Joon 5-3-1

1/9/2016
BlackIronBeast5/3/1Calculator
1RepMaxSummary
Just some info that might be interesting.
Real 1RM Wendler's Training Max
Press
http://blackironbeast.com/5/3/1/calculator
190
181
Bench Press 1135
1121.5
Squat
1210
1189
Deadlift
1225
1202.5
5/10
1/9/2016
Warmup:DeFrancoAgile8
1. Foam roll your IT band.
2. Foam roll your adductors.
3. Glute/piriformis myofacsial release with a tennis ball.
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch
6/10
1/9/2016
Week1
press
deadlift
bench press
squat
545 [ ]
585 [ 10, 5, 5]
550 [ 2. 5]
580 [ 10, 5, 2. 5]
545 [ ]
5105 [ 25, 5]
565 [ 10]
595 [ 25]
350 [ 2. 5]
3125 [ 35, 5]
375 [ 10, 5]
3115 [ 35]
555 [ 5]
5135 [ 45]
580 [ 10, 5, 2. 5]
5125 [ 35, 5]
565 [ 10]
5155 [ 45, 10]
595 [ 25]
5145 [ 45, 5]
570 [ 10, 2. 5]
5175 [ 45, 10, 5, 5]
5105 [ 25, 5]
5165 [ 45, 10, 5]
bench press
squat
press
deadlift
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
chins
ab wheel
dumbbell rows
hanging leg raise
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
curls (optional)
curls (optional)
10
10
10
10
10
10
triceps pushdowns
(optional)
triceps pushdowns
(optional)
10
10
10
10
10
10
face pulls (optional)
10
10
10
10
10
10
7/10
1/9/2016
Week2
press
deadlift
bench press
squat
545 [ ]
585 [ 10, 5, 5]
550 [ 2. 5]
580 [ 10, 5, 2. 5]
545 [ ]
5105 [ 25, 5]
565 [ 10]
595 [ 25]
350 [ 2. 5]
3125 [ 35, 5]
375 [ 10, 5]
3115 [ 35]
360 [ 5, 2. 5]
3145 [ 45, 5]
390 [ 10, 5, 5, 2. 5]
3135 [ 45]
365 [ 10]
3165 [ 45, 10, 5]
3100 [ 25, 2. 5]
3155 [ 45, 10]
375 [ 10, 5]
3185 [ 45, 25]
3110 [ 25, 5, 2. 5]
3175 [ 45, 10, 5, 5]
bench press
squat
press
deadlift
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
chins
ab wheel
dumbbell rows
hanging leg raise
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
curls (optional)
curls (optional)
10
10
10
10
10
10
triceps pushdowns
(optional)
triceps pushdowns
(optional)
10
10
10
10
10
10
10
10
10
10
10
10
8/10
1/9/2016
Week3
press
deadlift
bench press
squat
545 [ ]
585 [ 10, 5, 5]
550 [ 2. 5]
580 [ 10, 5, 2. 5]
545 [ ]
5105 [ 25, 5]
565 [ 10]
595 [ 25]
350 [ 2. 5]
3125 [ 35, 5]
375 [ 10, 5]
3115 [ 35]
565 [ 10]
5155 [ 45, 10]
595 [ 25]
5145 [ 45, 5]
370 [ 10, 2. 5]
3175 [ 45, 10, 5, 5]
3105 [ 25, 5]
3165 [ 45, 10, 5]
180 [ 10, 5, 2. 5]
1195 [ 45, 25, 5]
1120 [ 35, 2. 5]
1180 [ 45, 10, 5, 5, 2. 5]
bench press
squat
press
deadlift
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
chins
ab wheel
dumbbell rows
hanging leg raise
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
curls (optional)
curls (optional)
10
10
10
10
10
10
triceps pushdowns
(optional)
triceps pushdowns
(optional)
10
10
10
10
10
10
10
10
10
10
10
10
9/10
1/9/2016
Week4
press
deadlift
bench press
squat
545 [ ]
585 [ 10, 5, 5]
550 [ 2. 5]
580 [ 10, 5, 2. 5]
545 [ ]
5105 [ 25, 5]
565 [ 10]
595 [ 25]
550 [ 2. 5]
5125 [ 35, 5]
575 [ 10, 5]
5115 [ 35]
bench press
squat
press
deadlift
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
1090 [ 10, 5, 5, 2. 5]
10135 [ 45]
1060 [ 5, 2. 5]
10145 [ 45, 5]
chins
ab wheel
dumbbell rows
hanging leg raise
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
10
1020
10
10
curls (optional)
curls (optional)
10
10
10
10
10
10
triceps pushdowns
(optional)
triceps pushdowns
(optional)
10
10
10
10
10
10
10
10
10
10
10
10
Copy right 2016 Peter Mic haux . A ll rights res erv ed.
10/10

Joon 5-3-1

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Joon 5-3-1

Uploaded by

Copyright:

Available Formats

1/9/2016

Bench Press 1135

5155 [ 45, 10]

5175 [ 45, 10, 5, 5]

5165 [ 45, 10, 5]

hanging leg raise

face pulls (optional)

face pulls (optional)

3165 [ 45, 10, 5]

3155 [ 45, 10]

3185 [ 45, 25]

3175 [ 45, 10, 5, 5]

hanging leg raise

face pulls (optional)

face pulls (optional)

5155 [ 45, 10]

3175 [ 45, 10, 5, 5]

3165 [ 45, 10, 5]

1195 [ 45, 25, 5]

1180 [ 45, 10, 5, 5, 2. 5]

hanging leg raise

face pulls (optional)

face pulls (optional)

hanging leg raise

face pulls (optional)

face pulls (optional)

You might also like