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531 Calculator

1RM TM = 85% 5 531 % Style 5s Pro? Template Cycle


Press 140 120 do not edit this box 351 No Anchor 1
Deadlift 310 265
Bench 245 210 Only edit 1RM, %s, 5s, Template, and assistance
Squat 280 240

Week 1 3 Week 2
% Weight Reps Sets Volume % Weight

70% 145 3 1 435 0 65% 135


Bench 80% 170 3 1 510 0 Bench 75% 160
90% 190 3 1 570 0 85% 180
FSL 5x5 70% 145 5 5 3625 0 FSL 5x5 65% 135
BBB 65% 135 10 5 6750 0 BBB 65% 135
70% 170 3 1 510 0 65% 155
Squat 80% 190 3 1 570 0 Squat 75% 180
90% 215 3 1 645 0 85% 205
FSL 5x5 70% 170 5 5 4250 0 FSL 5x5 65% 155
BBS 70% 170 5 10 8500 0 BBS 65% 155
70% 85 3 1 255 0 65% 80
Press 80% 95 3 1 285 0 Press 75% 90
90% 110 3 1 330 0 85% 100
FSL 5x5 70% 85 5 5 2125 0 FSL 5x5 65% 80
BBB 50% 60 10 5 3000 0 BBB 50% 60
70% 185 3 1 555 0 65% 170
Deadlift 80% 210 3 1 630 0 Deadlift 75% 200
90% 240 3 1 720 0 85% 225
FSL 5x5 70% 185 5 5 4625 0 FSL 5x5 65% 170
BBS 70% 185 5 10 9250 0 BBS 65% 170
Tricep Pushdowns DB Press
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Pullups Shurgs
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Calculator V1.0

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5 Week 3 1
Reps Sets Volume % Weight Reps Sets Volume

5 1 675 0 75% 160 5 1 800


5 1 800 0 Bench 85% 180 3 1 540
5 1 900 0 95% 200 1 1 200
5 5 3375 0 FSL 5x5 75% 160 5 5 4000
10 5 6750 0 BBB 65% 135 10 5 6750
5 1 775 0 75% 180 5 1 900
5 1 900 0 Squat 85% 205 3 1 615
5 1 1025 0 95% 230 1 1 230
5 5 3875 0 FSL 5x5 75% 180 5 5 4500
5 10 7750 0 BBS 75% 180 5 10 9000
5 1 400 0 75% 90 5 1 450
5 1 450 0 Press 85% 100 3 1 300
5 1 500 0 95% 115 1 1 115
5 5 2000 0 FSL 5x5 75% 90 5 5 2250
10 5 3000 0 BBB 50% 60 10 5 3000
5 1 850 0 75% 200 5 1 1000
5 1 1000 0 Deadlift 85% 225 3 1 675
5 1 1125 0 95% 250 1 1 250
5 5 4250 0 FSL 5x5 75% 200 5 5 5000
5 10 8500 0 BBS 75% 200 5 10 10000
DB Press
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Shurgs
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7th Week Protocol Deload

Weight Reps

0 145 5
0 Bench 170 3-5
0 190 1
0 210 1
0
0 170 5
0 Squat 190 3-5
0 215 1
0 240 1
0
0 85 5
0 Press 95 3-5
0 110 1
0 120 1
0
0 185 5
0 Deadlift 210 3-5
0 240 1
0 265 1
0
DB Press 25-50 reps
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assistance
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movements
during 7th
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-|||=====|||- 531 -|||=====|||-
1RM TM = 85% 5 531 % Style 5s Pro? Template Cycle
Press 140 120 do not edit this box 531 No Leader 1
Deadlift 310 265
Bench 245 210 Only edit 1RM, %s, 5s, Template, and assistance
Squat 280 240

Week 1 5 Week 2
% Weight Reps Sets Volume % Weight

65% 135 5 1 675 0 70% 145


Bench 75% 160 5 1 800 0 Bench 80% 170
85% 180 5 1 900 0 90% 190
FSL 5x5 65% 135 5 5 3375 0 FSL 5x5 70% 145
BBB 65% 135 10 5 6750 0 BBB 65% 135
65% 155 5 1 775 0 70% 170
Squat 75% 180 5 1 900 0 Squat 80% 190
85% 205 5 1 1025 0 90% 215
FSL 5x5 65% 155 5 5 3875 0 FSL 5x5 70% 170
BBS 65% 155 5 10 7750 0 BBS 70% 170
65% 80 5 1 400 0 70% 85
Press 75% 90 5 1 450 0 Press 80% 95
85% 100 5 1 500 0 90% 110
FSL 5x5 65% 80 5 5 2000 0 FSL 5x5 70% 85
BBB 50% 60 10 5 3000 0 BBB 50% 60
65% 170 5 1 850 0 70% 185
Deadlift 75% 200 5 1 1000 0 Deadlift 80% 210
85% 225 5 1 1125 0 90% 240
FSL 5x5 65% 170 5 5 4250 0 FSL 5x5 70% 185
BBS 65% 170 5 10 8500 0 BBS 70% 185
Dips Push ups
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Pullups Face Pulls


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CONDITIONING CONDITIONING
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3 Week 3 1
Reps Sets Volume % Weight Reps Sets Volume

3 1 435 0 75% 160 5 1 800


3 1 510 0 Bench 85% 180 3 1 540
3 1 570 0 95% 200 1 1 200
5 5 3625 0 FSL 5x5 75% 160 5 5 4000
10 5 6750 0 BBB 65% 135 10 5 6750
3 1 510 0 75% 180 5 1 900
3 1 570 0 Squat 85% 205 3 1 615
3 1 645 0 95% 230 1 1 230
5 5 4250 0 FSL 5x5 75% 180 5 5 4500
5 10 8500 0 BBS 75% 180 5 10 9000
3 1 255 0 75% 90 5 1 450
3 1 285 0 Press 85% 100 3 1 300
3 1 330 0 95% 115 1 1 115
5 5 2125 0 FSL 5x5 75% 90 5 5 2250
10 5 3000 0 BBB 50% 60 10 5 3000
3 1 555 0 75% 200 5 1 1000
3 1 630 0 Deadlift 85% 225 3 1 675
3 1 720 0 95% 250 1 1 250
5 5 4625 0 FSL 5x5 75% 200 5 5 5000
5 10 9250 0 BBS 75% 200 5 10 10000
DB Press
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ONDITIONING CONDITIONING
7th Week Protocol TM Test

Weight Reps

0 145 5
0 Bench 170 5
0 190 5
0 210 3-5
0
0 170 5
0 Squat 190 5
0 215 5
0 240 3-5
0
0 85 5
0 Press 95 5
0 110 5
0 120 3-5
0
0 185 5
0 Deadlift 210 5
0 240 5
0 265 3-5
0
Plate Raise 25-50 reps
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Rows
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during 7th
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-|||=====|||- GOD IS A BEAST -|||=====|||-
Type: Reps After 6th week, increase TM and start again Cycle 5 1RM
Leader 5 ONLY 2 leaders, 1 anchor 1 Press 145
Deadlift 320
Bench 250
Strength 1 Strength 2 Strength 3 Squat 270
70% 5 65% 5 70% 5
80% 5 75% 5 80% 5
90% 5 85% 5 90% 5
75% 5 70% 5 80% 5
85% 5 80% 5 90% 5
95% 5 90% 5 100% 1-3
Mark Complete
LEADER CYCLE
Week 1
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
160 5 140 10x5 190 5 80 10x5
185 5 215 5
205 5 245 5
175 5 205 5
195 5 230 5
220 5 255 5
DB Press
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CONDITIONING
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Rows
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25-50 reps for all assistance


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Week 2
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
150 10x5 150 5 175 10x5 90 5
170 5 100 5
195 5 115 5
160 5 95 5
185 5 105 5
205 5 120 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 3
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
150 5 150 10x5 175 5 90 10x5
175 5 205 5
195 5 230 5
160 5 190 5
185 5 215 5
205 5 245 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 4
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
160 10x5 140 5 190 10x5 80 5
160 5 95 5
185 5 105 5
150 5 90 5
170 5 100 5
195 5 115 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 5
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
160 5 160 10x5 190 5 95 10x5
185 5 215 5
205 5 245 5
185 5 215 5
205 5 245 5
230 5 270 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 6
MONDAY | Squat TUESDAY | Bench Thursday | Deadlift Friday | Press 0
Weight Reps Weight Reps Weight Reps Weight Reps
175 10x5 150 5 205 10x5 90 5
170 5 100 5
195 5 115 5
170 5 100 5
195 5 115 5
215 5 125 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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TM = 85% • Ideal for size and strength.
125 • Horrible for people who lack patience.
270 • Great for those with a lot of training time and can recover well.
215 • Leader done for 2 cycles, then move to anchor
• 85%TM.
230

Mark Complete
ANCHOR CYCLE
Week 1
0 MONDAY TUESDAY Thursday Friday
Squat Deadlift Squat Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
160 3 175 5x5 150 5x5 190 3
185 3 Press Bench 215 3
205 3+ 90 3 150 3 245 3+
175 3 100 3 170 3 205 3
195 3 115 3+ 195 3+ 230 3
220 3+ 95 3 160 3 255 3+
Bench 105 3 185 3 Press
140 5x5 120 3+ 205 3+ 80 5x5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 2
MONDAY TUESDAY Thursday Friday
Squat Deadlift Squat Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
150 3 190 5x5 160 5x5 175 3
175 3 Press Bench 205 3
195 3+ 80 3 140 3 230 3+
160 3 95 3 160 3 190 3
185 3 105 3+ 185 3+ 215 3
205 3+ 90 3 150 3 245 3+
Bench 100 3 170 3 Press
150 5x5 115 3+ 195 3+ 90 5x5
Tricep Pushdowns
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CONDITIONING
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Pullups
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0 25-50 reps for all assistance


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Week 3
MONDAY TUESDAY Thursday Friday
Squat Deadlift Squat Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
160 3 205 5x5 175 5x5 190 3
185 3 Press Bench 215 3
205 3+ 90 3 150 3 245 3+
185 3 100 3 170 3 215 3
205 3 115 3+ 195 3+ 245 3
230 3+ 100 3 170 3 270 3+
Bench 115 3 195 3 Press
160 5x5 125 3+ 215 3+ 95 5x5
0
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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0
GIAB Volume
Week Squat Bench Dead
1 5700 7000 6700
. 2 7500 5325 8750
3 5350 7500 6300
4 8000 5000 9500
5 5850 8000 6900
6 8750 5475 10250

12000

Mark Complete
10000

0 8000

6000

4000

2000

0
GIAB Volume Week 1 2

Week

0
0
Press
4000
3125
4500
2925
4750
3225

Column Z
Column AA
Column AB
Column AC

ek 1 2 3 4 5 6

Week
-|||=====|||- COFFINWORM -|||=====|||-
Type: Cycle 2 Leader Cycles 5 1RM
Leader 1 Press 140
Leader Deadlift 310
Leader %s Bench 250
Week 1 Reps Week 2 Reps Week 3 Reps Squat 275
70% 5 70% 5 65% 5
80% 5 80% 5 75% 5 Italicized reps = PR set
90% 5 90% 5 85% 3x5
80% 5 80% 5
90% 3-5 90% 3-5
100% 1-3 100% 1-3
Mark Complete
Leader CYCLE
Week 1
MONDAY TUESDAY Thursday Friday 0
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
165 5 85 5 150 5 185 5
190 5 95 5 170 5 210 5
210 5 110 5 195 5 240 5
190 5 95 5 170 5 210 5
210 3-5 110 3-5 195 3-5 240 3-5
235 1-3 120 1-3 215 1-3 265 1-3
Bench Deadlift Squat OHP
150 5x5 185 5x5 165 5x5 85 5x5
Tricep Pushdowns
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25-50 reps for all assistance


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Week 2
MONDAY TUESDAY Thursday Friday 0
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
165 5 85 5 150 5 185 5
190 5 95 5 170 5 210 5
210 5 110 5 195 5 240 5
190 5 95 5 170 5 210 5
210 3-5 110 3-5 195 3-5 240 3-5
235 1-3 120 1-3 215 1-3 265 1-3
Bench Deadlift Squat OHP
150 5x5 185 5x5 165 5x5 85 5x5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 3
MONDAY TUESDAY Thursday Friday 0
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
155 5 80 5 140 5 170 5
175 5 90 5 160 5 200 5
200 5 100 5 185 5 225 5
200 5 100 5 185 5 225 5
200 5 100 5 185 5 225 5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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TM = 85% • Great for strength.
120 • Ideal for intermediate to advanced lifters.
265 • 85-90% TM.
215 Anchor %'s
235 Week 1 Reps Week 2 Reps Week 3 Reps
70% 5 70% 5 65% 5
eps = PR set 80% 5 80% 5 75% 5
90% 5 90% 5 85% PR
80% 5 80% 5
90% 3-5 90% 3-5
100% PR&Joker 100% PR&Joker
Mark Complete
ANCHOR CYCLE
Week 1
0 MONDAY TUESDAY Thursday Friday
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
165 5 85 5 150 5 185 5
190 5 95 5 170 5 210 5
210 5 110 5 195 5 240 5
190 5 95 5 170 5 210 5
210 3-5 110 3-5 195 3-5 240 3-5
235 PR 120 PR 215 PR 265 PR
Bench Deadlift Squat OHP
150 5x5 185 5x5 165 5x5 85 5x5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 2
0 MONDAY TUESDAY Thursday Friday
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
165 5 85 5 150 5 185 5
190 5 95 5 170 5 210 5
210 5 110 5 195 5 240 5
190 5 95 5 170 5 210 5
210 3-5 110 3-5 195 3-5 240 3-5
235 PR 120 PR 215 PR 265 PR
Bench Deadlift Squat OHP
150 5x5 185 5x5 165 5x5 85 5x5
Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Week 3
0 MONDAY TUESDAY Thursday Friday
Squat OHP Bench Deadlift
Weight Reps Weight Reps Weight Reps Weight Reps
155 5 80 5 140 5 170 5
175 5 90 5 160 5 200 5
200 PR 100 PR 185 PR 225 PR

Tricep Pushdowns
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CONDITIONING
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Pullups
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25-50 reps for all assistance


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Mark Complete

0
0
Push Pull SL/Core
Dips Pullups Back Raises
Push ups Rows SLDL
DB Press Curls Abs
Tricep Pushdown Face Pulls Lunge
Plate Raise Shurgs Farmer Walk
DB Squat
Exercise (TM, 1RM)
Cycle Start Date
Squat Bench Deadlift
1 Leader 1 (BBB) ? ? ? ? ? ?
2 Leader 2 (BBB) 3/26/2018 230 270 205 240 255
Deload 4/16/2018 230 270 205 240 255
3 Anchor (PR,Joker,FSL) 4/23/2018 240 280 210 245 265
TM Test 5/14/2018 240 280 210 245 265
4 God is a Beast (Leader 1) 5/21/2018 230 270 215 250 270
5 God is a Beast (Leader 2) 0 0 0
Deload 0 0 0
6 God is a Beast (Anchor) 0 0 0
TM Test 0 0 0
Coffinworm? 0 0 0
Leviathan? 0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
RM)
TM % BBB %
Deadlift Press
? ? ? 85% 50%
300 115 135 85% 50%
300 115 135 85%
310 120 140 85%
310 120 140 85%
320 125 145 85%
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Rep PRs
Reps Squat Bench Deadlift OHP
1 315 250 355 150
2
3
4
5 220 265
6
7
8 250
9 210 115
10+ 200