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531-v2

531-v2

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Published by: bchia on Nov 25, 2008
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Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 185 5 Deadlift 405 3 Bench Press

275 3 Squat 315 5 Min. Weight Increment 5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 135 1 155 1 175 1 Shoulders 3-5 Upper back or Lats 3-5 Workout 2 Deadlift Load 280 320 365 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5

Est. 1RM 208 429 291 354 High Low Low

Reps 5 5 5 6-20 10-25 Reps 5 5 5 5-30 10-50 Reps 5 5 5 6-20 6-30 Reps 5 5 5 6-20 10-50

Load 145 165 185

Cycle 2 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5

Reps 3 3 3 6-20 10-25 Reps 3 3 3 5-30 10-50 Reps 3 3 3 6-20 6-30 Reps 3 3 3 6-20 10-50

Load 155 175 200

Cycle 3 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5 Sets 1 1 1 3-5 3-5

Reps 5 3 1 6-20 10-25 Reps 5 3 1 5-30 10-50 Reps 5 3 1 6-20 6-30 Reps 5 3 1 6-20 10-50

Load 300 345 385

Load 320 365 410

Low back/hamstrings Abs Workout 3 Bench Press Load 190 220 245

Load 205 235 260

Load 220 245 275

Shoulders Lats Workout 4 Squat Load 230 265 300

Load 250 285 320

Load 265 300 335

Quads Abs

Assistance exercise selection Quads: lunges, step-up, one leg squat, split squat, hack squat, belt squat, leg press, leg extension Shoulders: dip, pushup, upright row, side lateral, hammer military, EFS swiss bar, cambered bench, incline press, DB bench, DB incline Lats: chiin/pull-up, DB row, bent-over row, chest supported row, chest supported DB row, low row Low back/hamstrings: good mornings, back raise, 45 deg. extension, pullthrough, KB swing, rev. hyper, glute/ham raise, SLDL, leg curl Upper back: DB rear lateral, seated DB power clean, muscle snatch, face pull, cable real lateral, band pull-apart, shrugs Abs: ab wheel, crunches, sit-up, weighted sit-up, hangling leg raise, side bend

Load 125 135 145

Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 6-20 2 10-25 Sets 1 1 1 2 2 Sets 1 1 1 2 2 Sets 1 1 1 2 2 Reps 5 5 5 5-30 10-50 Reps 5 5 5 6-20 6-30 Reps 5 5 5 6-20 10-50

Load 255 280 300

Load 175 190 205

Load 210 230 250

Wendler 5/3/1 Calculator Test Primary Movement Load Military Press Deadlift Bench Press Squat Min. Weight Increment Note: cells in yellow can be changed 155 400 225 300 5

Test Reps 1 1 1 1 Vol.

Est. 1RM 155 400 225 300 Low High Low

Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1 Military Press Load 100 115 130 Dips DB Row Session 2 Deadlift Load 260 300 340 KB Swings Sit-ups Session 3 Bench Press Load 145 170 190 DB Bench Chin-ups Session 4 Squat Load 195 225 255 Lunges Ab Wheel BW Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Reps 5 5 5 max 10-20 Reps 5 5 5 20 25 Reps 5 5 5 10-15 6-12 Reps 5 5 5 6 15 Hack Squat Hanging Leg Raise Incline Press Low Row Session 8 Squat Load 210 240 270 Back Raise DB Side Bends Session 7 Bench Press Load 160 180 205 Upright Row Bent-over Row Session 6 Deadlift Load 280 320 360 Session 5 Military Press Cycle 2 Load 110 125 140 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Reps 3 3 3 10 10-15 Reps 3 3 3 10-12 10 Reps 3 3 3 10-12 15-20 Reps 3 3 3 12-15 15 Leg Press Ab Wheel DB Incline Press Chin-ups Session 12 Squat Load 225 255 285 Good Morning Sit-ups Session 11 Bench Press Load 170 190 215 Dips w/ weight DB Row Session 10 Deadlift Load 300 340 380 Session 9 Military Press Cycle 3 Load 115 130 145 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Sets 1 1 1 3 3 Reps 5 3 1 6-10 10-20 Reps 5 3 1 8 25 Reps 5 3 1 10-15 6-12 Reps 5 3 1 12-15 15

Cycle 4 (Deload) Session 13 Military Press Load 95 100 110 Pushups Chin-ups Sets 1 1 1 2 2 Reps 5 5 5 max 10

Session 14 Deadlift

Load 240 260 280

Sets 1 1 1 1 1 1 2 2

Reps 5 5 5 5 5 5 20 10

Squat

180 195 210

Pull-throughs Side Bends

Session 15 Bench Press

Load 135 145 160

Sets 1 1 1 2 2

Reps 5 5 5 10-15 15

DB Military Shrug

Wendler 5/3/1 Calculator Test Primary Movement Load Incline Press 185 Rack Pull 440 2 Board Press 245 Box Squat 275 Min. Weight Increment 5 Note: cells in yellow can be changed

Test Reps 1 1 1 1 Vol.

Est. 1RM 185 440 245 275 High High Low

Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Session 1 Load Sets Incline Press 140 1 150 1 155 1 Upright Row 4 DB Military Press 4 Rear Lateral 4 DB Curl 4 Session 2 Rack Pull Load 330 350 375 Sets 1 1 1 4 4 4 4 Sets 1 1 1 4 4 4 4 Sets 1 1 1 4 4

Reps 5 5 5 10 12 15 12 Reps 5 5 5 10 15 25 15 Reps 5 5 5 10 20 10 10-15 Reps 5 5 5 10-15 12

Session 5 Incline Press

Cycle 2 Load 150 155 165

Side Lateral Front Raise Rear Raise BB Curl Session 6 Rack Pull Load 350 375 395

Sets 1 1 1 3 3 3 3 Sets 1 1 1 4 4 4 4 Sets 1 1 1 3 3 3 3 Sets 1 1 1 3 3

Reps 3 3 3 12 12 15 12 Reps 3 3 3 10-20 8-12 15 10 Reps 3 3 3 8-10 20-30 12 10 Reps 3 3 3 15 15

Session 9 Incline Press

Cycle 3 Load 140 155 175

Upright Row DB Military Press Rear Lateral BB Curl Session 10 Rack Pull Load 330 375 420

Sets 1 1 1 3 3 3 3 Sets 1 1 1 4 4 3 3 Sets 1 1 1 3 4 4 4 Sets 1 1 1 4 4

Reps 5 3 1 10 12 20 12 Reps 5 3 1 10 12 15 15 Reps 5 3 1 10 25 10 10 Reps 5 3 1 10 10

Chin-up DB Row Back Raise Ab Wheel Session 3 2 Board Press Load 185 195 210

Lat Pulldown Bent-over Row Pull-through Side Bend Session 7 2 Board Press Load 195 210 220

Chin-up DB Row Reverse Hyper Ab Wheel Session 11 2 Board Press Load 185 210 235

DB Bench Dips DB Flys Triceps Pushdown Session 4 Box Squat Load 205 220 235

Floor Press Pushup Incline DB Fly Triceps Extension Session 8 Box Squat Load 220 235 250

DB Bench Dips DB Flys Triceps Pushdown Session 12 Box Squat Load 205 235 260

Leg Press Leg Extension

Hack Squat Leg Extension

Leg Press Leg Extension

Leg Curl Situps

4 4

12 25

Glute-ham Raise Hanging Leg Raise

3 3

12 15

Glute-ham Riase Ab Wheel

4 3

10 15

Session 13 Incline Press

Cycle 4 (Deload) Load 110 120 130

Rear Lateral DB Curl Session 14 Rack Pull Load 265 285 310 165 180 195

Sets 1 1 1 2 2 Sets 1 1 1 1 1 1 2 2 Sets 1 1 1 2 2

Reps 5 5 5 15 10 Reps 5 5 5 5 5 5 20 10 Reps 5 5 5 25 12

Box Squat

Chin-up Hanging Leg Raise Session 15 2 Board Press Load 145 160 170

Pushup Triceps Extension

Wendler 5/3/1 Calculator Primary Movement Test Load Test Reps Military Press 205 4 Deadlift 475 3 Bench Press 295 2 Squat 365 5 Min. Weight Increment 2.5 Volume Note: cells in yellow can be changed Note: sets/reps listed are for work sets only, warmup prior Cycle 1 Workout 1 Load Sets Military Press 167.5 1 180 1 190 1 Military Press 112.5 5 Chins 5 Workout 2 Deadlift Load 377.5 402.5 427.5 252.5 Sets 1 1 1 5 5 Sets 1 1 1 5 5 Sets 1 1 1 5 5

Est. 1RM 224 503 303 411 High High Low

Reps 5 5 5 10 max Reps 5 5 5 10 12 Reps 5 5 5 10 10-20 Reps 5 5 5 10 10

Load 180 190 202.5 122.5

Cycle 2 Sets 1 1 1 5 5 Sets 1 1 1 5 5 Sets 1 1 1 5 5 Sets 1 1 1 5 5

Reps 3 3 3 10 max Reps 3 3 3 10 12 Reps 3 3 3 10 10-20 Reps 3 3 3 10 10

Load 167.5 190 212.5 135

Cycle 3 Sets 1 1 1 5 5 Sets 1 1 1 5 5 Sets 1 1 1 5 5 Sets 1 1 1 5 5

Reps 5 3 1 10 max Reps 5 3 1 10 12 Reps 5 3 1 10 10-20 Reps 5 3 1 10 10

Deadlift Hanging Leg Raise Workout 3 Bench Press

Load 402.5 427.5 452.5 277.5

Load 377.5 427.5 477.5 302.5

Bench Press DB Row Workout 4 Squat

Load 227.5 242.5 257.5 152.5

Load 242.5 257.5 272.5 167.5

Load 227.5 257.5 287.5 182.5

Squat Leg Curl

Load 307.5 330 350 205

Load 330 350 370 225

Load 307.5 350 390 247.5

Load 135 145 157.5 112.5

Cycle 4 (Deload) Sets Reps 1 5 1 5 1 5 2 10 2 max Sets 1 1 1 2 5 Sets 1 1 1 2 2 Sets 1 1 1 2 2 Reps 5 5 5 10 12 Reps 5 5 5 10 10-20 Reps 5 5 5 10 10

Load 302.5 327.5 352.5 252.5

Load 182.5 197.5 212.5 152.5

Load 247.5 267.5 287.5 205

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