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  • My 5:3:1 Cycle Progression Spreadsheet

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    PJ Burrows
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    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
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    36 views1 page

    My 5:3:1 Cycle Progression Spreadsheet

    Uploaded by

    PJ Burrows

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Military Press

    Deadlift
    Bench Press
    Squat

    Reps
    1
    1
    1
    1

    Reps
    5
    5
    3
    5
    5
    5+
    Reps
    5
    5
    3
    3
    3
    3+
    Reps
    5
    5
    3
    5
    3
    1+
    Reps
    5
    5
    5

    Military Press
    40
    55
    65
    70
    80
    90
    Military Press
    40
    55
    65
    75
    85
    95
    Military Press
    40
    55
    65
    80
    90
    100
    Military Press

    Deadlift
    80
    105
    125
    135
    155
    175
    Deadlift
    80
    105
    125
    145
    165
    185
    Deadlift
    80
    105
    125
    155
    175
    195
    Deadlift

    Reps

    Weight
    90
    175
    135
    195
    Weight
    95
    185
    145
    205
    Weight
    100
    195
    150
    220

    Est 1RM
    90
    175
    135
    195
    Est 1RM
    95
    185
    145
    205
    Est 1RM
    100
    195
    150
    220

    Wave 1
    Warm Ups:

    Work Sets:
    Wave 2
    Warm Ups

    Work Sets:
    Wave 3
    Warm Ups:

    Work Sets:
    Wave 4 (Deload)
    Deload Sets:

    Est 1RM:
    Wave 1
    Military Press
    Deadlift
    Bench Press
    Squat
    Wave 2
    Military Press
    Deadlift
    Bench Press
    Squat
    Wave 3
    Military Press
    Deadlift
    Bench Press
    Squat

    Cycle 1

    Current Max
    115
    225
    175
    255

    Reps

    Reps

    1RM
    115
    225
    175
    255

    5/3/1 Max Increase/Cycle


    105
    205
    160
    230
    Bench Press
    65
    80
    95
    105
    120
    135
    Bench Press
    65
    80
    95
    110
    130
    145
    Bench Press
    65
    80
    95
    120
    135
    150
    Bench Press

    Squat
    90
    115
    140
    150
    175
    195
    Squat
    90
    115
    140
    160
    185
    205
    Squat
    90
    115
    140
    175
    195
    220
    Squat

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