5/3/1 Spreadsheet

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Rico		5/3/1 Spreadsheet	26-02-2011 @ 19:12
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	I made a spreadsheet for 5/3/1 and thought i'd share it in case anyone wants it. Its got colours and s**t. Enter your lifts and it works it out for you. http://www.fileswap.com/dl/deMJpZjX/NEW_531.xls.html

CM		...	26-02-2011 @ 20:00
Member 2154, 42 posts	Thank you kind sir what type of % on deload week?

Rico		...	26-02-2011 @ 20:09
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	CM said:Thank you kind sir what type of % on deload week? 40,50,60% 5 reps each.

Sparrow		...	26-02-2011 @ 20:10
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	What %'s have you used for week 3? Shouldn't the 5 be 85% and the 3 be 90% like the top sets for the previous 2 weeks?

CM		...	26-02-2011 @ 20:16
Member 2154, 42 posts	Rico said: 40,50,60% 5 reps each. Cheers mate

Rico		...	26-02-2011 @ 20:27
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Sparrow said:What %'s have you used for week 3? Shouldn't the 5 be 85% and the 3 be 90% like the top sets for the previous 2 weeks? I've used option 2 from the manual. Week 1: 75,80,85% Week 2: 80,85,90% Week 3: 75,85,95%

Thing		...	26-02-2011 @ 23:44
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	My spreadsheet is better even has warm up weights.


Rico		...	27-02-2011 @ 10:26
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Thing said:My spreadsheet is better even has warm up weights. Haha oh really? But does it have COLOURS ?

Sparrow		...	27-02-2011 @ 11:06
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Rico said: I've used option 2 from the manual. Week 1: 75,80,85% Week 2: 80,85,90% Week 3: 75,85,95% Oops! Looks like somebody hasn't been doing it properly...

youngy		...	27-02-2011 @ 11:24
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	Sparrow said: Oops! Looks like somebody hasn't been doing it properly... theres 2 options of settting out the 531 week, i used to do it the way you described also.

MrSmall		...	27-02-2011 @ 11:34
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Sparrow said: Oops! Looks like somebody hasn't been doing it properly... 65 75 85 70 80 90 75 85 95 or 75 80 85 80 85 90 75 85 95

Thing		...	27-02-2011 @ 11:49
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Rico said: Haha oh really? But does it have COLOURS ? yip RED BLUE and even some shading

Sparrow		...	27-02-2011 @ 12:06
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	youngy said: theres 2 options of settting out the 531 week, i used to do it the way you described also. Really? I thought week 3 was like smalls said for both options?

Rico		...	27-02-2011 @ 13:08
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Sparrow said: Really? I thought week 3 was like smalls said for both options? No, there are 2 options for week 1 and 2 but week 3 is the same for both options. I chose option 2 cos higher intensity training seems to work for me better.

Sparrow		...	27-02-2011 @ 13:17
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Rico said: No, there are 2 options for week 1 and 2 but week 3 is the same for both options. I chose option 2 cos higher intensity training seems to work for me better. Smalls did say week 3 was the same.

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