Matt Rhodes variation for 5/3/1

OH Press
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 60 3 55 5 60 5 40 5
set 2 65 3 60 5 70 3 45 5
Max

80

set 3 75 3 70 5 80 1 50 5
singles 80 3 singles none 80 2 singles none

Deadlift
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 115 3 105 5 120 5 80 5
set 2 130 3 120 5 140 3 90 5
Max

160

set 3 145 3 140 5 155 1 100 5

singles 160 3 singles none 160 2 singles none

Bench Press
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 70 3 65 5 75 5 50 5
set 2 80 3 75 5 85 3 55 5
Max

100

set 3 90 3 85 5 95 1 60 5
singles 100 3 singles none 100 2 singles none

Squat
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 120 3 115 5 130 5 85 5
set 2 140 3 130 5 145 3 95 5
Max

170

set 3 155 3 145 5 165 1 105 5

singles 170 3 singles none 170 2 singles none

Final sets are NOT taken to failure

 Deload
OH Press
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 1

set 1 55 5 60 3 60 5 40
Max

80 set 2 60 5 65 3 70 3 45
set 3 70 5 75 3 80 1 50
Push Press, french press, DB Rows

Deload
Deadlift
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 2

set 1 115 5 120 3 130 5 85

Max

170

set 2 130 5 140 3 145 3 93.5

set 3 145 5 155 3 165 1 102
Grippers, KB swings, windmills, a few more sets of Sumos

Bench Press
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 5

set 1 65 5 70 3 75 5 50
Max

100

set 2 75 5 80 3 85 3 55
set 3 85 5 90 3 95 1 60
Paused Bench, Bench Pin Press

Deload
Squat
Weight Reps Weight Reps Weight Reps wt x 5 reps
Day 6

set 1 125 5 130 3 140 5 92.5

Max

185

set 2 140 5 150 3 160 3 101.75

set 3 160 5 170 3 180 1 111
Ab wheel, grippers, KB Swings, bulgarian split squat
 Military Press Bench Press Squat
Projected Projected
Date Weight Reps Max Date Weight Reps Max Date Weight
#VALUE! 0
#VALUE! 0
#VALUE! 0
#VALUE! 0
#VALUE! 0
#VALUE! 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
Squat Deadlift
Projected Projected
Reps Max Date Weight Reps Max
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 0