Matt Rhodes variation for 5/3/1

OH Press Week 1 set 1 set 2 set 3 singles Weight 205 235 265 290 Reps 3 3 3 3 singles Weight 190 220 250 none Week 2 Reps 5 5 5 Weight 220 250 280 290 Deadlift Week 1 set 1 set 2 set 3 singles Weight 160 180 205 225 Reps 3 3 3 3 singles Weight 150 170 195 none Week 2 Reps 5 5 5 Weight 170 195 215 225 Week 3 Reps 5 3 1 2 singles Week 3 Reps 5 3 1 2 singles

Max Max

225

290

Bench Press Week 1 set 1 set 2 set 3 singles Weight #VALUE! #VALUE! #VALUE! Reps 3 3 3 3 singles Week 2 Weight #VALUE! #VALUE! #VALUE! none Squat Week 1 set 1 set 2 set 3 singles Weight #VALUE! #VALUE! #VALUE! Reps 3 3 3 3 singles Week 2 Weight #VALUE! #VALUE! #VALUE! none Reps 5 5 5 Week 3 Weight #VALUE! #VALUE! #VALUE! Reps 5 3 1 2 singles Reps 5 5 5 Week 3 Weight #VALUE! #VALUE! #VALUE! Reps 5 3 1 2 singles

Final sets are NOT taken to failure

Max

Max

Week 4 Weight 145 160 175 none Reps 5 5 5 Week 4 Weight 115 125 135 none Reps 5 5 5 Week 4 Weight #VALUE! #VALUE! #VALUE! none Reps 5 5 5 Week 4 Weight #VALUE! #VALUE! #VALUE! none Reps 5 5 5 .

bulgarian split squat Squat Reps 3 3 3 Weight #VALUE! #VALUE! #VALUE! Day 6 Max . grippers. KB Swings. DB Rows Weight #VALUE! #VALUE! #VALUE! OH Press Reps 3 3 3 Weight #VALUE! #VALUE! #VALUE! Day 1 Max Weight Reps Weight set 1 #VALUE! 5 #VALUE! set 2 #VALUE! 5 #VALUE! set 3 #VALUE! 5 #VALUE! Grippers. Bench Pin Press Reps 5 5 5 Weight #VALUE! #VALUE! #VALUE! Bench Press Reps 3 3 3 Weight #VALUE! #VALUE! #VALUE! Day 5 Max Weight Reps Weight set 1 #VALUE! 5 #VALUE! set 2 #VALUE! 5 #VALUE! set 3 #VALUE! 5 #VALUE! Ab wheel. KB swings. windmills. a few more sets of Sumos Deadlift Reps 3 3 3 Weight #VALUE! #VALUE! #VALUE! Day 2 Max Weight set 1 #VALUE! set 2 #VALUE! set 3 #VALUE! Paused Bench. french press.Weight Reps set 1 #VALUE! 5 set 2 #VALUE! 5 set 3 #VALUE! 5 Push Press.

Deload Reps 5 3 1 wt x 5 reps #VALUE! #VALUE! #VALUE! Deload Reps 5 3 1 wt x 5 reps #VALUE! #VALUE! #VALUE! Reps 5 3 1 wt x 5 reps #VALUE! #VALUE! #VALUE! Deload Reps 5 3 1 wt x 5 reps #VALUE! #VALUE! #VALUE! .

Military Press Date Weight Reps Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date Bench Press Weight Reps Projected Max 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

Squat Date Weight Reps Projected Max 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Date Deadlift Weight Reps Projected Max 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 .

These formats will be converted to the closest format available. .xls Run on 7/8/2010 10:21 The following features in this workbook are not supported by earlier versions of Excel. Minor loss of fidelity Some cells or styles in this workbook contain formatting that is not supported by the selected file format.Compatibility Report for 531%20spreadsheet%20Singles %20Version(1). These features may be lost or degraded when opening this workbook in an earlier version of Excel or if you save this workbook in an earlier file format.

# of occurrences 2 Version Excel 97-2003 .

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