5-3-1 Jim Wendler

8/21/2019 5-3-1 Jim Wendler

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Monday

Week

Movement Bench Press Press

1RM (Est) 150 130

1RM (Train) 135 11

Warm-up PVC Pipe Stretching +

Warmup Set x 5 (50%) 70 60

Set x 5 (65%) !0 75

Set " x 5 (75%) 00 !0

Set 3 x 5+ (#5%) 5 00

Set 3 $ax ep

&ssistance 'ricep icacs

&ssistance " Bicep Cur*s 5

& Wrut S*am a** ussian ',


Warmup Set x 5 (55%) 75 65

Set x 3 (70%) !5 #0

Set " x 3 (#0%) 0 !5

Set 3 x 3+ (!0%) "0 05

Set 3 $ax ep

&ssistance 'ricep erhea. exten

&ssistance " Bicep Cncentratin C

& Wrut Ba** s*ams ,ith tight


Warmup Set x 5 (60%) #0 70

Set x 5 (75%) 00 !0Set " x 3 (#5%) 5 00

Set 3 x + (!5%) 30 0

Set 3 $ax ep

&ssistance 'ricep icacs

&ssistance " Bicep /ammer Cur*

& Wrut Situps ,ith s*am a** p


Warmup Set x 5 (30%) 0 35

Set x 5 (0%) 55 5

Set " x 5 (50%) 70 60

Set 3 x 5 (60%) #0 70

&ssistance 1ips 5 x

&ssistance " Chins 5 x

& Wrut V-ups 5 x

W e e k 1 ( 5 !

s )

W e e k

" ( 3 ! s )

W e e k 3

( 5 #

3 # 1 ! s

)

W e e k

$ (

% e l o a d )

8/21/2019 5-3-1 Jim Wendler


Cycle 1

Th&rsday

verhead '&at Po*er Clean +ront '&at Po*er 'natch

5 1$0 15 100

,-5 1", 15-5 .0

30 Burpees 2 , + min $ax Sing*e n.ers 50

35 65 #0 5

5 #0 00 60

50 !5 "0 70

55 05 35 75

5 x " . $rnings 5 x " 1B $i*it

x " 1B ,s 5 x " e

sts 5 x " P*an 5 x 30 secn.s /**,


35 70 #5 50

5 !0 0 65

55 00 "5 70

60 5 0 #0

ins 5 x " . $rnings 5 x " 1B 8rnt

ur*s 5 x " Bare** ,s 5 x " e

nee 5 x " &mat Situps 5 x " '


0 75 !5 55

50 !5 "0 7055 05 35 75

65 "0 50 #5

5 x " . $rnings 5 x " :erhe

5 x " 2B S,ings 5 x " e

resses 5 x " &r** 5 x " /1 Si


"0 0 5 "5

"5 50 65 35

35 65 #0 5

0 75 !5 55

. $rnings 5 x " 2B $i*it

" 2B Snatch 5 x " e

" 1B Si.e Ben.s /pe

8/21/2019 5-3-1 Jim Wendler


'&nday

%eadli/t Back '&at

"50 ""5

""5 "0"-5

Wa**a**s 4 s

5 00

5 30

70 50

!0 70

ar Press Seate. 5 x "

erse /pers 5 x "

. h*. 5 x 30 secn.s

Wa**a**s 4 s

"5 0

60 0

#0 60

"05 #0

9Si.e9at aises 5 x "

erse /pers 5 x "

e t Bar 5 x "

Wa**a**s 4 s

35 "0

70 50!0 70

"5 !0

. p*ate *unges 5 x "

erse /pers 5 x "

ups ($e. a**) 5 x "

Wa**a**s 4 s

70 60

!0 #0

5 00

35 "0

ar Press Seate. 5 x "

erse /pers 5 x "

r-extensins n /1

8/21/2019 5-3-1 Jim Wendler


Using 22Lb Bar Bar Weight

20 22

25 22 1

30 22 2.5 1

35 22 5 1

40 22 5 2.5 1

45 22 10 1

50 22 10 2.5 1

55 22 15 160 22 15 2.5 1

Using 45 Lbs Bar Bar Weight

65 45 10

70 45 10 2.5

75 45 15

80 45 15 2.5

85 45 10 10

90 45 10 10 2.5

95 45 25

100 45 25 2.5

105 45 25 5

110 45 25 5 2.5

115 45 35

120 45 35 2.5125 45 35 5

130 45 35 5 2.5

135 45 45

140 45 45 2.5

145 45 45 5

150 45 45 5 2.5

155 45 45 10

160 45 45 10 2.5

165 45 45 15

170 45 45 15 2.5

175 45 45 10 10

180 45 45 10 10

185 45 45 25

190 45 45 25 2.5195 45 45 25 5

200 45 45 25 5

205 45 45 25 5

210 45 45 25 10

215 45 45 25 10

220 45 45 25 15

225 45 45 25 15

230 45 45 35 10

235 45 45 25 25

240 45 45 25 25

245 45 45 25 25

250 45 45 25 25

255 45 45 35 25

260 45 45 35 25265 45 45 35 25

270 45 45 35 25

275 45 45 45 25

280 45 45 45 25

285 45 45 45 25

290 45 45 45 25

295 45 45 45 35

300 45 45 45 35

305 45 45 45 35

310 45 45 45 35

315 45 45 45 45

8/21/2019 5-3-1 Jim Wendler


320 45 45 45 45

325 45 45 45 45

330 45 45 45 45

335 45 45 45 45

340 45 45 45 45

345 45 45 45 45

350 45 45 45 45

8/21/2019 5-3-1 Jim Wendler


One Side Plates Total Weight

22

24

29

34

39

44

49

5459

One Side Plates Total Weight

65

70

75

80

85

90

95

100

105

110

115

120125

130

135

140

145

150

155

160

165

170

175

2.5 180

185

190195

2.5 200

5 205

2.5 210

5 215

2.5 220

5 225

2.5 230

235

2.5 240

5 245

5 2.5 250

255

2.5 2605 265

5 2.5 270

275

2.5 280

5 285

5 2.5 290

295

2.5 300

5 305

5 2.5 310

315

8/21/2019 5-3-1 Jim Wendler


2.5 320

5 325

5 2.5 330

10 335

10 2.5 340

15 345

15 2.5 350

8/21/2019 5-3-1 Jim Wendler


Workout day

Time Food Protein Fats

Early Morning 1 Beet 2.2 0.1

1 med Carrot 0.6 0.2

100 g Kale 4. 0.!

1"2 #emon 0. 0.1

1 ts$ %inger 0 0

1 t&s$ C'ia (eeds )

20).!

Break*ast 1 $a+ket ,2- g instant oat /uaker 4 2

4 +ooked Ba+on (li+es 10 10

2 tra# organi+ omega eggs 14 !

2 t&s$ lmond Butter 6 16

)-)

#un+' 2 +u$s ra3 Bro++oli ) 1

1 100 3'ole 3'eat trader 5oes tortilla )

6 o7 C'i+ken 6 2.)

406.)

Pre3orkout 1 medium Banana 1. 0.4

1 s+oo$ W'ey 0 1.!

2 $itted dates 0 0

418.!

Post3orkout 1 s+oo$ 9itargo 0 0

1 ser:ing Progene ;e+o:ery 2 1

2 $itted dates 0 0

418

<inner 1 +u$ +ooked &asmati ri+e ).) 0.6

1 $itted date 0 0

4 o7 C'i+ken 2) 1.)

1 t&s$ Co+onut =il 0 14

4!-.!

Bed Time Co+onut Milk 2 14

1 s+oo$ 3'ey 24 1.)

>ns3eet +o+oa 1 0

1 t&s$ lmond Butter -

Total !).)

Total 2!26.8 20).2 !2.8

8/21/2019 5-3-1 Jim Wendler


Car&s Fi&er (ugar Time

- 2. 6 Early Morning

6 1.8 2.!

! 1.4 0

2.) 0.- 0.8

0.4 0 0

1 6 0

1! 0 Break*ast

0 0 0

2 0 0

- 0 0

12 4.- .2 #un+'

2! ) 1

0 0 0

28 .1 14 Pre3orkout

) 0 1.2)

6 4 2

) 0 0 Post3orkout

- 2 )

6 4 2

40 0.6 0 <inner

1- 2 16

0 0 0

0 0 0

2 0 4 Bed Time

4 0 1

6 0 0

4 0 0

Total

18.! 40.8 11!.0) Total

8/21/2019 5-3-1 Jim Wendler


;est <ay

Food Protein Fats Car&s Fi&er (ugar

1 Beet 2.2 0.1 - 2. 6

1 med Carrot 0.6 0.2 6 1.8 2.!

100 g Kale 4. 0.! ! 1.4 0

1"2 #emon 0. 0.1 2.) 0.- 0.8

1 ts$ %inger 0 0 0.4 0 0

1 t&s$ C'ia (eeds ) 1 6 0

1 $a+ket ,2- g instant oat /uaker 4 2 1! 0

4 +ooked Ba+on (li+es 10 10 0 0 0

2 tra# organi+ omega eggs 14 ! 2 0 0

2 t&s$ lmond Butter 6 16 - 0 0

2 +u$s ra3 Bro++oli ) 1 12 4.- .2

1 100 3'ole 3'eat trader 5oes tortilla ) 2! ) 1

6 o7 C'i+ken 6 2.) 0 0 0

1 medium Banana 1. 0.4 28 .1 14

1 s+oo$ W'ey 0 1.! ) 0 1.2)

28.!

1 s+oo$ 3'ey 24 1.) 4 0 1

12).)

1 +u$ +ooked &asmati ri+e ).) 0.6 40 0.6 0

1 $itted date 0 0 1- 2 16

4 o7 C'i+ken 2) 1.) 0 0 0

1 t&s$ Co+onut =il 0 14 0 0 0

Co+onut Milk 2 14 2 0 4

1 s+oo$ 3'ey 24 1.) 4 0 1

>ns3eet +o+oa 1 0 6 0 0

1 t&s$ lmond Butter - 4 0 0

0

24!1.2 206.2 !.2 206.! 0.8 )1.0)

8/21/2019 5-3-1 Jim Wendler


;est <ay

Time Food Protein Fats Car&s

Break*ast 1 $a+ket ,2- g instant oat /uaker 4 2 1!

2 eggs 14 ! 2

1 t&s$ lmond Butter - 4

#un+' 1 +u$ ra3 Bro++oli 2.) 0.) 6

6 o7 C'i+ken 6 2.) 0

o7 %ua+ 1.68 12.18 8.2!

1 t&s$ lmond Butter - 4

Pre3orkou1"2 s+oo$ :itargo 0 0 )

1 s+oo$ W'ey 24 1.)

Post3orko 1 s+oo$ 9itargo 0 0 )

1 ser:ing Progene ;e+o:ery 2 1 -

1 +u$ &ro++oli 2.) 0.) 6

1)0 gms &oiled ?am 2.2 0.22 41.2)

6 o7 C'i+ken 6 2.) 0

1 t&s$ Co+onut =il 0 14 0

Total 1)1.-8 61.-! 180.)4

1-46.6)

8/21/2019 5-3-1 Jim Wendler


Fi&er (ugar

0

0 0

CB# Control

0 0 P 1) 28

C 1-0 12)

2.4 1.6 F 60 12)

0 0 1-00 2)8

).6 0.6

0 0

0 0

0 1.2)

0 0

2 )

2.4 1.6

).-46 0.882

0 0

0 0

21.246 10.-22

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5-3-1 Jim Wendler