Patrick Wendler_5-3-1.xls

	A	B	C	D	E	F	G	H	I	J	M
1	Monday
2	Back Squat	Max	90%
3			0
4		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
5	Week 1	3	5,5,5+	0.65	0.75	0.85	0	0	0		3 min
6	Week 2	3	3,3,3+	0.70	0.80	0.90	0	0	0		3 min
7	Week 3	3	5,3,1+	0.75	0.85	0.95	0	0	0		3 min
8	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
9	Bench Press	Max	90%
10			0
11		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
12	Week 1	3	5,5,5	0.55	0.55	0.55	0	0	0		3 min
13	Week 2	3	5,5,5	0.65	0.65	0.65	0	0	0		3 min
14	Week 3	3	5,5,5	0.75	0.75	0.75	0	0	0		3 min
15	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
16	Assistance Work
17
18		Sets	Reps							Reps Completed	Rest
19	Chin-up	3	ME								1 min
20	Incline Sit-Up	3	15 to 20								1 min
21	Wednesday
22	Deadlift	Max	90%
23			0
24		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
25	Week 1	3	5,5,5+	0.65	0.75	0.85	0	0	0		3 min
26	Week 2	3	3,3,3+	0.70	0.80	0.90	0	0	0		3 min
27	Week 3	3	5,3,1+	0.75	0.85	0.95	0	0	0		3 min
28	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
29	Military Press	Max	90%
30			0
31		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
32	Week 1	3	5,5,5+	0.65	0.75	0.85	0	0	0		3 min
33	Week 2	3	3,3,3+	0.70	0.80	0.90	0	0	0		3 min
34	Week 3	3	5,3,1+	0.75	0.85	0.95	0	0	0		3 min
35	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
36	Assistance Work
37
38		Sets	Reps							Reps Completed	Rest
39	Tricep Dip	3	ME								1 min
40	Hanging Leg Raise	3	10 to 15								1 min
41	Friday
42	Bench Press	Max	90%
43			0
44		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
45	Week 1	3	5,5,5+	0.65	0.75	0.85	0	0	0		3 min
46	Week 2	3	3,3,3+	0.70	0.80	0.90	0	0	0		3 min
47	Week 3	3	5,3,1+	0.75	0.85	0.95	0	0	0		3 min
48	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
49	Back Squat	Max	90%
50			0
51		Sets	Reps	Percentage			Pounds			Reps Completed	Rest
52	Week 1	3	5,5,5	0.55	0.55	0.55	0	0	0		3 min
53	Week 2	3	5,5,5	0.65	0.65	0.65	0	0	0		3 min
54	Week 3	3	5,5,5	0.75	0.75	0.75	0	0	0		3 min
55	Week 4	3	5,5,5	0.40	0.50	0.60	0	0	0		3 min
56	Assistance Work
57
58		Sets	Reps							Reps Completed	Rest
59	Pull-up	3	ME								1 min
60	Evil Wheel	3	15 to 20								1 min
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