Frank's 5-3-1 Strength Program
Following the Jim Wendler method to build Strength
Tabs
It can be found HERE
Standing Shoulder Press= 125 (90% is 112.5 )
Deadlift= 345 (90% is 310.5)
Bench Press= 185 (90% is 166.5)
Squat= 175 (90% is 157.5 )
Above Updated March 5, 2011
I have an excel spreadsheet (Frank531.xls) that keeps the exact weight calculations for me.
Week 1, Workout 1
| Exercise | |||
| 1) Standing shoulder press Week 1 Week 2 Week 3 Week 4 | 5 3 5/3/1 5 | 65,75,85 70,80,90 75,85,95 40,50,60 | |
| 2) Dip | |||
| 3) Chin-up |
Week 1, Workout 2
| Exercise | |||
| 1) Deadlift Week 1 Week 2 Week 3 Week 4 | 5 3 5/3/1 5 | 65,75,85 70,80,90 75,85,95 40,50,60 | |
| 2) Good morning | |||
| 3) Hanging leg raise |
Week1, Workout 3
| Exercise | |||
| 1) Bench press Week 1 Week 2 Week 3 Week 4 | 3 5/3/1 5 | 65,75,85 70,80,90 75,85,95 40,50,60 | |
| 2) Dumbbell chest press | |||
| 3) Dumbbell row |
Week 1, Workout 4
| Exercise | |||
| 1) Squat Week 1 Week 2 Week 3 Week 4 | 5 3 5/3/1 5 | 65,75,85 70,80,90 75,85,95 40,50,60 | |
| 2) Leg press | |||
| 3) Leg curl |