Wendler 531 Workbook
16
One mesocycle lasts 16 workouts, or a little over 5 weeks. 1. Wave Warm Up 75% x 5 80% x 5 85% x 5 2. Wave Warm Up 80% x 3 85% x 3 90% x 3 3. Wave Warm Up 75% x 5 85% x 3 95% x 1 4. Wave Deload 60% x 5 65% x 5 70% x 5 A. Squat B. Bench Press C. Deadlift D. Military Press A1 B1 C1 D1 A2 B2 C2 D2 A3 B3 C3 D3 A4 B4 C4 D1 Etc… Etc… 1. Wave Warm Up 65% x 5 75% x 5 85% x 5 2. Wave Warm Up 70% x 3 80% x 3 90% x 3 3. Wave Warm Up 75% x 5 85% x 3 95% x 1 4. Wave Deload 60% x 5 65% x 5 70% x 5 Assistance Lifts Optionally there is a second, less intensive, loading parameter: Week 6: How it works: Each wave has 4 workouts: Assistance Lifts Assistance Lifts Assistance Lifts Wendler recommends 3 workouts per week. Example: Week 1: Week 2: Week 3: Week 4: Week 5: Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM w can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified Each mesocycle has 4 microcycles or "waves".
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Transcript of Wendler 531 Workbook
8/2/2019 Wendler 531 Workbook
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One mesocycle lasts 16 workouts, or a little over 5 weeks.
1. Wave Warm Up 75% x 5 80% x 5 85% x 5
2. Wave Warm Up 80% x 3 85% x 3 90% x 3
3. Wave Warm Up 75% x 5 85% x 3 95% x 1
4. Wave Deload 60% x 5 65% x 5 70% x 5
A. Squat
B. Bench Press
C. Deadlift
D. Military Press
A1 B1 C1
D1 A2 B2
C2 D2 A3
B3 C3 D3
A4 B4 C4
D1 Etc… Etc…
1. Wave Warm Up 65% x 5 75% x 5 85% x 52. Wave Warm Up 70% x 3 80% x 3 90% x 3
3. Wave Warm Up 75% x 5 85% x 3 95% x 1
4. Wave Deload 60% x 5 65% x 5 70% x 5
Assistance Lifts
Optionally there is a second, less intensive, loading parameter:
Week 6:
How it works:
Each wave has 4 workouts:
Assistance Lifts
Assistance Lifts
Assistance Lifts
Wendler recommends 3 workouts per week. Example:
Week 1:
Week 2:
Week 3:
Week 4:
Week 5:
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM w
can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified
Each mesocycle has 4 microcycles or "waves".
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en calculating weights; He also suggests that on the last set you
number of reps with that weight and anything beyond that can be
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Percentage Pounds
Percentage Pounds
Percentage Pounds
Percentage
WENDLER 5/3/1 LOG
Pounds
Just enter your 1 Rep Max for each week and it will tell you what to li
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Reps Completed
Reps Completed
Reps Completed
MONTH 1
Reps Completed
t.
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Just enter your 1 Rep Max for each week and it will tell you what to liPercentage
WENDLER 5/3/1 LOG
Percentage Pounds
Pounds
Percentage Pounds
Percentage Pounds
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t.
MONTH 2
Reps Completed
Reps Completed
Reps Completed
Reps Completed
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Just enter your 1 Rep Max for each week and it will tell you what to liPercentage
WENDLER 5/3/1 LOG
Percentage Pounds
Pounds
Percentage Pounds
Percentage Pounds
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t.
MONTH 3
Reps Completed
Reps Completed
Reps Completed
Reps Completed
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Just enter your 1 Rep Max for each week and it will tell you what to liPercentage
WENDLER 5/3/1 LOG
Percentage Pounds
Pounds
Percentage Pounds
Percentage Pounds
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t.
MONTH 4
Reps Completed
Reps Completed
Reps Completed
Reps Completed
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Just enter your 1 Rep Max for each week and it will tell you what to liPercentage
WENDLER 5/3/1 LOG
Percentage Pounds
Pounds
Percentage Pounds
Percentage Pounds
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
t.
MONTH 5
Reps Completed
Reps Completed
Reps Completed
Reps Completed
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QUAT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
ENCH PRESS 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
EADLIFT 1 Rep Max 90% Sets Reps
Week 1 0 3 5 65% 75% 85% 0 0
Week 2 0 3 3 70% 80% 90% 0 0
Week 3 0 3 5,3,1 75% 85% 95% 0 0
Week 4 0 3 5 40% 50% 60% 0 0
MILITARY PRESS 1 Rep Max 90% Sets Reps
Week 2 0 3 5 65% 75% 85% 0 0
Week 3 0 3 3 70% 80% 90% 0 0
Week 4 0 3 5,3,1 75% 85% 95% 0 0
Week 5 0 3 5 40% 50% 60% 0 0
Percentage Pounds
Percentage Pounds
WENDLER 5/3/1 LOG
Just enter your 1 Rep Max for each week and it will tell you what to liPercentage Pounds
Percentage Pounds
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0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Reps Completed
Reps Completed
MONTH 6
t.Reps Completed
Reps Completed
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Week 1 Week 2 Week 3 Week 4 Progess
Month 1 0 0 0 0 0
Month 2 0 0 0 0 0
Month 3 0 0 0 0 0Month 4 0 0 0 0 0
Month 5 0 0 0 0 0
Month 6 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Progress
Month 1 0 0 0 0 0
Month 2 0 0 0 0 0
Month 3 0 0 0 0 0
Month 4 0 0 0 0 0
Month 5 0 0 0 0 0
Month 6 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Progress
Month 1 0 0 0 0 0
Month 2 0 0 0 0 0
Month 3 0 0 0 0 0
Month 4 0 0 0 0 0
Month 5 0 0 0 0 0
Month 6 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Progress
Month 1 0 0 0 0 0
Month 2 0 0 0 0 0
Month 3 0 0 0 0 0
Month 4 0 0 0 0 0
Month 5 0 0 0 0 0
Month 6 0 0 0 0 0
1 REP MAX PROGRESS
Squat 1 Rep Max Progress
Bench 1 Rep Max Progress
Deadlift 1 Rep Max Progress
Military Press 1 Rep Max Progress
0
0.2
0.4
0.6
0.8
1
Month 1Month 2
0
0.2
0.4
0.6
0.8
1
Month 1 Month 2
0
0.2
0.4
0.6
0.8
1
Month 1Month 2
0
0.2
0.4
0.6
0.8
1
Month 1Month 2
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