For directions refer to the bottom of the page

1 Rep Max 0 90 % of 1RM 0

Week 1 0 x 5 reps 0 x 5 reps
Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Week 4 0 x 5 reps 0 x 5 reps
1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps
Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Week 4 0 x 5 reps 0 x 5 reps
1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps
Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Week 4 0 x 5 reps 0 x 5 reps
1 Rep Max 0 90 % of 1RM 0
Week 1 0 x 5 reps 0 x 5 reps
Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Week 4 0 x 5 reps 0 x 5 reps
This is set up for the first wave of 5/3/1
0
To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW
STEPS
1 Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks
2 Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
3 Put in your 1 rep max for Squats ( CELL F20) and press enter
4 Put in your 1 rep max for Deadlifts ( CELL F28) and press enter
SQUAT
Deload Week
Military Press (BB)
Deload Week
Bench Press
Deload Week
Deadlift
Deload Week
For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90% of your 1 RM, according to the manual.
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.
So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for each following wave you do.
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the manual.
For directions refer to the bottom of the page
0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps
0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps
0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps
0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps
Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks
For your second wave you should add 5lbs (upper body) and 10lbs (lower body) to your 90% of your 1 RM, according to the manual.
The easiest way to do this is to go to cell H4 and click on it, it will say =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.
Also do the same for cell H12, then for cells H20 and H28 type +10 to add 10lbs.
So for the third wave, you would change the +5 to +10, and the +10 to +20, and so on for each following wave you do.
You can decide to only add 5lbs per wave if you wish, the numbers listed above are from the manual.