Brian Alsruhe Powerbuilding 5/3/1 Variant | LiftVault.com
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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5/3/1 Cycle: 1
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Day 1Day 2Day 3Day 4Core LiftBrian said in the comments to do this program based off your 1RM, not a TM.Current 1RMWendler Percentages
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DeadliftOHPSquatBenchIntensityRep RangeOH Press75Wave 1Wave 2Wave 3
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Wave 1Heavy8/6/4Deadlift200Heavy0.650.70.75
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Medium10/8/6Bench Press1200.750.80.85
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Light12/10/8Squat1600.850.90.95
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Wave 2Heavy6/4/2Medium0.60.650.7
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Medium8/6/4
1RM = (Weight x Reps x .0333) + Weight
0.70.750.8
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Light10/8/60.80.850.9
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Wave 3Heavy5/3/1DeadliftOHPSquatBenchLight0.550.60.65
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Medium6/4/2Week 1, 4, 7M/L/HH/M/LL/H/MM/L/H0.650.70.75
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Light8/6/4Week 2, 5, 8L/H/MM/L/HH/M/LL/H/M0.750.80.85
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Week 3, 6, 9H/M/LL/H/MM/L/HH/M/L
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DeadliftWeek 1 - MWeek 2 - LWeek 3 - HWeek 4 - LWeek 5 - HWeek 6 - MWeek 7 - HWeek 8 - MWeek 9 - LOkay, all fixed!
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Set 1120110130120140130150140130
I had the weight repeating in 3 week patterns (M/L/H, M/L/H, M/L/H for example)
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Set 2140130150140160150170160150
Now it correctly goes M/LH, L/H/M, H/M/L, and is correct for the other days
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Set 3160150170160180170190180170
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AssistanceLightHeavyMediumLightHeavyMediumLightHeavyMedium
I moved everything over to the right to make a printable version easier
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ConditioningHeavyMediumLightHeavyMediumLightHeavyMediumLight
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PR: Set 3
Drag a box over the calendar, down to the last cell of the bench day
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File > Print, on the right hand side it says "Current Sheet", click the drop down button and click "Selected Cells"
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Overhead Press
Week 1 - HWeek 2 - MWeek 3 - LWeek 4 - MWeek 5 - LWeek 6 - HWeek 7 - LWeek 8 - HWeek 9 - M
And you probably want this in portrait.
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Set 147.5454047.54552.547.55552.5
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Set 25552.547.55552.5605562.560
For people who haven't used 5/3/1 before... Enter your 1RM and your TM is then calculated as 90% of your 1RM
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Set 362.5605562.56067.562.57067.5
All of the weights in the spreadsheet are then calculated based on a % of your TM. Do NOT try to do this off your 1RM
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AssistanceMediumLightHeavyMediumLightHeavyMediumLightHeavy
or you will be overtraining very quickly
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ConditioningLightHeavyMediumLightHeavyMediumLightHeavyMedium
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PR: Set 3
Traditionally, you would increase your TM by 5lbs for Upper and 10lbs for Lower body movements after a full cycle.
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For this program, Brian prescribes a deload week for Week 10, and re-testing your 1RM for Week 11 (and 12 if you're advanced)
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SquatWeek 1 - LWeek 2 - HWeek 3 - MWeek 4 - HWeek 5 - MWeek 6 - LWeek 7 - MWeek 8 - LWeek 9 - H
So you can either rewrite your 1RM after testing, or create a copy of this sheet (Right click Cycle 1 and hit Duplicate)
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Set 187.5102.595110102.595110102.5120
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Set 2102.5120110127.5120110127.5120135
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Set 3120135127.5142.5135127.5142.5135150
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AssistanceHeavyMediumLightHeavyMediumLightHeavyMediumLight
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ConditioningMediumLightHeavyMediumLightHeavyMediumLightHeavy
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PR: Set 3
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Bench PressWeek 1 - MWeek 2 - LWeek 3 - HWeek 4 - LWeek 5 - HWeek 6 - MWeek 7 - HWeek 8 - MWeek 9 - L
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Set 1706577.57082.577.59082.577.5
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Set 282.577.59082.595901009590
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Set 3959010095107.5100112.5107.5100
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AssistanceLightHeavyMediumLightHeavyMediumLightHeavyMedium
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ConditioningHeavyMediumLightHeavyMediumLightHeavyMediumLight
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PR: Set 3
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