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  • Sadler 531 Variation

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    bob_sadler_1
    66 views1 page
    This document outlines a 4-week program for the Bob Sadler variation of 5/3/1. It provides the weight and rep schemes for squats, bench press, deadlifts, and 3-board press for each of the 4 weeks. The program follows a standard 5/3/1 structure with increasing weights each week for the main lifts and decreasing assistance work in weeks 3 and 4.

    Original Description:

    Strength cycle based on Jim Wendler's 531 approach.

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    This document outlines a 4-week program for the Bob Sadler variation of 5/3/1. It provides the weight and rep schemes for squats, bench press, deadlifts, and 3-board press for each of the 4 weeks. The program follows a standard 5/3/1 structure with increasing weights each week for the main lifts and decreasing assistance work in weeks 3 and 4.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    66 views1 page

    Sadler 531 Variation

    Uploaded by

    bob_sadler_1
    This document outlines a 4-week program for the Bob Sadler variation of 5/3/1. It provides the weight and rep schemes for squats, bench press, deadlifts, and 3-board press for each of the 4 weeks. The program follows a standard 5/3/1 structure with increasing weights each week for the main lifts and decreasing assistance work in weeks 3 and 4.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 1

    Bob Sadler variation for 5/3/1

    http://asp.elitefts.net/qa/default.asp?qid=113986&tid=

    220

    set 1
    set 2
    set 3

    220

    set 1
    set 2
    set 3

    155
    177.5
    200

    3
    3
    3+

    250

    singles
    singles

    212.5
    232.5

    1
    1

    220

    set 1
    set 2
    set 3

    220

    Week 1
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3

    set 1
    set 2
    set 3

    155
    177.5
    200

    3
    3
    3+

    250

    Gear

    Raw

    Warm
    Up

    Gear

    Raw

    Warm
    Up

    Squat
    Week 1
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3

    singles
    singles

    212.5
    232.5

    1
    1

    Week 2
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3
    145
    165
    187.5

    5
    5
    5
    none

    Week 3
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3
    165
    187.5
    210

    5
    3
    1+

    212.5
    237.5

    1
    1

    Bench Press
    Week 2
    Week 3
    Weight
    Reps
    Weight
    Reps
    100
    5
    100
    5
    100
    5
    100
    5
    122.5
    3
    122.5
    3
    145
    165
    187.5

    5
    5
    5
    none

    165
    187.5
    210

    5
    3
    1+

    212.5
    237.5

    1
    1

    Week 4
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3

    5
    5
    5

    110
    122.5
    132.5
    none

    Week 4
    Weight
    Reps
    100
    5
    100
    5
    122.5
    3

    5
    5
    5

    110
    122.5
    132.5
    none

    145
    145
    187.5

    3
    3
    3+

    160
    175

    1
    1

    Week 1
    Weight
    Reps
    72.5
    5
    72.5
    5
    90
    3

    160

    Warm
    Up
    Raw
    Gear

    102.5
    117.5
    132.5

    set 1
    set 2
    set 3

    160

    singles
    singles

    Week 1
    Weight
    Reps
    67.5
    5
    67.5
    5
    80
    3

    set 1
    set 2
    set 3

    112.5
    130
    145

    3
    3
    3+

    180

    Raw

    set 1
    set 2
    set 3

    Warm
    Up

    set 1
    set 2
    set 3

    Gear

    Deadlift

    singles
    singles

    155
    167.5

    1
    1

    Week 2
    Weight
    Reps
    67.5
    5
    67.5
    5
    80
    3
    95
    110
    125

    5
    5
    5
    none

    Week 3
    Weight
    Reps
    67.5
    5
    67.5
    5
    80
    3
    110
    125
    140

    5
    3
    1+

    160
    180

    1
    1

    3-Board Press
    Week 2
    Week 3
    Weight
    Reps
    Weight
    Reps
    72.5
    5
    72.5
    5
    72.5
    5
    72.5
    5
    90
    3
    90
    3
    105
    120
    137.5

    5
    5
    5
    none

    120
    137.5
    152.5

    5
    3
    1+

    155
    172.5

    1
    1

    Week 4
    Weight
    Reps
    67.5
    5
    67.5
    5
    80
    3

    5
    5
    5

    72.5
    80
    87.5
    none

    Week 4
    Weight
    Reps
    72.5
    5
    72.5
    5
    90
    3

    5
    5
    5

    80
    90
    97.5
    none

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