JimWendler531BoringButBig Wu

Sheet1 5/3/1 Boring But Big Calculator 5/3/1 system by Jim Wendler Calculator by http://www.workout-calculator.
com Enter your 1RM (Wendler recommends starting with 90% of your 1RM) into fields like this. Enter your 'Boring But Big' percentage (BBB %) into fields like this. Between 40-60% (start light). Each cycle, increase the estimate 1RM on the military press and bench press by 2.5kg and the squat and deadlift by 5kg. Enter your own progression in the darker grey boxes for these accessory exercises. Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM
DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10
180 72.5 90 110 117.5 135 155 90 0
BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10
180 72.5 90 110 127.5 145 162.5 90 0
180 72.5 90 110 135 155 172.5 90 0
65
DEADLIFT DAY Estimate 1RM Page 1
180
BENCH PRESS DAY Estimate 1RM
Sheet1 WARMUP WARMUP WARMUP
MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10
27.5 32.5 40 0 0
DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10
72.5 90 110 0 0
BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10
Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5
180 72.5 90 110 117.5 135 155 90 0
180 72.5 90 110 127.5 145 162.5 90 0
DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 Page 2
180 72.5 90 110 135 155 172.5 90
BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10
Sheet1 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 0 LEG RAISES 5 x 10 0 DB ROW 5 x 10
65
DEADLIFT DAY Estimate 1RM WARMUP
180
BENCH PRESS DAY Estimate 1RM WARMUP
27.5 32.5 40 0 0
72.5 90 110 0 0
Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5
180 72.5 90 110 117.5 135 155 90 0
180 72.5 90 110 127.5 145 162.5 90 0
DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 Page 3
180 72.5 90
BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5
Sheet1 WU 1 x 3 1x5 1x3 1 x 1 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP 40 50 57.5 62.5 32.5 0 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 110 135 155 172.5 90 0 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10
65
180
27.5 32.5 40 0 0
72.5 90 110 0 0
Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5 1 x 3 om 60 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0
180 72.5 90 110 117.5 135 155 90 0
180 72.5 90 110 127.5 145 162.5 90 0
Page 4
Sheet1 Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om BENCH PRESS 5 x 10 DB ROW 5 x 10
180 72.5 90 110 135 155 172.5 90 0
65
180
27.5 32.5 40 0 0
72.5 90 110 0 0
Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x3 47.5 1x3 52.5
180 72.5 90 110 117.5 135 155 90 0
DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 Page 5
180 72.5 90 110 127.5 145
BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3
Sheet1 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 60 32.5 0 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 162.5 90 0 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10
Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP
180 72.5 90 110 135 155 172.5 90 0
65
180
27.5 32.5 40 0 0
72.5 90 110 0 0
Week 1 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 42.5 1x5 50 1 x 5 om 57.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 2 of 4 MILITARY PRESS DAY Estimate 1RM
180 72.5 90 110 117.5 135 155 90 0
65
DEADLIFT DAY Estimate 1RM Page 6
180
BENCH PRESS DAY Estimate 1RM
Sheet1 MILITARY PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10 27.5 32.5 40 47.5 52.5 60 32.5 0 DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om DEADLIFT 5 x 10 LEG RAISES 5 x 10 72.5 90 110 127.5 145 162.5 90 0 BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om BENCH PRESS 5 x 10 DB ROW 5 x 10
Week 3 of 4 MILITARY PRESS DAY Estimate 1RM 65 MILITARY PRESS WU 1 x 5 27.5 WU 1 x 5 32.5 WU 1 x 3 40 1x5 50 1x3 57.5 1 x 1 om 62.5 MILITARY PRESS 5 x 10 32.5 CHIN UP 5 x 10 0 Week 4 of 4 MILITARY PRESS DAY Estimate 1RM WARMUP
180 72.5 90 110 135 155 172.5 90 0
65
180
27.5 32.5 40 0 0
72.5 90 110 0 0
Page 7
Sheet1
g and the squat and deadlift by 5kg.
BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 72.5 82.5 95 BENCH PRESS 55 DB ROW 0
SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0
130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50
130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50
BENCH PRESS DAY 110
SQUAT DAY Estimate 1RM
130 Page 8
Sheet1 WARMUP WARMUP
BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0
SQUAT 1x5 1x5 1 x 5 om SQUAT 5 x 10 LEG CURL 5 x 10
52.5 65 80 BBB % -> 0 0 0
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50
BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55
SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10
130 52.5 65 80 97.5 112.5 125 BBB % -> 65 Page 9 50
Sheet1 DB ROW 0 LEG CURL 5 x 10 0
BENCH PRESS DAY 110 WARMUP
SQUAT DAY Estimate 1RM WARMUP
130
52.5 65 80 BBB % -> 0 0 0
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50
BENCH PRESS DAY 110 BENCH PRESS 45 55
SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5
130 52.5 65 Page 10
Sheet1 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10 80 97.5 112.5 125 BBB % -> 65 0 50
130
52.5 65 80 BBB % -> 0 0 0
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50
Page 11
Sheet1 BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 82.5 95 105 BENCH PRESS 55 DB ROW 0 SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om SQUAT 5 x 10 LEG CURL 5 x 10
130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50
130
52.5 65 80 BBB % -> 0 0 0
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
BENCH PRESS DAY 110 BENCH PRESS 45 55 67.5 77.5 90
SQUAT DAY Estimate 1RM SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3
130 52.5 65 80 92.5 105 Page 12
Sheet1 100 BENCH PRESS 55 DB ROW 0 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10 117.5 BBB % -> 65 0 50
130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50
130
52.5 65 80 BBB % -> 0 0 0
130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50
BENCH PRESS DAY 110
SQUAT DAY Estimate 1RM
130 Page 13
Sheet1 BENCH PRESS 45 55 67.5 77.5 90 100 BENCH PRESS 55 DB ROW 0 SQUAT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 1 x 3 om SQUAT 5 x 10 LEG CURL 5 x 10 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50
130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50
130
52.5 65 80 BBB % -> 0 0 0
Page 14

JimWendler531BoringButBig Wu

Enviado por

Dados do documento

Título original

Direitos autorais

Formatos disponíveis

Compartilhar este documento

Compartilhar ou incorporar documento

Opções de compartilhamento

Você considera este documento útil?

Este conteúdo é inapropriado?

Direitos autorais:

Formatos disponíveis

JimWendler531BoringButBig Wu

Enviado por

Direitos autorais:

Formatos disponíveis

Sheet1 5/3/1 Boring But Big Calculator 5/3/1 system by Jim Wendler Calculator by http://www.workout-calculator.

180 72.5 90 110 117.5 135 155 90 0

180 72.5 90 110 127.5 145 162.5 90 0

180 72.5 90 110 135 155 172.5 90 0

DEADLIFT DAY Estimate 1RM Page 1

BENCH PRESS DAY Estimate 1RM

Sheet1 WARMUP WARMUP WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 117.5 135 155 90 0

180 72.5 90 110 127.5 145 162.5 90 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x5 1x3 1 x 1 om DEADLIFT 5 x 10 Page 2

180 72.5 90 110 135 155 172.5 90

DEADLIFT DAY Estimate 1RM WARMUP

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 117.5 135 155 90 0

180 72.5 90 110 127.5 145 162.5 90 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 Page 3

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5

DEADLIFT DAY Estimate 1RM WARMUP

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 117.5 135 155 90 0

180 72.5 90 110 127.5 145 162.5 90 0

180 72.5 90 110 135 155 172.5 90 0

DEADLIFT DAY Estimate 1RM WARMUP

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 117.5 135 155 90 0

DEADLIFT DAY Estimate 1RM DEADLIFT WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3 Page 5

180 72.5 90 110 127.5 145

BENCH PRESS DAY Estimate 1RM BENCH PRESS WU 1 x 5 WU 1 x 5 WU 1 x 3 1x3 1x3

180 72.5 90 110 135 155 172.5 90 0

DEADLIFT DAY Estimate 1RM WARMUP

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

180 72.5 90 110 117.5 135 155 90 0

DEADLIFT DAY Estimate 1RM Page 6

BENCH PRESS DAY Estimate 1RM

180 72.5 90 110 135 155 172.5 90 0

DEADLIFT DAY Estimate 1RM WARMUP

BENCH PRESS DAY Estimate 1RM WARMUP

MILITARY PRESS 1x5 1x5 1 x 5 om MILITARY PRESS 5 x 10 CHIN UP 5 x 10

DEADLIFT 1x5 1x5 1 x 5 om DEADLIFT 5 x 10 LEG RAISES 5 x 10

BENCH PRESS 1x5 1x5 1 x 5 om BENCH PRESS 5 x 10 DB ROW 5 x 10

g and the squat and deadlift by 5kg.

130 52.5 65 80 85 97.5 112.5 BBB % -> 65 0 50

130 52.5 65 80 92.5 105 117.5 BBB % -> 65 0 50

130 52.5 65 80 97.5 112.5 125 BBB % -> 65 0 50

BENCH PRESS DAY 110

SQUAT DAY Estimate 1RM

Sheet1 WARMUP WARMUP

BENCH PRESS 45 55 67.5 BENCH PRESS 0 DB ROW 0