Black Iron Beast - 5/3/1 Calculator http://blackironbeast.

com/5/3/1/calculator

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

plan workouts quickly plan client workouts quickly

log your workouts and meet results on your computer or
phone
monitor your progress with summary stats and graphs
share your progress and results with others
clients use a simplified logging app
monitor client progress with summary stats and graphs
work with clients in person or online
build a community around your virtual gym
build your client base

Jim Wendlers 5/3/1 program has become incredibly popular

because its simple and it works for a lot of people. If
youre a patient intermediate lifter or a smart advanced
lifter and you want to get stronger by making deliberate
and steady progress each month then follow this program.
(If you are new to powerlifting-style workouts, check out
Starting Strength. Youll progress faster and end up back
here soon enough ready to get the most out of 5/3/1.)

NEWS & UPDATES

October 13, 2015

Added the Building the Monolith template.

March 26, 2015

Check out that "BLOG" link at the top of the page. A

first sneak peek of the app is hiding in there.

March 22, 2015

Added a 0.75 pound/kilogram plate input.

January 16, 2015

A generous donation supported the addition of the Full

B d F ll B i t l t f W dl b k
If you encounter any problems, please let me know
(peter@blackironbeast.com) and Ill fix them as quickly as I can.

Show your appreciation and support continued

improvements to this calculator.

I appreciate your support!

Instructions:
1. Get the book. This calculator does not explain the
program or why you might make certain choices. The
book explains how to do the exercises properly, how to choose your assistance work, how to progress each month,
and what to do if your progress stallsand Wendler needs your cash for another tattoo.
2. Enter your current maximum lift numbers in the form below.
3. Click the Calculate Program button.
4. Print this page.
5. Crank some Black Sabbath. Do not underestimate the importance of this step.
6. Lift weights.

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

7. Get stronger.

Template Boring But Big (most popular)

Pick your poison! Boring But Big 3 Month Challenge (from T Nation)
Triumvirate (smart mans program)
Im Not Doing Jack Shit (not recommended)
Periodization Bible
Bodyweight (less body stress, more athletic)
Young Jim Wendler (from T Nation)
Simplest Strength
Full Body, Full Boring
Full Body Training
Two Days Per Week Option 1
Two Days Per Week Option 2
More Squatting
For Beginners
Offseason For Mass (from 5/3/1 for Powerlifting)
Offseason For Strength (from 5/3/1 for Powerlifting)
Offseason For Conditioning (from 5/3/1 for Powerlifting)
Bodybuilder (from Mens Fitness)
Bodybuilder (from Blood and Chalk 8 and Wendlers Blog)
Beach Body Challenge (from T-Nation)
Building the Monolith NEW! (from Wendlers Blog. Read this article!)

Other

Karls Method (from Karl Schudt)

Units pounds
kilograms

Real Rep Maxes

Press 5 reps 75 pounds
Wendler Training Maxes
1+ Set Weights Bench Press 4 reps 130 pounds

Squat 5 reps 245 pounds

Deadlift 5 reps 290 pounds

Barbell Weight 45 pounds

Plates 0 100 pounds

Enter how many pairs of each weight you have. 0 55 pounds
Unrealistically large counts here might cause your 10 45 pounds
browser to slow down or crash. So just enter what you 0 35 pounds
actually have, not what you wish you had, dreamer. 3 25 pounds
0 20 pounds
0 15 pounds
3 10 pounds
0 7.5 pounds
2 5 pounds
1 2.5 pounds
0 2 pounds
0 1.5 pounds

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

0 1.25 pounds
0 1 pounds
0 0.75 pounds
0 0.5 pounds
0 0.25 pounds

General Warm-up foam roll, stretch, jump rope (recommended in 5/3/1)

DeFranco Agile 8 (recommended in Beyond 5/3/1)
None (You still have to warm-up.)

Main Lifts Programming Option 1: fresher (recommended)

See the book. Option 2: heavier

Other

Kaczmarskis 8/6/3 (see T Nation article.)

Weeks Order 5/3/1 (standard)

3/5/1 (from 5/3/1 for Powerlifting)

Work Sets Order Normal

Bastard (see Wendlers Blog.)

Joker Sets +5% more than the AMRAP work set

See Beyond 5/3/1 page 31 +10%
+15%
+20%
+25%
+30%

Down Sets None

See Beyond 5/3/1 pages 12-13 5/3/1 Pyramid
First Set Last
First Set Last: Multiple Sets

Boring But Big Options 510@30% (start here and increase 5% or 10% each cycle)
510@35%
510@40%
510@45%
510@50%
510@55%
510@60%
510@65%
510@70%
510@75% (you are brave)
510@80% (attempting this is probably verging on insane and injury)
55@80%
53@90%
51@100%
pyramid down

Boring But Big Swap really boring (standard)

See Beyond 5/3/1 page 18 less boring (squat work sets with deadlift BBB sets, etc)

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

Days Per Week Options 3

4 (standard)

Main Lifts Deload Deload 1 (standard)

See Beyond 5/3/1 page 52 Deload 2
Deload 3
Deload 4
Deload 5

Boring But Big Deload no boring sets

See Beyond 5/3/1 page 19 510@50%
310@50%
55@50%

Reset Form

Your Program

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

1 Rep Max Summary

Just some info that might be interesting.

Real 1RM Wendler's Training Max

Press 187.488 178.739

Bench Press 1147.316 1132.584

Squat 1285.793 1257.213

Deadlift 1338.285 1304.457

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

Week 1

press deadlift bench press squat

545 [] 5125 [25,10,5] 555 [5] 5105 [25,5]

545 [] 5155 [45,10] 570 [10,2.5] 5130 [25,10,5,2.5]

350 [2.5] 3185 [45,25] 380 [10,5,2.5] 3155 [45,10]

555 [5] 5200 [45,25,5,2.5] 590 [10,10,2.5] 5170 [45,10,5,2.5]

560 [5,2.5] 5230 [45,45,2.5] 5100 [25,2.5] 5195 [45,25,5]

5+70 [10,2.5] 5+260 [45,45,10,5,2.5] 5+115 [25,10] 5+220 [45,25,10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

chin-ups hanging leg raise dumbbell row leg curl

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

Week 2

press deadlift bench press squat

545 [] 5125 [25,10,5] 555 [5] 5105 [25,5]

545 [] 5155 [45,10] 570 [10,2.5] 5130 [25,10,5,2.5]

350 [2.5] 3185 [45,25] 380 [10,5,2.5] 3155 [45,10]

360 [5,2.5] 3215 [45,25,10,5] 395 [25] 3185 [45,25]

365 [10] 3245 [45,45,10] 3110 [25,5,2.5] 3210 [45,25,10,2.5]

3+75 [10,5] 3+275 [45,45,25] 3+120 [25,10,2.5] 3+235 [45,45,5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

chin-ups hanging leg raise dumbbell row leg curl

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

Week 3

press deadlift bench press squat

545 [] 5125 [25,10,5] 555 [5] 5105 [25,5]

545 [] 5155 [45,10] 570 [10,2.5] 5130 [25,10,5,2.5]

350 [2.5] 3185 [45,25] 380 [10,5,2.5] 3155 [45,10]

560 [5,2.5] 5230 [45,45,2.5] 5100 [25,2.5] 5195 [45,25,5]

370 [10,2.5] 3260 [45,45,10,5,2.5] 3115 [25,10] 3220 [45,25,10,5,2.5]

1+75 [10,5] 1+290 [45,45,25,5,2.5] 1+130 [25,10,5,2.5] 1+245 [45,45,10]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

1045 [] 1095 [25] 1045 [] 1080 [10,5,2.5]

chin-ups hanging leg raise dumbbell row leg curl

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

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Black Iron Beast - 5/3/1 Calculator http://blackironbeast.com/5/3/1/calculator

Week 4

press deadlift bench press squat

545 [] 5125 [25,10,5] 555 [5] 5105 [25,5]

545 [] 5155 [45,10] 570 [10,2.5] 5130 [25,10,5,2.5]

550 [2.5] 5185 [45,25] 580 [10,5,2.5] 5155 [45,10]

chin-ups hanging leg raise dumbbell row leg curl

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

10 15 10 10

Copyright 2016 Peter Michaux. All rights reserved.

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