5-3-1 Jim Wendler
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Transcript of 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 ',
Warm-up PVC Pipe Stretching +
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
Warm-up PVC Pipe Stretching +
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
Warm-up PVC Pipe Stretching +
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 )
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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 /**,
30 Burpees 2 , + min $ax Sing*e n.ers 50
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 " '
30 Burpees 2 , + min $ax Sing*e n.ers 50
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
30 Burpees 2 , + min $ax Sing*e n.ers 50
"0 0 5 "5
"5 50 65 35
35 65 #0 5
0 75 !5 55
. $rnings 5 x " 2B $i*it
" 2B Snatch 5 x " e
" 1B Si.e Ben.s /pe
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'&nday
%eadli/t Back '&at
"50 ""5
""5 "0"-5
Wa**a**s 4 s
5 00
5 30
70 50
!0 70
ar Press Seate. 5 x "
erse /pers 5 x "
. h*. 5 x 30 secn.s
Wa**a**s 4 s
"5 0
60 0
#0 60
"05 #0
9Si.e9at aises 5 x "
erse /pers 5 x "
e t Bar 5 x "
Wa**a**s 4 s
35 "0
70 50!0 70
"5 !0
. p*ate *unges 5 x "
erse /pers 5 x "
ups ($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
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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
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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
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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
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2.5 320
5 325
5 2.5 330
10 335
10 2.5 340
15 345
15 2.5 350
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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
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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
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;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)
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;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)
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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