nSuns 5/3/1 LP PPL with BBB | LiftVault.com

	A	B	D	E	F	G	H	I	J	K	L	M	N	P	R	T	V	X	Z	AB	AQ
1	1
2		Enter your 1 Rep Maxes in the top row, your training maxes will be calculated at 90% of your true max.																			- ? -
3		Each week, increase your training max if you were able to complete all the reps																			Lb
4		You will have to manually enter your new Training Max, which will overwrite the formula (that is okay!)																			Kg
5		IF YOU WANT TO MAINTAIN THE Training Max (TM) FORMULA, ADJUST 1RM (BLUE CELLS)
6		Assistance work is done with bodybuilding sets/reps, and can be changed to fit your needs																			5
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8		How much you will increase your TM each week is based on how you perform in the AMRAP(+) set each day
9		If you get 0-1 reps, do not increase your TM								If you get 2-3 Reps, increase your TM by 5lb
10		If you get 4-5 reps, increase your TM 5-10lb								If you get more than 5 Reps, increase your TM by 10-15lb
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12		Lb or Kg?	Lb
13							The 1RM/TM values here are used for ALL WEEKS. When you adjust 1RM, always do it here! All Weeks will update.
14		n-Suns 531 LP	1RM's:		Squat:		100		Bench		100		Deadlift	100	Press	100	F. Squat	100	Row	100
15		n-Suns 531 LP	TM's		Squat:		90		Bench		90		Deadlift	90	Press	90	F. Squat	90	Row	90
16														285		110
17		Monday (Push)
18		Barbell BP	60	x5	70	x5	75	5+
19		OHP	55	x10	55	x10	55	x10	55	x10	55	x10
20		Assistance:	3x8-12 InclineDB \| 3x8-12 PushDowns / SS Lat Raises \| 3x8-12 Overhead Extensions / SS Lat Raises
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22		Tuesday (Pull)
23		Deadlift	60	x5	70	x5	75	x5+
24		Barbell Row	45	x10	45	x10	45	x10	45	x10	45	x10
25		Assistance:	3x8 PullUps \| 3x8-12 Seated Cable Rows \| 5x15-20 FacePulls \| 4x8-12 HammerCurls \| 4x8-12 DB Curls
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27		Wednesday (Legs)
28		Back Squat	60	x5	70	x5	75	x5+
29		Back Squat	45	x10	45	x10	45	x10	45	x10	45	x10
30		Assistance:	3x8-12 Leg Press \| 3x8-12 Leg Curls \| 5x8-12 Calf Raises
31
32		Thursday (Push)
33		OHP	60	x5	70	x5	75	x5+
34		Barbell BP	55	x10	55	x10	55	x10	55	x10	55	x10
35		Assistance:	3x8-12 InclineDB \| 3x8-12 PushDowns / SS Lat Raises \| 3x8-12 Overhead Extensions / SS Lat Raises
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37		Friday (Pull)
38		Barbell Row	65	x5	75	x5	85	x5+	65	x5	65	x5
39		Sumo Deadlift	45	x10	45	x10	45	x10	45	x10	45	x10
40		Assistance:	3x8 PullUps \| 3x8-12 Seated Cable Rows \| 5x15-20 FacePulls \| 4x8-12 HammerCurls \| 4x8-12 DB Curls
41
42		Saturday (Legs)
43		Front Squat	60	x5	70	x5	75	x5
44		Back Squat	45	x10	45	x10	45	x10	45	x10	45	x10
45		Assistance:	3x8-12 Leg Press \| 3x8-12 Leg Curls \| 5x8-12 Calf Raises
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