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  1. #1
    Registered User StLRPh's Avatar
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    5/3/1 w/ singles spreadsheet

    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
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  2. #2
    Registered User tonym9428's Avatar
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    Originally Posted by StLRPh View Post
    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.
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  3. #3
    Registered User StLRPh's Avatar
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    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,
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  4. #4
    Registered User kickinthepants's Avatar
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    i like this variation thx....still the same monthly increases as usual? 10 on lower and 5 on upper?
    1k
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  5. #5
    Registered User StLRPh's Avatar
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    Originally Posted by kickinthepants View Post
    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.
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  6. #6
    Working on it. Stryyf's Avatar
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    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.
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  7. #7
    Registered User tonym9428's Avatar
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    Has anyone acctually used this variation of the 5/3/1 routine? How was it?
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    I sleep with my fan on... nekkidbear's Avatar
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    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.
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    Do 3 singles of my 1 RM???, unless it follows traditional 5/3/1 where you put in 90% of 1 RM.
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  10. #10
    Rep Power: 12157652 .Enigma.'s Avatar
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    Originally Posted by SHOWTIME View Post
    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?
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  11. #11
    Squats! Blitzk's Avatar
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    Originally Posted by .Enigma. View Post
    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.
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  12. #12
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    your reps are wrong yuo do 5 for the first week and 3 for second
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  13. #13
    Registered User jk.law's Avatar
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    ^Maybe if you actually read the EliteFTS link...
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    Registered User mangiventofly's Avatar
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    Originally Posted by StLRPh View Post
    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.
    i rep back.
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  15. #15
    11th Hour johnsonb90436's Avatar
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    Originally Posted by mangiventofly View Post
    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?
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  16. #16
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    This seems very interesting and more up my alley. I'm going to give this a try.
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  17. #17
    Registered User mangiventofly's Avatar
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    Originally Posted by johnsonb90436 View Post
    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.
    i rep back.
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  18. #18
    11th Hour johnsonb90436's Avatar
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    Originally Posted by mangiventofly View Post
    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
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