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    Jules Vincent Nolasco
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    My 531 Spreadsheet

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    531

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    My 531 Spreadsheet

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views3 pages

    Deload

    Uploaded by

    Jules Vincent Nolasco
    My 531 Spreadsheet

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Military Press Deadlift Bench Press Squat

    Chin-Ups
    Original PRs 7/26/2010 1 X 120 120.0 7/27/2010 5 X 240 270.0 5 X 140 157.5 5 X 215 241.9

    Military Press Bench Press Squat


    Date R X W 1RM* Date R X W 1RM* Date R X W 1RM* Date R X W 1RM*
    Wk 1 5 7/26/2010 5 X 103 120.1 7/27/2010 8 X 240 303.9 7/29/2010 8 X 125 158.3 X
    Cycle 1

    Wk 2 3 X X X X
    Wk 3 5/3/1 X X X X
    Wk 4 Deload
    Wk 5 5 X X X X
    Cycle 2

    Wk 6 3 X X X X
    Wk 7 5/3/1 X X X X
    Wk 8 Deload
    Wk 9 5 X X X X
    Cycle 3

    Wk 10 3 X X X X
    Wk 11 5/3/1 X X X X
    Wk 12 Deload
    Wk 13 5 X X X X
    Cycle 4

    Wk 14 3 X X X X
    Wk 15 5/3/1 X X X X
    Wk 16 Deload
    Wk 17 5 X X X X
    Cycle 5

    Wk 18 3 X X X X
    Wk 19 5/3/1 X X X X
    Wk 20 Deload
    Wk 21 5 X X X X
    Cycle 6

    Wk 22 3 X X X X
    Wk 23 5/3/1 X X X X
    Wk 24 Deload
    Wk 25 5 X X X X
    Cycle 7

    Wk 26 3 X X X X
    Wk 27 5/3/1 X X X X
    Wk 28 Deload
    Wk 29 5 X X X X
    Cycle 8

    Wk 30 3 X X X X
    Wk 31 5/3/1 X X X X
    Wk 32 Deload
    Wk 33 5 X X X X
    Cycle 9

    Wk 34 3 X X X X
    Wk 35 5/3/1 X X X X
    Wk 36 Deload
    Wk 37 5 X X X X
    Cycle 10

    Wk 38 3 X X X X
    Wk 39 5/3/1 X X X X
    Wk 40 Deload
    5-3-1
    Overhead Press Deadlift Bench Press Squat Start Date
    110 245 145 245 7/26/2010

    Week1 Week2 Week3 Week4


    mo tu th fr mo tu th fr mo w th fr mo tu th fr
    7/26/2010 7/27/2010 7/29/2010 7/30/2010 8/2/2010 8/3/2010 8/5/2010 8/6/2010 8/9/2010 8/10/2010 8/12/2010 8/13/2010 8/16/2010 8/17/2010 8/19/2010 8/20/2010

    Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat
    3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70
    5x45 5x100 5x60 5x100 5x45 5x100 5x60 5x100 5x45 5x100 5x60 5x100 5x45 5x100 5x60 5x100
    5x55 5x125 5x75 5x125 5x55 5x125 5x75 5x125 5x55 5x125 5x75 5x125 5x55 5x125 5x75 5x125
    3x70 3x150 3x90 3x150 3x70 3x150 3x90 3x150 3x70 3x150 3x90 3x150 3x70 3x150 3x90 3x150
    5x85 5x185 5x110 5x185 3x90 3x200 3x120 3x200 5x85 5x185 5x110 5x185 5x70 5x150 5x90 5x150
    5x90 5x200 5x120 5x200 3x95 3x210 3x125 3x210 3x95 3x210 3x125 3x210 5x75 5x160 5x95 5x160
    >5x95 >5x210 >5x125 >5x210 >3x100 >3x225 >3x135 >3x225 >1x105 >1x235 >1x140 >1x235 5x80 5x175 5x105 5x175
    Upright Rows 3x12 DB Rows 5x10 DB Press 3x12 Leg Press 5x10 A.Chin-Ups 3x12 DB Rows 5x10 DB Press 3x12 Leg Press 5x10 A.Chin-Ups 3x12 DB Rows 5x10 DB Press 3x12 Leg Press 5x10
    Shrugs 3x15 Lunges 3x6 Puss Ups 5x10 Leg Curls 5x10 Shrugs 3x15 Lunges 3x6 Puss Ups 5x10 Leg Curls 5x10 Shrugs 3x15 Lunges 3x6 Puss Ups 5x10 Leg Curls 5x10

    A.Rest: 60-90 sec. 6 per leg/set A.Rest: 60-90 sec. A.Rest: 60-90 sec.
    5-3-1
    Overhead Press Deadlift Bench Press Squat Start Date
    112 270 157 240 7/24/2010

    Week1 Week2 Week3 Week4


    mo tu th fr mo tu th fr mo w th fr mo tu th fr
    7/24/2010 7/25/2010 7/27/2010 7/28/2010 7/31/2010 8/1/2010 8/3/2010 8/4/2010 8/7/2010 8/8/2010 8/10/2010 8/11/2010 8/14/2010 8/15/2010 8/17/2010 8/18/2010

    Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat Overhead Press Deadlift Bench Press Squat
    3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x5 75/80/85 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 3x3 80/85/90 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 5/3/1 75/85/95 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70 3x5 60/65/70
    5x45 5x110 5x65 5x100 5x45 5x110 5x65 5x100 5x45 5x110 5x65 5x100 5x45 5x110 5x65 5x100
    5x60 5x135 5x80 5x120 5x60 5x135 5x80 5x120 5x60 5x135 5x80 5x120 5x60 5x135 5x80 5x120
    3x70 3x165 3x95 3x145 3x70 3x165 3x95 3x145 3x70 3x165 3x95 3x145 3x70 3x165 3x95 3x145
    5x85 5x205 5x120 5x180 3x90 3x220 3x130 3x195 5x85 5x205 5x120 5x180 5x70 5x165 5x95 5x145
    5x90 5x220 5x130 5x195 3x100 3x230 3x135 3x205 3x100 3x230 3x135 3x205 5x75 5x180 5x105 5x160
    >5x100 >5x230 >5x135 >5x205 >3x105 >3x245 >3x145 >3x220 >1x110 >1x260 >1x150 >1x230 5x80 5x190 5x110 5x170

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