Beyond 531

Sheet1

Beyond 5/3/1 Calculator Joker Sets Calculator Starting Weight: Increase %: set 1 set 2 set 3 set 4

Week 1 SQUAT DAY Training Max

305

Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

122.5 152.5 185 200 230 260

Joker Sets of 5 (5%) AMRAP

BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

252.5 102.5 127.5 152.5 165 190 215

Joker Sets of 5 (5%)

200

AMRAP

DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x Joker Sets of 5 (5%)

165

AMRAP

Week 2 SQUAT DAY Training Max

305

Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x

122.5 152.5 185 215 245 275

Joker Sets of 3 (5%) AMRAP

BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x

252.5 102.5 127.5 152.5 177.5 202.5 227.5

Joker Sets of 3 (5%)

215

AMRAP

DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x Joker Sets of 3 (5%)

177.5

AMRAP

Week 3 SQUAT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x

305 122.5 152.5 185 230

BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x

Page 1

252.5 102.5 127.5 152.5 190

DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x

Sheet1 3x 1+ x

260 290

Joker Sets of 1 (10%) AMRAP

230

3x 1+ x

215 240

Joker Sets of 1 (10%) AMRAP

Page 2

190

3x 1+ x Joker Sets of 1 (10%) AMRAP

Sheet1

Joker Sets Calculator 90 5 95 100 105 110

DEADLIFT DAY

385 155 192.5 232.5 252.5 290 327.5 Joker Sets of 5 (5%)

Edit only the light blue fields

5/3/1 by Jim Wendler www.jimwendler.com Calculator by http://berserkbarbell.blogspot.com/ MILITARY PRESS DAY Training Max 157.5 Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

65 80 95 102.5 120 135

Joker Sets of 5 (5%)

252.5

AMRAP

DEADLIFT DAY 385

102.5

MILITARY PRESS DAY Training Max 157.5

If your goal is to get stronger, these three things 155 192.5 232.5 270 310 347.5 Joker Sets of 3 (5%)

Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x

65 80 95 112.5 127.5 142.5

Joker Sets of 3 (5%)

270

AMRAP

DEADLIFT DAY 385 155 192.5 232.5 290

112.5

MILITARY PRESS DAY Training Max 157.5 Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x

65 80 95 120

Page 3

• PR set • Joker sets • “First Set Last” down set. This can be done for one all-out set, • 90% Training Max

Sheet1 327.5 367.5 Joker Sets of 1 (10%) 290

3x 1+ x

135 150

Joker Sets of 1 (10%) AMRAP

120

Page 4

Sheet1

ur goal is to get stronger, these three things should be present in your training: Set Last” down set. This can be done for one all-out set, or multiple sets of 10, 8 or 5 reps. Don’t overanalyze this!

Page 5