5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) (16 page)

Please photocopy the next few pages for your training records.

Week 1 – 5/3/1

Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

65% x 5

65% x 5

65% x 5

65% x 5

75% x 5

75% x 5

75% x 5

75% x 5

85% x 5

85% x 5

85% x 5

85% x 5

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 2 – 5/3/1

Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

70% x 3

70% x 3

70% x 3

70% x 3

80% x 3

80% x 3

80% x 3

80% x 3

90% x 3

90% x 3

90% x 3

90% x 3

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 3 – 5/3/1 Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

75% x 5

75% x 5

75% x 5

75% x 5

85% x 3

85% x 3

85% x 3

85% x 3

95% x 1

95% x 1

95% x 1

95% x 1

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 4 – 5/3/1 Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

40% x 5

40% x 5

40% x 5

40% x 5

50% x 5

50% x 5

50% x 5

50% x 5

60% x 5

60% x 5

60% x 5

60% x 5

Week 1 – 5/3/1

Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

75% x 5

75% x 5

75% x 5

75% x 5

80% x 5

80% x 5

80% x 5

80% x 5

85% x 5

85% x 5

85% x 5

85% x 5

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 2 – 5/3/1

Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

80% x 3

80% x 3

80% x 3

80% x 3

85% x 3

85% x 3

85% x 3

85% x 3

90% x 3

90% x 3

90% x 3

90% x 3

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 3 – 5/3/1 Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

75% x 5

75% x 5

75% x 5

75% x 5

85% x 3

85% x 3

85% x 3

85% x 3

95% x 1

95% x 1

95% x 1

95% x 1

Rep Records

Military Press

Deadlift

Bench Press

Squat

Week 4 – 5/3/1 Name______________________________

Military Press

Deadlift

Bench Press

Squat

Actual Max

Actual Max

Actual Max

Actual Max

______________

______________

______________

______________

Training Max

Training Max

Training Max

Training Max

______________

______________

______________

______________

Date__________

Date__________

Date__________

Date__________

Sets

Weight

Sets

Weight

Sets

Weight

Sets

Weight

40% x 5

40% x 5

40% x 5

40% x 5

50% x 5

50% x 5

50% x 5

50% x 5

60% x 5

60% x 5

60% x 5

60% x 5

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Monday

Protein

Carb

Fat

Tuesday

Protein

Carb

Fat

Wednesday

Protein

Carb

Fat

Thursday

Protein

Carb

Fat

Friday

Protein

Carb

Fat

Saturday

Protein

Carb

Fat

Sunday

Protein

Carb

Fat

Jim Wendler is the creator and author of
5/3/1: The Simplest and Most Effective Training
Method for Raw Strength
. He has also authored
5/3/1 for Powerlifting
,
5/3/1 for Football
as well as hundreds of articles for online training websites and print magazines. He is a graduate of the University of Arizona, earning three letters in football. He is the father of two great boys, Mason and James Bronson.

Jim Wendler lives vicariously through his son’s long blonde hair.