How it works: Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your

1RM when calculatin can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of re One mesocycle lasts 16 workouts, or a little over 5 weeks. Each mesocycle has 4 microcycles or "waves". 1. Wave Warm Up 75% x 5 2. Wave Warm Up 80% x 3 3. Wave Warm Up 75% x 5 4. Wave Deload 60% x 5 Each wave has 4 workouts: A. Squat B. Bench Press C. Deadlift D. Military Press

80% x 5 85% x 3 85% x 3 65% x 5

85% x 5 90% x 3 95% x 1 70% x 5

Assistance Lifts Assistance Lifts Assistance Lifts Assistance Lifts

Wendler recommends 3 workouts per week. Example: A1 B1 Week 1: D1 A2 Week 2: C2 D2 Week 3: B3 C3 Week 4: A4 B4 Week 5: D1 Etc Week 6: Optionally there is a second, less intensive, loading parameter: 1. Wave 65% x 5 75% x 5 Warm Up 2. Wave 70% x 3 80% x 3 Warm Up 3. Wave 75% x 5 85% x 3 Warm Up 4. Wave 60% x 5 65% x 5 Deload

C1 B2 A3 D3 C4 Etc

85% x 5 90% x 3 95% x 1 70% x 5

your 1RM when calculating weights; He also suggests that on the last set you he specified number of reps with that weight and anything beyond that can be

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 1
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 2
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 3
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 4
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 5
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to lift.
SQUAT
Week 1 Week 2 Week 3 Week 4 1 Rep Max 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 90% 0 0 0 0 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Sets 3 3 3 3 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 Reps 5 3 5,3,1 5 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% 65% 70% 75% 40% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% Percentage 75% 80% 85% 50% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 85% 90% 95% 60% 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0 Pounds 0 0 0 0

BENCH PRESS
Week 1 Week 2 Week 3 Week 4

1 Rep Max

DEADLIFT
Week 1 Week 2 Week 3 Week 4

1 Rep Max

MILITARY PRESS
Week 2 Week 3 Week 4 Week 5

1 Rep Max

MONTH 6
Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0 Reps Completed 0 0 0 0

to lift.

1 REP MAX PROGRESS Squat 1 Rep Max Progress Week 1 Week 2 Week 3 Week 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Bench 1 Rep Max Progress Week 1 Week 2 Week 3 Week 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Deadlift 1 Rep Max Progress Week 1 Week 2 Week 3 Week 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Military Press 1 Rep Max Progress Week 1 Week 2 Week 3 Week 4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
1

Month 1 Month 2 Month 3 Month 4 Month 5 Month 6

Progess 0 0 0 0 0 0

0.8 0.6 0.4 0.2 0 Month 1 Month 2 Month 3

Month 1 Month 2 Month 3 Month 4 Month 5 Month 6

Progress 0 0 0 0 0 0

0.8 0.6 0.4 0.2 0 Month 1 Month 2 Month 3

Month 1 Month 2 Month 3 Month 4 Month 5 Month 6

Progress 0 0 0 0 0 0

0.8 0.6 0.4 0.2 0 Month 1 Month 2 Month 3

Month 1 Month 2 Month 3 Month 4 Month 5 Month 6

Progress 0 0 0 0 0 0

0.8 0.6 0.4 0.2 0 Month 1 Month 2 Month 3

Week 1 Week 2 Week 3 Week 4 Month 2 Month 3 Month 4 Month 5 Month 6

Week 1 Week 2 Week 3 Week 4 Month 2 Month 3 Month 4 Month 5 Month 6

Week 1 Week 2 Week 3 Week 4 Month 2 Month 3 Month 4 Month 5 Month 6

Week 1 Week 2 Week 3 Week 4 Month 2 Month 3 Month 4 Month 5 Month 6