5/3/1 w/ singles spreadsheet

[StLRPh]

I know there are a million spreadsheets out there for 5/3/1 but wanted to add this one. It has 3 tabs: traditional 5/3/1, 5/3/1 w/ singles as recommended by Matt Rhodes, and progression sheet that does your 1RM calculation for you.

Hope this is helpful to someone.

edit: type in your working max in the green fields and it does the rest

[tonym9428]

I know there are a million spreadsheets out there for 5/3/1 but wanted to add this one. It has 3 tabs: traditional 5/3/1, 5/3/1 w/ singles as recommended by Matt Rhodes, and progression sheet that does your 1RM calculation for you.

Hope this is helpful to someone.

edit: type in your working max in the green fields and it does the rest

Do you have a link to where Matt Rhodes suggests this?
This is the same Matt Rhodes who is sponsered by Elite.

[StLRPh]

http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

If you search for 5/3/1 and singles you'll find a fair amount of info.

Good luck,

[kickinthepants]

i like this variation thx....still the same monthly increases as usual? 10 on lower and 5 on upper?

[StLRPh]

i like this variation thx....still the same monthly increases as usual? 10 on lower and 5 on upper?

No changes other than the rep scheme. The singles are whatever you put in for your 1rm for the month and that gets pretty hard, pretty quickly.

[Stryyf]

Thanks pretty easy to figure there but nice job all the same, maybe if we had a Mod that could toss this into the 5/3/1 sticky thing in FAQ whatcha'ma call it.

[tonym9428]

Has anyone acctually used this variation of the 5/3/1 routine? How was it?

[nekkidbear]

I have been wondering about this for a while now... I wasn't sure what exactly to do for singles though. So this is helpful and I think I may run this for the summer.

[SHOWTIME]

Do 3 singles of my 1 RM???, unless it follows traditional 5/3/1 where you put in 90% of 1 RM.

[.Enigma.]

Do 3 singles of my 1 RM???, unless it follows traditional 5/3/1 where you put in 90% of 1 RM.

I would assume youd use 90 percent, although im not sure either


Also, with the singles method instead of going to failure on the last set, you would just do only 5 or 3 or 1 reps and then move on to the singles, correct?

[Blitzk]

I would assume youd use 90 percent, although im not sure either


Also, with the singles method instead of going to failure on the last set, you would just do only 5 or 3 or 1 reps and then move on to the singles, correct?

Correct, and it's singles in your true 90% range.

I'm currently using this method to help prepare for a meet so I can get use to the heavier weight needed, so far so good.

[bigboybigtits]

your reps are wrong yuo do 5 for the first week and 3 for second

[jk.law]

^Maybe if you actually read the EliteFTS link...

[mangiventofly]

http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

If you search for 5/3/1 and singles you'll find a fair amount of info.

Good luck,

wow, that's me. the adam in rhodes' log. yes i have used it, and yes it works.

[johnsonb90436]

wow, that's me. the adam in rhodes' log. yes i have used it, and yes it works.

so what version do you like better? the regular one in the 5/3/1 book or this modification?

[NewbieX2]

This seems very interesting and more up my alley. I'm going to give this a try.

[mangiventofly]

so what version do you like better? the regular one in the 5/3/1 book or this modification?

definitely this modification. i do think a person should change things up ecery now and then though. i have/would rotate in a cycle (or a few) of the book version a few times a year. both versions have positives and negatives. it just depends on whether you want to be able to rep more weight or lift heavier singles.

[johnsonb90436]

definitely this modification. i do think a person should change things up ecery now and then though. i have/would rotate in a cycle (or a few) of the book version a few times a year. both versions have positives and negatives. it just depends on whether you want to be able to rep more weight or lift heavier singles.

i guess both can play their parts