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Wendler 531 Workbook

# Wendler 531 Workbook

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04/06/2012

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One mesocycle lasts 16 workouts, or a little over 5 weeks.
1. WaveWarm Up75% x 580% x 585% x 52. WaveWarm Up80% x 385% x 390% x 33. WaveWarm Up75% x 585% x 395% x 14. WaveDeload60% x 565% x 570% x 5A. SquatB. Bench PressC. DeadliftD. Military PressA1B1C1D1A2B2C2D2A3B3C3D3A4B4C4D1
EtcEtc
1. WaveWarm Up65% x 575% x 585% x 52. WaveWarm Up70% x 380% x 390% x 33. WaveWarm Up75% x 585% x 395% x 14. WaveDeload60% x 565% x 570% x 5Assistance Lifts
Week 6:
How it works:Each wave has 4 workouts:
Assistance LiftsAssistance LiftsAssistance Lifts
Wendler recommends 3 workouts per week. Example:
Week 1:Week 2:Week 3:Week 4:Week 5:
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM w can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified
Each mesocycle has 4 microcycles or "waves".

en calculating weights; He also suggests that on the last set younumber of reps with that weight and anything beyond that can be

SQUAT
1 Rep Max90%SetsRepsWeek 1
03565%75%85%00
Week 2
03370%80%90%00
Week 3
035,3,175%85%95%00
Week 4
03540%50%60%00
BENCH PRESS
1 Rep Max90%SetsRepsWeek 1
03565%75%85%00
Week 2
03370%80%90%00
Week 3
035,3,175%85%95%00
Week 4
03540%50%60%00
1 Rep Max90%SetsRepsWeek 1
03565%75%85%00
Week 2
03370%80%90%00
Week 3
035,3,175%85%95%00
Week 4
03540%50%60%00
MILITARY PRESS
1 Rep Max90%SetsRepsWeek 2
03565%75%85%00
Week 3
03370%80%90%00
Week 4
035,3,175%85%95%00
Week 5
03540%50%60%00
PercentagePoundsPercentagePoundsPercentagePoundsPercentage
WENDLER 5/3/1 LOG
Pounds
Just enter your 1 Rep Max for each week and it will tell you what to li