WENDLERS 5/3/1

ACTUAL 1RM

SQUAT
BENCH
DEAD
MILITARY

200
155
255
85

PROG.
1RM

"WEEK 1"
REPS ACHIEVED

EXE

REPS

WEIGHT

EXE

squat

5
5
5+

117
135
153

squat

bench

5
5
5+

90.675
104.625
118.575

bench

dead

5
5
5+

149.175
172.125
195.075

dead

military

5
5
5+

49.725
57.375
65.025

pendlay

Dag 1: Ddlft

Dag 3: Squat

Ddlft (5/3/1) + extra

Squat (5/3/1) + extra

Squat

Ddlft variation

Dag 2: Bnkpres

Dag 4: Military Press

Bnkpres (5/3/1) + extra

Military Press (5/3/1) + extra

Military Press

Bnkpres

WENDLERS 5/3/1
1RM CALCULATOR
SQUAT
BENCH
DEAD
Pendlay

180
139.5
229.5
76.5

"WEEK 2"

WEIGHT
180

REPS
5

1RM
209.7

Add 5kg for squat & dead, and 2.5 kg for bench & press pr. cycle

"WEEK 3"

REPS
ACHIEVED

REPS
ACHIEVED

"WEEK 4"
optional: (deload w/o the deload)
EXE
REPS

REPS

WEIGHT

EXE

REPS

WEIGHT

3
3
3+

126
144
162

squat

5
3
1+

135
153
171

squat

3
3
3

3
3
3+

97.65
111.6
125.55

bench

5
3
1+

104.625
118.575
132.525

bench

3
3
3

3
3
3+

160.65
183.6
206.55

dead

5
3
1+

172.125
195.075
218.025

dead

3
3
3

3
3
3+

53.55
61.2
68.85

pendlay

5
3
1+

57.375
65.025
72.675

pendlay

3
3
3

r. cycle

deload w/o the deload)

WEIGHT
117
135
153
90.675
104.625
118.575
149.175
172.125
195.075
49.725
57.375
65.025

norm deload: 5x40%, 5x50%, 5x60%