Wendler 531 Workbook Example

8/2/2019 Wendler 531 Workbook Example

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One mesocycle lasts 16 workouts, or a little over 5 weeks.

1. Wave Warm Up 75% x 5 80% x 5 85% x 5

2. Wave Warm Up 80% x 3 85% x 3 90% x 3

3. Wave Warm Up 75% x 5 85% x 3 95% x 1

4. Wave Deload 60% x 5 65% x 5 70% x 5

A. Squat

B. Bench Press

C. Deadlift

D. Military Press

A1 B1 C1

D1 A2 B2

C2 D2 A3

B3 C3 D3

A4 B4 C4

D1 Etc Etc

1. Wave Warm Up 65% x 5 75% x 5 85% x 52. Wave Warm Up 70% x 3 80% x 3 90% x 3

3. Wave Warm Up 75% x 5 85% x 3 95% x 1

4. Wave Deload 60% x 5 65% x 5 70% x 5

Assistance Lifts

Optionally there is a second, less intensive, loading parameter:

Week 6:

How it works:

Each wave has 4 workouts:

Assistance Lifts

Assistance Lifts

Assistance Lifts

Wendler recommends 3 workouts per week. Example:

Week 1:

Week 2:

Week 3:

Week 4:

Week 5:

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM w

can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified

Each mesocycle has 4 microcycles or "waves".


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en calculating weights; He also suggests that on the last set you

number of reps with that weight and anything beyond that can be


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QUAT 1 Rep Max 90% Sets Reps

Week 1 200 180 3 5 65% 75% 85% 115 135

Week 2 205 185 3 3 70% 80% 90% 130 150

Week 3 210 190 3 5,3,1 75% 85% 95% 145 160

Week 4 215 195 3 5 40% 50% 60% 80 100

ENCH PRESS 1 Rep Max 90% Sets Reps

Week 1 185 165 3 5 65% 75% 85% 105 125

Week 2 190 170 3 3 70% 80% 90% 120 135

Week 3 195 175 3 5,3,1 75% 85% 95% 130 150

Week 4 200 180 3 5 40% 50% 60% 70 90

EADLIFT 1 Rep Max 90% Sets Reps

Week 1 300 270 3 5 65% 75% 85% 175 205

Week 2 305 275 3 3 70% 80% 90% 195 220

Week 3 310 280 3 5,3,1 75% 85% 95% 210 240

Week 4 315 285 3 5 40% 50% 60% 115 145

MILITARY PRESS 1 Rep Max 90% Sets Reps

Week 2 100 90 3 5 65% 75% 85% 60 70

Week 3 105 95 3 3 70% 80% 90% 65 75

Week 4 110 100 3 5,3,1 75% 85% 95% 75 85

Week 5 115 105 3 5 40% 50% 60% 40 55

Percentage Pounds

Percentage Pounds

Percentage Pounds

Percentage

WENDLER 5/3/1 LOG

Pounds

Just enter your 1 Rep Max for each week and it will tell you what to li


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155 5 5 5

165 3 3 3

180 5 3 1

115 5 5 5

140 5 5 5

155 3 3 3

165 5 3 1

110 5 5 5

230 5 5 5

250 3 3 3

265 5 3 1

170 5 5 5

75 5 5 5

85 3 3 3

95 5 3 1

65 5 5 5

Reps Completed

Reps Completed

Reps Completed

MONTH 1

Reps Completed

t.


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Week 1 220 200 3 5 65% 75% 85% 130 150

Week 2 225 205 3 3 70% 80% 90% 145 165

Week 3 230 205 3 5,3,1 75% 85% 95% 155 175

Week 4 235 210 3 5 40% 50% 60% 85 105


Week 1 205 185 3 5 65% 75% 85% 120 140

Week 2 210 190 3 3 70% 80% 90% 135 150

Week 3 215 195 3 5,3,1 75% 85% 95% 145 165

Week 4 220 200 3 5 40% 50% 60% 80 100


Week 1 320 290 3 5 65% 75% 85% 190 220

Week 2 325 295 3 3 70% 80% 90% 205 235

Week 3 330 295 3 5,3,1 75% 85% 95% 220 250

Week 4 335 300 3 5 40% 50% 60% 120 150


Week 2 120 110 3 5 65% 75% 85% 70 85

Week 3 125 115 3 3 70% 80% 90% 80 90

Week 4 130 115 3 5,3,1 75% 85% 95% 85 100

Week 5 135 120 3 5 40% 50% 60% 50 60

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage

WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds


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170 5 5 5

185 3 3 3

195 5 3 1

125 5 5 5

155 5 5 5

170 3 3 3

185 5 3 1

120 5 5 5

245 5 5 5

265 3 3 3

280 5 3 1

180 5 5 5

95 5 5 5

105 3 3 3

110 5 3 1

70 5 5 5

t.

MONTH 2

Reps Completed

Reps Completed

Reps Completed

Reps Completed


7/16


Week 1 240 215 3 5 65% 75% 85% 140 160

Week 2 245 220 3 3 70% 80% 90% 155 175

Week 3 250 225 3 5,3,1 75% 85% 95% 170 190

Week 4 255 230 3 5 40% 50% 60% 90 115


Week 1 225 205 3 5 65% 75% 85% 135 155

Week 2 230 205 3 3 70% 80% 90% 145 165

Week 3 235 210 3 5,3,1 75% 85% 95% 160 180

Week 4 240 215 3 5 40% 50% 60% 85 110


Week 1 340 305 3 5 65% 75% 85% 200 230

Week 2 345 310 3 3 70% 80% 90% 215 250

Week 3 350 315 3 5,3,1 75% 85% 95% 235 270

Week 4 355 320 3 5 40% 50% 60% 130 160


Week 2 140 125 3 5 65% 75% 85% 80 95

Week 3 145 130 3 3 70% 80% 90% 90 105

Week 4 150 135 3 5,3,1 75% 85% 95% 100 115

Week 5 155 140 3 5 40% 50% 60% 55 70


WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds


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185 5 5 5

200 3 3 3

215 5 3 1

140 5 5 5

175 5 5 5

185 3 3 3

200 5 3 1

130 5 5 5

260 5 5 5

280 3 3 3

300 5 3 1

190 5 5 5

105 5 5 5

115 3 3 3

130 5 3 1

85 5 5 5

t.

MONTH 3

Reps Completed

Reps Completed

Reps Completed

Reps Completed


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Week 1 260 235 3 5 65% 75% 85% 155 175

Week 2 265 240 3 3 70% 80% 90% 170 190

Week 3 270 245 3 5,3,1 75% 85% 95% 185 210

Week 4 275 250 3 5 40% 50% 60% 100 125


Week 1 245 220 3 5 65% 75% 85% 145 165

Week 2 250 225 3 3 70% 80% 90% 160 180

Week 3 255 230 3 5,3,1 75% 85% 95% 175 195

Week 4 260 235 3 5 40% 50% 60% 95 120


Week 1 360 325 3 5 65% 75% 85% 210 245

Week 2 365 330 3 3 70% 80% 90% 230 265

Week 3 370 335 3 5,3,1 75% 85% 95% 250 285

Week 4 375 340 3 5 40% 50% 60% 135 170


Week 2 160 145 3 5 65% 75% 85% 95 110

Week 3 165 150 3 3 70% 80% 90% 105 120

Week 4 170 155 3 5,3,1 75% 85% 95% 115 130

Week 5 175 160 3 5 40% 50% 60% 65 80


WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds


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200 5 5 5

215 3 3 3

235 5 3 1

150 5 5 5

185 5 5 5

205 3 3 3

220 5 3 1

140 5 5 5

275 5 5 5

295 3 3 3

320 5 3 1

205 5 5 5

125 5 5 5

135 3 3 3

145 5 3 1

95 5 5 5

t.

MONTH 4

Reps Completed

Reps Completed

Reps Completed

Reps Completed


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Week 1 280 250 3 5 65% 75% 85% 165 190

Week 2 285 255 3 3 70% 80% 90% 180 205

Week 3 290 260 3 5,3,1 75% 85% 95% 195 220

Week 4 295 265 3 5 40% 50% 60% 105 135


Week 1 265 240 3 5 65% 75% 85% 155 180

Week 2 270 245 3 3 70% 80% 90% 170 195

Week 3 275 250 3 5,3,1 75% 85% 95% 190 215

Week 4 280 250 3 5 40% 50% 60% 100 125


Week 1 380 340 3 5 65% 75% 85% 220 255

Week 2 385 345 3 3 70% 80% 90% 240 275

Week 3 390 350 3 5,3,1 75% 85% 95% 265 300

Week 4 395 355 3 5 40% 50% 60% 140 180


Week 2 180 160 3 5 65% 75% 85% 105 120

Week 3 185 165 3 3 70% 80% 90% 115 130

Week 4 190 170 3 5,3,1 75% 85% 95% 130 145

Week 5 195 175 3 5 40% 50% 60% 70 90


WENDLER 5/3/1 LOG

Percentage Pounds

Pounds

Percentage Pounds

Percentage Pounds


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215 5 5 5

230 3 3 3

245 5 3 1

160 5 5 5

205 5 5 5

220 3 3 3

240 5 3 1

150 5 5 5

290 5 5 5

310 3 3 3

335 5 3 1

215 5 5 5

135 5 5 5

150 3 3 3

160 5 3 1

105 5 5 5

t.

MONTH 5

Reps Completed

Reps Completed

Reps Completed

Reps Completed


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Week 1 300 270 3 5 65% 75% 85% 175 205

Week 2 305 275 3 3 70% 80% 90% 195 220

Week 3 310 280 3 5,3,1 75% 85% 95% 210 240

Week 4 315 285 3 5 40% 50% 60% 115 145


Week 1 285 255 3 5 65% 75% 85% 165 190

Week 2 290 260 3 3 70% 80% 90% 180 210

Week 3 295 265 3 5,3,1 75% 85% 95% 200 225

Week 4 300 270 3 5 40% 50% 60% 110 135


Week 1 400 360 3 5 65% 75% 85% 235 270

Week 2 405 365 3 3 70% 80% 90% 255 290

Week 3 410 370 3 5,3,1 75% 85% 95% 280 315

Week 4 415 375 3 5 40% 50% 60% 150 190


Week 2 200 180 3 5 65% 75% 85% 115 135

Week 3 205 185 3 3 70% 80% 90% 130 150

Week 4 210 190 3 5,3,1 75% 85% 95% 145 160

Week 5 215 195 3 5 40% 50% 60% 80 100

Percentage Pounds

Percentage Pounds

WENDLER 5/3/1 LOG

Just enter your 1 Rep Max for each week and it will tell you what to liPercentage Pounds

Percentage Pounds


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230 5 5 5

250 3 3 3

265 5 3 1

170 5 5 5

215 5 5 5

235 3 3 3

250 5 3 1

160 5 5 5

305 5 5 5

330 3 3 3

350 5 3 1

225 5 5 5

155 5 5 5

165 3 3 3

180 5 3 1

115 5 5 5

Reps Completed

Reps Completed

MONTH 6

t.Reps Completed

Reps Completed


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Week 1 Week 2 Week 3 Week 4 Progess

Month 1 200 205 210 215 15

Month 2 220 225 230 235 35

Month 3 240 245 250 255 55Month 4 260 265 270 275 75

Month 5 280 285 290 295 95

Month 6 300 305 310 315 115

Week 1 Week 2 Week 3 Week 4 Progress

Month 1 185 190 195 200 15

Month 2 205 210 215 220 35

Month 3 225 230 235 240 55

Month 4 245 250 255 260 75

Month 5 265 270 275 280 95

Month 6 285 290 295 300 115


Month 1 300 305 310 310 10

Month 2 320 325 330 330 30

Month 3 340 345 350 350 50

Month 4 360 365 370 370 70

Month 5 380 385 390 390 90

Month 6 400 405 410 410 110


Month 1 100 105 110 115 15

Month 2 120 125 130 135 35

Month 3 140 145 150 155 55

Month 4 160 165 170 175 75

Month 5 180 185 190 195 95

Month 6 200 205 210 215 115

1 REP MAX PROGRESS

Squat 1 Rep Max Progress

Bench 1 Rep Max Progress

Deadlift 1 Rep Max Progress

Military Press 1 Rep Max Progress

0

100

200

300

400

Month 1Month 2

0

100

200

300

400

Month 1Month 2

0

100

200

300

400

500

Month 1Month 2

0

50

100

150

200

250

Month 1Month 2


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Wendler 531 Workbook Example

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