wendler 531 - blank
TRANSCRIPT
Reps Weight Calc 1RM Actual MaxCurrent Squat Max 12 250 350 345
Current Bench Press Max 12 200 280 265
Current Deadlift Max 12 300 420 365
Current Military Press Max 12 125 175 125
*This calculator will to the nearest 5 lb/kg.
Reps Weight 1RM Actual MaxPrevious Squat Max 0 0 0 0
Previous Bench Press Max 0 0 0 0
Previous Deadlift Max 0 0 0 0
Previous Military Press Max 0 0 0 0
Instructions
Changelog08.20.2012 - Corrrected error when picking prev. cycle (added weights)05.27.2012 - Corrected military press weights on cycle 3
06.20.2012 - Corrected formula error. Added Stats page.
Fill in the yellow areas with the requested information. "Which Weight?" is a dropdown to choose which weight you want to base the cycles off of. Simple eh? The previous section is just used to keep track of the previous cycle.
Previous Cycle Which Weight? 5/3/1 Max300 Actual Max 315
260 Actual Max 240
320 Actual Max 330
110 Actual Max 115
5/3/1 Max0
0
0
0
Instructions
Changelog
05.27.2012 - Corrected military press weights on cycle 3
06.20.2012 - Corrected formula error. Added Stats page.
Fill in the yellow areas with the requested information. "Which Weight?" is a dropdown to choose which weight you want to base the cycles off of. Simple eh? The previous section is just used to keep track of the previous cycle.
Mesocycle 1Week 1 Week 2Squat 315 Reps Weight Actual Reps Calculated 1RM Squat 315 Reps Weight Actual Reps Calculated 1RM
5 205 5 239 3 225 3 2475 240 5 280 3 255 3 280
5+ 270 - 3+ 285 -Bench Press 240 Reps Weight Actual Reps Calculated 1RM Bench Press 240 Reps Weight Actual Reps Calculated 1RM
5 160 5 187 3 170 3 1875 180 5 210 3 195 3 214
5+ 205 - 3+ 220 -Deadlift 330 Reps Weight Actual Reps Calculated 1RM Deadlift 330 Reps Weight Actual Reps Calculated 1RM
5 215 5 251 3 235 3 2585 250 5 292 3 265 3 291
5+ 285 - 3+ 300 -Military Press 115 Reps Weight Actual Reps Calculated 1RM Military Press 115 Reps Weight Actual Reps Calculated 1RM
5 75 5 87 3 85 3 935 90 5 105 3 95 3 104
5+ 100 - 3+ 105 -
Mesocycle 2Week 1 Week 2Squat 325 Reps Weight Actual Reps Calculated 1RM Squat 325 Reps Weight Actual Reps Calculated 1RM
5 215 5 251 3 230 3 2535 245 5 286 3 260 3 286
5+ 280 - 3+ 295 -Bench Press 245 Reps Weight Actual Reps Calculated 1RM Bench Press 245 Reps Weight Actual Reps Calculated 1RM
5 160 5 187 3 175 3 1925 185 5 216 3 200 3 220
5+ 210 - 3+ 225 -Deadlift 340 Reps Weight Actual Reps Calculated 1RM Deadlift 340 Reps Weight Actual Reps Calculated 1RM
5 225 5 262 3 240 3 2645 255 5 297 3 275 3 302
5+ 290 - 3+ 310 -Military Press 120 Reps Weight Actual Reps Calculated 1RM Military Press 120 Reps Weight Actual Reps Calculated 1RM
5 80 5 93 3 85 3 935 90 5 105 3 100 3 110
5+ 105 - 3+ 110 -
Mesocycle 3Week 1 Week 2Squat 335 Reps Weight Actual Reps Calculated 1RM Squat 335 Reps Weight Actual Reps Calculated 1RM
5 220 5 257 3 235 3 2585 255 5 297 3 270 3 297
5+ 285 - 3+ 305 -Bench Press 250 Reps Weight Actual Reps Calculated 1RM Bench Press 250 Reps Weight Actual Reps Calculated 1RM
5 165 5 192 3 175 3 1925 190 5 222 3 200 3 220
5+ 215 - 3+ 225 -Deadlift 350 Reps Weight Actual Reps Calculated 1RM Deadlift 350 Reps Weight Actual Reps Calculated 1RM
5 230 5 268 3 245 3 2695 265 5 309 3 280 3 308
5+ 300 - 3+ 315 -Military Press 125 Reps Weight Actual Reps Calculated 1RM Military Press 125 Reps Weight Actual Reps Calculated 1RM
5 85 5 99 3 90 3 995 95 5 111 3 100 3 110
5+ 110 - 3+ 115 -
Mesocycle 4Week 1 Week 2Squat 345 Reps Weight Actual Reps Calculated 1RM Squat 345 Reps Weight Actual Reps Calculated 1RM
5 225 5 262 3 245 3 2695 260 5 303 3 280 3 308
5+ 295 - 3+ 315 -Bench Press 255 Reps Weight Actual Reps Calculated 1RM Bench Press 255 Reps Weight Actual Reps Calculated 1RM
5 170 5 198 3 180 3 1985 195 5 227 3 205 3 225
5+ 220 - 3+ 230 -Deadlift 360 Reps Weight Actual Reps Calculated 1RM Deadlift 360 Reps Weight Actual Reps Calculated 1RM
5 235 5 274 3 255 3 2805 270 5 315 3 290 3 319
5+ 310 - 3+ 325 -Military Press 130 Reps Weight Actual Reps Calculated 1RM Military Press 130 Reps Weight Actual Reps Calculated 1RM
5 85 5 99 3 95 3 1045 100 5 117 3 105 3 115
5+ 115 - 3+ 120 -
Mesocycle 1Week 3 Week 4 [DELOAD]Squat 315 Reps Weight Actual Reps Calculated 1RM Squat 315 Reps Weight Actual Reps Calculated 1RM
5 240 5 280 5 130 5 N/A3 270 3 297 5 160 5 N/A
1+ 300 - 5 190 5 N/ABench Press 240 Reps Weight Actual Reps Calculated 1RM Bench Press 240 Reps Weight Actual Reps Calculated 1RM
5 180 5 210 5 100 5 N/A3 205 3 225 5 120 5 N/A
1+ 230 - 5 145 5 N/ADeadlift 330 Reps Weight Actual Reps Calculated 1RM Deadlift 330 Reps Weight Actual Reps Calculated 1RM
5 250 5 292 5 135 5 N/A3 285 3 313 5 165 5 N/A
1+ 315 - 5 200 5 N/AMilitary Press 115 Reps Weight Actual Reps Calculated 1RM Military Press 115 Reps Weight Actual Reps Calculated 1RM
5 90 5 105 5 50 5 N/A3 100 3 110 5 60 5 N/A
1+ 110 - 5 70 5 N/A
Mesocycle 2Week 3 Week 4 [DELOAD]Squat 325 Reps Weight Actual Reps Calculated 1RM Squat 325 Reps Weight Actual Reps Calculated 1RM
5 245 5 286 5 130 5 N/A3 280 3 308 5 165 5 N/A
1+ 310 - 5 195 5 N/ABench Press 245 Reps Weight Actual Reps Calculated 1RM Bench Press 245 Reps Weight Actual Reps Calculated 1RM
5 185 5 216 5 100 5 N/A3 210 3 231 5 125 5 N/A
1+ 235 - 5 150 5 N/ADeadlift 340 Reps Weight Actual Reps Calculated 1RM Deadlift 340 Reps Weight Actual Reps Calculated 1RM
5 255 5 297 5 140 5 N/A3 290 3 319 5 170 5 N/A
1+ 325 - 5 205 5 N/AMilitary Press 120 Reps Weight Actual Reps Calculated 1RM Military Press 120 Reps Weight Actual Reps Calculated 1RM
5 60 5 70 5 50 5 N/A3 105 3 115 5 60 5 N/A
1+ 115 - 5 75 5 N/A
Mesocycle 3Week 3 Week 4 [DELOAD]Squat 335 Reps Weight Actual Reps Calculated 1RM Squat 335 Reps Weight Actual Reps Calculated 1RM
5 255 5 297 5 135 5 N/A3 285 3 313 5 170 5 N/A
1+ 320 - 5 205 5 N/ABench Press 250 Reps Weight Actual Reps Calculated 1RM Bench Press 250 Reps Weight Actual Reps Calculated 1RM
5 190 5 222 5 100 5 N/A3 215 3 236 5 125 5 N/A
1+ 240 - 5 150 5 N/ADeadlift 350 Reps Weight Actual Reps Calculated 1RM Deadlift 350 Reps Weight Actual Reps Calculated 1RM
5 265 5 309 5 140 5 N/A3 300 3 330 5 175 5 N/A
1+ 335 - 5 210 5 N/AMilitary Press 125 Reps Weight Actual Reps Calculated 1RM Military Press 125 Reps Weight Actual Reps Calculated 1RM
5 95 5 111 5 50 5 N/A3 110 3 121 5 65 5 N/A
1+ 120 - 5 75 5 N/A
Mesocycle 4Week 3 Week 4 [DELOAD]Squat 345 Reps Weight Actual Reps Calculated 1RM Squat 345 Reps Weight Actual Reps Calculated 1RM
5 260 5 303 5 140 5 N/A3 295 3 324 5 175 5 N/A
1+ 330 - 5 210 5 N/ABench Press 255 Reps Weight Actual Reps Calculated 1RM Bench Press 255 Reps Weight Actual Reps Calculated 1RM
5 195 5 227 5 105 5 N/A3 220 3 242 5 130 5 N/A
1+ 245 - 5 155 5 N/ADeadlift 360 Reps Weight Actual Reps Calculated 1RM Deadlift 360 Reps Weight Actual Reps Calculated 1RM
5 270 5 315 5 145 5 N/A3 310 3 341 5 180 5 N/A
1+ 345 - 5 220 5 N/AMilitary Press 130 Reps Weight Actual Reps Calculated 1RM Military Press 130 Reps Weight Actual Reps Calculated 1RM
5 100 5 117 5 55 5 N/A3 115 3 126 5 65 5 N/A
1+ 125 - 5 80 5 N/A
Mesocycle 1Best Squat 0
Best Bench Press 0Best Deadlift 0
Best Military Press 0
Mesocycle 2Best Squat 0
Best Bench Press 0Best Deadlift 0
Best Military Press 0
Mesocycle 3Best Squat 0
Best Bench Press 0Best Deadlift 0
Best Military Press 0
Mesocycle 4Best Squat 0
Best Bench Press 0Best Deadlift 0
Best Military Press 00
1
1
Progress Tracking (1RM)
SquatBenchDeadliftMilitary Press
0
1
1
Progress Tracking (1RM)
SquatBenchDeadliftMilitary Press