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7/20/2019 Black Iron Beast - 5/3/1 Calculator

HOME STARTING STRENGTH 5/3/1 BEYOND 5/3/1 CUBE

5/3/1
CALCULATOR
Jim Wendler’s 5/3/1 program has
become incredibly popular because it’s
simple and it works for a lot of people.
If you’re 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. You’ll progress faster
and end up back here soon enough
ready to get the most out of 5/3/1.)

NEWS & UPDATES

April 9, 2017

Jim Wendler has a new book on


the way: 5/3/1 Forever.

April 9, 2017

The site now is now served


securely with https using Let’s
Encrypt.

October 13, 2015

Added the Building the Monolith


template.

M h 22 2015
If you encounter any problems, please let
me know (petermichaux@hotmail.com) and
I’ll fix them as quickly as I can.

Show your appreciation. Support


ongoing Web server expenses and
continued improvements to this
calculator.

I appreciate your support!

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7/20/2019 Black Iron Beast - 5/3/1 Calculator

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 stalls … and 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.
7. Get stronger.

Template Boring But Big (most popular)


Pick your poison! Boring But Big 3 Month Challenge (from T Nation)

Triumvirate (smart man’s program)

I’m 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 Men’s Fitness)

Bodybuilder (from Blood and Chalk 8 and Wendler’s Blog)

Beach Body Challenge (from T-Nation)

Building the Monolith NEW! (from Wendler’s Blog. Read this


article!)

Other

Karl’s Method (from Karl Schudt)

Units pounds
kilograms

Real Rep Maxes


Press 1 reps × 200 kilograms

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Wendler Training “Maxes”


Bench 1 reps × 300 kilograms
1+ Set Weights
Press

Squat 1 reps × 400 kilograms

Deadlift 1 reps × 500 kilograms

Barbell Weight 45 kilograms

Plates 0 100 kilograms


0 55 kilograms
Enter how many pairs of each weight you
10 45 kilograms
have.
1 35 kilograms
1 25 kilograms
Unrealistically large plate counts might
0 20 kilograms
cause your browser to slow down or
0 15 kilograms
crash. So just enter what you actually
1 10 kilograms
have, not what you wish you had,
0 7.5 kilograms
dreamer. (This note has always been here
2 5 kilograms
but now it is yellow so people see it.)
1 2.5 kilograms
0 2 kilograms
0 1.5 kilograms
0 1.25 kilograms
0 1 kilograms
0 0.75 kilograms
0 0.5 kilograms
0 0.25 kilograms

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

Kaczmarski’s 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 Wendler’s Blog.)

Joker Sets +5% more than the AMRAP work set


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

Main Lifts Deload Deload 1 (standard)


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

Reset Form

Your Program

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1 Rep Max Summary

Just some info that might be interesting.

Real 1RM Wendler's Training Max

Press 1 × 200 1 × 180

Bench Press 1 × 300 1 × 270

Squat 1 × 400 1 × 360

Deadlift 1 × 500 1 × 450

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Warm-up: DeFranco Agile 8

1. Foam roll your IT band.


2. Foam roll your adductors.
3. Glute/piriformis myofacsial release with a tennis ball.
4. Rollovers into "V" sits
5. Fire hydrant circles
6. Mountain climbers
7. Groiners
8. Static hip flexor stretch

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Week 1

squat deadlift

5 × 145 [45,5] 5 × 180 [45,10,5,5,2.5]

5 × 180 [45,10,5,5,2.5] 5 × 225 [45,45]

3 × 220 [45,35,5,2.5] 3 × 270 [45,45,10,5,5,2.5]

5 × 235 [45,45,5] 5 × 295 [45,45,35]

5 × 270 [45,45,10,5,5,2.5] 5 × 340 [45,45,45,10,2.5]

5+ × 310 [45,45,35,5,2.5] 5+ × 385 [45,45,45,35]

bench press press

5 × 110 [25,5,2.5] 5 × 75 [10,5]

5 × 135 [45] 5 × 90 [10,5,5,2.5]

3 × 165 [45,10,5] 3 × 110 [25,5,2.5]

5 × 180 [45,10,5,5,2.5] 5 × 120 [35,2.5]

5 × 205 [45,35] 5 × 135 [45]

5+ × 230 [45,45,2.5] 5+ × 155 [45,10]

chin-ups dumbbell row

10 × 10 ×

10 × 10 ×

10 × 10 ×

back raises dips

15 × 10-15 ×

15 × 10-15 ×

15 × 10-15 ×

dumbbell bench press good mornings

10 × 10 ×

10 × 10 ×

10 × 10 ×

rear laterals curls

20 × 10 ×

20 × 10 ×

20 × 10 ×
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Week 2

squat deadlift

5 × 145 [45,5] 5 × 180 [45,10,5,5,2.5]

5 × 180 [45,10,5,5,2.5] 5 × 225 [45,45]

3 × 220 [45,35,5,2.5] 3 × 270 [45,45,10,5,5,2.5]

3 × 255 [45,45,10,5] 3 × 315 [45,45,45]

3 × 290 [45,45,25,5,2.5] 3 × 360 [45,45,45,10,5,5,2.5]

3+ × 325 [45,45,45,5] 3+ × 405 [45,45,45,45]

bench press press

5 × 110 [25,5,2.5] 5 × 75 [10,5]

5 × 135 [45] 5 × 90 [10,5,5,2.5]

3 × 165 [45,10,5] 3 × 110 [25,5,2.5]

3 × 190 [45,25,2.5] 3 × 130 [35,5,2.5]

3 × 220 [45,35,5,2.5] 3 × 145 [45,5]

3+ × 245 [45,45,10] 3+ × 165 [45,10,5]

chin-ups dumbbell row

10 × 10 ×

10 × 10 ×

10 × 10 ×

back raises dips

15 × 10-15 ×

15 × 10-15 ×

15 × 10-15 ×

dumbbell bench press good mornings

10 × 10 ×

10 × 10 ×

10 × 10 ×

rear laterals curls

20 × 10 ×

20 × 10 ×

20 × 10 ×
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Week 3

squat deadlift

5 × 145 [45,5] 5 × 180 [45,10,5,5,2.5]

5 × 180 [45,10,5,5,2.5] 5 × 225 [45,45]

3 × 220 [45,35,5,2.5] 3 × 270 [45,45,10,5,5,2.5]

5 × 270 [45,45,10,5,5,2.5] 5 × 340 [45,45,45,10,2.5]

3 × 310 [45,45,35,5,2.5] 3 × 385 [45,45,45,35]

1+ × 345 [45,45,45,10,5] 1+ × 430 [45,45,45,45,10,2.5]

bench press press

5 × 110 [25,5,2.5] 5 × 75 [10,5]

5 × 135 [45] 5 × 90 [10,5,5,2.5]

3 × 165 [45,10,5] 3 × 110 [25,5,2.5]

5 × 205 [45,35] 5 × 135 [45]

3 × 230 [45,45,2.5] 3 × 155 [45,10]

1+ × 260 [45,45,10,5,2.5] 1+ × 175 [45,10,5,5]

chin-ups dumbbell row

10 × 10 ×

10 × 10 ×

10 × 10 ×

back raises dips

15 × 10-15 ×

15 × 10-15 ×

15 × 10-15 ×

dumbbell bench press good mornings

10 × 10 ×

10 × 10 ×

10 × 10 ×

rear laterals curls

20 × 10 ×

20 × 10 ×

20 × 10 ×
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Copyright © 2017 Peter Michaux. All rights reserved.

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