5 RM 3 RM 1 RM Deload 90% True 1 RM

Cycle Max
5 Reps 90 5 Reps 90 5 Reps 90 10 Reps 112.5 227.50695 B
Front Current Training Max 5 Reps 112.5 5 Reps 112.5 5 Reps 112.5 10 Reps 135 Estimated 1RM
Squat 3 Reps 135 3 Reps 135 3 Reps 135 8 Reps 157.5 Weight 205
225 5 Reps 146.25 6 x 3 Reps 180 Reps 7 A
Example 5 Reps 168.75
3 Reps
3 Reps
157.5
180
5 Reps
3 Reps
168.75
191.25
C 5 Reps + 191.25 3 Reps + 202.5 1 Rep + 213.75
= 252.786

How to Use this Workbook (Tab marked 531 Matrix):

To use this workbook you need only fill in numbers in the (3) black cells for each exercise.
To begin, choose an exercise (i.e. Front Squat) and look up your most recent "max effort" performance. In this example it was 7 reps @ 205 lbs.
Plug the weight and reps into Box A on the far right. This will give you an estimate of you actual 1RM based on a calculation, produced in the bottom right.
You will see that this is automatically weighted into box B as 90% of that number. This becomes your Training Max or cycle max (see notes below)
Based on this number you can choose a starting point and fill in box marked C, your current Training Max. In this example it is 225.
After this is entered the spreadsheet will automatically populate the 4 Blocks of the program cycle based on percentage waves.

Notes On the Percentages and Program:

This is a strength program designed on the 5/3/1 training principles (written by Jim Wendler), also called Wendler waves, but is modified to be more suitable for crossfit progression based on our volume of lifts
Each strength session is 6 sets long - the first 3 are "warm up" lifts, and the second 3 are the work.
In every session you go for broke on the last set (do as many reps as you can). This is denoted by the "+" sign next to the rep scheme

** Once you finish a cycle after block 4, all you do is add a small increase in weight to your "current training max" (usually 8-12 lbs for lower body lifts, 2-7 for upper body) and start a new cycle
There is no need to recaculate your numbers every cycle. The idea is to make small, but sustainable and constant gains over time because you are working sub-maximally (@90%). The only time you should s
if you plateau and fail to complete the prescribed reps in a cycle. Then recaculate, and start again

Technology notes:
If you go to the 531 page and then save as -->> .pdf you will save the page as a .pdf image which you can then access from the cloud on your smart phone or email to yourself on your phone - then you will ha
percentages with you for that cycle instead of writing them down on a piece of paper or trying to navigate a messy excel workbook on a smart phone.
gression based on our volume of lifts

nd start a new cycle

(@90%). The only time you should start again from the beginning is

self on your phone - then you will have your

 5 RM 3 RM 1RM Deload 90% True 1 RM
Cycle Max
5 Reps 0 5 Reps 0 5 Reps 0 10 Reps 0 0
A Current Training Max 5 Reps 0 5 Reps 0 5 Reps 0 8Reps 0 Estimated 1RM
Bench 3 Reps 0 3 Reps 0 3 Reps 0 6 Reps 0 Weight
5 Reps 0 3 Reps 0 5 Reps 0 6 x 3 Reps 0 Reps
Press Previous Training Max 5 Reps 0 3 Reps 0 3 Reps 0
5 Reps + 0
= 0
3 Reps + 0 1 Rep + 0

5 RM 3 RM 1RM Deload 90% True 1 RM

Cycle Max
5 Reps 90 5 Reps 90 5 Reps 90 10 Reps 112.5 227.50695
B Current Training Max 5 Reps 112.5 5 Reps 112.5 5 Reps 112.5 10 Reps 135 Estimated 1RM
Front 225
3 Reps 135 3 Reps 135 3 Reps 135 8 Reps 157.5 Weight 205
5 Reps 146.25 3 Reps 157.5 5 Reps 168.75 6 x 3 Reps 180 Reps 7
Squat Previous Training Max 5 Reps 168.75 3 Reps 180 3 Reps 191.25
5 Reps + 191.25 3 Reps + 202.5 1 Rep + 213.75
= 252.786

5 RM 3 RM 1RM Deload 90% True 1 RM

Cycle Max
5 Reps 0 5 Reps 0 5 Reps 0 10 Reps 0 0
A Current Training Max 5 Reps 0 5 Reps 0 5 Reps 0 8Reps 0 Estimated 1RM
Strict 3 Reps 0 3 Reps 0 3 Reps 0 6 Reps 0 Weight
5 Reps 0 3 Reps 0 5 Reps 0 6 x 3 Reps 0 Reps
Press Previous Training Max 5 Reps 0 3 Reps 0 3 Reps 0
5 Reps + 0
= 0
3 Reps + 0 1 Rep + 0

5 RM 3 RM 1RM Deload 90% True 1 RM

Cycle Max
5 Reps 90 5 Reps 90 5 Reps 90 10 Reps 112.5 227.50695
B Current Training Max 5 Reps 112.5 5 Reps 112.5 5 Reps 112.5 10 Reps 135 Estimated 1RM
Back 225
3 Reps 135 3 Reps 135 3 Reps 135 8 Reps 157.5 Weight 205
5 Reps 146.25 3 Reps 157.5 5 Reps 168.75 6 x 3 Reps 180 Reps 7
Squat Previous Training Max 5 Reps 168.75 3 Reps 180 3 Reps 191.25
5 Reps + 191.25
= 252.786
3 Reps + 202.5 1 Rep + 213.75

5 RM 3 RM 1RM Deload 90% True 1 RM

Cycle Max
5 Reps 0 5 Reps 0 5 Reps 0 10 Reps 0 0
A Current Training Max 5 Reps 0 5 Reps 0 5 Reps 0 8Reps 0 Estimated 1RM
Push 3 Reps 0 3 Reps 0 3 Reps 0 6 Reps 0 Weight
5 Reps 0 3 Reps 0 5 Reps 0 6 x 3 Reps 0 Reps
Press Previous Training Max 5 Reps 0 3 Reps 0 3 Reps 0
5 Reps + 0 3 Reps + 0 1 Rep + 0
= 0
 5 RM 3 RM 1RM Deload 90% True 1 RM
Cycle Max
5 Reps 90 5 Reps 90 5 Reps 90 10 Reps 112.5 227.50695
B Current Training Max 5 Reps
3 Reps
112.5
135
5 Reps
3 Reps
112.5
135
5 Reps
3 Reps
112.5
135
10 Reps
8 Reps
135
157.5
Estimated 1RM
Weight 205
Deadlift 225 5 Reps 146.25 3 Reps 157.5 5 Reps 168.75 6 x 3 Reps 180 Reps 7
Previous Training Max 5 Reps 168.75 3 Reps 180 3 Reps 191.25
5 Reps + 191.25
= 252.786
3 Reps + 202.5 1 Rep + 213.75