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  • PL - 531 Routine

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    531 spreadsheet

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    34 views2 pages

    PL - 531 Routine

    Uploaded by

    btwx
    531 spreadsheet

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Bench Press

    90% base of 1RM


    95
    Week 1
    Set 1
    5X
    71.25
    Set 2
    5X
    76
    Set 3
    5+X
    80.75

    Week 2
    3X
    76
    3X
    80.75
    3+X
    85.5

    Week 3
    5X
    71.25
    3X
    80.75
    1+X
    90.25

    Week 4
    5X
    5X
    5X

    Overhead Press
    90% base of 1RM
    63.5
    Week 1
    Set 1
    5X
    47.625
    Set 2
    5X
    50.8
    Set 3
    5+X
    53.975

    Week 2
    3X
    50.8
    3X
    53.975
    3+X
    57.15

    Week 3
    5X
    47.625
    3X
    53.975
    1+X
    60.325

    Week 4
    5X
    5X
    5X

    Deadlift / RackPull
    90% base of 1RM
    163
    Week 1
    Set 1
    5X
    122.25
    Set 2
    5X
    130.4
    Set 3
    5+X
    138.55

    Week 2
    3X
    130.4
    3X
    138.55
    3+X
    146.7

    Week 3
    5X
    122.25
    3X
    138.55
    1+X
    154.85

    Week 4
    5X
    5X
    5X

    Squat
    90% base of 1RM
    118
    Week 1
    Set 1
    5X
    88.5
    Set 2
    5X
    94.4
    Set 3
    5+X
    100.3

    Week 2
    3X
    94.4
    3X
    100.3
    3+X
    106.2

    Week 3
    5X
    88.5
    3X
    100.3
    1+X
    112.1

    Week 4
    5X
    5X
    5X

    Week 4
    57
    61.75
    66.5

    Week 4
    38.1
    41.275
    44.45

    Week 4
    97.8
    105.95
    114.1

    Week 4
    70.8
    76.7
    82.6

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