5-3-1 Spread for Paul

8/22/2019 5-3-1 Spread for Paul

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Deads: 295 Press: 100 Squats: 185 Bench: 165

Deads: 405 Press: 160 Squats: 295 Bench: 220

Max Max

DEADS 280 5 180 3 195 5 210 5 110 290 5 190 3

5 210 3 225 3 240 5 140 5 220 3

5 240 3 250 1 265 5 170 5 245 3

PRESS 95 5 60 3 65 5 70 5 40 100 5 65 35 70 3 75 3 80 5 50 5 75 3

5 80 3 85 1 90 5 55 5 85 3

SQUAT 175 5 115 3 125 5 130 5 70 185 5 120 3

5 130 3 140 3 150 5 90 5 140 3

5 150 3 160 1 165 5 105 5 155 3

BENCH 155 5 100 3 110 5 115 5 60 160 5 105 3

5 115 3 125 3 130 5 80 5 120 3

5 130 3 140 1 145 5 95 5 135 3

Max Max

DEADS 300 5 195 3 210 5 225 5 120 310 5 200 3

5 225 3 240 3 255 5 150 5 235 3

5 255 3 270 1 285 5 180 5 265 3

PRESS 105 5 70 3 75 5 80 5 40 110 5 70 3

5 80 3 85 3 90 5 55 5 85 3

5 90 3 95 1 100 5 65 5 95 3

SQUAT 195 5 125 3 135 5 145 5 80 205 5 135 3

5 145 3 155 3 165 5 100 5 155 3

5 165 3 175 1 185 5 115 5 175 3

BENCH 165 5 105 3 115 5 125 5 65 170 5 110 3

5 125 3 130 3 140 5 85 5 130 3

5 140 3 150 1 155 5 100 5 145 3

Max Max

DEADS 320 5 210 3 225 5 240 5 130 330 5 215 3

5 240 3 255 3 270 5 160 5 250 3

5 270 3 290 1 305 5 190 5 280 3

PRESS 115 5 75 3 80 5 85 5 45 120 5 80 3

5 85 3 90 3 100 5 60 5 90 3

5 100 3 105 1 110 5 70 5 100 3

SQUAT 215 5 140 3 150 5 160 5 85 225 5 145 3

5 160 3 170 3 185 5 110 5 170 3

5 185 3 195 1 205 5 130 5 190 3

BENCH 175 5 115 3 125 5 130 5 70 180 5 115 3

5 130 3 140 3 150 5 90 5 135 3

5 150 3 160 1 165 5 105 5 155 3

Max Max

DEADS 340 5 220 3 240 5 255 5 135 350 5 230 3

5 255 3 270 3 290 5 170 5 265 3

5 290 3 305 1 325 5 205 5 300 3

PRESS 125 5 80 3 90 5 95 5 50 130 5 85 3

5 95 3 100 3 105 5 65 5 100 3

5 105 3 115 1 120 5 75 5 110 3

SQUAT 235 5 155 3 165 5 175 5 95 245 5 160 3

5 175 3 190 3 200 5 120 5 185 3

WeWeek 1 Week 2 Week 3 Week 4 Week 1

We

Wave Seven

Week 1 Week 2 Week 3 Week 4 Week 1

We

Wave Five


We

Wave Three


Starting Max:

12 Wave End Goal:

Wave One


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5 200 3 210 1 225 5 140 5 210 3

BENCH 185 5 120 3 130 5 140 5 75 190 5 125 3

5 140 3 150 3 155 5 95 5 145 3

5 155 3 165 1 175 5 110 5 160 3

Max Max

DEADS 360 5 235 3 250 5 270 5 145 370 5 240 3

5 270 3 290 3 305 5 180 5 280 3

5 305 3 325 1 340 5 215 5 315 3

PRESS 135 5 90 3 95 5 100 5 55 140 5 90 3

5 100 3 110 3 115 5 70 5 105 3

5 115 3 120 1 130 5 80 5 120 3

SQUAT 255 5 165 3 180 5 190 5 100 265 5 170 3

5 190 3 205 3 215 5 130 5 200 3

5 215 3 230 1 240 5 155 5 225 3

BENCH 195 5 125 3 135 5 145 5 80 200 5 130 3

5 145 3 155 3 165 5 100 5 150 3

5 165 3 175 1 185 5 115 5 170 3

Max Max

DEADS 380 5 245 3 265 5 285 5 150 390 5 255 3

5 285 3 305 3 325 5 190 5 295 3

5 325 3 340 1 360 5 230 5 330 3

PRESS 145 5 95 3 100 5 110 5 60 150 5 100 3

5 110 3 115 3 125 5 75 5 115 3

5 125 3 130 1 140 5 85 5 130 3

SQUAT 275 5 180 3 195 5 205 5 110 285 5 185 3

5 205 3 220 3 235 5 140 5 215 3

5 235 3 250 1 260 5 165 5 240 3

BENCH 205 5 135 3 145 5 155 5 80 210 5 135 3

5 155 3 165 3 175 5 105 5 160 3

5 175 3 185 1 195 5 125 5 180 3

WeWeek 1 Week 2 Week 3 Week 4 Week 1

We

Wave Eleven W


Wave Nine


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205 5 220 5 115

230 3 245 5 145

260 1 275 5 175

70 5 75 5 4080 3 85 5 50

90 1 95 5 60

130 5 140 5 75

150 3 155 5 95

165 1 175 5 110

110 5 120 5 65

130 3 135 5 80

145 1 150 5 95

215 5 235 5 125

250 3 265 5 155280 1 295 5 185

75 5 85 5 45

90 3 95 5 55

100 1 105 5 65

145 5 155 5 80

165 3 175 5 105

185 1 195 5 125

120 5 130 5 70

135 3 145 5 85

155 1 160 5 100

230 5 250 5 130

265 3 280 5 165

295 1 315 5 200

85 5 90 5 50

95 3 100 5 60

110 1 115 5 70

160 5 170 5 90

180 3 190 5 115

205 1 215 5 135

125 5 135 5 70

145 3 155 5 90

160 1 170 5 110

245 5 265 5 140

280 3 300 5 175

315 1 335 5 210

90 5 100 5 50

105 3 110 5 65

115 1 125 5 80

170 5 185 5 100

195 3 210 5 125

k 2 Week 3 Week 4

k 2 Week 3 Week 4

ave Eight

k 2 Week 3 Week 4

Wave Six

k 2 Week 3 Week 4

ave Four

ave Two


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220 1 235 5 145

135 5 145 5 75

150 3 160 5 95

170 1 180 5 115

260 5 280 5 150

295 3 315 5 185

335 1 350 5 220

100 5 105 5 55

110 3 120 5 70

125 1 135 5 85

185 5 200 5 105

210 3 225 5 135

240 1 250 5 160

140 5 150 5 80

160 3 170 5 100

180 1 190 5 120

275 5 295 5 155

310 3 330 5 195

350 1 370 5 235

105 5 115 5 60

120 3 130 5 75

135 1 145 5 90

200 5 215 5 115

230 3 240 5 145

255 1 270 5 170

145 5 160 5 85

170 3 180 5 105

190 1 200 5 125

k 2 Week 3 Week 4

k 2 Week 3 Week 4

ave Twelve

ave Ten


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Training Maxes

Deads 290

Press 100

Squats 185

Bench 160

Week 1 Week 2 Week 3

Deads Deads Deads

5 190 3 205 5

5 220 3 230 3

5 245 3 260 1

Press Press Press

5 65 3 70 5

5 75 3 80 3

5 85 3 90 1

Squats Squats Squats

5 120 3 130 5

5 140 3 150 35 155 3 165 1

Bench Bench Bench

5 105 3 110 5

5 120 3 130 3

5 135 3 145 1


144/164

Week 4

Deads

220 5 115

245 5 145

275 5 175

Press

75 5 40

85 5 50

95 5 60

Squats

140 5 75

155 5 95175 5 110

Bench

120 5 65

135 5 80

150 5 95


145/164

Training Maxes

Deads 300

Press 105

Squats 195

Bench 165


Deads Deads Deads

5 195 3 210 5

5 225 3 240 3

5 255 3 270 1

Press Press Press

5 70 3 75 5

5 80 3 85 3

5 90 3 95 1


5 125 3 135 5

5 145 3 155 35 165 3 175 1

Bench Bench Bench

5 105 3 115 5

5 125 3 130 3

5 140 3 150 1


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Week 4

Deads

225 5 120

255 5 150

285 5 180

Press

80 5 40

90 5 55

100 5 65

Squats

145 5 80

165 5 100185 5 115

Bench

125 5 65

140 5 85

155 5 100


147/164

Training Maxes

Deads 310

Press 110

Squats 205

Bench 170


Deads Deads Deads

5 200 3 215 5

5 235 3 250 3

5 265 3 280 1

Press Press Press

5 70 3 75 5

5 85 3 90 3

5 95 3 100 1


5 135 3 145 5

5 155 3 165 35 175 3 185 1

Bench Bench Bench

5 110 3 120 5

5 130 3 135 3

5 145 3 155 1


148/164

Week 4

Deads

235 5 125

265 5 155

295 5 185

Press

85 5 45

95 5 55

105 5 65

Squats

155 5 80

175 5 105195 5 125

Bench

130 5 70

145 5 85

160 5 100


149/164

Training Maxes

Deads 320

Press 115

Squats 215

Bench 175


Deads Deads Deads

5 210 3 225 5

5 240 3 255 3

5 270 3 290 1

Press Press Press

5 75 3 80 5

5 85 3 90 3

5 100 3 105 1


5 140 3 150 5

5 160 3 170 35 185 3 195 1

Bench Bench Bench

5 115 3 125 5

5 130 3 140 3

5 150 3 160 1


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Week 4

Deads

240 5 130

270 5 160

305 5 190

Press

85 5 45

100 5 60

110 5 70

Squats

160 5 85

185 5 110205 5 130

Bench

130 5 70

150 5 90

165 5 105


151/164

Training Maxes

Deads 330

Press 120

Squats 225

Bench 180


Deads Deads Deads

5 215 3 230 5

5 250 3 265 3

5 280 3 295 1

Press Press Press

5 80 3 85 5

5 90 3 95 3

5 100 3 110 1


5 145 3 160 5

5 170 3 180 35 190 3 205 1

Bench Bench Bench

5 115 3 125 5

5 135 3 145 3

5 155 3 160 1


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Week 4

Deads

250 5 130

280 5 165

315 5 200

Press

90 5 50

100 5 60

115 5 70

Squats

170 5 90

190 5 115215 5 135

Bench

135 5 70

155 5 90

170 5 110


153/164

Training Maxes

Deads 340

Press 125

Squats 235

Bench 185


Deads Deads Deads

5 220 3 240 5

5 255 3 270 3

5 290 3 305 1

Press Press Press

5 80 3 90 5

5 95 3 100 3

5 105 3 115 1


5 155 3 165 5

5 175 3 190 35 200 3 210 1

Bench Bench Bench

5 120 3 130 5

5 140 3 150 3

5 155 3 165 1


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Week 4

Deads

255 5 135

290 5 170

325 5 205

Press

95 5 50

105 5 65

120 5 75

Squats

175 5 95

200 5 120225 5 140

Bench

140 5 75

155 5 95

175 5 110


155/164

Training Maxes

Deads 350

Press 130

Squats 245

Bench 190


Deads Deads Deads

5 230 3 245 5

5 265 3 280 3

5 300 3 315 1

Press Press Press

5 85 3 90 5

5 100 3 105 3

5 110 3 115 1


5 160 3 170 5

5 185 3 195 35 210 3 220 1

Bench Bench Bench

5 125 3 135 5

5 145 3 150 3

5 160 3 170 1


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Week 4

Deads

265 5 140

300 5 175

335 5 210

Press

100 5 50

110 5 65

125 5 80

Squats

185 5 100

210 5 125235 5 145

Bench

145 5 75

160 5 95

180 5 115


157/164

Training Maxes

Deads 360

Press 135

Squats 255

Bench 195


Deads Deads Deads

5 235 3 250 5

5 270 3 290 3

5 305 3 325 1

Press Press Press

5 90 3 95 5

5 100 3 110 3

5 115 3 120 1


5 165 3 180 5

5 190 3 205 35 215 3 230 1

Bench Bench Bench

5 125 3 135 5

5 145 3 155 3

5 165 3 175 1


158/164

Week 4

Deads

270 5 145

305 5 180

340 5 215

Press

100 5 55

115 5 70

130 5 80

Squats

190 5 100

215 5 130240 5 155

Bench

145 5 80

165 5 100

185 5 115


159/164

Training Maxes

Deads 370

Press 140

Squats 265

Bench 200


Deads Deads Deads

5 240 3 260 5

5 280 3 295 3

5 315 3 335 1

Press Press Press

5 90 3 100 5

5 105 3 110 3

5 120 3 125 1


5 170 3 185 5

5 200 3 210 35 225 3 240 1

Bench Bench Bench

5 130 3 140 5

5 150 3 160 3

5 170 3 180 1


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Week 4

Deads

280 5 150

315 5 185

350 5 220

Press

105 5 55

120 5 70

135 5 85

Squats

200 5 105

225 5 135250 5 160

Bench

150 5 80

170 5 100

190 5 120


161/164

Training Maxes

Deads 380

Press 145

Squats 275

Bench 205


Deads Deads Deads

5 245 3 265 5

5 285 3 305 3

5 325 3 340 1

Press Press Press

5 95 3 100 5

5 110 3 115 3

5 125 3 130 1


5 180 3 195 5

5 205 3 220 35 235 3 250 1

Bench Bench Bench

5 135 3 145 5

5 155 3 165 3

5 175 3 185 1


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Week 4

Deads

285 5 150

325 5 190

360 5 230

Press

110 5 60

125 5 75

140 5 85

Squats

205 5 110

235 5 140260 5 165

Bench

155 5 80

175 5 105

195 5 125


163/164

Training Maxes

Deads 390

Press 150

Squats 285

Bench 210


Deads Deads Deads

5 255 3 275 5

5 295 3 310 3

5 330 3 350 1

Press Press Press

5 100 3 105 5

5 115 3 120 3

5 130 3 135 1


5 185 3 200 5

5 215 3 230 35 240 3 255 1

Bench Bench Bench

5 135 3 145 5

5 160 3 170 3

5 180 3 190 1


164/164

Week 4

Deads

295 5 155

330 5 195

370 5 235

Press

115 5 60

130 5 75

145 5 90

Squats

215 5 115

240 5 145270 5 170

Bench

160 5 85

180 5 105

200 5 125

Documents

5-3-1 Spread for Paul