5-3-1 Workbook New.xlsx
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Training Percentage90.00%DeadliftPressSquatBenchAccessory LiftsRepsMax
Percent of Train'g MAX
DeadliftPressSquatBenchFront Squat
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Smallest Plate Size2.5Actual 1RM475185420315Snatch Grip RDL 81904017266152114136
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Warmup Plate Size5Train'g MAX430165380285Bulgarian Split Squat880x25021582.5190142.5170
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Back Extensions10256025899228171204
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Snatch Grip Push Press519570301115.5266199.5238
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WEEK 1
Percentage
RepsDeadliftPressSquatBenchPush Press5???80344132304228272
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Warm Up 140.00%517070150110Bicep Curl64090387148.5342256.5306
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Warm Up 250.00%522080190140Bent Over Row8205
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Warm Up 360.00%5260100230170Front Squat5280
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Work Set 165.00%52801052451852305
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Work Set 275.00%53251252852151340
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Work Set 385.00%5365140325240Overhead Squats3225
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Reps Completed85.00%5050
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Estimated 1RMGOOD JOBSTALLEDGOOD JOBSTALLEDFront Squat80%70%
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272238
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WEEK 2
Percentage
RepsDeadliftPressSquatBench
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Warm Up 140.00%517070150110
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Warm Up 250.00%522080190140
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Warm Up 360.00%5260100230170
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Work Set 170.00%3300115265200
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Work Set 280.00%3345130305230
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Work Set 390.00%3385150340255
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Reps Completed90.00%5555
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Estimated 1RM449175397297
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WEEK 3
Percentage
RepsDeadliftPressSquatBench
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Warm Up 140.00%517070150110
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Warm Up 250.00%522080190140
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Warm Up 360.00%5260100230170
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Work Set 175.00%5325125285215
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Work Set 285.00%3365140325240
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Work Set 395.00%1410155360270
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Reps Completed3343
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Estimated 1RM451170408297
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WEEK 4
Percentage
RepsDeadliftPressSquatBench
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Warm Up 140.00%517070150110
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Warm Up 250.00%522080190140
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Warm Up 360.00%5260100230170
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