531 Training - Cycle 31 (2013-0814)

	A	B	C	D	E	F	G	H	I	J	K	L
1	Week 1			Week 2			Week 3			Week 4
2			Actual			Actual			Actual			Actual
3	Push Press			Push Press			Push Press			Push Press
4	200			200			200			200
5	Reps	Weight		Reps	Weight		Reps	Weight		Reps	Weight
6	5	80		5	80		5	80
7	5	100		5	100		5	100
8	3	120		3	120		3	120
9
10	5	130		3	140		5	150		5	80
11	5	150		3	160		3	170		5	100
12	5	170	12	3	180	3	1	190	8	5	120
13
14	Deadlift			Deadlift			Deadlift			Deadlift
15	460			460			460			460
16	Reps	Weight		Reps	Weight		Reps	Weight		Reps	Weight
17	5	185		5	185		5	185
18	5	230		5	230		5	230
19	3	280		3	280		3	280
20
21	5	300		3	325		5	345		5	185
22	5	345		3	370		3	395		5	230
23	5	395	10	3	415	3	1	440	9	5	280
24
25	Bench			Bench			Bench			Bench
26	230			230			230			230
27	Reps	Weight		Reps	Weight		Reps	Weight		Reps	Weight
28	5	95		5	95		5	95
29	5	115		5	115		5	115
30	3	140		3	140		3	140
31
32	5	150		3	165		5	175		5	95
33	5	175		3	185		3	200		5	115
34	5	200	14	3	210	3	1	220	9	5	140
35
36	Squats			Squats			Squats			Squats
37	400			400			400			400
38	Reps	Weight		Reps	Weight		Reps	Weight		Reps	Weight
39	5	160		5	160		5	160
40	5	200		5	200		5	200
41	3	240		3	240		3	240
42
43	5	260		3	280		5	300		5	160
44	5	300		3	320		3	340		5	200
45	5	340	10	3	360	3	1	380	8	5	240
46
47
48
49	REP MAX FORMULA			(Weight x Reps x .0333 + Weight = estimated 1RM)
50
51	Weight	Reps		0.0333	Weight		Est 1 Rep Max			90% of 1 Rep Max
52
53	Push Press
54	215	1		0.0333	215		222.1595			200
55	Deadlift
56	490	1		0.0333	490		506.317			460
57	Bench
58	245	1		0.0333	245		253.1585			230
59	Squats
60	430	1		0.0333	430		444.319			400
61
62	Resulting Calcs
63	REP MAX FORMULA			(Weight x Reps x .0333 + Weight = estimated 1RM)
64
65	Weight	Reps		0.0333	Weight		Est 1 Rep Max
66
67	Push Press						Push Press
68				0.0333			#VALUE!
69	Deadlift						Deadlift
70				0.0333			#VALUE!
71	Bench						Bench
72				0.0333			#VALUE!
73	Squats						Squat
74				0.0333			#VALUE!
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