Sheet1

This is an implementation of Jim Wendler's 5/3/1 program which I am usin I am disabled, with cerebral palsy. I am not very strong, but at 58 years old This workout is not for beginners, but it can be adapted, for example, by re I have only given one spreadsheet, this is because of the individual needs In the books (5/3/1 and Beyond 5/3/1 etc,) lifters are encouraged to tak Buy the books and try the workouts. I have not included my conditioning w If you try this, it is at your own risk.

1RM

Test Estimate Test Estimate Estimate Estimate Estimate Test

Power Clean Squat Shoulder Press Bench Press Bent Row Dumbbell Rows Deadlift Bicep Curl Tricep Extension Reverse Curl

74 50 76 114 114 57 148 76 38 76 38 76 30.5 For 5 seconds 8/2 Notch\Bands 10\3 Notch\Bands

Estimate Estimate Test

Reverse Wrist Curl Wrist Curl Pinch Grip Wrist Developer

Vulcan Gripper

Page 1

Sheet1 Week 1 Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x As a disabled lifter I can't back squat So I use a loaded rucksack, this Weight is too light, I managed 15 Reps and did so on the next week Tuesday MILITARY PRESS DAY

66.6
28 34 40 44 50 58

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

SQUAT Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x REVERSE CURL Training Max Warm Up 5 x

RAISES

45
18 24 28 30 34 40

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

68.4
28

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

36 42 46 52 60

Page 2

Sheet1

Week 2

Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x SQUAT Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x REVERSE CURL Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x RAISES Extra Assistance 5x Page 3 8.5 66.6 34 40 48 54 60

Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x RAISES

45
24 28 32 36 42

Assistance 5x 5x 5x

68.4
36 42 48 56 62

Sheet1 5x 5x 9.5 10.5

Week 3

Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x SQUAT Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x REVERSE CURL Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x RAISES Extra Assistance 5x 5x 5x 10.5 11.5 12.5 66.6 34 40 50 58 64

Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x RAISES

45
24 28 34 40 44

Assistance 5x 5x 5x

68.4
36 42 52 60 66

Page 4

Sheet1

/1 program which I am using to maintain strength in the winter. y strong, but at 58 years old, I am pleased that I am working at around 90% of my typical best adapted, for example, by reducing the max training weight. I use 90% of my current 1 rep ma use of the individual needs of the lifter. fters are encouraged to take a week off, working the same exercises for 3 sets of 5 reps at 40 included my conditioning work or any extra assistance/rehab work.

Page 5

Sheet1 Wednesday MILITARY PRESS DAY REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

68.4
28 36 42 46 52 60

34.2
14 18 22 24 26 30

102.6
42 52 62 68 78 88

RAISES

WRIST CURL

DUMBBELL ROWS

27.36
12 14 16 18 20 23

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

68.4
28 36 42 46 52 60

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

51.3
22 26 32 34 40 44

WRIST DEVELOPER

Band 6\2 (notch\bands)

Warm Up 5 x The wrist developer and Vulcan are grip tools From David Horne, and I Use bands not springs Told you I am not Strong. 6\1

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

7\1 8\1 1\2 2\2 4\2

Band 7\3
Page 6

Sheet1

(notch\bands)
Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x 11\1 3\2 6\2 8\2 11\2 2\3

Wednesday MILITARY PRESS DAY 68.4 36 42 48 56 62 RAISES REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x WRIST CURL Training Max 10.5 10.5 10.5 Warm Up 5 x Warm Up 3 x 3x 3x 3+ x WRIST DEVELOPER Training Max Band 6\2

Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x DUMBBELL ROWS 102.6 52 62 72 84 94

34.2
18 22 24 28 32

68.4
36 42 48 56 62

Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x

51.3
26 32 36 42 48

(notch\bands)
3x 3x 3+ x VULCAN Training Max 2\2 3\2 5\2

Band 7\3 (notch\bands)

Page 7

Sheet1 3x 3x 3x 9\2 1\3 4\3

Wednesday MILITARY PRESS DAY 68.4 36 42 52 60 66 RAISES REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x WRIST CURL Training Max 12.5 12.5 12.5 Warm Up 5 x Warm Up 3 x 5x 3x 1+ x WRIST DEVELOPER Training Max Band 6\2

Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x DUMBBELL ROWS 102.6 52 62 78 88 98

34.2
18 22 26 30 32

68.4
36 42 52 58 65

Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x

51.3
26 32 40 44 50

(notch\bands)
5x 3x 1+ x VULCAN Training Max 2\2 4\2 6\2

Band 7\3 (notch\bands)

11\2 2\3 5\3

5x 3x 1+ x

Page 8

Sheet1

nd 90% of my typical best. 0% of my current 1 rep max. You could begin with a more conservative 80%.

s for 3 sets of 5 reps at 40% and then add 5lbs on upper body and 10lbs on lower body. This

Page 9

Sheet1 Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

133.2
54 68 80 88 100 114

CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x PINCH GRIP Training Max Warm Up 5 x

68.4
28 36 42 46 52 60

33.21
14

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

18 20 22 26 30

Page 10

Sheet1

Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x PINCH GRIP Training Max 133.2 68 80 94 108 120

68.4
36 42 48 56 62

27.45

For Time

26

Page 11

Sheet1

Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x PINCH GRIP Training Max 133.2 68 80 100 114 128

68.4
36 42 52 60 66

27.45

For Time

28

Page 12

Sheet1

0lbs on lower body. This is fine for a lifter who squats in the 300lbs and up range, but lethal t

Page 13

Sheet1

Page 14

Sheet1

Page 15

Sheet1

Page 16

Sheet1

and up range, but lethal to lifters with lower limits. I plan to add 2lbs to TRAINING MAXES fo

Page 17

Sheet1

Page 18

Sheet1

Page 19

Sheet1

Page 20

Sheet1

s to TRAINING MAXES for upper body and 4lbs to lower body and progress from there. As an

Page 21

Sheet1

Page 22

Sheet1

Page 23

Sheet1

Page 24

Sheet1

progress from there. As an older lifter, I progress slowly. You may add more or less, if you ha

Page 25

Sheet1

Page 26

Sheet1

Page 27

Sheet1

Page 28

Sheet1

dd more or less, if you have access to the right weights.

Page 29

Sheet1

Page 30

Sheet1

Page 31

Sheet1

Page 32