Jim Wendler 5/3/1 Logbook Calculator by trinhdinhthuan

VIEWS: 1,058 PAGES: 12

									                   Wendler 5-3-1, 1 Day Per Week


                                           Jim Wendler's 5/3/
                                                                    Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affilia
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wha
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Max
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides


                                                              5/3/1 for Raw Strength by Jim Wendler
                                                             Write-up for Jim Wendler's 5/3/1 Program

                                Smallest Weight Increment:        5
                                                 Current Max Reps (<12)
                                Squat                 100         1
                                Bench Press           100         1
                                Deadlift              100         1
                                Mil. Press            100         1


                                                                      Week 1
                                                  Squat               Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75

                                                  Bench Press         Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75
                                                                      Week 2
                                                  Deadlift            Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75

                                                  Mil. Press          Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75




                                 Page 1
                                                      Wendler 5-3-1, 1 Day Per Week


ndler's 5/3/1
ase Program

ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
  's request. If you want to know what the assistance exercises are, I suggest buying the
  s where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
 Increment,” field is the smallest weight increment that can be added to the barbell (usually
  3 days per week. On the last set of each major lift you can attempt as many reps as
eDudeAbides


or Raw Strength by Jim Wendler
p for Jim Wendler's 5/3/1 Program


                   1RM              5RM          5/3/1 Max
                   100               90             90
                   100               90             90
                   100               90             90
                   100               90             90


                 Week 3           Week 5
                 Warmup           Warmup
                  3x65             5x70
                  3x70             3x75
                  >3x80            >1x85

                 Warmup           Warmup
                  3x65             5x70
                  3x70             3x75
                  >3x80            >1x85
                 Week 4           Week 6
                 Warmup           Warmup
                  3x65             5x70
                  3x70             3x75
                  >3x80            >1x85

                 Warmup           Warmup
                  3x65             5x70
                  3x70             3x75
                  >3x80            >1x85




                                                                    Page 2
                   Wendler 5-3-1, 2 Days Per Week


                                           Jim Wendler's 5/3/
                                                                    Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affil
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Ma
many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig
5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o
possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides


                                                                5/3/1 for Raw Strength by Jim Wendler
                                                               Write-up for Jim Wendler's 5/3/1 Program

                                   Smallest Weight Increment:       5
                                                    Current Max Reps (<12)
                                   Squat                 100        1
                                   Bench Press           100        1
                                   Deadlift              100        1
                                   Mil. Press            100        1

                                                                      Option One

                                   Day One              Week 1          Week 2
                                   Squat                Warmup          Warmup
                                                         5x60            3x65
                                                         5x70            3x70
                                                         >5x75           >3x80

                                   Bench Press          Warmup          Warmup
                                                         5x60            3x65
                                                         5x70            3x70
                                                         >5x75           >3x80
                                   Day Two
                                   Deadlift             Warmup          Warmup
                                                         5x60            3x65
                                                         5x70            3x70
                                                         >5x75           >3x80

                                   Mil. Press           Warmup          Warmup
                                                         5x60            3x65
                                                         5x70            3x70
                                                         >5x75           >3x80

                                                                      Option Two

                 Day One              Week 1            Week 2          Week 3
                 Squat                Warmup                            Warmup

                                 Page 3
 Wendler 5-3-1, 2 Days Per Week
                   5x60                    3x65
                   5x70                    3x70
                   >5x75                   >3x80

Bench Press




Deadlift                          Warmup
                                   5x60
                                   5x70
                                   >5x75

Mil. Press



Day Two
Squat




Bench Press       Warmup                   Warmup
                   5x60                     3x65
                   5x70                     3x70
                   >5x75                    >3x80

Deadlift




Mil. Press                        Warmup
                                   5x60
                                   5x70
                                   >5x75




              Page 4
                                                    Wendler 5-3-1, 2 Days Per Week


dler's 5/3/1
se Program

 as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
 request. If you want to know what the assistance exercises are, I suggest buying the
 where you will enter your Rep Maxes. The “Reps,” column can be adjusted to however
crement,” field is the smallest weight increment that can be added to the barbell (usually
 days per week. On the last set of each major lift you can attempt as many reps as
udeAbides


or Raw Strength by Jim Wendler
 for Jim Wendler's 5/3/1 Program


                  1RM              5RM        5/3/1 Max
                  100               90           90
                  100               90           90
                  100               90           90
                  100               90           90



                Week 3          Week 4
                Warmup          Warmup
                 5x70            5x35
                 3x75            5x45
                 >1x85           5x55

                Warmup          Warmup
                 5x70            5x35
                 3x75            5x45
                 >1x85           5x55

                Warmup          Warmup
                 5x70            5x35
                 3x75            5x45
                 >1x85           5x55

                Warmup          Warmup
                 5x70            5x35
                 3x75            5x45
                 >1x85           5x55




                Week 4          Week 5          Week 6
                                Warmup

                                                                   Page 5
                    Wendler 5-3-1, 2 Days Per Week
         5x70
         3x75
         >1x85




Warmup            Warmup
 3x65              5x70
 3x70              3x75
 >3x80             >1x85




         Warmup
          5x70
          3x75
          >1x85




Warmup            Warmup
 3x65              5x70
 3x70              3x75
 >3x80             >1x85




                               Page 6
                   Wendler 5-3-1, 3 Days Per Week


                                          Jim Wendler's 5/3/
                                                                 Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliate
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wha
the book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the sm
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week
attempt as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbi


                                                           5/3/1 for Raw Strength by Jim Wendler
                                                          Write-up for Jim Wendler's 5/3/1 Program

                                 Smallest Weight Increment:     5
                                               Current Max Reps (<12)
                                 Mil. Press          100        1
                                 Deadlift            100        1
                                 Bench Press         100        1
                                 Squat               100        1


Day One             Week 1         Week 2           Week 3          Week 4
Mil. Press          Warmup
                     5x60
                     5x70
                     >5x75

Deadlift                                                            Warmup
                                                                     5x70
                                                                     3x75
                                                                     >1x85

Bench Press                                         Warmup
                                                     3x65
                                                     3x70
                                                     >3x80

Squat                              Warmup
                                    5x60
                                    5x70
                                    >5x75
Day Two
Mil. Press                         Warmup
                                    3x65
                                    3x70
                                    >3x80



                                 Page 7
              Wendler 5-3-1, 3 Days Per Week
Deadlift      Warmup
               5x60
               5x70
               >5x75

Bench Press                                       Warmup
                                                   5x70
                                                   3x75
                                                   >1x85

Squat                                    Warmup
                                          3x65
                                          3x70
                                          >3x80
Day Three
Mil. Press                               Warmup
                                          5x70
                                          3x75
                                          >1x85

Deadlift                   Warmup
                            3x65
                            3x70
                            >3x80

Bench Press   Warmup
               5x60
               5x70
               >5x75

Squat                                             Warmup
                                                   5x70
                                                   3x75
                                                   >1x85




                         Page 8
                                                    Wendler 5-3-1, 3 Days Per Week


ndler's 5/3/1
 ase Program

ned as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
 ler's request. If you want to know what the assistance exercises are, I suggest buying
 Max,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
  lest Weight Increment,” field is the smallest weight increment that can be added to the
 olumn and there are 3 days per week. On the last set of each major lift you can
 DAMMIT! ~Bango/Jgood/TheDudeAbides


r Raw Strength by Jim Wendler
for Jim Wendler's 5/3/1 Program


                   1RM            5RM        5/3/1 Max
                   100             90           90
                   100             90           90
                   100             90           90
                   100             90           90


                 Week 5         Week 6
                 Warmup
                  5x35
                  5x45
                  5x55




                                Warmup
                                 5x35
                                 5x45
                                 5x55

                               New Cycle
                               New Cycle
                               New Cycle
                               New Cycle


                                                                   Page 9
                     Wendler 5-3-1, 3 Days Per Week
Warmup   New Cycle
 5x35    New Cycle
 5x45    New Cycle
 5x55    New Cycle

         New Cycle
         New Cycle
         New Cycle
         New Cycle

         New Cycle
         New Cycle
         New Cycle
         New Cycle

         New Cycle
         New Cycle
         New Cycle
         New Cycle

         New Cycle
         New Cycle
         New Cycle
         New Cycle

Warmup   New Cycle
 5x35    New Cycle
 5x45    New Cycle
 5x55    New Cycle

         New Cycle
         New Cycle
         New Cycle
         New Cycle




                                Page 10
                   Wendler 5-3-1, 4 Days Per Week


                                           Jim Wendler's 5/3/
                                                                   Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affiliat
Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know what
book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep
however many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the s
barbell (usually 5, or less if microloading). Workouts are read by column and there are 3 days per week. O
as many reps as possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides


                                                              5/3/1 for Raw Strength by Jim Wendler
                                                             Write-up for Jim Wendler's 5/3/1 Program

                                 Smallest Weight Increment:        5
                                                  Current Max Reps (<12)
                                 Mil. Press           100          1
                                 Deadlift             100          1
                                 Bench Press          100          1
                                 Squat                100          1


                                                  Day One             Week 1
                                                  Mil. Press          Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75
                                                  Day Two
                                                  Deadlift            Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75
                                                  Day Three
                                                  Bench Press         Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75
                                                  Day Four
                                                  Squat               Warmup
                                                                       5x60
                                                                       5x70
                                                                       >5x75




                                 Page 11
                                                    Wendler 5-3-1, 4 Days Per Week


dler's 5/3/1
ase Program

 d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim
s request. If you want to know what the assistance exercises are, I suggest buying the
x,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to
est Weight Increment,” field is the smallest weight increment that can be added to the
 n and there are 3 days per week. On the last set of each major lift you can attempt
~Bango/Jgood/TheDudeAbides


r Raw Strength by Jim Wendler
for Jim Wendler's 5/3/1 Program


                  1RM             5RM        5/3/1 Max
                  100              90           90
                  100              90           90
                  100              90           90
                  100              90           90


                Week 2          Week 3         Week 4
                Warmup          Warmup         Warmup
                 3x65            5x70           5x35
                 3x70            3x75           5x45
                 >3x80           >1x85          5x55

                Warmup          Warmup         Warmup
                 3x65            5x70           5x35
                 3x70            3x75           5x45
                 >3x80           >1x85          5x55

                Warmup          Warmup         Warmup
                 3x65            5x70           5x35
                 3x70            3x75           5x45
                 >3x80           >1x85          5x55

                Warmup          Warmup         Warmup
                 3x65            5x70           5x35
                 3x70            3x75           5x45
                 >3x80           >1x85          5x55




                                                                 Page 12

								
To top