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8/8/2019 5-3-1 calculator
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Squat: 265
Bench:200
Deadlift: 370
OH Press: 120
Wave 1 Wave 2Weight Reps Weight Reps
Squat 170 5 Squat 185 3
200 5 210 3
225 5+ 240 3+
Bench 130 5 Bench 140 3
150 5 160 3
170 5+ 180 3+
Deadlift 240 5 Deadlift 260 3
280 5 295 3
315 5+ 335 3+
OH Press 80 5 OH Press 85 3
90 5 95 3
100 5+ 110 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 200 5 Squat 105 5
225 3 135 5
250 1+ 160 5
Bench 150 5 Bench 80 5
170 3 100 5
190 1+ 120 5
Deadlift 280 5 Deadlift 150 5
315 3 185 5
350 1+ 220 5
OH Press 90 5 OH Press 50 5
100 3 60 5
115 1+ 70 5
8/8/2019 5-3-1 calculator
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Squat: 270
Bench:205
Deadlift: 380
OH Press: 125
Wave 1 Wave 2Weight Reps Weight Reps
Squat 175 5 Squat 190 3
205 5 215 3
230 5+ 245 3+
Bench 135 5 Bench 145 3
155 5 165 3
175 5+ 185 3+
Deadlift 245 5 Deadlift 265 3
285 5 305 3
325 5+ 340 3+
OH Press 80 5 OH Press 90 3
95 5 100 3
105 5+ 115 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 205 5 Squat 110 5
230 3 135 5
255 1+ 160 5
Bench 155 5 Bench 80 5
175 3 105 5
195 1+ 125 5
Deadlift 285 5 Deadlift 150 5
325 3 190 5
360 1+ 230 5
OH Press 95 5 OH Press 50 5
105 3 65 5
120 1+ 75 5
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Squat: 275
Bench:210
Deadlift: 385
OH Press: 130
Wave 1 Wave 2Weight Reps Weight Reps
Squat 180 5 Squat 195 3
205 5 220 3
235 5+ 250 3+
Bench 135 5 Bench 145 3
160 5 170 3
180 5+ 190 3+
Deadlift 250 5 Deadlift 270 3
290 5 310 3
325 5+ 345 3+
OH Press 85 5 OH Press 90 3
100 5 105 3
110 5+ 115 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 205 5 Squat 110 5
235 3 140 5
260 1+ 165 5
Bench 160 5 Bench 85 5
180 3 105 5
200 1+ 125 5
Deadlift 290 5 Deadlift 155 5
325 3 195 5
365 1+ 230 5
OH Press 100 5 OH Press 50 5
110 3 65 5
125 1+ 80 5
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Squat: 280
Bench:215
Deadlift: 390
OH Press: 135
Wave 1 Wave 2Weight Reps Weight Reps
Squat 180 5 Squat 195 3
210 5 225 3
240 5+ 250 3+
Bench 140 5 Bench 150 3
160 5 170 3
185 5+ 195 3+
Deadlift 255 5 Deadlift 275 3
295 5 310 3
330 5+ 350 3+
OH Press 90 5 OH Press 95 3
100 5 110 3
115 5+ 120 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 210 5 Squat 110 5
240 3 140 5
265 1+ 170 5
Bench 160 5 Bench 85 5
185 3 110 5
205 1+ 130 5
Deadlift 295 5 Deadlift 155 5
330 3 195 5
370 1+ 235 5
OH Press 100 5 OH Press 55 5
115 3 70 5
130 1+ 80 5
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Squat: 285
Bench:220
Deadlift: 395
OH Press: 140
Wave 1 Wave 2Weight Reps Weight Reps
Squat 185 5 Squat 200 3
215 5 230 3
240 5+ 255 3+
Bench 145 5 Bench 155 3
165 5 175 3
185 5+ 200 3+
Deadlift 255 5 Deadlift 275 3
295 5 315 3
335 5+ 355 3+
OH Press 90 5 OH Press 100 3
105 5 110 3
120 5+ 125 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 215 5 Squat 115 5
240 3 145 5
270 1+ 170 5
Bench 165 5 Bench 90 5
185 3 110 5
210 1+ 130 5
Deadlift 295 5 Deadlift 160 5
335 3 200 5
375 1+ 235 5
OH Press 105 5 OH Press 55 5
120 3 70 5
135 1+ 85 5
8/8/2019 5-3-1 calculator
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Squat: 290
Bench:225
Deadlift: 400
OH Press: 145
Wave 1 Wave 2Weight Reps Weight Reps
Squat 190 5 Squat 205 3
220 5 230 3
245 5+ 260 3+
Bench 145 5 Bench 160 3
170 5 180 3
190 5+ 205 3+
Deadlift 260 5 Deadlift 280 3
300 5 320 3
340 5+ 360 3+
OH Press 95 5 OH Press 100 3
110 5 115 3
125 5+ 130 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 220 5 Squat 115 5
245 3 145 5
275 1+ 175 5
Bench 170 5 Bench 90 5
190 3 115 5
215 1+ 135 5
Deadlift 300 5 Deadlift 160 5
340 3 200 5
380 1+ 240 5
OH Press 110 5 OH Press 60 5
125 3 75 5
140 1+ 85 5
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Squat: 295
Bench:230
Deadlift: 405
OH Press: 150
Wave 1 Wave 2Weight Reps Weight Reps
Squat 190 5 Squat 205 3
220 5 235 3
250 5+ 265 3+
Bench 150 5 Bench 160 3
175 5 185 3
195 5+ 205 3+
Deadlift 265 5 Deadlift 285 3
305 5 325 3
345 5+ 365 3+
OH Press 100 5 OH Press 105 3
115 5 120 3
130 5+ 135 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 220 5 Squat 120 5
250 3 150 5
280 1+ 175 5
Bench 175 5 Bench 90 5
195 3 115 5
220 1+ 140 5
Deadlift 305 5 Deadlift 160 5
345 3 205 5
385 1+ 245 5
OH Press 115 5 OH Press 60 5
130 3 75 5
145 1+ 90 5
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Squat: 300
Bench:235
Deadlift: 410
OH Press: 155
Wave 1 Wave 2Weight Reps Weight Reps
Squat 195 5 Squat 210 3
225 5 240 3
255 5+ 270 3+
Bench 155 5 Bench 165 3
175 5 190 3
200 5+ 210 3+
Deadlift 265 5 Deadlift 285 3
310 5 330 3
350 5+ 370 3+
OH Press 100 5 OH Press 110 3
115 5 125 3
130 5+ 140 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 225 5 Squat 120 5
255 3 150 5
285 1+ 180 5
Bench 175 5 Bench 95 5
200 3 120 5
225 1+ 140 5
Deadlift 310 5 Deadlift 165 5
350 3 205 5
390 1+ 245 5
OH Press 115 5 OH Press 60 5
130 3 80 5
145 1+ 95 5
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Squat: 305
Bench:240
Deadlift: 415
OH Press: 160
Wave 1 Wave 2Weight Reps Weight Reps
Squat 200 5 Squat 215 3
230 5 245 3
260 5+ 275 3+
Bench 155 5 Bench 170 3
180 5 190 3
205 5+ 215 3+
Deadlift 270 5 Deadlift 290 3
310 5 330 3
355 5+ 375 3+
OH Press 105 5 OH Press 110 3
120 5 130 3
135 5+ 145 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 230 5 Squat 120 5
260 3 155 5
290 1+ 185 5
Bench 180 5 Bench 95 5
205 3 120 5
230 1+ 145 5
Deadlift 310 5 Deadlift 165 5
355 3 210 5
395 1+ 250 5
OH Press 120 5 OH Press 65 5
135 3 80 5
150 1+ 95 5
8/8/2019 5-3-1 calculator
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Squat: 310
Bench:245
Deadlift: 420
OH Press: 165
Wave 1 Wave 2Weight Reps Weight Reps
Squat 200 5 Squat 215 3
235 5 250 3
265 5+ 280 3+
Bench 160 5 Bench 170 3
185 5 195 3
210 5+ 220 3+
Deadlift 275 5 Deadlift 295 3
315 5 335 3
355 5+ 380 3+
OH Press 105 5 OH Press 115 3
125 5 130 3
140 5+ 150 3+
8/8/2019 5-3-1 calculator
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 235 5 Squat 125 5
265 3 155 5
295 1+ 185 5
Bench 185 5 Bench 100 5
210 3 125 5
235 1+ 145 5
Deadlift 315 5 Deadlift 170 5
355 3 210 5
400 1+ 250 5
OH Press 125 5 OH Press 65 5
140 3 85 5
155 1+ 100 5
8/8/2019 5-3-1 calculator
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Squat: 315
Bench:250
Deadlift: 425
OH Press: 170
Wave 1 Wave 2Weight Reps Weight Reps
Squat 205 5 Squat 220 3
235 5 250 3
270 5+ 285 3+
Bench 165 5 Bench 175 3
190 5 200 3
215 5+ 225 3+
Deadlift 275 5 Deadlift 300 3
320 5 340 3
360 5+ 385 3+
OH Press 110 5 OH Press 120 3
130 5 135 3
145 5+ 155 3+
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 235 5 Squat 125 5
270 3 160 5
300 1+ 190 5
Bench 190 5 Bench 100 5
215 3 125 5
240 1+ 150 5
Deadlift 320 5 Deadlift 170 5
360 3 215 5
405 1+ 255 5
OH Press 130 5 OH Press 70 5
145 3 85 5
160 1+ 100 5
8/8/2019 5-3-1 calculator
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Squat: 320
Bench:255
Deadlift: 430
OH Press: 175
Wave 1 Wave 2Weight Reps Weight Reps
Squat 210 5 Squat 225 3
240 5 255 3
270 5+ 290 3+
Bench 165 5 Bench 180 3
190 5 205 3
215 5+ 230 3+
Deadlift 280 5 Deadlift 300 3
325 5 345 3
365 5+ 385 3+
OH Press 115 5 OH Press 125 3
130 5 140 3
150 5+ 160 3+
8/8/2019 5-3-1 calculator
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Wave 3 Wave 4 - DELOADWeight Reps Weight Reps
Squat 240 5 Squat 130 5
270 3 160 5
305 1+ 190 5
Bench 190 5 Bench 100 5
215 3 130 5
240 1+ 155 5
Deadlift 325 5 Deadlift 170 5
365 3 215 5
410 1+ 260 5
OH Press 130 5 OH Press 70 5
150 3 90 5
165 1+ 105 5
