5-3-1 Spread For Paul

Starting Max:
Deads:
295
Press:
100
Squats:
185
Bench:
165
12 Wave End Goal:
Deads:
405
Press:
160
Squats:
295
Bench:
220
Wave One
DEADS
PRESS
SQUAT
BENCH
Max
280
95
175
155
Week 1
Wave Two
Week 2
Week 3
Week 4
Max
290
Week 1
Week 2
180
195
210
110
190
210
225
240
140
220
240
250
265
170
245
60
65
70
40
65
70
75
80
50
75
80
85
90
55
85
115
125
130
70
120
130
140
150
90
140
150
160
165
105
155
100
110
115
60
105
115
125
130
80
120
130
140
145
95
135
100
185
160
Wave Three
DEADS
PRESS
SQUAT
BENCH
Max
300
105
195
165
Week 1
Wave Four
Week 2
Week 3
Week 4
Max
310
Week 1
Week 2
195
210
225
120
200
225
240
255
150
235
255
270
285
180
265
70
75
80
40
70
80
85
90
55
85
90
95
100
65
95
125
135
145
80
135
145
155
165
100
155
165
175
185
115
175
105
115
125
65
110
125
130
140
85
130
140
150
155
100
145
110
205
170
Wave Five
DEADS
PRESS
SQUAT
BENCH
Max
320
115
215
175
Week 1
Wave Six
Week 2
Week 3
Week 4
Max
330
Week 1
Week 2
210
225
240
130
215
240
255
270
160
250
270
290
305
190
280
75
80
85
45
80
85
90
100
60
90
100
105
110
70
100
140
150
160
85
145
160
170
185
110
170
185
195
205
130
190
115
125
130
70
115
130
140
150
90
135
150
160
165
105
155
120
225
180
Wave Seven
DEADS
PRESS
SQUAT
Max
340
125
235
Week 1
Wave Eight
Week 2
Week 3
Week 4
Max
350
Week 1
Week 2
220
240
255
135
230
255
270
290
170
265
290
305
325
205
300
130
80
90
95
50
85
95
100
105
65
100
105
115
120
75
110
155
165
175
95
160
175
190
200
120
185
245
BENCH
185
200
210
225
140
120
130
140
75
210
125
140
150
155
95
145
155
165
175
110
160
190
Wave Nine
DEADS
PRESS
SQUAT
BENCH
Max
360
135
255
195
Week 1
Wave Ten
Week 2
Week 3
Week 4
Max
370
Week 1
Week 2
235
250
270
145
240
270
290
305
180
280
305
325
340
215
315
90
95
100
55
90
100
110
115
70
105
115
120
130
80
120
165
180
190
100
170
190
205
215
130
200
215
230
240
155
225
125
135
145
80
130
145
155
165
100
150
165
175
185
115
170
140
265
200
Wave Eleven
DEADS
PRESS
SQUAT
BENCH
Max
380
145
275
205
Week 1
Wave Twelve
Week 2
Week 3
Week 4
245
265
285
150
285
305
325
325
340
360
95
100
110
60
110
115
125
125
130
140
180
195
205
220
235
135
155
175
Max
390
Week 1
Week 2
255
190
295
230
330
100
75
115
85
130
205
110
185
235
140
215
250
260
165
240
145
155
80
135
165
175
105
160
185
195
125
180
150
285
210
Wave Two
Week 2
Week 3
Week 4
205
220
115
230
245
145
260
275
175
70
75
40
80
85
50
90
95
60
130
140
75
150
155
95
165
175
110
110
120
65
130
135
80
145
150
95
Wave Four
Week 2
Week 3
Week 4
215
235
125
250
265
155
280
295
185
75
85
45
90
95
55
100
105
65
145
155
80
165
175
105
185
195
125
120
130
70
135
145
85
155
160
100
Wave Six
Week 2
Week 3
Week 4
230
250
130
265
280
165
295
315
200
85
90
50
95
100
60
110
115
70
160
170
90
180
190
115
205
215
135
125
135
70
145
155
90
160
170
110
Wave Eight
Week 2
Week 3
Week 4
245
265
140
280
300
175
315
335
210
90
100
50
105
110
65
115
125
80
170
185
100
195
210
125
220
235
145
135
145
75
150
160
95
170
180
115
Wave Ten
Week 2
Week 3
Week 4
260
280
150
295
315
185
335
350
220
100
105
55
110
120
70
125
135
85
185
200
105
210
225
135
240
250
160
140
150
80
160
170
100
180
190
120
Wave Twelve
Week 2
Week 3
Week 4
275
295
155
310
330
195
350
370
235
105
115
60
120
130
75
135
145
90
200
215
115
230
240
145
255
270
170
145
160
85
170
180
105
190
200
125
Training Maxes
Deads
Press
Squats
Bench
Week 1
290
100
185
160
Week 2
Deads
Week 3
Deads
5
5
5
190
220
245
5
5
5
65
75
85
5
5
5
120
140
155
5
5
5
105
120
135
Press
Deads
3
3
3
205
230
260
3
3
3
70
80
90
3
3
3
130
150
165
3
3
3
110
130
145
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
220
245
275
5
5
5
115
145
175
5
5
5
40
50
60
5
5
5
75
95
110
5
5
5
65
80
95
Press
75
85
95
Squats
140
155
175
Bench
120
135
150
Training Maxes
Deads
Press
Squats
Bench
Week 1
300
105
195
165
Week 2
Deads
Week 3
Deads
5
5
5
195
225
255
5
5
5
70
80
90
5
5
5
125
145
165
5
5
5
105
125
140
Press
Deads
3
3
3
210
240
270
3
3
3
75
85
95
3
3
3
135
155
175
3
3
3
115
130
150
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
225
255
285
5
5
5
120
150
180
5
5
5
40
55
65
5
5
5
80
100
115
5
5
5
65
85
100
Press
80
90
100
Squats
145
165
185
Bench
125
140
155
Training Maxes
Deads
Press
Squats
Bench
Week 1
310
110
205
170
Week 2
Deads
Week 3
Deads
5
5
5
200
235
265
5
5
5
70
85
95
5
5
5
135
155
175
5
5
5
110
130
145
Press
Deads
3
3
3
215
250
280
3
3
3
75
90
100
3
3
3
145
165
185
3
3
3
120
135
155
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
235
265
295
5
5
5
125
155
185
5
5
5
45
55
65
5
5
5
80
105
125
5
5
5
70
85
100
Press
85
95
105
Squats
155
175
195
Bench
130
145
160
Training Maxes
Deads
Press
Squats
Bench
Week 1
320
115
215
175
Week 2
Deads
Week 3
Deads
5
5
5
210
240
270
5
5
5
75
85
100
5
5
5
140
160
185
5
5
5
115
130
150
Press
Deads
3
3
3
225
255
290
3
3
3
80
90
105
3
3
3
150
170
195
3
3
3
125
140
160
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
240
270
305
5
5
5
130
160
190
5
5
5
45
60
70
5
5
5
85
110
130
5
5
5
70
90
105
Press
85
100
110
Squats
160
185
205
Bench
130
150
165
Training Maxes
Deads
Press
Squats
Bench
Week 1
330
120
225
180
Week 2
Deads
Week 3
Deads
5
5
5
215
250
280
5
5
5
80
90
100
5
5
5
145
170
190
5
5
5
115
135
155
Press
Deads
3
3
3
230
265
295
3
3
3
85
95
110
3
3
3
160
180
205
3
3
3
125
145
160
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
250
280
315
5
5
5
130
165
200
5
5
5
50
60
70
5
5
5
90
115
135
5
5
5
70
90
110
Press
90
100
115
Squats
170
190
215
Bench
135
155
170
Training Maxes
Deads
Press
Squats
Bench
Week 1
340
125
235
185
Week 2
Deads
Week 3
Deads
5
5
5
220
255
290
5
5
5
80
95
105
5
5
5
155
175
200
5
5
5
120
140
155
Press
Deads
3
3
3
240
270
305
3
3
3
90
100
115
3
3
3
165
190
210
3
3
3
130
150
165
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
255
290
325
5
5
5
135
170
205
5
5
5
50
65
75
5
5
5
95
120
140
5
5
5
75
95
110
Press
95
105
120
Squats
175
200
225
Bench
140
155
175
Training Maxes
Deads
Press
Squats
Bench
Week 1
350
130
245
190
Week 2
Deads
Week 3
Deads
5
5
5
230
265
300
5
5
5
85
100
110
5
5
5
160
185
210
5
5
5
125
145
160
Press
Deads
3
3
3
245
280
315
3
3
3
90
105
115
3
3
3
170
195
220
3
3
3
135
150
170
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
265
300
335
5
5
5
140
175
210
5
5
5
50
65
80
5
5
5
100
125
145
5
5
5
75
95
115
Press
100
110
125
Squats
185
210
235
Bench
145
160
180
Training Maxes
Deads
Press
Squats
Bench
Week 1
360
135
255
195
Week 2
Deads
Week 3
Deads
5
5
5
235
270
305
5
5
5
90
100
115
5
5
5
165
190
215
5
5
5
125
145
165
Press
Deads
3
3
3
250
290
325
3
3
3
95
110
120
3
3
3
180
205
230
3
3
3
135
155
175
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
270
305
340
5
5
5
145
180
215
5
5
5
55
70
80
5
5
5
100
130
155
5
5
5
80
100
115
Press
100
115
130
Squats
190
215
240
Bench
145
165
185
Training Maxes
Deads
Press
Squats
Bench
Week 1
370
140
265
200
Week 2
Deads
Week 3
Deads
5
5
5
240
280
315
5
5
5
90
105
120
5
5
5
170
200
225
5
5
5
130
150
170
Press
Deads
3
3
3
260
295
335
3
3
3
100
110
125
3
3
3
185
210
240
3
3
3
140
160
180
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
280
315
350
5
5
5
150
185
220
5
5
5
55
70
85
5
5
5
105
135
160
5
5
5
80
100
120
Press
105
120
135
Squats
200
225
250
Bench
150
170
190
Training Maxes
Deads
Press
Squats
Bench
Week 1
380
145
275
205
Week 2
Deads
Week 3
Deads
5
5
5
245
285
325
5
5
5
95
110
125
5
5
5
180
205
235
5
5
5
135
155
175
Press
Deads
3
3
3
265
305
340
3
3
3
100
115
130
3
3
3
195
220
250
3
3
3
145
165
185
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
285
325
360
5
5
5
150
190
230
5
5
5
60
75
85
5
5
5
110
140
165
5
5
5
80
105
125
Press
110
125
140
Squats
205
235
260
Bench
155
175
195
Training Maxes
Deads
Press
Squats
Bench
Week 1
390
150
285
210
Week 2
Deads
Week 3
Deads
5
5
5
255
295
330
5
5
5
100
115
130
5
5
5
185
215
240
5
5
5
135
160
180
Press
Deads
3
3
3
275
310
350
3
3
3
105
120
135
3
3
3
200
230
255
3
3
3
145
170
190
Press
Squats
Press
Squats
Bench
5
3
1
5
3
1
Squats
Bench
5
3
1
Bench
5
3
1
Week 4
Deads
295
330
370
5
5
5
155
195
235
5
5
5
60
75
90
5
5
5
115
145
170
5
5
5
85
105
125
Press
115
130
145
Squats
215
240
270
Bench
160
180
200

5-3-1 Spread For Paul

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Copyright:

Available Formats

5-3-1 Spread For Paul

Uploaded by

Copyright:

Available Formats

Starting Max:

12 Wave End Goal:

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