5-3-1 Jim Wendler

C Monday Week

Movement 1RM (Est)

Bench Press 150

Press 130

1RM (Train)

135

117

1

(5 's )

Warm-up Warmup Set x 5 (50%) Set 1 x 5 (65%) Set 2 x 5 (75%) Set 3 x 5+ (85%)

We ek

Set 3 Max Rep Assistance 1 Assistance 2 Ab Workout

We ek

2

(3 's )

Warm-up Warmup Set x 5 (55%) Set 1 x 3 (70%) Set 2 x 3 (80%) Set 3 x 3+ (90%) Set 3 Max Rep Assistance 1 Assistance 2 Ab Workout

Set 3 Max Rep Assistance 1 Assistance 2 Ab Workout

3

(5 /

3/ 1' s)

Warm-up Warmup Set x 5 (60%) Set 1 x 5 (75%) Set 2 x 3 (85%) Set 3 x 1+ (95%)

We ek

Warm-up Warmup Set x 5 (30%) Set 1 x 5 (40%) Set 2 x 5 (50%) Set 3 x 5 (60%) Assistance 1 Assistance 2 Ab Workout

(D el oa d) 4 We ek

PVC Pipe Stretching + 30 Burpees 70 60 90 75 100 90 115 100 Tricep kickbacks 5 x 12 Bicep Curls 5 x 12 Slam ball Russian Twists 5 x 12 PVC Pipe Stretching + 30 Burpees 75 65 95 80 110 95 120

105

Tricep overhead extensions 5 x 12 Bicep Concentration Curls 5 x 12 Ball slams with tight knee 5 x 12 PVC Pipe Stretching + 30 Burpees 80 70 100 90 115 100 130 110 Tricep kickbacks 5 x 12 Bicep Hammer Curls 5 x 12 Situps with slam ball presses 5 x 12 PVC Pipe Stretching 40 35 55 45 70 60 80 70 Dips 5 x Chins 5 x V-ups 5 x

+ 30 Burpees

12 12 12

Cycle 1 Monday

Thursday

Sunday

Overhead Squat 75

Power Clean 140

Front Squat 175

Power Snatch 100

67.5

126

157.5

90

etching + 30 Burpees 35 45 50 55

kickbacks 5 x 12 Curls 5 x 12 ussian Twists 5 x 12

etching + 30 Burpees 35 45 55 60

1K Row + 1min Max Single Unders 65 80 80 100 95 120 105 135 Good Mornings 5 x 12 DB Rows 5 x 12 Plank 5 x 30 seconds 1K Row + 1min Max Single Unders 70 85 90 110 100 125 115

140

ead extensions 5 x 12 tration Curls 5 x 12 ith tight knee 5 x 12

Good Mornings 5 x 12 Barbell Rows 5 x 12 Abmat Situps 5 x 12

etching + 30 Burpees 40 50 55 65

1K Row + 1min Max Single Unders 75 95 95 120 105 135 120 150

kickbacks 5 x 12 mmer Curls 5 x 12 am ball presses 5 x 12

etching + 30 Burpees 20 25 35 40 ips 5 x 12 ins 5 x 12 ups 5 x 12

Good Mornings 5 x 12 KB Swings 5 x 12 Abroll 5 x 12 1K Row + 1min Max Single Unders 40 45 50 65 65 80 75 95 Good Mornings 5 x 12 KB Snatch 5 x 12 DB Side Bends

50 Wallballs @ 14 45 60 70 75

DB Military Press Seat Reverse Hypers 5 Hollow body hold 5 x 3

50 Wallballs @ 14 50 65 70 80

DB Front,Side,Lat Rais Reverse Hypers 5 Toe to Bar 5 x

50 Wallballs @ 14 55 70 75 85

Overhead plate lunges Reverse Hypers 5 GHD Situps (Med ball)

50 Wallballs @ 14

25 35 45 55 KB Military Press Seat Reverse Hypers 5 Hyper-extensions o

Sunday Deadlift 250

Back Squat 225

225

202.5

50 Wallballs @ 14Lbs 115 145 170 190

100 130 150 170

DB Military Press Seated 5 x 12 Reverse Hypers 5 x 12 Hollow body hold 5 x 30 seconds 50 Wallballs @ 14Lbs 125 160 180 205

110 140 160 180

DB Front,Side,Lat Raises 5 x 12 Reverse Hypers 5 x 12 Toe to Bar 5 x 12 50 Wallballs @ 14Lbs 135 170 190 215

120 150 170 190

Overhead plate lunges 5 x 12 Reverse Hypers 5 x 12 GHD Situps (Med ball) 5 x 12 50 Wallballs @ 14Lbs 70 60 90 80 115 100 135 120 KB Military Press Seated 5 x 12 Reverse Hypers 5 x 12 Hyper-extensions on GHD

Using 22Lb Bar 20 25 30 35 40 45 50 55 60 Using 45 Lbs Bar 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315

Bar Weight 22 22 22 22 22 22 22 22 22 Bar Weight 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45

One Side Plates 1 2.5 5 5 10 10 15 15 10 10 15 15 10 10 25 25 25 25 35 35 35 35 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45 45

1 1 2.5 1 2.5 1 2.5

1 1 1

2.5 2.5 10 10

2.5

2.5 5 5

2.5

2.5 5 5

2.5

2.5 5 5 10 10 15 15 10 10 25 25 25 25 25 25 25 25 25 35 25 25 25 25 35 35 35 35 45 45 45 45 45 45 45 45 45

2.5 2.5 2.5 10 10 2.5 5 5 5 10 10 15 15 10 25 25 25 25 25 25 25 25 25 25 25 25 35 35 35 35 45

One Side Plates

320 325 330 335 340 345 350

45 45 45 45 45 45 45

45 45 45 45 45 45 45

45 45 45 45 45 45 45

45 45 45 45 45 45 45

One Side Plates

One Side Plates

2.5

2.5 5 2.5 5 2.5 5 2.5 2.5 5 5

2.5

2.5 5 5

2.5

2.5 5 5

2.5

2.5 5 5

2.5

Total Weight 22 24 29 34 39 44 49 54 59 Total Weight 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315

2.5 5 5 10 10 15 15

2.5 2.5 2.5

320 325 330 335 340 345 350

Workout day Time Early Morning

Food 1 Beet 1 med Carrot 100 g Kale 1/2 Lemon 1 tsp Ginger 1 tbsp Chia Seeds

Protein 2.2 0.6 4.3 0.3 0 3

Fats 0.1 0.2 0.9 0.1 0 5

4 10 14 6

2 10 9 16

5 5 36

1 3 2.5

1.3 30 0

0.4 1.9 0

0 23 0

0 1 0

5.5 0 25 0

0.6 0 1.5 14

2 24 1 3

14 1.5 0 8

205.9 Breakfast

1 4 2 2

packet (28 g) instant oat quaker cooked Bacon Slices xtra-L organic omega-3 eggs tbsp Almond Butter

Lunch

2 cups raw Broccoli 1 100 % whole wheat trader joe's tortilla 6 oz Chicken

585

406.5 Pre-workout

1 medium Banana 1 scoop Whey 2 pitted dates 417.9

Post-workout

1 scoop Vitargo 1 serving Progenex Recovery 2 pitted dates 417

Dinner

1 1 4 1

cup cooked basmati rice pitted date oz Chicken tbsp Coconut Oil

Bed Time

Coconut Milk 1 scoop whey Unsweet cocoa 1 tbsp Almond Butter

498.9

Total Total

395.5 2926.7

205.2 92.7

Rest Day Carbs Fiber Sugar 8 2.3 6 6 1.7 2.9 9 1.4 0 2.5 0.8 0.7 0.4 0 0 1 6 0

Time Early Morning

19 0 2 8

3 0 0 0

0 0 0 0

12 29 0

4.8 5 0

3.2 1 0

27 5 36

3.1 0 4

14 1.25 32

35 8 36

0 2 4

0 5 32

Post-workout

40 18 0 0

0.6 2 0 0

0 16 0 0

Dinner

2 4 6 4

0 0 0 0

4 1 0 0

317.9

40.7 119.05

Breakfast

Lunch

Pre-workout

Bed Time

Total Total

Rest Day Food 1 Beet 1 med Carrot 100 g Kale 1/2 Lemon 1 tsp Ginger 1 tbsp Chia Seeds 1 4 2 2

Protein 2.2 0.6 4.3 0.3 0 3

packet (28 g) instant oat quaker cooked Bacon Slices xtra-L organic omega-3 eggs tbsp Almond Butter

2 cups raw Broccoli 1 100 % whole wheat trader joe's tortilla 6 oz Chicken 1 medium Banana 1 scoop Whey

Fats Carbs Fiber Sugar 0.1 8 2.3 6 0.2 6 1.7 2.9 0.9 9 1.4 0 0.1 2.5 0.8 0.7 0 0.4 0 0 5 1 6 0

4 10 14 6

2 10 9 16

19 0 2 8

3 0 0 0

0 0 0 0

5 5 36

1 3 2.5

12 29 0

4.8 5 0

3.2 1 0

1.3 30

0.4 1.9

27 5

3.1 0

14 1.25

24

1.5

4

0

1

5.5 0 25 0

0.6 0 1.5 14

40 18 0 0

0.6 2 0 0

0 16 0 0

2 24 1 3

14 1.5 0 8

2 4 6 4

0 0 0 0

4 1 0 0

206.2 93.2 206.9

30.7

51.05

273.9 1 scoop whey 125.5 1 1 4 1

cup cooked basmati rice pitted date oz Chicken tbsp Coconut Oil

Coconut Milk 1 scoop whey Unsweet cocoa 1 tbsp Almond Butter 0 2491.2

Time

Food

Breakfast 1 packet (28 g) instant oat quaker 2 eggs

Rest Day Protein

Fats

Carbs

4 14

2 9

19 2

3

8

4

2.5 36 1.67 3

0.5 2.5 12.17 8

6 0 7.29 4

Pre-workout1/2 scoop vitargo 1 scoop Whey

0 24

0 1.5

35 3

Post-workou1 scoop Vitargo 1 serving Progenex Recovery

0 23

0 1

35 8

2.5 2.2 36 0

0.5 0.22 2.5 14

6 41.25 0 0

151.87

61.89

170.54

1 tbsp Almond Butter Lunch

1 6 3 1

cup raw Broccoli oz Chicken oz Guac tbsp Almond Butter

1 cup broccoli 150 gms boiled Yam 6 oz Chicken 1 tbsp Coconut Oil

Total

1846.65

Fiber

Sugar

3 0

0 0

0

0

2.4 0 5.6 0

1.6 0 0.6 0

0 0

0 1.25

0 2

0 5

2.4 5.846 0 0

1.6 0.772 0 0

21.246

10.822

CBL P C F

135 180 60 1800

Control 237 125 125 2573