8615840 Jim Wendler 531 Logbook Calculator
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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 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
Squat
Week 1 Warmup 5x60 5x70 >5x75
Bench Press
Warmup 5x60 5x70 >5x75
Deadlift
Week 2 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 ncrement,” 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 DudeAbides
or Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program
1RM 100 100 100 100
5RM 90 90 90 90
Week 3 Warmup 3x65 3x70
Week 5 Warmup 5x70 3x75
>3x80
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
Week 4 Warmup 3x65 3x70
Week 6 Warmup 5x70 3x75
>3x80
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
5/3/1 Max 90 90 90 90
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 aff Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know w book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep M many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest wei 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set 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 Squat
Bench Press
Day Two Deadlift
Mil. Press
Week 1 Warmup 5x60 5x70
Week 2 Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Option Two
Page 3
Wendler 5-3-1, 2 Days Per Week Day One Squat
Week 1 Warmup 5x60 5x70
Week 2
>5x75
Week 3 Warmup 3x65 3x70 >3x80
Bench Press
Deadlift
Warmup 5x60 5x70 >5x75
Mil. Press
Day Two Squat
Bench Press
Warmup 5x60 5x70
Warmup 3x65 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
d 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
r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program
1RM 100 100 100 100
5RM 90 90 90 90
Week 3 Warmup 5x70 3x75
Week 4 Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
5/3/1 Max 90 90 90 90
Page 5
Wendler 5-3-1, 2 Days Per Week Week 4
Week 5 Warmup 5x70 3x75
Week 6
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
Warmup 5x70 3x75 >1x85
Warmup 3x65 3x70
Warmup 5x70 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 what t 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 wee 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 Mil. Press
Week 1 Warmup 5x60 5x70
Week 2
Week 3
Week 4
>5x75
Deadlift
Warmup 5x70 3x75 >1x85
Bench Press
Warmup 3x65 3x70 >3x80
Squat
Warmup 5x60 5x70 >5x75
Day Two Mil. Press
Warmup 3x65 3x70
Page 7
Wendler 5-3-1, 3 Days Per Week >3x80
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
ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim r's request. If you want to know what the assistance exercises are, I suggest buying the ax,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to llest 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 100 100 100 100
5RM 90 90 90 90
Week 5 Warmup 5x35 5x45
Week 6
5/3/1 Max 90 90 90 90
5x55
Warmup 5x35 5x45 5x55
New Cycle New Cycle New Cycle
Page 9
Wendler 5-3-1, 3 Days Per Week New Cycle Warmup 5x35 5x45 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 New Cycle New Cycle New Cycle
Warmup 5x35 5x45 5x55
New Cycle New Cycle New Cycle 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 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 Re 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 Mil. Press
Week 1 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 100 100 100 100
5RM 90 90 90 90
5/3/1 Max 90 90 90 90
Week 2 Warmup 3x65 3x70
Week 3 Warmup 5x70 3x75
Week 4 Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Page 12
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
Squat
Week 1 Warmup 5x60 5x70 >5x75
Bench Press
Warmup 5x60 5x70 >5x75
Deadlift
Week 2 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 ncrement,” 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 DudeAbides
or Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program
1RM 100 100 100 100
5RM 90 90 90 90
Week 3 Warmup 3x65 3x70
Week 5 Warmup 5x70 3x75
>3x80
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
Week 4 Warmup 3x65 3x70
Week 6 Warmup 5x70 3x75
>3x80
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
5/3/1 Max 90 90 90 90
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 aff Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know w book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep M many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest wei 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set 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 Squat
Bench Press
Day Two Deadlift
Mil. Press
Week 1 Warmup 5x60 5x70
Week 2 Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Warmup 5x60 5x70
Warmup 3x65 3x70
>5x75
>3x80
Option Two
Page 3
Wendler 5-3-1, 2 Days Per Week Day One Squat
Week 1 Warmup 5x60 5x70
Week 2
>5x75
Week 3 Warmup 3x65 3x70 >3x80
Bench Press
Deadlift
Warmup 5x60 5x70 >5x75
Mil. Press
Day Two Squat
Bench Press
Warmup 5x60 5x70
Warmup 3x65 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
d 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
r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program
1RM 100 100 100 100
5RM 90 90 90 90
Week 3 Warmup 5x70 3x75
Week 4 Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
Warmup 5x70 3x75
Warmup 5x35 5x45
>1x85
5x55
5/3/1 Max 90 90 90 90
Page 5
Wendler 5-3-1, 2 Days Per Week Week 4
Week 5 Warmup 5x70 3x75
Week 6
>1x85
Warmup 3x65 3x70
Warmup 5x70 3x75
>3x80
>1x85
Warmup 5x70 3x75 >1x85
Warmup 3x65 3x70
Warmup 5x70 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 what t 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 wee 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 Mil. Press
Week 1 Warmup 5x60 5x70
Week 2
Week 3
Week 4
>5x75
Deadlift
Warmup 5x70 3x75 >1x85
Bench Press
Warmup 3x65 3x70 >3x80
Squat
Warmup 5x60 5x70 >5x75
Day Two Mil. Press
Warmup 3x65 3x70
Page 7
Wendler 5-3-1, 3 Days Per Week >3x80
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
ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jim r's request. If you want to know what the assistance exercises are, I suggest buying the ax,” is where you will enter your Rep Maxes. The “Reps,” column can be adjusted to llest 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 100 100 100 100
5RM 90 90 90 90
Week 5 Warmup 5x35 5x45
Week 6
5/3/1 Max 90 90 90 90
5x55
Warmup 5x35 5x45 5x55
New Cycle New Cycle New Cycle
Page 9
Wendler 5-3-1, 3 Days Per Week New Cycle Warmup 5x35 5x45 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 New Cycle New Cycle New Cycle
Warmup 5x35 5x45 5x55
New Cycle New Cycle New Cycle 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 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 Re 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 Mil. Press
Week 1 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 100 100 100 100
5RM 90 90 90 90
5/3/1 Max 90 90 90 90
Week 2 Warmup 3x65 3x70
Week 3 Warmup 5x70 3x75
Week 4 Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Warmup 3x65 3x70
Warmup 5x70 3x75
Warmup 5x35 5x45
>3x80
>1x85
5x55
Page 12
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