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Home » 531 » 531 Powerlifting Overwarm Singles Spreadsheet

531 Powerlifting Overwarm Singles Spreadsheet

October 16, 2012 By Gregor Winter

Redditor OVERLY_CYNICAL made a 531 spreadsheet variation that incorporates ‘Overwarm Singles’ (a.k.a. PAP – Post Activation Potentiation).

Basically throwing in a heavier single after your warm up reps and before your work set.

Get the 5/3/1 for Powerlifting paperback / ebook to understand the program.

Features:

  • the cycle goes 3/5/1 so it’s heavy-light-heavy-light
  • You type your AMRAP score in the red box and it’ll calculate your 1RM
  • It’s in kilograms

Example:

Week 1:

  • 3 x 70%
  • 3 x 80%
  • 1 x 90%
  • 1 x 95% (week 3’s 1+)
  • 3+ x 90%

Week 2:

5/5/5+ as prescribed in the 5/3/1 book.

Week 3 is the same style as Week 1, the single is your training max, and Week 4 is a deload.

Get it here:

  • open the Spreadsheet on Google Docs
  • choose ‘File’ – ‘Open with’ – ‘Google Spreadsheets’

531 Overwarm Singles Spreadsheet

Filed Under: 531, spreadsheet

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

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