

Training Max

140.00

Goal/1RM

Deadlift

Training Max

380.00

Goal/1RM

Bench Press 5 90

5 110Training Max 3 130

215.00 3 155

3 175

3 195

Goal/1RM 4 214

Squat 5 130

5 165

Training Max 3 195

325.00 5 215

5 245

5 280

Goal/1RM 4 327

Day 2

Overhead Press 5 60

5 75

3 90

3 105

3 120

3 135

Goal/1RM 4 148

Power Clean 5 60

5 70

3 85

5 95

5 105

5 120

Goal/1RM 4 140

Deadlift 5 155

5 1903 230

5 250

5 285

5 325

Goal/1RM 4 379

Bench Press

Goal/1RM

Squat 5 130

5 1653 195

3 230

3 260

7/28/2019 531 With Pc 3day2

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Cycle 3 Week of 3/12/12 Week of 3/19/12 Week of 3/26/12 Week of 4/2/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 65

5 80

Training Max 3 95

155.00 5 105

5 1205 135

Goal/1RM 4 157

Power Clean 5 60

5 75

Training Max 3 90

145.00 5 110

3 125

1 140

Goal/1RM 2 145

Deadlift 5 160

5 195Training Max 3 235

390.00 5 295

3 335

1 375

Goal/1RM 2 387

Bench Press 5 90

5 110

Training Max 3 135

220.00 3 155

3 180

3 200

Goal/1RM 4 220Squat 5 135

5 170

Training Max 3 205

335.00 5 220

5 255

5 285

Goal/1RM 4 332

Day 2

Overhead Press 5 65

5 80

3 95

3 1103 125

3 140

Goal/1RM 4 154

Power Clean 5 60

5 75

3 90

5 95

5 110

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5 125

Goal/1RM 4 146

Deadlift 5 160

5 195

3 235

5 255

5 295

5 335

Goal/1RM 4 391

Bench Press 5 90

5 110

3 135

5 165

3 190

1 210

Goal/1RM 2 217

Squat 5 135

5 1703 205

3 235

3 270

3 305

Goal/1RM 3 335

Day 3

Overhead Press 5 65

5 80

3 95

5 120

3 135

1 150Goal/1RM 1 155

Power Clean 5 60

5 75

3 90

3 105

3 120

3 135

Goal/1RM 3 148

Deadlift 5 160

5 195

3 235

3 2753 315

3 355

Goal/1RM 4 390

Bench Press 5 90

5 110

3 135

5 145

7/28/2019 531 With Pc 3day2

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5 165

5 190

Goal/1RM 4 222

Squat 5 135

5 170

3 205

5 255

3 285

1 320

Goal/1RM 2 331

7/28/2019 531 With Pc 3day2

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Week of 4/9/12

Reps Wt

5 40

5 50

3 55

5 65

5 805 95

5 100

5 1203 140

5 160

5 195

5 235

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5 55

5 70

3 80

5 90

5 110

5 135

5 40

5 45

3 55

5 60

5 75

5 90

7/28/2019 531 With Pc 3day2

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5 85

5 105

3 120

5 135

5 170

5 205

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Cycle 4 Week of 4/16/12 Week of 4/23/12 Week of 4/30/12 Week of 5/7/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 65

5 80

Training Max 3 100

160.00 5 105

5 1205 140

Goal/1RM 4 163

Power Clean 5 60

5 75

Training Max 3 90

150.00 5 115

3 130

1 145

Goal/1RM 1 150

Deadlift 5 160

5 200Training Max 3 240

400.00 5 300

3 340

1 380

Goal/1RM 2 393

Bench Press 5 90

5 115

Training Max 3 135

225.00 3 160

3 180

3 205

Goal/1RM 4 225Squat 5 140

5 175

Training Max 3 210

345.00 5 225

5 260

5 295

Goal/1RM 4 344

Day 2

Overhead Press 5 65

5 80

3 100

3 1153 130

3 145

Goal/1RM 4 159

Power Clean 5 60

5 75

3 90

5 100

5 115

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5 130

Goal/1RM 4 152

Deadlift 5 160

5 200

3 240

5 260

5 300

5 340

Goal/1RM 5 397

Bench Press 5 90

5 115

3 135

5 170

3 195

1 215

Goal/1RM 2 222

Squat 5 140

5 1753 210

3 245

3 280

3 315

Goal/1RM 3 346

Day 3

Overhead Press 5 65

5 80

3 100

5 120

3 140

1 155Goal/1RM 1 160

Power Clean 5 60

5 75

3 90

3 105

3 120

3 135

Goal/1RM 4 148

Deadlift 5 160

5 200

3 240

3 2803 320

3 360

Goal/1RM 4 396

Bench Press 5 90

5 115

3 135

5 150

7/28/2019 531 With Pc 3day2

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5 170

5 195

Goal/1RM 4 227

Squat 5 140

5 175

3 210

5 260

3 295

1 330

Goal/1RM 2 341

7/28/2019 531 With Pc 3day2

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Week of 5/14/12

Reps Wt

5 40

5 50

3 60

5 65

5 805 100

5 100

5 1203 140

5 160

5 200

5 240

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5 60

5 70

3 80

5 90

5 115

5 135

5 40

5 45

3 55

5 60

5 75

5 90

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5 90

5 105

3 125

5 140

5 175

5 210

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Cycle 5 Week of 5/21/12 Week of 5/28/12 Week of 6/4/12 Week of 6/11/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 70

5 85

Training Max 3 100

165.00 5 110

5 1255 145

Goal/1RM 4 169

Power Clean 5 65

5 80

Training Max 3 95

155.00 5 120

3 135

1 150

Goal/1RM 1 155

Deadlift 5 165

5 205Training Max 3 250

410.00 5 310

3 350

1 390

Goal/1RM 2 403

Bench Press 5 95

5 115

Training Max 3 140

230.00 3 165

3 185

3 210

Goal/1RM 4 231Squat 5 145

5 180

Training Max 3 215

355.00 5 235

5 270

5 305

Goal/1RM 4 356

Day 2

Overhead Press 5 70

5 85

3 100

3 1203 135

3 150

Goal/1RM 4 165

Power Clean 5 65

5 80

3 95

5 105

5 120

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5 135

Goal/1RM 4 157

Deadlift 5 165

5 205

3 250

5 270

5 310

5 350

Goal/1RM 4 408

Bench Press 5 95

5 115

3 140

5 175

3 200

1 220

Goal/1RM 2 227

Squat 5 145

5 1803 215

3 250

3 285

3 320

Goal/1RM 4 352

Day 3

Overhead Press 5 70

5 85

3 100

5 125

3 145

1 160Goal/1RM 1 165

Power Clean 5 65

5 80

3 95

3 110

3 125

3 140

Goal/1RM 4 154

Deadlift 5 165

5 205

3 250

3 2903 330

3 370

Goal/1RM 4 407

Bench Press 5 95

5 115

3 140

5 150

7/28/2019 531 With Pc 3day2

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5 175

5 200

Goal/1RM 4 233

Squat 5 145

5 180

3 215

5 270

3 305

1 340

Goal/1RM 2 351

7/28/2019 531 With Pc 3day2

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Week of 6/18/12

Reps Wt

5 45

5 50

3 60

5 70

5 855 100

5 105

5 1253 145

5 165

5 205

5 250

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5 60

5 70

3 85

5 95

5 115

5 140

5 40

5 50

3 55

5 65

5 80

5 95

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5 90

5 110

3 125

5 145

5 180

5 215

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Cycle 6 Week of 6/25/12 Week of 7/2/12 Week of 7/9/12 Week of 7/16/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 70

5 85

Training Max 3 105

170.00 5 115

5 1305 145

Goal/1RM 5 169

Power Clean 5 65

5 80

Training Max 3 100

160.00 5 120

3 140

1 155

Goal/1RM 1 160

Deadlift 5 170

5 210Training Max 3 255

420.00 5 315

3 360

1 400

Goal/1RM 2 413

Bench Press 5 95

5 120

Training Max 3 145

235.00 3 165

3 190

3 215

Goal/1RM 3 236Squat 5 150

5 185

Training Max 3 220

365.00 5 240

5 275

5 315

Goal/1RM 4 367

Day 2

Overhead Press 5 70

5 85

3 105

3 1203 140

3 155

Goal/1RM 3 170

Power Clean 5 65

5 80

3 100

5 105

5 120

7/28/2019 531 With Pc 3day2

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5 140

Goal/1RM 4 163

Deadlift 5 170

5 210

3 255

5 275

5 315

5 360

Goal/1RM 4 420

Bench Press 5 95

5 120

3 145

5 180

3 200

1 225

Goal/1RM 2 232

Squat 5 150

5 1853 220

3 260

3 295

3 330

Goal/1RM 4 363

Day 3

Overhead Press 5 70

5 85

3 105

5 130

3 145

1 165Goal/1RM 1 170

Power Clean 5 65

5 80

3 100

3 115

3 130

3 145

Goal/1RM 4 159

Deadlift 5 170

5 210

3 255

3 2953 340

3 380

Goal/1RM 4 418

Bench Press 5 95

5 120

3 145

5 155

7/28/2019 531 With Pc 3day2

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5 180

5 200

Goal/1RM 5 233

Squat 5 150

5 185

3 220

5 275

3 315

1 350

Goal/1RM 2 362

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Week of 7/23/12

Reps Wt

5 45

5 55

3 60

5 70

5 855 105

5 105

5 1303 150

5 170

5 210

5 255

7/28/2019 531 With Pc 3day2

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5 60

5 75

3 85

5 95

5 120

5 145

5 40

5 50

3 60

5 65

5 80

5 100

7/28/2019 531 With Pc 3day2

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5 95

5 110

3 130

5 150

5 185

5 220

7/28/2019 531 With Pc 3day2

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Cycle 7 Week of 7/30/12 Week of 8/6/12 Week of 8/13/12 Week of 8/20/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 70

5 90

Training Max 3 105

175.00 5 115

5 1355 150

Goal/1RM 5 175

Power Clean 5 70

5 85

Training Max 3 100

165.00 5 125

3 145

1 160

Goal/1RM 1 165

Deadlift 5 175

5 215Training Max 3 260

430.00 5 325

3 370

1 410

Goal/1RM 2 424

Bench Press 5 100

5 120

Training Max 3 145

240.00 3 170

3 195

3 220

Goal/1RM 3 242Squat 5 150

5 190

Training Max 3 225

375.00 5 245

5 285

5 320

Goal/1RM 4 373

Day 2

Overhead Press 5 70

5 90

3 105

3 1253 140

3 160

Goal/1RM 3 176

Power Clean 5 70

5 85

3 100

5 110

5 125

7/28/2019 531 With Pc 3day2

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5 145

Goal/1RM 4 169

Deadlift 5 175

5 215

3 260

5 280

5 325

5 370

Goal/1RM 4 432

Bench Press 5 100

5 120

3 145

5 180

3 205

1 230

Goal/1RM 2 238

Squat 5 150

5 1903 225

3 265

3 300

3 340

Goal/1RM 3 374

Day 3

Overhead Press 5 70

5 90

3 105

5 135

3 150

1 170Goal/1RM 2 176

Power Clean 5 70

5 85

3 100

3 120

3 135

3 150

Goal/1RM 4 165

Deadlift 5 175

5 215

3 260

3 3053 345

3 390

Goal/1RM 4 429

Bench Press 5 100

5 120

3 145

5 160

7/28/2019 531 With Pc 3day2

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5 180

5 205

Goal/1RM 5 239

Squat 5 150

5 190

3 225

5 285

3 320

1 360

Goal/1RM 2 372

7/28/2019 531 With Pc 3day2

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Week of 8/27/12

Reps Wt

5 45

5 55

3 65

5 70

5 905 105

5 110

5 1303 155

5 175

5 215

5 260

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5 60

5 75

3 85

5 100

5 120

5 145

5 45

5 50

3 60

5 70

5 85

5 100

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5 95

5 115

3 135

5 150

5 190

5 225

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Cycle 8 Week of 9/3/12 Week of 9/10/12 Week of 9/17/12 Week of 9/24/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 75

5 90

Training Max 3 110

180.00 5 120

5 1355 155

Goal/1RM 4 181

Power Clean 5 70

5 85

Training Max 3 105

170.00 5 130

3 145

1 165

Goal/1RM 1 170

Deadlift 5 180

5 220Training Max 3 265

440.00 5 330

3 375

1 420

Goal/1RM 2 434

Bench Press 5 100

5 125

Training Max 3 150

245.00 3 175

3 200

3 225

Goal/1RM 3 247Squat 5 155

5 195

Training Max 3 235

385.00 5 255

5 290

5 330

Goal/1RM 4 385

Day 2

Overhead Press 5 75

5 90

3 110

3 1303 145

3 165

Goal/1RM 3 181

Power Clean 5 70

5 85

3 105

5 115

5 130

7/28/2019 531 With Pc 3day2

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5 145

Goal/1RM 5 169

Deadlift 5 180

5 220

3 265

5 290

5 330

5 375

Goal/1RM 4 437

Bench Press 5 100

5 125

3 150

5 185

3 210

1 235

Goal/1RM 2 243

Squat 5 155

5 1953 235

3 270

3 310

3 350

Goal/1RM 3 385

Day 3

Overhead Press 5 75

5 90

3 110

5 135

3 155

1 175Goal/1RM 2 181

Power Clean 5 70

5 85

3 105

3 120

3 140

3 155

Goal/1RM 3 170

Deadlift 5 180

5 220

3 265

3 3103 355

3 400

Goal/1RM 3 440

Bench Press 5 100

5 125

3 150

5 160

7/28/2019 531 With Pc 3day2

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5 185

5 210

Goal/1RM 4 245

Squat 5 155

5 195

3 235

5 290

3 330

1 370

Goal/1RM 2 382

7/28/2019 531 With Pc 3day2

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Week of 10/1/12

Reps Wt

5 45

5 55

3 65

5 75

5 905 110

5 110

5 1353 155

5 180

5 220

5 265

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5 65

5 75

3 90

5 100

5 125

5 150

5 45

5 55

3 60

5 70

5 85

5 105

7/28/2019 531 With Pc 3day2

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5 100

5 120

3 135

5 155

5 195

5 235

7/28/2019 531 With Pc 3day2

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Cycle 9 Week of 10/8/12 Week of 10/15/12 Week of 10/22/12 Week of 10/29/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 75

5 95

Training Max 3 115

185.00 5 125

5 1405 160

Goal/1RM 4 187

Power Clean 5 70

5 90

Training Max 3 105

175.00 5 135

3 150

1 170

Goal/1RM 2 176

Deadlift 5 180

5 225Training Max 3 270

450.00 5 340

3 385

1 430

Goal/1RM 2 444

Bench Press 5 100

5 125

Training Max 3 150

250.00 3 175

3 200

3 225

Goal/1RM 4 247Squat 5 160

5 200

Training Max 3 240

395.00 5 260

5 300

5 340

Goal/1RM 4 397

Day 2

Overhead Press 5 75

5 95

3 115

3 1303 150

3 170

Goal/1RM 3 187

Power Clean 5 70

5 90

3 105

5 115

5 135

7/28/2019 531 With Pc 3day2

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5 150

Goal/1RM 5 175

Deadlift 5 180

5 225

3 270

5 295

5 340

5 385

Goal/1RM 4 449

Bench Press 5 100

5 125

3 150

5 190

3 215

1 240

Goal/1RM 1 248

Squat 5 160

5 2003 240

3 280

3 320

3 360

Goal/1RM 4 396

Day 3

Overhead Press 5 75

5 95

3 115

5 140

3 160

1 180Goal/1RM 2 186

Power Clean 5 70

5 90

3 105

3 125

3 140

3 160

Goal/1RM 3 176

Deadlift 5 180

5 225

3 270

3 3153 360

3 405

Goal/1RM 4 445

Bench Press 5 100

5 125

3 150

5 165

7/28/2019 531 With Pc 3day2

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5 190

5 215

Goal/1RM 4 251

Squat 5 160

5 200

3 240

5 300

3 340

1 380

Goal/1RM 2 393

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Week of 11/5/12

Reps Wt

5 50

5 60

3 65

5 75

5 955 115

5 115

5 1353 160

5 180

5 225

5 270

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5 65

5 75

3 90

5 100

5 125

5 150

5 45

5 55

3 65

5 70

5 90

5 105

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5 100

5 120

3 140

5 160

5 200

5 240

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Cycle 10 Week of 11/12/12 Week of 11/19/12 Week of 11/26/12 Week of 12/3/12

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 80

5 95

Training Max 3 115

190.00 5 125

5 1455 165

Goal/1RM 4 192

Power Clean 5 75

5 90

Training Max 3 110

180.00 5 135

3 155

1 175

Goal/1RM 2 181

Deadlift 5 185

5 230Training Max 3 280

460.00 5 345

3 395

1 440

Goal/1RM 2 455

Bench Press 5 105

5 130

Training Max 3 155

255.00 3 180

3 205

3 230

Goal/1RM 4 253Squat 5 165

5 205

Training Max 3 245

405.00 5 265

5 305

5 345

Goal/1RM 5 402

Day 2

Overhead Press 5 80

5 95

3 115

3 1353 155

3 175

Goal/1RM 3 192

Power Clean 5 75

5 90

3 110

5 120

5 135

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5 155

Goal/1RM 4 181

Deadlift 5 185

5 230

3 280

5 300

5 345

5 395

Goal/1RM 4 461

Bench Press 5 105

5 130

3 155

5 195

3 220

1 245

Goal/1RM 1 253

Squat 5 165

5 2053 245

3 285

3 325

3 365

Goal/1RM 4 401

Day 3

Overhead Press 5 80

5 95

3 115

5 145

3 165

1 185Goal/1RM 2 191

Power Clean 5 75

5 90

3 110

3 130

3 145

3 165

Goal/1RM 3 181

Deadlift 5 185

5 230

3 280

3 3253 370

3 415

Goal/1RM 4 456

Bench Press 5 105

5 130

3 155

5 170

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5 195

5 220

Goal/1RM 4 257

Squat 5 165

5 205

3 245

5 305

3 345

1 385

Goal/1RM 2 398

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Week of 12/10/12

Reps Wt

5 50

5 60

3 70

5 80

5 955 115

5 115

5 1403 165

5 185

5 230

5 280

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5 65

5 80

3 90

5 105

5 130

5 155

5 45

5 55

3 65

5 75

5 90

5 110

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5 105

5 125

3 145

5 165

5 205

5 245

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Cycle 11 Week of 12/17/12 Week of 12/24/12 Week of 12/31/12 Week of 1/7/13

Day 1 Reps Wt Reps Wt Reps Wt Reps Wt

Overhead Press 5 80

5 100

Training Max 3 120

195.00 5 130

5 1505 170

Goal/1RM 4 198

Power Clean 5 75

5 95

Training Max 3 115

185.00 5 140

3 160

1 180

Goal/1RM 2 186

Deadlift 5 190

5 235Training Max 3 285

470.00 5 355

3 400

1 450

Goal/1RM 2 465

Bench Press 5 105

5 130

Training Max 3 160

260.00 3 185

3 210

3 235

Goal/1RM 4 258Squat 5 170

5 210

Training Max 3 250

415.00 5 270

5 315

5 355

Goal/1RM 4 414

Day 2

Overhead Press 5 80

5 100

3 120

3 1403 160

3 180

Goal/1RM 4 198

Power Clean 5 75

5 95

3 115

5 125

5 140

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5 160

Goal/1RM 4 187

Deadlift 5 190

5 235

3 285

5 310

5 355

5 400

Goal/1RM 5 467

Bench Press 5 105

5 130

3 160

5 195

3 225

1 250

Goal/1RM 2 258

Squat 5 170

5 2103 250

3 295

3 335

3 375

Goal/1RM 4 412

Day 3

Overhead Press 5 80

5 100

3 120

5 150

3 170

1 190Goal/1RM 2 196

Power Clean 5 75

5 95

3 115

3 130

3 150

3 170

Goal/1RM 3 187

Deadlift 5 190

5 235

3 285

3 3303 380

3 425

Goal/1RM 3 467

Bench Press 5 105

5 130

3 160

5 170

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5 195

5 225

Goal/1RM 4 262

Squat 5 170

5 210

3 250

5 315

3 355

1 395

Goal/1RM 2 408

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Week of 1/14/13

Reps Wt

5 50

5 60

3 70

5 80

5 1005 120

5 120

5 1453 165

5 190

5 235

5 285

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5 65

5 80

3 95

5 105

5 130

5 160

5 50

5 60

3 65

5 75

5 95

5 115

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5 105

5 125

3 150

5 170

5 210

5 250

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Cycle Overhead Press Power Clean Deadlift Bench Press Squat

Cycle 1: 5 146 134 367 210 315

Cycle 1: 3 148 137 368 209 313

Cycle 1: 1 145 134 367 207 310

Cycle 2: 5 152 140 379 216 327

Cycle 2: 3 148 143 379 214 324

Cycle 2: 1 150 139 377 212 320Cycle 3: 5 157 146 391 222 332

Cycle 3: 3 154 148 390 220 125

Cycle 3: 1 155 145 387 217 331

Cycle 4: 5 163 152 397 227 344

Cycle 4: 3 159 148 396 225 346

Cycle 4: 1 160 150 393 222 341

Cycle 5: 5 169 157 408 233 356

Cycle 5: 3 165 154 407 231 352

Cycle 5: 1 165 155 403 227 351

Cycle 6: 5 169 163 420 233 367

Cycle 6: 3 170 159 418 236 363

Cycle 6: 1 170 160 413 232 362Cycle 7: 5 175 169 432 239 373

Cycle 7: 3 176 165 429 242 374

Cycle 7: 1 176 165 424 238 372

Cycle 8: 5 181 169 437 245 385

Cycle 8: 3 181 170 440 247 385

Cycle 8: 1 181 170 434 243 382

Cycle 9: 5 187 175 449 251 397

Cycle 9: 3 159 176 445 247 396

Cycle 9: 1 186 176 444 248 393

Cycle 10: 5 192 181 461 257 402

Cycle 10: 3 192 181 456 253 401

Cycle 10: 1 191 181 455 253 398

Cycle 11: 5 198 187 467 262 414

Cycle 11: 3 198 187 467 258 412

Cycle 11: 1 196 186 465 258 408

Estimated 1RM per Cycle

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Assistance Exercises

Wt 60% 60% 50% 55% 45%

135 85 85 70 75 65

350 210 210 175 195 160

200 120 120 100 110 90

300 180 180 150 165 135Squat

Overhead Press

Deadlift

Bench Press