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Wendler 5_3_1_ 1 Day Per Week Page 1
Jim Wendle
Base Progr
Smallest Weight Increment:
5
Current MaxReps (<12)
Squat
100 1
Bench Press
100 1
Deadlift
100 1
Mil. Press
100 1
Week 1Squat
Warmup5x605x70
>5x75
Bench Press
Warmup5x605x70
>5x75
Week 2Deadlift
Warmup5x605x70
>5x75
Mil. Press
Warmup5x605x70
>5x75
This isJim Wendler's 5/3/1
Logbook Calculator. This was designed as a suppWendler. I have omitted the assistance exercises as per Jim Wendler's request. Ibook.
Only edit the cells in yellow.
The first column, “Current Max,” is where youmany reps (<12) that your max was tested with. The “Smallest Weight Incremen(usually 5, or less if microloading). Workouts are read by column and there are 3 da
reps as possible.
Wendler 5_3_1_ 1 Day Per Week Page 2
's 5/3/1
m
1RM5RM5/3/1 Max
100 90 90100 90 90100 90 90100 90 90
Week 3Week 5
Warmup Warmup3x65 5x703x70 3x75
>3x80 >1x85
Warmup Warmup3x65 5x703x70 3x75
>3x80 >1x85
Week 4Week 6
Warmup Warmup3x65 5x703x70 3x75
>3x80 >1x85
Warmup Warmup3x65 5x703x70 3x75
>3x80 >1x85
lement and is not affiliated with the book “5/3/1 for Raw Strength,” nor Jimyou want to know what the assistance exercises are, I suggest buying thewill enter your Rep Maxes. The “Reps,” column can be adjusted to however t,” field is the smallest weight increment that can be added to the barbellys per week.
On the last set of each major lift you can attempt as many
Wendler 5_3_1_ 2 Days Per Week Page 3
Jim Wendler
Base Progra
Smallest Weight Increment:
5
Current MaxReps (<12)
Squat
100 1
Bench Press
100 1
Deadlift
100 1
Mil. Press
100 1
Option OneDay OneWeek 1Week 2Squat
Warmup Warmup5x60 3x655x70 3x70
>5x75 >3x80
Bench Press
Warmup Warmup5x60 3x655x70 3x70
>5x75 >3x80
Day TwoDeadlift
Warmup Warmup5x60 3x655x70 3x70
>5x75 >3x80
Mil. Press
Warmup Warmup5x60 3x655x70 3x70
>5x75 >3x80
Option TwoDay OneWeek 1Week 2Week 3Squat
Warmup WarmupThis isJim Wendler's 5/3/1
Logbook Calculator. This was designed as a suppleWendler. I have omitted the assistance exercises as per Jim Wendler's request. If book.
Only edit the cells in yellow.
The first column, “Current Max,” is where you wmany reps (<12) that your max was tested with. The “Smallest Weight Increment,” fiel5, or less if microloading). Workouts are read by column and there are 3 days per we
possible.
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