5-3-1 option 1april 2012
TRANSCRIPT
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5/3/1 - Jim Wendler Method
Weight
For this spreadsheet, changes only need to be made to Weight and Reps Reps
The formula used is the one in Wendler's Book. Max
BUY WENDLER's BOOK. You won't regret it. Training M
90%
There are 4 sheets in this workbook, to keep track of progression.
Cycle 1
Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95
Military Military
Military Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 55 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Deadlift Deadlift
DeadliftErr:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Bench Bench
Bench Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 33 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Squat Squat
Squat Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
Link to Purchase 5/3/1 by Jim Wendler
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5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don
Wendler stresses choosing assistance work that addresses your weak areas, but does no
Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises
Assistance Work # 1: Boring But Big
Military Press Day
Military Press - 5 sets of 10 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Deadlift - 5 sets of 10 repsHanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Bench Press - 5 sets of 10 reps
Dumbbell Row - 5 sets of 10 reps
Squat Day
Squat - 5 sets of 10 reps
Leg Curl - 5 sets of 10 reps
Assistance Work #2: The Triumvirate
Military Press Day
Dips - 5 sets of 15 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Good Mornings - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Dumbbell Bench Press - 5 sets of 15 reps
Dumbbell Row - 5 sets of 10 reps
Squat Day
Leg Press - 5 sets of 15 reps
Leg Curl - 5 Sets of 10 reps
Assistance Work #3: I'm Not Doing Jack Shit
Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended b
Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 sets of 1
Assistance Work can be changed every week, but he recommends keeping them consiste
Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns an
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NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be ide
Military Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldow
Triceps - Triceps Pushdowns or Triceps Extensions
Deadlift Day
Hamstrings - Leg Curls or Glute-Ham RaiseQuads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Bench Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldow
Triceps - Triceps Pushdowns or Triceps Extensions
Squat Day
Low Back - Reverse Hyper, Back Raise, Good Morning
Quads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Assistance Work #5: BodyweightFor this selection, all assistance work is done with only bodyweight exercises
Military Press Day
Chin-Ups - No less than 75 reps
Dips - No Less than 75 reps
Deadlift Day
Glute Ham Raise - No less than 75 reps
Leg Raises - No less than 75 reps
Bench Press Day
Chin-Ups - No less than 75 reps
Pushups - No less than 75 reps
Squat Day
One Leg Squat - No less than 75 reps
Sit-ups - No less than 75 reps
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Squat Deadlift Bench PressMilitary Press
345 385 245 155
3 5 3 5
380 450 270 180
340 405 245 160
Week 4 - Deload 40-50-60
Military
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509Err:509 3 Err:509
Err:509
Err:509
Err:509
Deadlift
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509
Err:509
Err:509
Err:509
Bench
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509Err:509
Err:509
Err:509
Squat
Err:509
Weight Reps Weight
Err:509 5 Err:509
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Err:509 5 Err:509
Err:509 3 Err:509
Err:509
Err:509
Err:509
't not have to follow these programs.
take away from your main lift. These are just examples.
for each day.
him. For advanced lifters who have very little time.
0-20 reps
nt for each cycle.
do each for 5 sets of 10-20 Reps after completing my main lift
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tical, not a typo
ress, Dips, Pushups
s, Face Pulls, Shrugs
ress, Dips, Pushups
s, Face Pulls, Shrugs
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5/3/1 - Jim Wendler Method
Cycle 2
Week 1 - 65-75-85 Week 2 - 70-80-90
Military
Military 150 150
Weight Reps Weight
Reps 60 5 60
5 75 5 755 90 3 90
3 100 3 105
5 115 3 120
5 130 3+ 135
5+
Deadlift
Deadlift 375 375
Weight Reps Weight
Reps 150 5 1505 190 5 190
5 225 3 225
3 245 3 265
5 280 3 300
5 320 3+ 340
5+
Bench
Bench 225 225
Weight Reps WeightReps 90 5 90
5 115 5 115
5 135 3 135
3 145 3 160
5 170 3 180
5 190 3+ 205
5+
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Powerclean
Powercle 140 140
Weight Reps Weight
Reps 55 5 55
5 70 5 70
5 85 3 853 90 3 100
5 105 3 110
5 120 3+ 125
5+
Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. Y
Wendler stresses choosing assistance work that addresses your weak areas, but d
Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance ex
Assistance Work # 1: Boring But BigMilitary Press Day
Military Press - 5 sets of 10 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Deadlift - 5 sets of 10 reps
Hanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Bench Press - 5 sets of 10 reps
Dumbbell Row - 5 sets of 10 reps
Squat DaySquat - 5 sets of 10 reps
Leg Curl - 5 sets of 10 reps
Assistance Work #2: The Triumvirate
Military Press Day
Dips - 5 sets of 15 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Good Mornings - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Dumbbell Bench Press - 5 sets of 15 reps
Dumbbell Row - 5 sets of 10 reps
Squat Day
Leg Press - 5 sets of 15 reps
Leg Curl - 5 Sets of 10 reps
Assistance Work #3: I'm Not Doing Jack Shit
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Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommen
Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 s
Assistance Work can be changed every week, but he recommends keeping them c
Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdo
NOTE: Assistance work for Military Press Day and Bench Press Day are suppose toMilitary Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, I
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat P
Triceps - Triceps Pushdowns or Triceps Extensions
Deadlift Day
Hamstrings - Leg Curls or Glute-Ham Raise
Quads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Bench Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, I
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat PTriceps - Triceps Pushdowns or Triceps Extensions
Squat Day
Low Back - Reverse Hyper, Back Raise, Good Morning
Quads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Assistance Work #5: BodyweightFor this selection, all assistance work is done with only bodyweight exercises
Military Press Day
Chin-Ups - No less than 75 reps
Dips - No Less than 75 reps
Deadlift Day
Glute Ham Raise - No less than 75 reps
Leg Raises - No less than 75 reps
Bench Press Day
Chin-Ups - No less than 75 reps
Pushups - No less than 75 reps
Squat Day
One Leg Squat - No less than 75 reps
Sit-ups - No less than 75 reps
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Power Cle Deadlift Bench PreMilitary Press
Weight 210 330 205 120
Reps 3 1 3 3
Max 230 340 225 130
Training 140 375 225 150
90%
Week 3 - 75-85-95 Week 4 - Deload 40-50-60
Military Military
150 150
Reps Weight Reps Weight
5 60 5 60
5 75 5 753 90 3 90
5 115
3 130
1+ 145
Deadlift Deadlift
375 375
Reps Weight Reps Weight
5 150 5 1505 190 5 190
3 225 3 225
5 280
3 320
1+ 355
Bench Bench
225 225
Reps Weight Reps Weight5 90 5 90
5 115 5 115
3 135 3 135
5 170
3 190
1+ 215
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5/3/1 - Jim Wendler Method
Weight
Reps
Max
Training M
90%
Cycle 3
Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95
Military Military
Military Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 55 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Deadlift Deadlift
DeadliftErr:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Bench Bench
Bench Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 33 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Squat Squat
Squat Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
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5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Below is a list of the 5 different assistance workouts listed in Jim Wendler's book. You don
Wendler stresses choosing assistance work that addresses your weak areas, but does no
Find what works for you, and do NOT overwork yourself, stick to 2-3 assistance exercises
Assistance Work # 1: Boring But Big
Military Press Day
Military Press - 5 sets of 10 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Deadlift - 5 sets of 10 repsHanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Bench Press - 5 sets of 10 reps
Dumbbell Row - 5 sets of 10 reps
Squat Day
Squat - 5 sets of 10 reps
Leg Curl - 5 sets of 10 reps
Assistance Work #2: The Triumvirate
Military Press Day
Dips - 5 sets of 15 reps
Chin-ups - 5 sets of 10 reps
Deadlift Day
Good Mornings - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Bench Press Day
Dumbbell Bench Press - 5 sets of 15 reps
Dumbbell Row - 5 sets of 10 reps
Squat Day
Leg Press - 5 sets of 15 reps
Leg Curl - 5 Sets of 10 reps
Assistance Work #3: I'm Not Doing Jack Shit
Do Just the lift for the day and go home. Jim Wendler's Favorite, but not recommended b
Assistance Work #4: Periodization Bible by Dave TateFor this selection, choose ONE exercise from each category, and perform it for 5 sets of 1
Assistance Work can be changed every week, but he recommends keeping them consiste
Example: On Military Press day, I choose DB Military, Chin-Ups, and Tricep Pushdowns an
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8/2/2019 5-3-1 Option 1april 2012
15/24
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8/2/2019 5-3-1 Option 1april 2012
16/24
Squat Deadlift Bench PressMilitary Press
345 385 245 155
3 5 3 5
380 450 270 180
340 405 245 160
Week 4 - Deload 40-50-60
Military
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509Err:509 3 Err:509
Err:509
Err:509
Err:509
Deadlift
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509
Err:509
Err:509
Err:509
Bench
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509Err:509
Err:509
Err:509
Squat
Err:509
Weight Reps Weight
Err:509 5 Err:509
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8/2/2019 5-3-1 Option 1april 2012
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Err:509 5 Err:509
Err:509 3 Err:509
Err:509
Err:509
Err:509
't not have to follow these programs.
take away from your main lift. These are just examples.
for each day.
him. For advanced lifters who have very little time.
0-20 reps
nt for each cycle.
do each for 5 sets of 10-20 Reps after completing my main lift
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8/2/2019 5-3-1 Option 1april 2012
18/24
tical, not a typo
ress, Dips, Pushups
s, Face Pulls, Shrugs
ress, Dips, Pushups
s, Face Pulls, Shrugs
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8/2/2019 5-3-1 Option 1april 2012
19/24
5/3/1 - Jim Wendler Method
Weight
Reps
Max
Training M
90%
Cycle 4
Week 1 - 65-75-85 Week 2 - 70-80-90 Week 3 - 75-85-95
Military Military
Military Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 55 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Deadlift Deadlift
DeadliftErr:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 3
3 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Bench Bench
Bench Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
5 Err:509 5 Err:509 5
5 Err:509 3 Err:509 33 Err:509 3 Err:509 5
5 Err:509 3 Err:509 3
5 Err:509 3+ Err:509 1+
5+
Squat Squat
Squat Err:509 Err:509 Err:509
Weight Reps Weight Reps
Reps Err:509 5 Err:509 5
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NOTE: Assistance work for Military Press Day and Bench Press Day are suppose to be ide
Military Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldow
Triceps - Triceps Pushdowns or Triceps Extensions
Deadlift Day
Hamstrings - Leg Curls or Glute-Ham RaiseQuads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Bench Press Day
Shoulders or Chest - Dumbbell Bench, Dumbbell Incline, Dumbbell Military Press, Incline
Lats of Upper Back - Dumbbell Rows, Bent Over Rows, Chin-Ups, T-Bar Rows, Lat Pulldow
Triceps - Triceps Pushdowns or Triceps Extensions
Squat Day
Low Back - Reverse Hyper, Back Raise, Good Morning
Quads - Leg Press, Lunges, Hack Squats
Abs - Sit-Ups, Hanging Leg Raises, Ab Wheel, Dumbbell Side Bend
Assistance Work #5: BodyweightFor this selection, all assistance work is done with only bodyweight exercises
Military Press Day
Chin-Ups - No less than 75 reps
Dips - No Less than 75 reps
Deadlift Day
Glute Ham Raise - No less than 75 reps
Leg Raises - No less than 75 reps
Bench Press Day
Chin-Ups - No less than 75 reps
Pushups - No less than 75 reps
Squat Day
One Leg Squat - No less than 75 reps
Sit-ups - No less than 75 reps
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8/2/2019 5-3-1 Option 1april 2012
22/24
Squat Deadlift Bench PressMilitary Press
345 385 245 155
3 5 3 5
380 450 270 180
340 405 245 160
Week 4 - Deload 40-50-60
Military
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509Err:509 3 Err:509
Err:509
Err:509
Err:509
Deadlift
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509
Err:509
Err:509
Err:509
Bench
Err:509
Weight Reps Weight
Err:509 5 Err:509
Err:509 5 Err:509
Err:509 3 Err:509Err:509
Err:509
Err:509
Squat
Err:509
Weight Reps Weight
Err:509 5 Err:509
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8/2/2019 5-3-1 Option 1april 2012
23/24
-
8/2/2019 5-3-1 Option 1april 2012
24/24