531 Worksheet
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All credit to:
https://www.t-nation.com/workouts/531-how-to-build-pure-strength
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Week 1Week 2Week 3Week 4
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Exercise
1 RM (lbs or kgs)
Working Sets
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
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Overhead Press
95
Overhead Press
Set 1562.5367.5572.5537.5
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Deadlift225MondaySet 2572.5375.0380.0547.5
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Bench Press135Set 3580.0385.0190.0557.5
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Squat185
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DeadliftSet 15147.53157.55170.0590.0
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Week
Reps% of 1RMTuesdaySet 25170.03180.03192.55112.5
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1565,75,85Set 35192.53202.51215.05135.0
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2370,80,90
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35/3/175,85,95Bench PressSet 1587.5395.05102.5555.0
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4540,50,60ThursdaySet 25102.53107.53115.0567.5
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Set 35115.03122.51127.5580.0
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Instructions
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Fill out the blue cells, take a photo to store
SquatSet 15120.03130.05140.0575.0
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on your phone for reference. Track the
FridaySet 25140.03147.53157.5592.5
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workouts on Strong here.
Set 35157.53167.51175.05110.0
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