Sheet1 5/3/1 Boring But Big Calculator 5/3/1 system by Jim Wendler Calculator by http://www.workout-calculator.

com Enter your 1RM (Wendler recommends starting with 90% of your 1RM) into fields like this. Enter your 'Boring But Big' percentage (BBB %) into fields like this. Between 40-60% (start light). Each cycle, increase the estimate 1RM on the military press and bench press by 2.5kg and the squat and deadlift by 5kg. Enter your own progression in the darker grey boxes for these accessory exercises. Week 1 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

195 80 97.5 117.5 127.5 147.5 167.5 97.5 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

305 122.5 152.5 185 200 230 260 152.5 0

BENCH PRESS DAY Estimate 1RM 330 BENCH PRESS WU 1 x 5 132.5 WU 1 x 5 165 WU 1 x 3 200 1x5 215 1x5 247.5 1 x 5 om 282.5 BENCH PRESS 5 x 10 165 DB ROW 5 x 10 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

195 80 97.5 117.5 137.5 157.5 177.5 97.5 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

305 122.5 152.5 185 215 245 275 152.5 0

BENCH PRESS DAY Estimate 1RM 330 BENCH PRESS WU 1 x 5 132.5 WU 1 x 5 165 WU 1 x 3 200 1x3 232.5 1x3 265 1 x 3 om 297.5 BENCH PRESS 5 x 10 165 DB ROW 5 x 10 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

195 80 97.5 117.5 147.5 167.5 187.5 97.5 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

305 122.5 152.5 185 230 260 290 152.5 0

BENCH PRESS DAY Estimate 1RM 330 BENCH PRESS WU 1 x 5 132.5 WU 1 x 5 165 WU 1 x 3 200 1x5 247.5 1x3 282.5 1 x 1 om 315 BENCH PRESS 5 x 10 165 DB ROW 5 x 10 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

195

DEADLIFT DAY Estimate 1RM WARMUP

305

BENCH PRESS DAY Estimate 1RM WARMUP

330

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

80 97.5 117.5 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

122.5 152.5 185 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

132.5 165 200 0 0

SQU 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP

200 80 100 120 130 150 170 100

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES

315 127.5 157.5 190 205 237.5 270 157.5

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW

335 135 167.5 202.5 220 252.5 285 167.5

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG

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Sheet1 5 x 10 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 0 5 x 10 0 5 x 10 0 5 x 10

200 80 100 120 140 160 180 100 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

315 127.5 157.5 190 222.5 252.5 285 157.5 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

335 135 167.5 202.5 235 270 302.5 167.5 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

200 80 100 120 150 170 190 100 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

315 127.5 157.5 190 237.5 270 300 157.5 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

335 135 167.5 202.5 252.5 285 320 167.5 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

200

DEADLIFT DAY Estimate 1RM WARMUP

315

BENCH PRESS DAY Estimate 1RM WARMUP

335

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

80 100 120 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

127.5 157.5 190 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

135 167.5 202.5 0 0

SQU 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM MILITARY PRESS

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 72.5 82.5 95 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 77.5 90 100 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

65

DEADLIFT DAY Estimate 1RM DEADLIFT

180

BENCH PRESS DAY Estimate 1RM BENCH PRESS

110

SQUA Estimate 1RM SQU

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Sheet1 WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 27.5 32.5 40 50 57.5 62.5 32.5 0 WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 72.5 90 110 135 155 172.5 90 0 WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10 45 55 67.5 82.5 95 105 55 0

WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

110

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

45 55 67.5 0 0

SQU 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 72.5 82.5 95 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 77.5 90 100 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 82.5 95 105 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

110

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om

27.5 32.5 40

DEADLIFT 1x5 1x5 1 x 5 om

72.5 90 110 Page 3

BENCH PRESS 1x5 1x5 1 x 5 om

45 55 67.5

SQU 1x5 1x5 1 x 5 om

Sheet1 MILITARY PRESS 5 x 10 CHIN UP 5 x 10 0 0 DEADLIFT 5 x 10 LEG RAISES 5 x 10 0 0 BENCH PRESS 5 x 10 DB ROW 5 x 10 0 0

SQU 5 x 10 LEG 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 72.5 82.5 95 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 77.5 90 100 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 82.5 95 105 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

110

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

45 55 67.5 0 0

SQU 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 117.5 135 155 90 0 Page 4

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 72.5 82.5 95 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

Sheet1 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 127.5 145 162.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 77.5 90 100 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQU 5 x 10 LEG 5 x 10

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

180 72.5 90 110 135 155 172.5 90 0

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10

110 45 55 67.5 82.5 95 105 55 0

SQUA Estimate 1RM SQU WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQU 5 x 10 LEG 5 x 10

65

DEADLIFT DAY Estimate 1RM WARMUP

180

BENCH PRESS DAY Estimate 1RM WARMUP

110

SQUA Estimate 1RM WAR

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

27.5 32.5 40 0 0

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

72.5 90 110 0 0

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

45 55 67.5 0 0

SQU 1x5 1x5 1 x 5 om SQU 5 x 10 LEG 5 x 10

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Sheet1

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130 52.5 65 80 85 97.5 112.5 BBB % -> 65 50

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Sheet1 0

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

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130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

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130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

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Sheet1 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

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130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

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130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

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130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

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130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

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130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

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130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

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130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 Page 9 50

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Sheet1

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

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