5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) (16 page)
Read 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) Online
Authors: Jim Wendler
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.
