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8615840 Jim Wendler 531 Logbook Calculator

8615840 Jim Wendler 531 Logbook Calculator

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Published by: ccreel on Oct 13, 2010
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Wendler 5-3-1, 1 Day Per Week

Jim Wendler's 5/3/
Base Program

This is Jim Wendler's 5/3/1 Logbook Calculator. This was designed as a supplement and is not affili Wendler. I have omitted the assistance exercises as per Jim Wendler's request. If you want to know wh book. Only edit the cells in yellow. The first column, “Current Max,” is where you will enter your Rep Ma many reps (<12) that your max was tested with. The “Smallest Weight Increment,” field is the smallest weig 5, or less if microloading). Workouts are read by column and there are 3 days per week. On the last set o possible. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Squat 250 1 Bench Press 160 1 Deadlift 300 1 Mil. Press 140 1

Squat

Week 1 Warmup 5x145 5x170
>5x190

Bench Press

Warmup 5x95 5x110
>5x120

Deadlift

Week 2 Warmup 5x175 5x205
>5x230

Mil. Press

Warmup 5x80 5x95
>5x105

Page 1

The “Reps. 1 Day Per Week ndler's 5/3/1 ase Program ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” nor Jim 's request.Wendler 5-3-1. On the last set of each major lift you can attempt as many reps as DudeAbides or Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 250 160 300 140 5RM 220 140 265 125 5/3/1 Max 225 144 270 126 Week 3 Warmup 3x160 3x180 >3x205 Week 5 Warmup 5x170 3x190 >1x215 Warmup 3x100 3x115 >3x130 Warmup 5x110 3x120 >1x135 Week 4 Warmup 3x190 3x215 >3x245 Week 6 Warmup 5x205 3x230 >1x255 Warmup 3x90 3x100 >3x115 Warmup 5x95 3x105 >1x120 Page 2 .” column can be adjusted to however ncrement. I suggest buying the s where you will enter your Rep Maxes.” field is the smallest weight increment that can be added to the barbell (usually 3 days per week. If you want to know what the assistance exercises are.

The first column. 2 Days Per Week Jim Wendler's 5/3/ Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. If you want to know wh book. Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Option Two Page 3 . Press 100 1 Option One Day One Squat Week 1 Warmup 5x60 5x70 >5x75 Week 2 Warmup 3x65 3x70 >3x80 Bench Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Day Two Deadlift Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Mil.” is where you will enter your Rep Ma many reps (<12) that your max was tested with.” field is the smallest wei 5. I have omitted the assistance exercises as per Jim Wendler's request. “Current Max. Only edit the cells in yellow. This was designed as a supplement and is not affi Wendler. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Squat 100 1 Bench Press 100 1 Deadlift 100 1 Mil.Wendler 5-3-1. Workouts are read by column and there are 3 days per week. The “Smallest Weight Increment. On the last set possible. or less if microloading).

Press Warmup 5x60 5x70 >5x75 Page 4 . Press Day Two Squat Bench Press Warmup 5x60 5x70 >5x75 Warmup 3x65 3x70 >3x80 Deadlift Mil.Wendler 5-3-1. 2 Days Per Week Day One Squat Week 1 Warmup 5x60 5x70 >5x75 Week 2 Week 3 Warmup 3x65 3x70 >3x80 Bench Press Deadlift Warmup 5x60 5x70 >5x75 Mil.

On the last set of each major lift you can attempt as many reps as udeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 100 100 100 100 5RM 90 90 90 90 5/3/1 Max 90 90 90 90 Week 3 Warmup 5x70 3x75 >1x85 Week 4 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Page 5 .” nor Jim request.” column can be adjusted to however crement. I suggest buying the where you will enter your Rep Maxes. The “Reps. If you want to know what the assistance exercises are. 2 Days Per Week dler's 5/3/1 se Program d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” field is the smallest weight increment that can be added to the barbell (usually days per week.Wendler 5-3-1.

Wendler 5-3-1. 2 Days Per Week Week 4 Week 5 Warmup 5x70 3x75 >1x85 Week 6 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Warmup 5x70 3x75 >1x85 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Page 6 .

” is where you will enter your Rep however many reps (<12) that your max was tested with. This was designed as a supplement and is not affiliate Wendler. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbi 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Mil. or less if microloading). I have omitted the assistance exercises as per Jim Wendler's request. Only edit the cells in yellow. “Current Max. 3 Days Per Week Jim Wendler's 5/3/1 Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. Press 140 1 Deadlift 300 1 Bench Press 160 1 Squat 250 1 Day One Mil.” field is the sm barbell (usually 5. Press Warmup 3x90 3x100 Page 7 . Workouts are read by column and there are 3 days per wee attempt as many reps as possible. Press Week 1 Warmup 5x80 5x95 >5x105 Week 2 Week 3 Week 4 Deadlift Warmup 5x205 3x230 >1x255 Bench Press Warmup 3x100 3x115 >3x130 Squat Warmup 5x145 5x170 >5x190 Day Two Mil.Wendler 5-3-1. If you want to know wha the book. The first column. The “Smallest Weight Increment.

Wendler 5-3-1. 3 Days Per Week >3x115 Deadlift Warmup 5x175 5x205 >5x230 Bench Press Warmup 5x110 3x120 >1x135 Squat Warmup 3x160 3x180 >3x205 Day Three Mil. Press Warmup 5x95 3x105 >1x120 Deadlift Warmup 3x190 3x215 >3x245 Bench Press Warmup 5x95 5x110 >5x120 Squat Warmup 5x170 3x190 >1x215 Page 8 .

” field is the smallest weight increment that can be added to the olumn and there are 3 days per week. If you want to know what the assistance exercises are.” column can be adjusted to llest Weight Increment. I suggest buying Max.Wendler 5-3-1. The “Reps. 3 Days Per Week ndler's 5/3/1 ase Program ed as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” nor Jim er's request. On the last set of each major lift you can DAMMIT! ~Bango/Jgood/TheDudeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 140 300 160 250 5RM 125 265 140 220 5/3/1 Max 126 270 144 225 Week 5 Warmup 5x50 5x65 5x75 Week 6 Warmup 5x90 5x115 5x135 New Cycle New Cycle New Cycle Page 9 .” is where you will enter your Rep Maxes.

3 Days Per Week New Cycle Warmup 5x110 5x135 5x160 New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle Warmup 5x60 5x70 5x85 New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle New Cycle Page 10 .Wendler 5-3-1.

This was designed as a supplement and is not affilia Wendler. 4 Days Per Week Jim Wendler's 5/3/ Base Program This is Jim Wendler's 5/3/1 Logbook Calculator. The “Smallest Weight Increment. I have omitted the assistance exercises as per Jim Wendler's request. The first column. Press Week 1 Warmup 5x60 5x70 >5x75 Day Two Deadlift Warmup 5x60 5x70 >5x75 Day Three Bench Press Warmup 5x60 5x70 >5x75 Day Four Squat Warmup 5x60 5x70 >5x75 Page 11 .” is where you will enter your Re however many reps (<12) that your max was tested with. If you want to know wha book.Wendler 5-3-1. O as many reps as possible. Only edit the cells in yellow.” field is the s barbell (usually 5. Workouts are read by column and there are 3 days per week. Press 100 1 Deadlift 100 1 Bench Press 100 1 Squat 100 1 Day One Mil. Good luck and GET STRONG DAMMIT! ~Bango/Jgood/TheDudeAbides 5/3/1 for Raw Strength by Jim Wendler Write-up for Jim Wendler's 5/3/1 Program Smallest Weight Increment: 5 Current Max Reps (<12) Mil. or less if microloading). “Current Max.

4 Days Per Week dler's 5/3/1 ase Program d as a supplement and is not affiliated with the book “5/3/1 for Raw Strength.” field is the smallest weight increment that can be added to the n and there are 3 days per week.Wendler 5-3-1.” is where you will enter your Rep Maxes. I suggest buying the x. If you want to know what the assistance exercises are.” nor Jim s request.” column can be adjusted to est Weight Increment. On the last set of each major lift you can attempt ~Bango/Jgood/TheDudeAbides r Raw Strength by Jim Wendler for Jim Wendler's 5/3/1 Program 1RM 100 100 100 100 5RM 90 90 90 90 5/3/1 Max 90 90 90 90 Week 2 Warmup 3x65 3x70 >3x80 Week 3 Warmup 5x70 3x75 >1x85 Week 4 Warmup 5x35 5x45 5x55 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Warmup 3x65 3x70 >3x80 Warmup 5x70 3x75 >1x85 Warmup 5x35 5x45 5x55 Page 12 . The “Reps.

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