For directions refer to the bottom of the pa

Bench Press 1 Rep Max 0 90 % of 1RM 0

Week 1 0 x 5 reps 0 x 5 reps

Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Deload Week Week 4 0 x 5 reps 0 x 5 reps

Deadlift 1 Rep Max 0 90 % of 1RM 0

Week 1 0 x 5 reps 0 x 5 reps

Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Deload Week Week 4 0 x 5 reps 0 x 5 reps

SQUAT 1 Rep Max 0 90 % of 1RM 0

Week 1 0 x 5 reps 0 x 5 reps

Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Deload Week Week 4 0 x 5 reps 0 x 5 reps

Military Press (BB) 1 Rep Max 0 90 % of 1RM 0

Week 1 0 x 5 reps 0 x 5 reps

Week 2 0 x 3 reps 0 x 3 reps
Week 3 0 x 5 reps 0 x 3 reps
Deload Week Week 4 0 x 5 reps 0 x 5 reps

This is set up for the first wave of 5/3/1

0
To start DO NOT CHANGE ANY VALUES EXCEPT THE 4 MENTIONED BELOW
STEPS
1 Put in your 1 rep max for BB Bench Press ( CELL F4) and press enter, the excell
2 Put in your 1 rep max for Deadlifts ( CELL F12) and press enter
3 Put in your 1 rep max for Squats ( CELL F20) and press enter
4 Put in your 1 rep max for Deadlifts ( CELL F28) and press enter

For your second wave you should add 5lbs (upper body) and 10lbs (lower body)
The easiest way to do this is to go to cell H4 and click on it, it will say =
After adding the +5 it should look like =MROUND (F4*0.9+5,5)
Also do the same for cell H12, then for cells H20 and H28 type +10

So for the third wave, you would change the +5 to +10, and the +10 to +20, and
You can decide to only add 5lbs per wave if you wish, the numbers listed above a
bottom of the page

0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps

0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps

0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps

0 x 5 to failure
0 x3 to failure
0 x 1 to failure
0 x 5 reps

NTIONED BELOW

press enter, the excell sheet will give you the 90% as well as all the required %'s for 4 weeks

and 10lbs (lower body) to your 90% of your 1 RM, according to the manual.
 it, it will say =MROUND (F4*0.9,5) what you will do is after the 0.9 type +5. That is it, now it will add 5lbs.

28 type +10 to add 10lbs.

nd the +10 to +20, and so on for each following wave you do.
numbers listed above are from the manual.
is it, now it will add 5lbs.