CrossFit MT Olympus Wendler 531 Template

J
Enter info in these blocks ONLY if you

DON'T know your actual 1RM. These
yellow cells will calculate your
Theoretical 1RM and transfer that
number over to the Starting 1RMs
section to the right. For the entire
1RM Calculator spreadsheet, only type in yellow cells.
Reps
Weight Lifted
Squat
Press
Deadlift
Pull-ups
0
0
0
0
% of max
0.4
0.5
0.6
Week 1
Warm-up
Reps
5
5
3
Squat
Weight
Reps
Weight
0.65
0.75
0.85
0.7
0.8
0.9
Week 3
0.75
0.85
0.95
Week 4-Deloaded
0.4
0.5
0.6
Actual Reps
0
0
0
Weight
3
3
3+
Reps
Actual Reps
0
0
0
Weight
5
3
1+
Reps
Actual Reps
0
0
0
Weight
5
5
5
Theoretical 1RM
0.0
0.0
0.0
0.0
0
0
0
5
5
5+
Reps
Week 2
0
0
0
0
Actual Reps
0
0
0
Starting 1RMs
If you know your

1RM enter it
here. This will
override the
formula based on
the 1RM
Calculator to the
right.
Squat
Press
Deadlift
Pull-ups
Theoretical 1RM 90% 1RM

0.0
0.0
0.0
0.0
Press
Weight
The initial weights

will determine your
weights for the
entire 24 week
phase. You do NOT
readjust your 1rm
each month.
0.0
0.0
0.0
0.0
Deadlift
Weight
0
0
0
Weight
0
0
0
Actual Reps
Weight
0
0
0
Weight
Actual Reps
Weight
Actual Reps
0
0
0
Actual Reps
Weight
Weight
0
0
0
Actual Reps
Weight
0
0
0
Actual Reps
0
0
0
Weight
0
0
0
0
0
0
Weight
Actual Reps
0
0
0
0
0
0
Weight
Pull-ups
Weight
0
0
0
Weight
0
0
0
Actual Reps
0
0
0
Weight
0
0
0
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Starting 1RMs
1RM
90% 1RM
Squat
Press
Deadlift
Pull-ups
10.0
5.0
10.0
5.0
% of max
Pct
0.4
0.5
0.6
Week 5
Warm-up
Reps
5
5
3
Squat
Weight
Reps
Weight
0.65
0.75
0.85
0.7
0.8
0.9
Week 7
0.75
0.85
0.95
Week 8-Deloaded
0.4
0.5
0.6
2.5
5
5
5
5
5+
Reps
Week 6
9.0
4.5
9.0
4.5
Actual Reps
5
7.5
7.5
Weight
3
3
3+
Reps
Actual Reps
7.5
7.5
7.5
Weight
5
3
1+
Reps
Actual Reps
7.5
7.5
7.5
Weight
5
5
5
Actual Reps
2.5
5
5
Press
Weight
Deadlift
Weight
2.5
5
5
2.5
2.5
2.5
Weight
Actual Reps
Weight
2.5
2.5
5
Weight
Actual Reps
Weight
Actual Reps
2.5
2.5
5
Actual Reps
Weight
Weight
2.5
2.5
5
Actual Reps
Weight
7.5
7.5
7.5
Actual Reps
2.5
2.5
2.5
Weight
7.5
7.5
7.5
2.5
5
5
Weight
Actual Reps
5
7.5
7.5
2.5
2.5
5
Weight
Pull-ups
Weight
2.5
2.5
2.5
Weight
2.5
5
5
Actual Reps
2.5
5
5
Weight
2.5
2.5
2.5
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Starting 1RMs
1RM
90% 1RM
Squat
Press
Deadlift
Pull-ups
% of max
20.0
10.0
20.0
10.0
Warm-up
Reps
0.4
5
0.5
5
0.6
3
Week 9
0.65
0.75
0.85
Week 10
0.7
0.8
0.9
Week 11
0.75
0.85
0.95
Week 12-Deloaded
0.4
0.5
0.6
Reps
18.0
9.0
18.0
9.0
Squat
Weight
7.5
10
10
Weight
5
5
5+
Reps
Actual Reps
12.5
12.5
15
Weight
3
3
3+
Reps
Actual Reps
12.5
15
15
Weight
5
3
1+
Reps
Actual Reps
12.5
15
17.5
Weight
5
5
5
Actual Reps
7.5
10
10
Press
Weight
Deadlift
Weight
7.5
10
10
2.5
5
5
Weight
Actual Reps
Weight
5
7.5
7.5
Weight
Actual Reps
Weight
Actual Reps
5
7.5
7.5
Actual Reps
Weight
Weight
7.5
7.5
7.5
Actual Reps
Weight
12.5
15
17.5
Actual Reps
2.5
5
5
Weight
12.5
15
15
7.5
7.5
7.5
Weight
Actual Reps
12.5
12.5
15
7.5
7.5
7.5
Weight
Pull-ups
Weight
2.5
5
5
Weight
7.5
7.5
7.5
Actual Reps
7.5
10
10
Weight
2.5
5
5
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Starting 1RMs
1RM
90% 1RM
Squat
Press
Deadlift
Pull-ups
30.0
15.0
30.0
15.0
Warm-up
% of max
0.4
0.5
0.6
Week 13
0.65
0.75
0.85
Week 14
0.7
0.8
0.9
Week 15
0.75
0.85
0.95
Week 16-Deloaded
0.4
0.5
0.6
Reps
27.0
13.5
27.0
13.5
Squat
Weight
5
5
3
Reps
10
12.5
15
Weight
5
5
5+
Reps
Actual Reps
17.5
20
22.5
Weight
3
3
3+
Reps
Actual Reps
20
22.5
25
Weight
5
3
1+
Reps
Actual Reps
20
22.5
25
Weight
5
5
5
Actual Reps
10
12.5
15
Press
Weight
Deadlift
Weight
10
12.5
15
5
7.5
7.5
Weight
Actual Reps
Weight
10
10
12.5
Weight
Actual Reps
Weight
Actual Reps
10
10
12.5
Actual Reps
Weight
Weight
10
10
12.5
Actual Reps
Weight
20
22.5
25
Actual Reps
5
7.5
7.5
Weight
20
22.5
25
10
12.5
12.5
Weight
Actual Reps
17.5
20
22.5
10
10
12.5
Weight
Pull-ups
Weight
5
7.5
7.5
Weight
10
12.5
12.5
Actual Reps
10
12.5
15
Weight
5
7.5
7.5
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Starting 1RMs
1RM
90% 1RM
Squat
Press
Deadlift
Pull-ups
40.0
20.0
40.0
20.0
36.0
18.0
36.0
18.0
Phase 1
% of max
0.4
0.5
0.6
Week 17
0.65
0.75
0.85
Week 18
0.7
0.8
0.9
Week 19
0.75
0.85
0.95
Week 20-Deloaded
0.4
0.5
0.6
Warm-up
Reps
5
5
3
Squat
Weight
Reps
Weight
15
17.5
22.5
5
5
5+
Reps
Actual Reps
22.5
27.5
30
Weight
3
3
3+
Reps
Actual Reps
25
30
32.5
Weight
5
3
1+
Reps
Actual Reps
27.5
30
35
Weight
5
5
5
Actual Reps
15
17.5
22.5
Phase 1
Phase 1
Phase 1
Press
Weight
Deadlift
Weight
15
17.5
22.5
Pull-ups
Weight
7.5
10
10
7.5
10
10
Weight
Actual Reps
Weight
12.5
12.5
15
Weight
Actual Reps
Weight
12.5
15
15
Weight
Actual Reps
12.5
12.5
15
Actual Reps
Weight
Weight
12.5
15
15
Actual Reps
Weight
27.5
30
35
Actual Reps
7.5
10
10
Weight
25
30
32.5
12.5
15
17.5
Weight
Actual Reps
22.5
27.5
30
Weight
12.5
15
17.5
Actual Reps
15
17.5
22.5
Weight
7.5
10
10
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Starting 1RMs
1RM
90% 1RM
Squat
Press
Deadlift
Pull-ups
50.0
25.0
50.0
25.0
Warm-up
% of max
0.4
0.5
0.6
Week 21
0.65
0.75
0.85
Week 22
0.7
0.8
0.9
Week 23
0.75
0.85
0.95
Week 24-Deloaded
0.4
0.5
0.6
Reps
45.0
22.5
45.0
22.5
Squat
Weight
5
5
3
Reps
17.5
22.5
27.5
Weight
5
5
5+
Reps
Actual Reps
30
35
37.5
Weight
3
3
3+
Reps
Actual Reps
32.5
35
40
Weight
5
3
1+
Reps
Actual Reps
35
37.5
42.5
Weight
5
5
5
Actual Reps
17.5
22.5
27.5
Press
Weight
Deadlift
Weight
17.5
22.5
27.5
10
12.5
12.5
Weight
Actual Reps
Weight
15
17.5
20
Weight
Actual Reps
Weight
Actual Reps
15
17.5
20
Actual Reps
Weight
Weight
15
17.5
20
Actual Reps
Weight
35
37.5
42.5
Actual Reps
10
12.5
12.5
Weight
32.5
35
40
17.5
20
22.5
Weight
Actual Reps
30
35
37.5
15
17.5
20
Weight
Pull-ups
Weight
10
12.5
12.5
Weight
17.5
20
22.5
Actual Reps
17.5
22.5
27.5
Weight
10
12.5
12.5
Actual Reps
Actual Reps
Actual Reps
Actual Reps
Week
Squat
1
0.0
2
0.0
3
0.0
5
7.5
6
7.5
7
7.5
9
15.0
10
15.0
11
17.5
Week
Press
1
0.0
2
0.0
3
0.0
5
5.0
6
5.0
7
5.0
9
7.5
10
7.5
11
7.5
Week
Deadlift
1
0.0
2
0.0
3
0.0
5
7.5
6
7.5
7
7.5
9
15.0
10
15.0
11
17.5
Week
Pull-ups
1
0.0
2
0.0
3
0.0
5
5.0
6
5.0
7
5.0
9
7.5
10
7.5
11
7.5
12
13
22.5
14
25.0
15
25.0
16
17
30.0
18
32.5
19
35.0
20
21
37.5
22
40.0
23
42.5
12
13
12.5
14
12.5
15
12.5
16
17
15.0
18
15.0
19
17.5
20
21
20.0
22
20.0
23
22.5
12
13
22.5
14
25.0
15
25.0
16
17
30.0
18
32.5
19
35.0
20
21
37.5
22
40.0
23
42.5
12
13
12.5
14
12.5
15
12.5
16
17
15.0
18
15.0
19
17.5
20
21
20.0
22
20.0
23
22.5
24
24
24
24

CrossFit MT Olympus Wendler 531 Template

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CrossFit MT Olympus Wendler 531 Template

Enviado por

Direitos autorais:

Formatos disponíveis

J

Enter info in these blocks ONLY if you

If you know your

Theoretical 1RM 90% 1RM

The initial weights

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