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Step 1: Input your maxes into in the Maxes sheet in column C for all corresponding exercises.
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Step 2: If you don't know your one rep max use the calculator by entering a weight you know you can lift for the number of reps you know you can lift it. Be conservative and round down.
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Step 3: Go to 531 sheet and select the exercises you want to do using the drop-down arrows.
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Step 4: On the 531 sheet, use the drop-down arrows to select the rep schemes you want to use for the exercies.
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Step 5: Begin working out. Record your reps in the reps column to track progress.
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Step 6: After the 7th week deload add 5-10 pounds for every exercise you got all of the reps at the end of the program. To do this, simply type over the original number in the TM column on the Maxes Sheet. This will delete the formula but that formula was only there to get you started. Once started you don't need to care about your 1RM anymore and it will just be there to show you were you started. If you got all reps for the first 3 weeks but not the second set of 3 weeks then just add 5 pounds. If you got all reps for all 6 weeks add 10 pounds to your TM.
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Special Instructions:
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If you wish to alter the program, do so carefully. A lot of the cells are tied together which is why I locked a lot of them, but they can be unlocked by selecting "protect sheet". It is not password protected.
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The Program Table on the Maxes sheet has the percentages advised for your volume work but you can alter this however you please.
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I added 1x20 "Widow Maker" Sets for the supplemental work. This is a great tool but not recommended for beginners. Only go for 20 reps if you can execute them all perfectly. If your form suffers when you get fatigued, stick to the 5x10.
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Try running the program in order for a cycle or 2 then try running the program as "3/5/1" by going weeks 2,1,3,5,4,6 instead of in order 1,2,3 etc.
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If you have any advice or things you want me to add to the program please let me know
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This program was written by /u/GreifandHoz using the principles learned from Jim Wendler's book 5/3/1 Forever which I highly recommend.
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