531-v2

  • November 2019
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Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 185 5 Deadlift 405 3 Bench Press 275 3 Squat 315 5 Min. Weight Increment 5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 135 1 155 1 175 1 Shoulders 3-5 Upper back or Lats 3-5 Workout 2 Deadlift

Quads Abs

Load 145 165 185

Cycle 2 Sets 1 1 1 3-5 3-5

Reps 3 3 3 6-20 10-25

Load 155 175 200

Cycle 3 Sets 1 1 1 3-5 3-5

Reps 5 3 1 6-20 10-25

Sets 1 1 1 3-5 3-5

Reps 5 5 5 5-30 10-50

Load 300 345 385

Sets 1 1 1 3-5 3-5

Reps 3 3 3 5-30 10-50

Load 320 365 410

Sets 1 1 1 3-5 3-5

Reps 5 3 1 5-30 10-50

Load 190 220 245

Sets 1 1 1 3-5 3-5

Reps 5 5 5 6-20 6-30

Load 205 235 260

Sets 1 1 1 3-5 3-5

Reps 3 3 3 6-20 6-30

Load 220 245 275

Sets 1 1 1 3-5 3-5

Reps 5 3 1 6-20 6-30

Load 230 265 300

Sets 1 1 1 3-5 3-5

Reps 5 5 5 6-20 10-50

Load 250 285 320

Sets 1 1 1 3-5 3-5

Reps 3 3 3 6-20 10-50

Load 265 300 335

Sets 1 1 1 3-5 3-5

Reps 5 3 1 6-20 10-50

Shoulders Lats Workout 4 Squat

Reps 5 5 5 6-20 10-25

Load 280 320 365

Low back/hamstrings Abs Workout 3 Bench Press

Est. 1RM 208 429 291 354 High Low Low

Assistance exercise selection Quads: lunges, step-up, one leg squat, split squat, hack squat, belt squat, leg press, leg extension Shoulders: dip, pushup, upright row, side lateral, hammer military, EFS swiss bar, cambered bench, incline press, DB bench, DB incline Lats: chiin/pull-up, DB row, bent-over row, chest supported row, chest supported DB row, low row Low back/hamstrings: good mornings, back raise, 45 deg. extension, pullthrough, KB swing, rev. hyper, glute/ham raise, SLDL, leg curl Upper back: DB rear lateral, seated DB power clean, muscle snatch, face pull, cable real lateral, band pull-apart, shrugs Abs: ab wheel, crunches, sit-up, weighted sit-up, hangling leg raise, side bend

Load 125 135 145

Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 6-20 2 10-25

Load 255 280 300

Sets 1 1 1 2 2

Reps 5 5 5 5-30 10-50

Load 175 190 205

Sets 1 1 1 2 2

Reps 5 5 5 6-20 6-30

Load 210 230 250

Sets 1 1 1 2 2

Reps 5 5 5 6-20 10-50

Wendler 5/3/1 Calculator Test Primary Movement Load

Test Reps

Est. 1RM

Military Press

155

1

155

Deadlift

400

1

400

Bench Press

225

1

225

Squat

300

1

300

High

5

Vol.

Low

Low

Min. Weight Increment Note: cells in yellow can be changed

Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1

Cycle 2

Load

Sets

Reps

115

1

5

3

130

1

3

1

3

145

1

1

Upright Row

3

10

Dips w/ weight

3

6-10

10-20

Bent-over Row

3

10-15

DB Row

3

10-20

Sets

Reps

Session 6

Load

Sets

Reps

Session 10

Load

Sets

Reps

1

5

280

1

3

300

1

5

300

1

5

320

1

3

340

1

3

340

1

5

360

1

3

380

1

1

KB Swings

3

20

Back Raise

3

10-12

Good Morning

3

8

Sit-ups

3

25

DB Side Bends

3

10

Sit-ups

3

25

Load

Sets

Reps

Load

Sets

Reps

Session 11

Load

Sets

Reps

145

1

5

160

1

3

Bench Press

170

1

5

170

1

5

180

1

3

190

1

3

190

1

5

205

1

3

215

1

1

DB Bench

3

10-15

Incline Press

3

10-12

DB Incline Press

3

10-15

Chin-ups

3

6-12

Low Row

3

15-20

Chin-ups

3

6-12

Load

Sets

Reps

Session 8

Load

Sets

Reps

Session 12

Load

Sets

Reps

195

1

5

210

1

3

225

1

5

225

1

5

240

1

3

255

1

3

255

1

5

270

1

3

285

1

1

Military Press

Dips

Load

Sets

Reps

100

1

5

115

1

130 BW

Load

Sets

Reps

110

1

3

5

125

1

1

5

140

3

max

3 Load 260

DB Row Session 2 Deadlift

Session 3 Bench Press

Session 4 Squat

Session 5

Cycle 3

Military Press

Deadlift

Session 7 Bench Press

Squat

Session 9 Military Press

Deadlift

Squat

Lunges

3

6

Hack Squat

3

12-15

Leg Press

3

12-15

Ab Wheel

3

15

Hanging Leg Raise

3

15

Ab Wheel

3

15

Cycle 4 (Deload) Session 13

Load

Sets

Reps

95

1

5

100

1

5

110

1

5

Pushups

2

max

Chin-ups

2

10

Load

Sets

Reps

240

1

5

260

1

5

280

1

5

180

1

5

195

1

5

210

1

5

Pull-throughs

2

20

Side Bends

2

10

Military Press

Session 14 Deadlift

Squat

Session 15

Load

Sets

Reps

Bench Press

135

1

5

145

1

5

160

1

5

DB Military

2

10-15

Shrug

2

15

Wendler 5/3/1 Calculator Test Primary Movement Load Incline Press 185 Rack Pull 440 2 Board Press 245 Box Squat 275 Min. Weight Increment 5

Test Reps 1 1 1 1 Vol.

Est. 1RM 185 440 245 275 High High Low

Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1 Load Sets Incline Press 140 1 150 1 155 1 Upright Row 4 DB Military Press 4 Rear Lateral 4 DB Curl 4 Session 2 Rack Pull

Load 330 350 375

Chin-up DB Row Back Raise Ab Wheel Session 3 2 Board Press

Load 185 195 210

DB Bench Dips DB Flys Triceps Pushdown Session 4 Box Squat

Leg Press Leg Extension

Load 205 220 235

Reps 5 5 5 10 12 15 12

Session 5 Incline Press

Sets 1 1 1 4 4 4 4

Reps 5 5 5 10 15 25 15

Session 6 Rack Pull

Sets 1 1 1 4 4 4 4

Reps 5 5 5 10 20 10 10-15

Session 7 2 Board Press

Sets 1 1 1 4 4

Reps 5 5 5 10-15 12

Session 8 Box Squat

Cycle 2 Load 150 155 165

Side Lateral Front Raise Rear Raise BB Curl Load 350 375 395

Lat Pulldown Bent-over Row Pull-through Side Bend Load 195 210 220

Floor Press Pushup Incline DB Fly Triceps Extension

Hack Squat Leg Extension

Load 220 235 250

Sets 1 1 1 3 3 3 3

Reps 3 3 3 12 12 15 12

Session 9 Incline Press

Sets 1 1 1 4 4 4 4

Reps 3 3 3 10-20 8-12 15 10

Session 10 Rack Pull

Sets 1 1 1 3 3 3 3

Reps 3 3 3 8-10 20-30 12 10

Session 11 2 Board Press

Sets 1 1 1 3 3

Reps 3 3 3 15 15

Session 12 Box Squat

Cycle 3 Load 140 155 175

Sets 1 1 1 3 3 3 3

Reps 5 3 1 10 12 20 12

Load 330 375 420

Sets 1 1 1 4 4 3 3

Reps 5 3 1 10 12 15 15

Load 185 210 235

Sets 1 1 1 3 4 4 4

Reps 5 3 1 10 25 10 10

Load 205 235 260

Sets 1 1 1 4 4

Reps 5 3 1 10 10

Upright Row DB Military Press Rear Lateral BB Curl

Chin-up DB Row Reverse Hyper Ab Wheel

DB Bench Dips DB Flys Triceps Pushdown

Leg Press Leg Extension

Leg Curl Situps

4 4

12 25

Glute-ham Raise Hanging Leg Raise

3 3

12 15

Glute-ham Riase Ab Wheel

4 3

10 15

Session 13 Incline Press

Cycle 4 (Deload) Load 110 120 130

Sets 1 1 1 2 2

Reps 5 5 5 15 10

Load 265 285 310 165 180 195

Sets 1 1 1 1 1 1 2 2

Reps 5 5 5 5 5 5 20 10

Load 145 160 170

Sets 1 1 1 2 2

Reps 5 5 5 25 12

Rear Lateral DB Curl Session 14 Rack Pull

Box Squat

Chin-up Hanging Leg Raise Session 15 2 Board Press

Pushup Triceps Extension

Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 205 4 Deadlift 475 3 Bench Press 295 2 Squat 365 5 Min. Weight Increment 2.5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 167.5 1 180 1 190 1 Military Press 112.5 5 Chins 5 Workout 2 Deadlift

Deadlift Hanging Leg Raise Workout 3 Bench Press

Bench Press DB Row Workout 4 Squat

Squat Leg Curl

Est. 1RM 224 503 303 411 High High Low

Reps 5 5 5 10 max

Load 180 190 202.5 122.5

Cycle 2 Sets 1 1 1 5 5

Reps 3 3 3 10 max

Load 167.5 190 212.5 135

Cycle 3 Sets 1 1 1 5 5

Reps 5 3 1 10 max

Load 377.5 402.5 427.5 252.5

Sets 1 1 1 5 5

Reps 5 5 5 10 12

Load 402.5 427.5 452.5 277.5

Sets 1 1 1 5 5

Reps 3 3 3 10 12

Load 377.5 427.5 477.5 302.5

Sets 1 1 1 5 5

Reps 5 3 1 10 12

Load 227.5 242.5 257.5 152.5

Sets 1 1 1 5 5

Reps 5 5 5 10 10-20

Load 242.5 257.5 272.5 167.5

Sets 1 1 1 5 5

Reps 3 3 3 10 10-20

Load 227.5 257.5 287.5 182.5

Sets 1 1 1 5 5

Reps 5 3 1 10 10-20

Load 307.5 330 350 205

Sets 1 1 1 5 5

Reps 5 5 5 10 10

Load 330 350 370 225

Sets 1 1 1 5 5

Reps 3 3 3 10 10

Load 307.5 350 390 247.5

Sets 1 1 1 5 5

Reps 5 3 1 10 10

Load 135 145 157.5 112.5

Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 10 2 max

Load 302.5 327.5 352.5 252.5

Sets 1 1 1 2 5

Reps 5 5 5 10 12

Load 182.5 197.5 212.5 152.5

Sets 1 1 1 2 2

Reps 5 5 5 10 10-20

Load 247.5 267.5 287.5 205

Sets 1 1 1 2 2

Reps 5 5 5 10 10