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
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’
