Wendler 5/3/1 program

Started w/ Back squats today- this is what the calculator came up with for Ruthie and me.

 1 REP MAX=

Squat:	100
Bench:	90
Deadlift:	130
OH Press:	65

Exercise

Week 1

Week 2

Week 3

Week 4 - DELOAD

Weight

Reps

Notes

Weight

Reps

Notes

Weight

Reps

Notes

Weight

Reps

Notes

Sunday	Squat	45	5		40	5		40	5		-	-
		50	5		50	5		50	5		-	-
		55	3		60	3		60	3		-	-
		65	5		70	3		75	5		40	5
		75	5		80	3		85	3		50	5
		85	5		90	3		95	1		60	5
Monday	Bench	36	5		36	5		36	5		-	-
		42	5		45	5		45	5		-	-
		50	3		54	3		54	3		-	-
		59	5		63	3		68	5		36	5
		68	5		72	3		77	3		45	5
		77	5		81	3		86	1		54	5
Wednesday	Deadlift	52	5		52	5		52	5		-	-
		61	5		65	5		65	5		-	-
		72	3		78	3		78	3		-	-
		85	5		91	3		98	5		52	5
		98	5		104	3		111	3		65	5
		111	5		117	3		124	1		78	5
Friday	OH Press	26	5		26	5		26	5		-	-
		31	5		33	5		33	5		-	-
		36	3		39	3		39	3		-	-
		42	5		46	3		49	5		26	5
		49	5		52	3		55	3		33	5
		55	5		59	3		62	1		39	5