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Wendler 5-3-1

Start Date

17-Jan-12

Smallest Possible Increase

True Max

Training Max (90%)

Press 1RM

195

175

Deadlift 1RM

475

430

Bench 1RM

270

245

Squat 1RM

450

405

Press

Deadlift

Bench

Squat

17-Jan-2012

18-Jan-2012

20-Jan-2012

21-Jan-2012

115

280

160

265

130

325

185

305

5+

150

5+

365

5+

210

5+

345

Press

Deadlift

Bench

Squat

24-Jan-2012

25-Jan-2012

27-Jan-2012

28-Jan-2012

125

300

170

285

140

345

195

325

3+

160

3+

385

3+

220

3+

365

Press

Deadlift

Bench

Squat

31-Jan-2012

1-Feb-2012

3-Feb-2012

4-Feb-2012

130

325

185

305

150

365

210

345

1+

165

1+

410

1+

235

1+

385

Press

Deadlift

Bench

Squat

7-Feb-2012

8-Feb-2012

10-Feb-2012

11-Feb-2012

70

170

100

160

90

215

125

205

105

260

145

245

Training Max (90%)


175
430
245
405

Wendler 5-3-1
Start Date

17-Jan-12

Smallest Possible Increase

True Max

Training Max (90%)

Press 1RM

195

175

Deadlift 1RM

475

430

Bench 1RM

270

245

Squat 1RM

450

405

Press

Deadlift

Bench

17-Jan-2012

19-Jan-2012

21-Jan-2012

115

280

160

130

325

185

5+

150

5+

365

5+

210

Squat

Press

Deadlift

24-Jan-2012

26-Jan-2012

28-Jan-2012

265

125

300

305

140

345

5+

345

3+

160

3+

385

Bench

Squat

Press

30-Jan-2012

31-Jan-2012

3-Feb-2012

170

285

130

195

325

150

3+

220

3+

365

1+

165

Deadlift

Bench

Squat

4-Feb-2012

6-Feb-2012

7-Feb-2012

325

185

305

365

210

345

1+

410

1+

235

1+

385

Press

Bench

Squat

10-Feb-2012

12-Feb-2012

14-Feb-2012

70

100

160

90

125

205

105

145

245

Deadlift
5

170

215

260

Training Max (90%)


175
430
245
405

Wendler 5-3-1
Start Date

17-Jan-12

Smallest Possible Increase

True Max

Training Max (90%)

Press 1RM

195

175

Deadlift 1RM

475

430

Bench 1RM

270

245

Squat 1RM

450

405

Squat

Deadlift

17-Jan-2012

20-Jan-2012

Squat
2

24-Jan-2012

265

280

305

325

5+

345

5+

365

3+

Bench

Press

Bench

160

115

185

130

5+

210

5+

150

3+

Squat

Deadlift

31-Jan-2012

3-Feb-2012

Squat
4

7-Feb-2012

305

325

345

365

1+

385

1+

410

Bench

Press

Bench

185

130

210

150

1+

235

1+

165

Training Max (90%)


175
430
245
405

Deadlift
24-Jan-2012

27-Jan-2012

285

300

325

345

365

3+

385

Press
170

125

195

140

220

3+

160

Squat

Deadlift

7-Feb-2012

10-Feb-2012

160

170

205

215

245

260

Bench

Press

100

70

125

90

145

105

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