Scribd Logo
Upload

Welcome to Scribd!

  • Beyond 531

    Uploaded by

    MetalOwns
    3K views5 pages
    This document contains information about a 5/3/1 training program including joker sets. It lists the starting weights and prescribed sets and reps for squats, bench press, deadlifts, and military press on a week-by-week basis. It also provides guidance that to get stronger using this program, athletes should focus on personal record sets, joker sets done at a higher percentage of their training max, and performing "first set last" down sets to failure.

    Original Description:

    Spreadsheet for Wendler's Beyond 5/3/1 program

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document contains information about a 5/3/1 training program including joker sets. It lists the starting weights and prescribed sets and reps for squats, bench press, deadlifts, and military press on a week-by-week basis. It also provides guidance that to get stronger using this program, athletes should focus on personal record sets, joker sets done at a higher percentage of their training max, and performing "first set last" down sets to failure.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3K views5 pages

    Beyond 531

    Uploaded by

    MetalOwns
    This document contains information about a 5/3/1 training program including joker sets. It lists the starting weights and prescribed sets and reps for squats, bench press, deadlifts, and military press on a week-by-week basis. It also provides guidance that to get stronger using this program, athletes should focus on personal record sets, joker sets done at a higher percentage of their training max, and performing "first set last" down sets to failure.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 5

    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 Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x Joker Sets of 5 (5%) AMRAP 200

    305
    122.5 152.5 185 200 230 260

    BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x Joker Sets of 5 (5%) AMRAP 165

    252.5
    102.5 127.5 152.5 165 190 215

    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%) AMRAP

    Week 2
    SQUAT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x Joker Sets of 3 (5%) AMRAP 215 305 122.5 152.5 185 215 245 275 BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x Joker Sets of 3 (5%) AMRAP 177.5 252.5 102.5 127.5 152.5 177.5 202.5 227.5 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%) 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 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

    Page 1

    Sheet1 3x 1+ x Joker Sets of 1 (10%) AMRAP 230 260 290 3x 1+ x Joker Sets of 1 (10%) AMRAP 190 215 240 3x 1+ x Joker Sets of 1 (10%) AMRAP

    Page 2

    Sheet1

    Joker Sets Calculator


    90 5
    95 100 105 110

    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 Joker Sets of 5 (5%) AMRAP 102.5 65 80 95 102.5 120 135

    DEADLIFT DAY

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

    DEADLIFT DAY 385 155 192.5 232.5 270 310 347.5 Joker Sets of 3 (5%) 270

    MILITARY PRESS DAY Training Max 157.5

    If your goal is to get stronger, these three things


    Warm Up 5 x Warm Up 5 x Warm Up 3 x 3x 3x 3+ x Joker Sets of 3 (5%) AMRAP 112.5 65 80 95 112.5 127.5 142.5 PR set Joker sets First Set Last down set. This can be done for one all-out set, 90% Training Max

    DEADLIFT DAY 385 155 192.5 232.5 290

    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

    Sheet1 327.5 367.5 Joker Sets of 1 (10%) 290 3x 1+ x Joker Sets of 1 (10%) AMRAP 120 135 150

    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. Dont overanalyze this!

    Page 5

    You might also like