WENDLER VARIATIONS

Military Press Date

Weight

Reps

Bench Press Projected Max

Date

Weight

Reps

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Power Cleans Date

Weight

Reps

Bodyweight Projected Max 155 0 0 0 0 0 0 0 0 0

Squat Projected Max

Date

Weight

BF%

Date

Weight

0 0 0 0 0 0

Squat Reps

Deadlift Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Date

Weight

Reps

Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

110

Max

Day 1

Deload

set 1 set 2 set 3

Weight 75 85 95

Reps 5 5 5

Weight 80 90 100

OH Press Reps 3 3 3

Weight 210 240 270

Reps 5 3 1

wt x 5 reps 140 154 168

Weight 140 160 180

Reps 5 3 1

wt x 5 reps 92.5 101.75 111

Weight 85 95 105

Reps 5 3 1

wt x 5 reps 55 65 70

280 185

Max Max

Day 5

Day 2

Deload

set 1 set 2 set 3

Weight 185 210 240

Reps 5 5 5

Weight 200 225 255

Deadlift Reps 3 3 3

set 1 set 2 set 3

Weight 125 140 160

Reps 5 5 5

Weight 130 150 170

Bench Press Reps 3 3 3

Weight 165 190 215

Squat Reps 3 3 3

235

Max

Day 6

Deload

set 1 set 2 set 3

Weight 155 180 200

Reps 5 5 5

Weight 180 200 225

Reps 5 3 1

wt x 5 reps 117.5 129.25 141

120 290 195

Max

Max

Max

Matt Rhodes variation for 5/3/1 http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

set 1 set 2 set 3 singles

Week 1 Weight Reps 85 3 100 3 110 3 120 3 singles

OH Press Week 2 Week 3 Weight Reps Weight Reps 80 5 90 5 90 5 105 3 105 5 115 1 none 120 2 singles

Week 4 Weight 60 70 75 none

set 1 set 2 set 3 singles

Week 1 Weight Reps 205 3 235 3 265 3 290 3 singles

Deadlift Week 2 Week 3 Weight Reps Weight Reps 190 5 220 5 220 5 250 3 250 5 280 1 none 290 2 singles

Week 4 Weight 145 160 175 none

set 1 set 2 set 3 singles

Week 1 Weight Reps 140 3 160 3 180 3 195 3 singles

Bench Press Week 2 Week 3 Weight Reps Weight Reps 130 5 150 5 150 5 170 3 170 5 190 1 none 195 2 singles

Week 4 Weight 100 110 120 none

225

Max

Squat

set 1 set 2 set 3 singles

Week 1 Weight Reps 160 3 180 3 205 3 225 3 singles

Final sets are NOT taken to failure

Week 2 Weight Reps 150 5 170 5 195 5 none

Week 3 Weight Reps 170 5 195 3 215 1 225 2 singles

Week 4 Weight 115 125 135 none

Week 4 Reps

5 5 5 none

Week 4 Reps

5 5 5 none

Week 4 Reps

5 5 5 none

Week 4 Reps

5 5 5 none

5/3/1 with integrated high rep squats based on article from Dan John http://www.tmuscle.com/free_online_article/sports_body_training_performance/mass_made_simple Breaking In Period Week 1 Day 1 - Back Squat 95lb x 30 reps Day 2 - Back Squat 95lbs x 30 reps x 2 sets

Week 2

Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 r Day 2 - Back Squat 115lbs x 25 reps x 3 sets

185 235 110

Max

280 255

Max

Max

Day 2

Max

Max

Day 1

Program Template

set 1 set 2 set 3

Week 1 Weight Reps 125 5 140 5 160 5

set 1 set 2 set 3

Week 1 Weight Reps 155 5 180 5 200 5

set 1 set 2 set 3

Week 1 Weight Reps 75 5 85 5 95 5

set 1 set 2 set 3

Week 1 Weight Reps 185 5 210 5 240 5

set 1 set 2

Week 1 Weight Reps 145 20 145 15

Bench Press Week 2 Week 3 Weight Reps Weight Reps 130 3 140 5 150 3 160 3 170 3 180 1 Front Squats Week 2 Week 3 Weight Reps Weight Reps 165 3 180 5 190 3 200 3 215 3 225 1 OH Press Week 2 Weight Reps 80 3 90 3 100 3 Deadlift Week 2 Weight Reps 200 3 225 3 255 3 Back Squat Week 2 Weight Reps 145 25 145 20

Deload wt x 5 reps 92.5 101.75 111 Deload wt x 5 reps 117.5 129.25 141

Week 3 Weight Reps 85 5 95 3 105 1

Deload wt x 5 reps 55 65 70

Week 3 Weight Reps 210 5 240 3 270 1

Deload wt x 5 reps 140 154 168

Week 3 Weight Reps 150 20 150 15

Deload

Complexes should be incorporated as part of your general warm-up. Acessory work is up to you Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed.

Program Details Start with the 2 week breaking Period, then go to the program Week 1 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat 50% - 60% of your 1RM x 20 reps then a second set of 15 reps Week 2 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat with the weight from last week x 25 reps then a second set of 20 reps. Week 3 Day 1 - 5/3/1 as written with your own accessory work Day 2 - Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps

bs x 30 reps then 115lb x 30 reps 5lbs x 25 reps x 3 sets

Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds reps OH Squat 6 to 8 Swings 6 to 8 Rows 8 to 10 Rev Lunge and 8 toTwist 10 Diagonal Chops 6 to 8 per side

Southwood Complex (Dan John) Power Clean8-6-4 Military Press 8-6-4 Front Squat8-6-4

Complex A for 8s (Dan John) Row 8 reps Clean 8 reps Front Squat8 reps OH Press 8 reps Back Squat 8 reps GMs 8 reps

Complex E for 8's (Dan John) Power Clean OH Press Back Squat GMs Behind the neck press Front Squat

Complex F for 8's (Dan John) OH Squat Back Squat GMs Front Squat Rows Deadlift

Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so on Deadlift Romanian Deadlift Bent Over row Powerclean Front Squat Push Press Back Squat GMs Chase Karne's Complex 6 reps/round with 90 sec rest RDL Hang Clean Front Squat OH Press Back Squat Hang Snatch Bent Rows

s 45lbs x 5 rounds

for 8's (Dan John)