Markus Puschel Gleb Novikov¨ David Steurer Chris Wendler ...
Blank Wendler 531 Strength Program Excel
17
Implementation of the 5/3/1 Strength Program Start here: Enter your 1RM Back Squat: Enter your 1RM Deadlift: Enter your 1RM Bench Press: Enter your 1RM Shoulder Press:
-
Upload
megan-odonnell -
Category
Documents
-
view
23 -
download
6
Transcript of Blank Wendler 531 Strength Program Excel
Implementation of the 5/3/1 Strength Program
Start here:Enter your 1RM Back Squat:Enter your 1RM Deadlift:Enter your 1RM Bench Press:Enter your 1RM Shoulder Press:
Week 1 Week 2 Week 3 Week 4
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps85% x 5 or more rep90% x 3 or more rep95% x 1 or more rep60% x 5 reps only
Squat 0 0 0 00 0 0 0 0
0 0 0 0
Deadlift 0 0 0 00 0 0 0 0
0 0 0 0
Bench Press 0 0 0 00 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0 00 0 0 0
Shoulder Press
Week 5 Week 6 Week 7 Week 8
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps85% x 5 or more rep90% x 3 or more rep95% x 1 or more rep60% x 5 reps only
Squat 10 10 10 510 10 10 10 5
10 10 10 10
Deadlift 10 10 10 510 10 10 10 5
10 10 10 10
Bench Press 5 5 5 55 5 5 5 5
5 5 5 5
5 5 5 5
5 5 5 5 55 5 5 5
Shoulder Press
Week 9 Week 10 Week 11 Week 12
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps85% x 5 or more rep90% x 3 or more rep95% x 1 or more rep60% x 5 reps only
Squat 15 15 15 1020 15 20 20 10
20 20 20 15
Deadlift 15 15 15 1020 15 20 20 10
20 20 20 15
Bench Press 10 10 10 510 10 10 10 5
10 10 10 10
10 10 10 5
10 10 10 10 510 10 10 10
Shoulder Press
Week 13 Week 14 Week 15 Week 16
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps85% x 5 or more rep90% x 3 or more rep95% x 1 or more rep60% x 5 reps only
Squat 20 25 25 1530 25 25 30 15
30 30 30 20
Deadlift 20 25 25 1530 25 25 30 15
30 30 30 20
Bench Press 10 15 15 1015 15 15 15 10
15 15 15 10
10 15 15 10
15 15 15 15 1015 15 15 10
Shoulder Press
