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    Sets Reps Reps Completed: Bench Cycle 1

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    anon283
    The document outlines a 4-week training cycle for the 5/3/1 strength training program. It includes the prescribed sets, reps, and percentages of the 1 rep max for the bench press, squat, overhead press, and deadlift exercises over the course of weeks 1 through 4. The percentages and reps completed are also tracked to estimate a new 1 rep max goal at the end of the cycle.

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    Sets Reps Reps Completed: Bench Cycle 1

    Uploaded by

    anon283
    69 views2 pages
    The document outlines a 4-week training cycle for the 5/3/1 strength training program. It includes the prescribed sets, reps, and percentages of the 1 rep max for the bench press, squat, overhead press, and deadlift exercises over the course of weeks 1 through 4. The percentages and reps completed are also tracked to estimate a new 1 rep max goal at the end of the cycle.

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    Original Title

    531 Singles

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    The document outlines a 4-week training cycle for the 5/3/1 strength training program. It includes the prescribed sets, reps, and percentages of the 1 rep max for the bench press, squat, overhead press, and deadlift exercises over the course of weeks 1 through 4. The percentages and reps completed are also tracked to estimate a new 1 rep max goal at the end of the cycle.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    69 views2 pages

    Sets Reps Reps Completed: Bench Cycle 1

    Uploaded by

    anon283
    The document outlines a 4-week training cycle for the 5/3/1 strength training program. It includes the prescribed sets, reps, and percentages of the 1 rep max for the bench press, squat, overhead press, and deadlift exercises over the course of weeks 1 through 4. The percentages and reps completed are also tracked to estimate a new 1 rep max goal at the end of the cycle.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    http://store.jimwendler.com/ProductDetails.asp?

    ProductCode=531+ebook

    Cycle 1
    Bench

    Week 1
    Week 2
    Week 3
    Week 4

    Squat

    Week 1
    Week 2
    Week 3
    Week 4

    Press

    Week 1
    Week 2
    Week 3
    Week 4

    Deadlift

    Week 1
    Week 2
    Week 3
    Week 4

    Max
    90
    Sets
    3
    3
    3
    3

    Reps
    3
    5
    5/3/1
    5

    Percentage
    0.7
    0.8
    0.9
    0.65
    0.75
    0.85
    0.75
    0.85
    0.95
    0.4
    0.5
    0.6

    Max
    125
    Sets
    3
    3
    3
    3

    Reps
    3
    5
    5/3/1
    5

    Percentage
    0.7
    0.8
    0.9
    0.65
    0.75
    0.85
    0.75
    0.85
    0.95
    0.4
    0.5
    0.6

    Max
    60
    Sets
    3
    3
    3
    3

    Reps
    3
    5
    5/3/1
    5

    Max
    165
    Sets
    3
    3
    3
    3

    Reps
    3
    5
    5/3/1
    5

    Kilograms
    80
    85
    85
    90
    -

    62.5
    57.5
    67.5
    40

    72.5
    67.5
    77.5
    45

    87.5
    82.5
    95
    50

    Kilograms
    100 112.5 120
    95
    107.5 120
    125
    62.5
    -

    Percentage
    0.7
    0.8
    0.9
    0.65
    0.75
    0.85
    0.75
    0.85
    0.95
    0.4
    0.5
    0.6

    42.5
    40
    45
    25

    Kilograms
    55
    57.5
    57.5
    60
    -

    Percentage
    0.7
    0.8
    0.9
    0.65
    0.75
    0.85
    0.75
    0.85
    0.95
    0.4
    0.5
    0.6

    Kilograms
    115 132.5 147.5 157.5 147.5
    107.5 125
    140
    125
    140 157.5 165 157.5
    70
    82.5
    100

    47.5
    45
    50
    30

    80
    77.5
    85
    55

    112.5
    107.5
    120
    75

    55
    50
    57.5
    35

    3
    5
    5
    5

    Reps Completed
    3
    5
    3
    5

    3
    5
    5
    5

    Reps Completed
    3
    5
    3
    5

    3
    5
    5
    5

    Reps Completed
    3
    5
    3
    5

    3
    5
    5
    5

    Reps Completed
    3
    5
    3
    5

    Reps Completed
    1
    1
    1
    1
    -

    Reps Completed
    1
    1
    1
    1
    -

    Reps Completed
    1
    1
    1
    1
    -

    Reps Completed
    1
    1
    1
    1
    -

    1RM Goal
    96.0
    6
    5
    3

    1RM Goal
    7
    6
    5
    5

    1RM Goal
    7
    4
    2
    5

    1RM Goal
    7
    6
    5
    5

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