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 #VALUE! 3 #VALUE! 5 #VALUE! 5 #VALUE! 5
set 2 #VALUE! 3 #VALUE! 5 #VALUE! 3 #VALUE! 5
Max

set 3 #VALUE! 3 #VALUE! 5 #VALUE! 1 #VALUE! 5

singles 3 singles none 2 singles none

Deadlift
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 140 3 130 5 150 5 100 5
set 2 160 3 150 5 170 3 110 5
Max

195

set 3 180 3 170 5 190 1 120 5

singles 195 3 singles none 195 2 singles none

Bench Press
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 #VALUE! 3 #VALUE! 5 #VALUE! 5 #VALUE! 5
set 2 #VALUE! 3 #VALUE! 5 #VALUE! 3 #VALUE! 5
Max

set 3 #VALUE! 3 #VALUE! 5 #VALUE! 1 #VALUE! 5

singles 3 singles none 2 singles none

Squat
Week 1 Week 2 Week 3 Week 4
Weight Reps Weight Reps Weight Reps Weight Reps
set 1 #VALUE! 3 #VALUE! 5 #VALUE! 5 #VALUE! 5
set 2 #VALUE! 3 #VALUE! 5 #VALUE! 3 #VALUE! 5
Max

set 3 #VALUE! 3 #VALUE! 5 #VALUE! 1 #VALUE! 5

singles 3 singles none 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 #VALUE! 5 #VALUE! 3 #VALUE! 5 #VALUE!

Max

set 2 #VALUE! 5 #VALUE! 3 #VALUE! 3 #VALUE!

set 3 #VALUE! 5 #VALUE! 3 #VALUE! 1 #VALUE!
Push Press, french press, DB Rows

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

set 1 130 5 140 3 150 5 97.5

Max

195

set 2 150 5 160 3 170 3 107.25

set 3 170 5 180 3 190 1 117
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 #VALUE! 5 #VALUE! 3 #VALUE! 5 #VALUE!

Max

set 2 #VALUE! 5 #VALUE! 3 #VALUE! 3 #VALUE!

set 3 #VALUE! 5 #VALUE! 3 #VALUE! 1 #VALUE!
Paused Bench, Bench Pin Press

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

set 1 #VALUE! 5 #VALUE! 3 #VALUE! 5 #VALUE!

Max

set 2 #VALUE! 5 #VALUE! 3 #VALUE! 3 #VALUE!

set 3 #VALUE! 5 #VALUE! 3 #VALUE! 1 #VALUE!
Ab wheel, grippers, KB Swings, bulgarian split squat
 Military Press Bench Press Squat
Projecte Projecte
Date Weight Reps d Max Date Weight Reps d 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
Projecte Projecte
Reps d Max Date Weight Reps d 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