Kopie Von Wendler 5-3-1
8
Wendler 5-3-1 Start Date 17-Jan-12 Smallest Possible Increase 5 True Max Training Press 1RM 195 17 Deadlift 1RM 475 43 Bench 1RM 270 24 Squat 1RM 450 40 Press Deadlift Bench Squat 1 17-Jan-2012 18-Jan-2012 20-Jan-2012 21-Jan-2012 5 115 5 280 5 160 5 265 5 130 5 325 5 185 5 305 5+ 150 5+ 365 5+ 210 5+ 345 Press Deadlift Bench Squat 2 24-Jan-2012 25-Jan-2012 27-Jan-2012 28-Jan-2012 3 120 3 300 3 170 3 285 3 140 3 345 3 195 3 325 3+ 160 3+ 385 3+ 220 3+ 365 Press Deadlift Bench Squat 3 31-Jan-2012 1-Feb-2012 3-Feb-2012 4-Feb-2012 5 130 5 325 5 185 5 305 3 150 3 365 3 210 3 345 1+ 165 1+ 410 1+ 235 1+ 385 Press Deadlift Bench Squat 4 7-Feb-2012 8-Feb-2012 10-Feb-2012 11-Feb-2012 5 70 5 170 5 100 5 160 5 90 5 215 5 125 5 205
-
Upload
josh-schmidt -
Category
Documents
-
view
10 -
download
0
Transcript of Kopie Von Wendler 5-3-1
Wendler 5-3-1
Start Date 17-Jan-12
Smallest Possible Increase 5
True Max Training Max (90%)
Press 1RM 195 175
Deadlift 1RM 475 430
Bench 1RM 270 245
Squat 1RM 450 405
Press Deadlift Bench Squat1 17-Jan-2012 18-Jan-2012 20-Jan-2012 21-Jan-2012
5 115 5 280 5 160 5 265
5 130 5 325 5 185 5 305
5+ 150 5+ 365 5+ 210 5+ 345
Press Deadlift Bench Squat2 24-Jan-2012 25-Jan-2012 27-Jan-2012 28-Jan-2012
3 120 3 300 3 170 3 285
3 140 3 345 3 195 3 325
3+ 160 3+ 385 3+ 220 3+ 365
Press Deadlift Bench Squat3 31-Jan-2012 1-Feb-2012 3-Feb-2012 4-Feb-2012
5 130 5 325 5 185 5 305
3 150 3 365 3 210 3 345
1+ 165 1+ 410 1+ 235 1+ 385
Press Deadlift Bench Squat4 7-Feb-2012 8-Feb-2012 10-Feb-2012 11-Feb-2012
5 70 5 170 5 100 5 160
5 90 5 215 5 125 5 205
5 105 5 260 5 145 5 245
Training Max (90%)
175
430
245
405
Wendler 5-3-1
Start Date 17-Jan-12
Smallest Possible Increase 5
True Max Training Max (90%)
Press 1RM 195 175
Deadlift 1RM 475 430
Bench 1RM 270 245
Squat 1RM 450 405
Press Deadlift Bench1 17-Jan-2012 19-Jan-2012 21-Jan-2012
5 115 5 280 5 160
5 130 5 325 5 185
5+ 150 5+ 365 5+ 210
Squat Press Deadlift2 24-Jan-2012 26-Jan-2012 28-Jan-2012
5 265 3 120 3 300
5 305 3 140 3 345
5+ 345 3+ 160 3+ 385
Bench Squat Press3 30-Jan-2012 31-Jan-2012 3-Feb-2012
3 170 3 285 5 130
3 195 3 325 3 150
3+ 220 3+ 365 1+ 165
Deadlift Bench Squat4 4-Feb-2012 6-Feb-2012 7-Feb-2012
5 325 5 185 5 305
3 365 3 210 3 345
1+ 410 1+ 235 1+ 385
Press Bench Squat5 10-Feb-2012 12-Feb-2012 14-Feb-2012
5 70 5 100 5 160
5 90 5 125 5 205
5 105 5 145 5 245
Deadlift5 170
5 215
5 260
Training Max (90%)
175
430
245
405
Wendler 5-3-1
Start Date 17-Jan-12
Smallest Possible Increase 5
True Max Training Max (90%)
Press 1RM 195 175
Deadlift 1RM 475 430
Bench 1RM 270 245
Squat 1RM 450 405
Squat Deadlift Squat1 17-Jan-2012 20-Jan-2012 2 24-Jan-2012
5 265 5 280 3
5 305 5 325 3
5+ 345 5+ 365 3+
Bench Press Bench5 160 5 115 3
5 185 5 130 3
5+ 210 5+ 150 3+
Squat Deadlift Squat3 31-Jan-2012 3-Feb-2012 4 7-Feb-2012
5 305 5 325 5
3 345 3 365 5
1+ 385 1+ 410 5
Bench Press Bench5 185 5 130 5
3 210 3 150 5
1+ 235 1+ 165 5
Training Max (90%)
175
430
245
405
Deadlift24-Jan-2012 27-Jan-2012
285 3 300
325 3 345
365 3+ 385
Press170 3 120
195 3 140
220 3+ 160
Squat Deadlift7-Feb-2012 10-Feb-2012
160 5 170
205 5 215
245 5 260
Bench Press100 5 70
125 5 90
145 5 105
