8/8/2019 531 Spread
1/24
Sheet1
Page 1
True Maxes Training Maxes
Deads 335 301.5
Press 140 126
Squats 315 283.5
Bench 225 202.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 195 3 210 5
5 225 3 240 3
5 255 3 270 1
Press Press Press
5 80 3 90 5
5 95 3 100 3
5 105 3 115 1
Squats Squats Squats
5 185 3 200 5
5 215 3 225 3
5 240 3 255 1
Bench Bench Bench
5 130 3 140 5
5 150 3 160 3
5 170 3 180 1
8/8/2019 531 Spread
2/24
Sheet1
Page 2
Week 4
Deads
225 5 120
255 5 150
285 5 180
Press
95 5 50
105 5 65
120 5 75
Squats
215 5 115
240 5 140
270 5 170
Bench
150 5 80
170 5 100
190 5 120
8/8/2019 531 Spread
3/24
Sheet2
Page 3
Training Maxes
Deads 311.5
Press 131
Squats 293.5
Bench 207.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 200 3 220 5
5 235 3 250 3
5 265 3 280 1
Press Press Press
5 85 3 90 5
5 100 3 105 3
5 110 3 120 1
Squats Squats Squats
5 190 3 205 5
5 220 3 235 3
5 250 3 265 1
Bench Bench Bench
5 135 3 145 5
5 155 3 165 3
5 175 3 185 1
8/8/2019 531 Spread
4/24
Sheet2
Page 4
Week 4
Deads
235 5 125
265 5 155
295 5 185
Press
100 5 50
110 5 65
125 5 80
Squats
220 5 115
250 5 145
280 5 175
Bench
155 5 85
175 5 105
195 5 125
8/8/2019 531 Spread
5/24
Sheet3
Page 5
Training Maxes
Deads 321.5
Press 136
Squats 303.5
Bench 212.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 210 3 225 5
5 240 3 255 3
5 275 3 290 1
Press Press Press
5 90 3 95 5
5 100 3 110 3
5 115 3 120 1
Squats Squats Squats
5 195 3 210 5
5 230 3 245 3
5 260 3 275 1
Bench Bench Bench
5 140 3 150 5
5 160 3 170 3
5 180 3 190 1
8/8/2019 531 Spread
6/24
Sheet3
Page 6
Week 4
Deads
240 5 130
275 5 160
305 5 195
Press
100 5 55
115 5 70
130 5 80
Squats
230 5 120
260 5 150
290 5 180
Bench
160 5 85
180 5 105
200 5 130
8/8/2019 531 Spread
7/24
Sheet4
Page 7
Training Maxes
Deads 331.5
Press 141
Squats 313.5
Bench 217.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 215 3 230 5
5 250 3 265 3
5 280 3 300 1
Press Press Press
5 90 3 100 5
5 105 3 115 3
5 120 3 125 1
Squats Squats Squats
5 205 3 220 5
5 235 3 250 3
5 265 3 280 1
Bench Bench Bench
5 140 3 150 5
5 165 3 175 3
5 185 3 195 1
8/8/2019 531 Spread
8/24
Sheet4
Page 8
Week 4
Deads
250 5 135
280 5 165
315 5 200
Press
105 5 55
120 5 70
135 5 85
Squats
235 5 125
265 5 155
300 5 190
Bench
165 5 85
185 5 110
205 5 130
8/8/2019 531 Spread
9/24
Sheet5
Page 9
Training Maxes
Deads 341.5
Press 146
Squats 323.5
Bench 222.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 220 3 240 5
5 255 3 275 3
5 290 3 305 1
Press Press Press
5 95 3 100 5
5 110 3 115 3
5 125 3 130 1
Squats Squats Squats
5 210 3 225 5
5 245 3 260 3
5 275 3 290 1
Bench Bench Bench
5 145 3 155 5
5 165 3 180 3
5 190 3 200 1
8/8/2019 531 Spread
10/24
Sheet5
Page 10
Week 4
Deads
255 5 135
290 5 170
325 5 205
Press
110 5 60
125 5 75
140 5 90
Squats
245 5 130
275 5 160
305 5 195
Bench
165 5 90
190 5 110
210 5 135
8/8/2019 531 Spread
11/24
Sheet6
Page 11
Training Maxes
Deads 351.5
Press 151
Squats 333.5
Bench 227.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 230 3 245 5
5 265 3 280 3
5 300 3 315 1
Press Press Press
5 100 3 105 5
5 115 3 120 3
5 130 3 135 1
Squats Squats Squats
5 215 3 235 5
5 250 3 265 3
5 285 3 300 1
Bench Bench Bench
5 150 3 160 5
5 170 3 180 3
5 195 3 205 1
8/8/2019 531 Spread
12/24
Sheet6
Page 12
Week 4
Deads
265 5 140
300 5 175
335 5 210
Press
115 5 60
130 5 75
145 5 90
Squats
250 5 135
285 5 165
315 5 200
Bench
170 5 90
195 5 115
215 5 135
8/8/2019 531 Spread
13/24
Sheet7
Page 13
Training Maxes
Deads 361.5
Press 156
Squats 343.5
Bench 232.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 235 3 255 5
5 270 3 290 3
5 305 3 325 1
Press Press Press
5 100 3 110 5
5 115 3 125 3
5 135 3 140 1
Squats Squats Squats
5 225 3 240 5
5 260 3 275 3
5 290 3 310 1
Bench Bench Bench
5 150 3 165 5
5 175 3 185 3
5 200 3 210 1
8/8/2019 531 Spread
14/24
Sheet7
Page 14
Week 4
Deads
270 5 145
305 5 180
345 5 215
Press
115 5 60
135 5 80
150 5 95
Squats
260 5 135
290 5 170
325 5 205
Bench
175 5 95
200 5 115
220 5 140
8/8/2019 531 Spread
15/24
Sheet8
Page 15
Training Maxes
Deads 371.5
Press 161
Squats 353.5
Bench 237.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 240 3 260 5
5 280 3 295 3
5 315 3 335 1
Press Press Press
5 105 3 115 5
5 120 3 130 3
5 135 3 145 1
Squats Squats Squats
5 230 3 245 5
5 265 3 285 3
5 300 3 320 1
Bench Bench Bench
5 155 3 165 5
5 180 3 190 3
5 200 3 215 1
8/8/2019 531 Spread
16/24
Sheet8
Page 16
Week 4
Deads
280 5 150
315 5 185
355 5 225
Press
120 5 65
135 5 80
155 5 95
Squats
265 5 140
300 5 175
335 5 210
Bench
180 5 95
200 5 120
225 5 145
8/8/2019 531 Spread
17/24
Sheet9
Page 17
Training Maxes
Deads 381.5
Press 166
Squats 363.5
Bench 242.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 250 3 265 5
5 285 3 305 3
5 325 3 345 1
Press Press Press
5 110 3 115 5
5 125 3 135 3
5 140 3 150 1
Squats Squats Squats
5 235 3 255 5
5 275 3 290 3
5 310 3 325 1
Bench Bench Bench
5 160 3 170 5
5 180 3 195 3
5 205 3 220 1
8/8/2019 531 Spread
18/24
Sheet9
Page 18
Week 4
Deads
285 5 155
325 5 190
360 5 230
Press
125 5 65
140 5 85
160 5 100
Squats
275 5 145
310 5 180
345 5 220
Bench
180 5 95
205 5 120
230 5 145
8/8/2019 531 Spread
19/24
Sheet10
Page 19
Training Maxes
Deads 391.5
Press 171
Squats 373.5
Bench 247.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 255 3 275 5
5 295 3 315 3
5 335 3 350 1
Press Press Press
5 110 3 120 5
5 130 3 135 3
5 145 3 155 1
Squats Squats Squats
5 245 3 260 5
5 280 3 300 3
5 315 3 335 1
Bench Bench Bench
5 160 3 175 5
5 185 3 200 3
5 210 3 225 1
8/8/2019 531 Spread
20/24
Sheet10
Page 20
Week 4
Deads
295 5 155
335 5 195
370 5 235
Press
130 5 70
145 5 85
160 5 105
Squats
280 5 150
315 5 185
355 5 225
Bench
185 5 100
210 5 125
235 5 150
8/8/2019 531 Spread
21/24
Sheet11
Page 21
Training Maxes
Deads 401.5
Press 176
Squats 383.5
Bench 252.5
Week 1 Week 2 Week 3
Deads Deads Deads
5 260 3 280 5
5 300 3 320 3
5 340 3 360 1
Press Press Press
5 115 3 125 5
5 130 3 140 3
5 150 3 160 1
Squats Squats Squats
5 250 3 270 5
5 290 3 305 3
5 325 3 345 1
Bench Bench Bench
5 165 3 175 5
5 190 3 200 3
5 215 3 225 1
8/8/2019 531 Spread
22/24
Sheet11
Page 22
Week 4
Deads
300 5 160
340 5 200
380 5 240
Press
130 5 70
150 5 90
165 5 105
Squats
290 5 155
325 5 190
365 5 230
Bench
190 5 100
215 5 125
240 5 150
8/8/2019 531 Spread
23/24
Sheet12
Page 23
Training Maxes
Deads 315
Press 135
Squats 225
Bench 215
Week 1 Week 2 Week 3
Deads Deads Deads
5 205 3 220 5
5 235 3 250 3
5 270 3 285 1
Press Press Press
5 90 3 95 5
5 100 3 110 3
5 115 3 120 1
Squats Squats Squats
5 145 3 160 5
5 170 3 180 3
5 190 3 205 1
Bench Bench Bench
5 140 3 150 5
5 160 3 170 3
5 185 3 195 1
8/8/2019 531 Spread
24/24
Sheet12
Page 24
Week 4
Deads
235 5 125
270 5 160
300 5 190
Press
100 5 55
115 5 70
130 5 80
Squats
170 5 90
190 5 115
215 5 135
Bench
160 5 85
185 5 110
205 5 130