351 Program: Cycle 1

351 Program
Rep
10
100
95
90
88
86
83
80
78
76
75
Speed Low Box (60s rest) - Blue Bands

Set
1
2
3
4
Kg
124
124
124
124
Rep
2
2
2
2
Actual
5
124
2
6
124
2
7
124
2
8
124
2
Pause Squat
Set
1
Kg
155
Rep
3
Actual
2
155
3
3
155
3
%1RM
Start Date
Bench One Rep Max 140
Squat One Rep Max 230
Deadlift One Rep Max 260
630
Brzycki
Sunday, August 09, 2015
CYCLE 1
Monday 10 August 2015
Squat
Set
Kg
Rep
Actual
1
145
3
2
166
3
3
186
3+
4
JS
3
5
207
1
6
186
3
166
3
145
3+
0%
% Achieved
0%
% Achieved
0%
% Achieved
0%
% Achieved
0%
% Achieved
0%
% Achieved
0%
% Achieved
0%
% Achieved
81%
Notes
Wednesday 12 August 2015
Bench
Set
Kg
Rep
Actual
1
88
3
0
2
101
3
0
3
113
3+
0
4
JS
3
0
5
126
1
0
6
113
3
0
101
3
0
88
3+
0
Slingshot Bench
Set
1
Kg
119
Rep
3
Actual
0
2
119
3
0
3
119
3
0
7
129
3
8
129
3
Floor Press
Set
1
Kg
87
Rep
5
Actual
0
4
119
3
0
2
87
5
0
3
87
5
0
2 sec Pause at Knee Deadlift

Set
1
2
3
Kg
128
128
128
Rep
5
5
5
Actual
0
0
0
4
128
5
0
4
87
5
0
81%
Notes
Friday 14 August 2015
Deadlift
Set
Kg
Rep
Actual
1
199
3
0
2
199
3
0
Speed 2" Deficit Deadlift + Blue Band

Set
1
2
3
4
Kg
129
129
129
129
Rep
3
3
3
3
Actual
0
0
0
0
3
199
3+
0
5
129
3
0
6
129
3
0
77%
RDL
Set
Kg
Rep
Actual
1
123
8
0
3
166
3
0
4
166
3
0
2
123
8
0
3
123
8
0
Notes
Squat
Set
Kg
Rep
Actual
1
135
5
0
2
155
5
0
3
176
5
0
4
JS
5
0
5
155
5
0
6
135
5
0

Set
1
2
3
4
Kg
135
135
135
135
Rep
2
2
2
2
Actual
0
0
0
0
1
82
5
0
2
95
5
0
3
107
5
0
4
JS
5
0
5
95
5
0
6
82
5
0
Slingshot Bench
Set
1
Kg
112
Rep
5
Actual
0
1
211
2
0
2
211
2
0
3
211
2+
0
5
135
2
0
6
135
2
0
7
135
2
8
135
2
Floor Press
Set
1
Kg
91
Rep
3
Actual
0
2
91
3
0
Pause Squat
Set
1
Kg
166
Rep
3
Actual
0
2
166
3
0
Notes
10
Bench
Set
Kg
Rep
Actual
2
112
5
0
3
112
5
0
4
112
5
0
5
140
3
0
6
140
3
0
7
140
3
0
3
91
3
0
4
91
3
0
Notes
12
Deadlift
Set
Kg
Rep
Actual

Set
1
2
3
4
Kg
140
140
140
140
Rep
3
3
3
3
Actual
0
0
0
0

Set
1
2
3
Kg
134
134
134
Rep
3
3
3
Actual
0
0
0
4
134
3
0
RDL
Set
Kg
Rep
Actual
1
123
8
0
2
145
3
0
3
145
3
0
2
123
8
0
3
123
8
0
81%
Notes
15
Squat
Set
Kg
Rep
Actual
1
155
5
0
2
176
3
0
3
197
1+
0
4
207
1
0
5
207
1
0
6
176
3
0
4
126
1
0
5
126
1
0
6
107
3
0
86%
155
5+
0

Set
1
2
3
4
Kg
114
114
114
114
Rep
2
2
2
2
Actual
0
0
0
0
5
114
2
0
6
114
2
0
7
114
2
0
8
114
2
0
Floor Press
Set
1
Kg
87
Rep
5
Actual
0
2
87
5
0
Pause Squat
Set
1
Kg
145
Rep
3
Actual
0
Notes
17
Bench
Set
Kg
Rep
Actual
1
95
5
0
2
107
3
0
3
120
1+
0
95
5+
0
Slingshot Bench
Set
1
Kg
126
Rep
2
Actual
0
2
126
2
0
3
126
2
0
4
126
2
0
3
87
5
0
4
87
5
0
86%
Notes
19
Deadlift
Set
Kg
Rep
Actual

Set
1
2
3
4
Kg
152
152
152
152
Rep
3
3
3
3
Actual
0
0
0
0
1
222
2
0
2
JS
1
0
5
152
3
0
1
83
5
0
2
104
5
0
3
124
5
0
Bodybuilding Session on Legs
1
38
5
0
2
63
5
0
3
77
5
0
Bodybuilding Session on Chest & Back
1
70
5
0
2
117
5
0
3
140
5
0
Bodybuilding Session on Shoulders & Arms

Set
1
2
3
Kg
128
128
128
Rep
5
5
5
Actual
0
0
0
6
152
3
0
RDL
Set
Kg
Rep
Actual
1
123
8
0
2
123
8
0
Pause Squat
Set
1
Kg
159
Rep
3
Actual
0
2
159
3
0
3
159
3
0
1
126
8
0
2
126
8
0
4
128
5
0
3
123
8
0
Notes
22
Squat
Set
Kg
Rep
Actual
Notes
Tuesday 01 September 2015
23
Bench
Set
Kg
Rep
Actual
Notes
Wednesday 02 September 2015
24
Deadlift
Set
Kg
Rep
Actual
Notes
CYCLE 2
Monday 07 September 2015
Weight increase
29
Squat
Set
Kg
Rep
Actual
Squat
1
148
3
0
2
170
3
0
5 Bench
3
191
3+
0
2.5 Dead
4
JS
3
0
5
212
1
0
6
191
3
0
170
3
0
148
3+
0
4
JS
3
0
5
129
1
0
6
116
3
0
103
3
0
90
3+
0

Set
1
2
3
4
Kg
127
127
127
127
Rep
2
2
2
2
Actual
0
0
0
0
5
127
2
0
6
127
2
0
7
127
2
8
127
2
Floor Press
Set
1
Kg
88
Rep
5
Actual
0
2
88
5
0
3
88
5
0

Set
1
2
3
Kg
131
131
131
Rep
5
5
5
Actual
0
0
0
4
131
5
0
83%
Notes
31
Bench
Set
Kg
Rep
Actual
1
90
3
0
2
103
3
0
3
116
3+
0
83%
Slingshot Bench
Set
1
Kg
121
Rep
3
Actual
0
2
121
3
0
3
121
3
0
7
131
3
8
131
3
4
121
3
0
4
88
5
0
Notes
Friday 11 September 2015
33
Deadlift
Set
Kg
Rep
Actual
1
203
3
0
2
203
3
0

Set
1
2
3
4
Kg
131
131
131
131
Rep
3
3
3
3
Actual
0
0
0
0
3
203
3+
0
5
131
3
0
6
131
3
0
RDL
Set
Kg
Rep
Actual
78%
Notes
36
38
Squat
Set
Kg
Rep
Actual
Notes
Bench
Set
Kg
1
138
5
0
2
159
5
0
3
180
5
0
4
JS
5
0
5
159
5
0
6
138
5
0

Set
1
2
3
4
Kg
138
138
138
138
Rep
2
2
2
2
Actual
0
0
0
0
1
84
2
96
3
109
4
JS
5
96
6
84
Slingshot Bench
Set
1
Kg
115
2
115
3
115
4
115
5
138
2
0
6
138
2
0
7
138
2
8
138
2
Floor Press
Set
1
Kg
93
2
93
Pause Squat
Set
1
Kg
170
Rep
3
Actual
0
3
93
4
93
2
170
3
0
3
170
3
0
3
126
8
0
0%
% Achieved
Rep
Actual
Notes
40
Deadlift
Set
Kg
Rep
Actual
5
0
5
0
5
0
1
215
2
0
2
215
2
0
3
215
2+
0
5
0
5
0
5
0
Rep
Actual
5
0

Set
1
2
3
4
Kg
131
131
131
131
Rep
3
3
3
3
Actual
0
0
0
0
5
0
5
0
5
0
5
131
3
0
6
131
3
0
7
131
3
83%
Rep
Actual
3
0
3
0
3
0
3
0

Set
1
2
3
Kg
137
137
137
Rep
3
3
3
Actual
0
0
0
4
137
3
0
RDL
Set
Kg
Rep
Actual
1
126
8
0
2
148
3
0
3
148
3
0
RDL
Set
Kg
Rep
Actual
1
126
8
0
2
126
8
0
3
126
8
0
2
126
8
0
3
126
8
0
Notes
43
Squat
Set
Kg
Rep
Actual
1
159
5
0
2
180
3
0
3
201
1+
0
4
212
1
0
5
212
1
0
6
180
3
0
4
129
1
0
5
129
1
0
6
109
3
0
88%
159
5+
0

Set
1
2
3
4
Kg
117
117
117
117
Rep
2
2
2
2
Actual
0
0
0
0
5
117
2
0
6
117
2
0
7
117
2
8
117
2
Floor Press
Set
1
Kg
88
Rep
5
Actual
0
2
88
5
0
Pause Squat
Set
1
Kg
148
Rep
3
Actual
0
Notes
45
Bench
Set
Kg
Rep
Actual
1
96
5
0
2
109
3
0
3
122
1+
0
87%
96
5+
0
Slingshot Bench
Set
1
Kg
128
Rep
2
Actual
0
2
128
2
0
3
128
2
0
4
128
2
0
3
88
5
0
4
88
5
0

Set
1
2
3
Kg
131
131
131
Rep
5
5
5
Actual
0
0
0
4
131
5
0
Notes
47
Deadlift
Set
Kg
Rep
Actual

Set
1
2
3
4
Kg
143
143
143
143
Rep
3
3
3
3
Actual
0
0
0
0
1
227
2
0
2
JS
1
0
5
143
3
0
1
85
5
0
2
106
5
0
3
127
5
0
Bodybuilding Session on Legs
1
39
5
0
2
64
5
0
3
77
5
0
Bodybuilding Session on Chest & Back
1
73
5
0
2
122
5
0
3
146
5
0
Bodybuilding Session on Shoulders & Arms
Notes
50
Squat
Set
Kg
Rep
Actual
Notes
51
Bench
Set
Kg
Rep
Actual
Notes
52
Deadlift
Set
Kg
Rep
Actual
Notes
6
143
3
0
5KM Running Program

8 Weeks
Current 5km Time 0:30:00
Start Date Monday 10 August 2015
Wk 8 Week 7
Week 6
Week 5
Week 4
Week 3
Week 2
Week 1
HRV
Interval
Tuesday 11 August 2015
Tempo
Sunday 16 August 2015
80%
75%
Interval
Tuesday 25 August 2015
TT
13
Yes
No
Interval
16
Tempo
20
80%
70%
Interval
23
TT
Sunday 06 September 2015
27
Yes
No
Interval
Tuesday 06 October 2015
30
Tempo
34
85%
75%
Interval
Tuesday 20 October 2015
37
TT
41
Yes
No
Interval
Tuesday 03 November 2015
44
Tempo
48
90%
80%
Saturday 03 October 2015
54
Yes
No
TT
Distance
Rest
Target
x 400m
2min
Max
x5km
N/A
x 800m
3min
Max
x2km
N/A
Max
x 400m
2min
Max
x5km
N/A
x 800m
3min
Max
x3km
N/A
Max
x 400m
2min
Max
x5km
N/A
x 800m
3min
Max
x4km
N/A
Max
x 400m
2min
Max
x5km
N/A
0:00:00
x5km
N/A
Max
0:37:30
0:00:00
0:00:00
Time(s)

351 Program: Cycle 1

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351 Program: Cycle 1

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351 Program

Speed Low Box (60s rest) - Blue Bands

Sunday, August 09, 2015

Wednesday 12 August 2015

2 sec Pause at Knee Deadlift

Friday 14 August 2015

Speed 2" Deficit Deadlift + Blue Band

Monday 17 August 2015

Speed Low Box (60s rest) - Blue Bands

Wednesday 19 August 2015

Friday 21 August 2015

Speed 2" Deficit Deadlift + Blue Band

2 sec Pause at Knee Deadlift

Monday 24 August 2015

Speed Low Box (60s rest) - Blue Bands

Wednesday 26 August 2015

Friday 28 August 2015

Speed 2" Deficit Deadlift + Blue Band

Bodybuilding Session on Legs

Bodybuilding Session on Chest & Back

Bodybuilding Session on Shoulders & Arms

2 sec Pause at Knee Deadlift

Monday 31 August 2015

Tuesday 01 September 2015

Wednesday 02 September 2015

Monday 07 September 2015

Speed Low Box (60s rest) - Blue Bands

2 sec Pause at Knee Deadlift

Wednesday 09 September 2015

Friday 11 September 2015

Speed 2" Deficit Deadlift + Blue Band

Monday 14 September 2015

Wednesday 16 September 2015

Speed Low Box (60s rest) - Blue Bands

Friday 18 September 2015

Speed 2" Deficit Deadlift + Blue Band

2 sec Pause at Knee Deadlift

Monday 21 September 2015

Speed Low Box (60s rest) - Blue Bands

Wednesday 23 September 2015

2 sec Pause at Knee Deadlift

Friday 25 September 2015

Speed 2" Deficit Deadlift + Blue Band

Bodybuilding Session on Legs

Bodybuilding Session on Chest & Back

Bodybuilding Session on Shoulders & Arms

Monday 28 September 2015

Tuesday 29 September 2015

Wednesday 30 September 2015

5KM Running Program

Tuesday 11 August 2015

Sunday 16 August 2015

Tuesday 25 August 2015

Sunday 23 August 2015

Tuesday 08 September 2015

Sunday 30 August 2015

Tuesday 22 September 2015

Sunday 06 September 2015

Tuesday 06 October 2015

Sunday 13 September 2015

Tuesday 20 October 2015

Sunday 20 September 2015