531 Powerlifting Overwarm Singles Spreadsheet

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’