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1/9/2016

BlackIronBeast5/3/1Calculator

1RepMaxSummary
Just some info that might be interesting.
Real 1RM Wendler's Training Max
Press

http://blackironbeast.com/5/3/1/calculator

190

181

Bench Press 1135

1121.5

Squat

1210

1189

Deadlift

1225

1202.5

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BlackIronBeast5/3/1Calculator

Warmup:DeFrancoAgile8
1. Foam roll your IT band.
2. Foam roll your adductors.
3. Glute/piriformis myofacsial release with a tennis ball.
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch

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BlackIronBeast5/3/1Calculator

Week1
press

deadlift

bench press

squat

545 [ ]

585 [ 10, 5, 5]

550 [ 2. 5]

580 [ 10, 5, 2. 5]

545 [ ]

5105 [ 25, 5]

565 [ 10]

595 [ 25]

350 [ 2. 5]

3125 [ 35, 5]

375 [ 10, 5]

3115 [ 35]

555 [ 5]

5135 [ 45]

580 [ 10, 5, 2. 5]

5125 [ 35, 5]

565 [ 10]

5155 [ 45, 10]

595 [ 25]

5145 [ 45, 5]

570 [ 10, 2. 5]

5175 [ 45, 10, 5, 5]

5105 [ 25, 5]

5165 [ 45, 10, 5]

bench press

squat

press

deadlift

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

chins

ab wheel

dumbbell rows

hanging leg raise

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

curls (optional)

curls (optional)

10

10

10

10

10

10

triceps pushdowns
(optional)

triceps pushdowns
(optional)

10

10

10

10

10

10

face pulls (optional)

face pulls (optional)

10

10

10

10

10

10

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BlackIronBeast5/3/1Calculator

Week2
press

deadlift

bench press

squat

545 [ ]

585 [ 10, 5, 5]

550 [ 2. 5]

580 [ 10, 5, 2. 5]

545 [ ]

5105 [ 25, 5]

565 [ 10]

595 [ 25]

350 [ 2. 5]

3125 [ 35, 5]

375 [ 10, 5]

3115 [ 35]

360 [ 5, 2. 5]

3145 [ 45, 5]

390 [ 10, 5, 5, 2. 5]

3135 [ 45]

365 [ 10]

3165 [ 45, 10, 5]

3100 [ 25, 2. 5]

3155 [ 45, 10]

375 [ 10, 5]

3185 [ 45, 25]

3110 [ 25, 5, 2. 5]

3175 [ 45, 10, 5, 5]

bench press

squat

press

deadlift

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

chins

ab wheel

dumbbell rows

hanging leg raise

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

curls (optional)

curls (optional)

10

10

10

10

10

10

triceps pushdowns
(optional)

triceps pushdowns
(optional)

10

10

10

10

10

10

face pulls (optional)

face pulls (optional)

10

10

10

10

10

10

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BlackIronBeast5/3/1Calculator

Week3
press

deadlift

bench press

squat

545 [ ]

585 [ 10, 5, 5]

550 [ 2. 5]

580 [ 10, 5, 2. 5]

545 [ ]

5105 [ 25, 5]

565 [ 10]

595 [ 25]

350 [ 2. 5]

3125 [ 35, 5]

375 [ 10, 5]

3115 [ 35]

565 [ 10]

5155 [ 45, 10]

595 [ 25]

5145 [ 45, 5]

370 [ 10, 2. 5]

3175 [ 45, 10, 5, 5]

3105 [ 25, 5]

3165 [ 45, 10, 5]

180 [ 10, 5, 2. 5]

1195 [ 45, 25, 5]

1120 [ 35, 2. 5]

1180 [ 45, 10, 5, 5, 2. 5]

bench press

squat

press

deadlift

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

chins

ab wheel

dumbbell rows

hanging leg raise

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

curls (optional)

curls (optional)

10

10

10

10

10

10

triceps pushdowns
(optional)

triceps pushdowns
(optional)

10

10

10

10

10

10

face pulls (optional)

face pulls (optional)

10

10

10

10

10

10

http://blackironbeast.com/5/3/1/calculator

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1/9/2016

BlackIronBeast5/3/1Calculator

Week4
press

deadlift

bench press

squat

545 [ ]

585 [ 10, 5, 5]

550 [ 2. 5]

580 [ 10, 5, 2. 5]

545 [ ]

5105 [ 25, 5]

565 [ 10]

595 [ 25]

550 [ 2. 5]

5125 [ 35, 5]

575 [ 10, 5]

5115 [ 35]

bench press

squat

press

deadlift

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

1090 [ 10, 5, 5, 2. 5]

10135 [ 45]

1060 [ 5, 2. 5]

10145 [ 45, 5]

chins

ab wheel

dumbbell rows

hanging leg raise

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

10

1020

10

10

curls (optional)

curls (optional)

10

10

10

10

10

10

triceps pushdowns
(optional)

triceps pushdowns
(optional)

10

10

10

10

10

10

face pulls (optional)

face pulls (optional)

10

10

10

10

10

10

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