WEGHT REPS 1RM

100 5 116.5
SQUAT 100 SQUAT 90
BENCH 100 BENCH 90
DEAD 100 DEAD 90
PRESS 100 PRESS 90
WEEK 1 WEEK 2 WEEK 3 WEEK 4
(deload)
EXE REPS WEGHT EXE REPS WEGHT EXE REPS WEGHT EXE REPS
squat 5 58.5 squat 3 63 squat 5 67.5 squat 5
5 67.5 3 72 3 76.5 5
5+ 76.5 ______ 3+ 81 ______ 1+ 85.5 ______ 5
bench 5 58.5 bench 3 63 bench 5 67.5 bench 5
5 67.5 3 72 3 76.5 5
5+ 76.5 ______ 3+ 81 ______ 1+ 85.5 ______ 5
dead 5 58.5 dead 3 63 dead 5 67.5 dead 5
5 67.5 3 72 3 76.5 5
5+ 76.5 ______ 3+ 81 ______ 1+ 85.5 ______ 5
press 5 58.5 press 3 63 press 5 67.5 press 5
5 67.5 3 72 3 76.5 5
5+ 76.5 ______ 3+ 81 ______ 1+ 85.5 ______ 5
DAY 1 SQUAT -
DAY 2 BENCH -
DAY 3 DEAD -
DAY 4 PRESS -
Follow deads with either rack pulls and SLDL, or with deficiet deads and Goodmornings. 5 sets of each. Reps - rack pulls/deficiets 5-6, SL
goodmornings do as 5x5. finish with a weighted ab movement, 3 sets 6-10 reps.
Follow pressing with either dips, or closegrip bench. 5 sets of either, 4th set up to 5-6RM, then a last set at 10-12 reps. Dips may need as
this. Next up hit pullups, try to beat total reps weekly, in as few sets as possible. Finish with 4 sets of Bi's, 6-10 reps. f you must lol.
Each 4 weeks is one cycle. Once the 4 weeks is up, add weight to you
- as long as you hit all your required reps. Add 5kg for squat & dead, a
kg for bench & press.
MY ASSISTANCE SETUP
REPS
ACHEVED
REPS
ACHEVED
REPS
ACHEVED
WENDLERS 5/3/1
1RM CALCULATOR
ACTUAL
1RM
PROG.
1RM
Follow squats with front squats, 4 sets of 6-10 reps. Then 3 sets of either lunges or bulgarian split squats, 3 sets of 8-10 reps. Finish off w
work, 3 or 4 sets of a bodyweight orientated move, ie hanging leg raises
Follow bench sets with 4-5 sets of incline DB presses, 6-10 reps. Then hit 5 sets of DB or BB rows, make 4th set 5-6 reps, and last set 12
Also do neutral grip chins inbetween your pressing sets. Sets/reps/weight according to your capability.
WEGHT
36
45
54
36
45
54
36
45
54
36
45
54