WENDLER VARIATIONS

(1)

Date Weight Reps

Projected

Max Date Weight Reps

Projected

Max Date Weight

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 #VALUE! 0 #VALUE! 0 #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Date Weight Reps

Projected

Max Date Weight BF%

155 0 0 0 0 0 0 0 0 0

Military Press Bench Press Squat

(2)

0 0 0 0 0 0

(3)

Reps

Projected

Max Date Weight Reps

Projected Max #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 #VALUE! 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Squat Deadlift

(4)

Deload

Weight Reps Weight Reps Weight Reps wt x 5 reps

set 1 75 5 80 3 85 5 55

set 2 85 5 90 3 95 3 65

set 3 95 5 100 3 105 1 70

Deload

set 1 185 5 200 3 210 5 140

set 2 210 5 225 3 240 3 154

set 3 240 5 255 3 270 1 168

set 1 125 5 130 3 140 5 92.5

set 2 140 5 150 3 160 3 101.75

set 3 160 5 170 3 180 1 111

Deload

set 1 155 5 165 3 180 5 117.5 set 2 180 5 190 3 200 3 129.25 set 3 200 5 215 3 225 1 141 Day 5 Day 1 OH Press M a x 110 Day 2 Deadlift M a x 280 Bench Press M a x 185 Day 6 Squat M a x 235

(5)

Matt Rhodes variation for 5/3/1

http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

Weight Reps Weight Reps Weight Reps Weight

set 1 85 3 80 5 90 5 60

set 2 100 3 90 5 105 3 70

set 3 110 3 105 5 115 1 75

singles 120 3 singles 120 2 singles

set 1 205 3 190 5 220 5 145

set 2 235 3 220 5 250 3 160

set 3 265 3 250 5 280 1 175

set 1 140 3 130 5 150 5 100

set 2 160 3 150 5 170 3 110

set 3 180 3 170 5 190 1 120

set 1 160 3 150 5 170 5 115

set 2 180 3 170 5 195 3 125

set 3 205 3 195 5 215 1 135

Final sets are NOT taken to failure

OH Press

Week 1 Week 2 Week 3 Week 4

M a x 120 none none Deadlift

M a x 290 none none Bench Press

M a x 195 none none Squat

M

a

x

225

(6)

Reps 5 5 5 Reps 5 5 5 Reps 5 5 5 Reps 5 5 5 OH Press Week 4 none Deadlift Week 4 none Bench Press Week 4 none Squat Week 4 none

(7)

5/3/1 with integrated high rep squats based on article from Dan John

http://www.tmuscle.com/free_online_article/sports_body_training_performance/mass_made_simple Breaking In Period

Week 1 Week 2

Day 1 - Back Squat 95lb x 30 reps Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 reps Day 2 - Back Squat 95lbs x 30 reps x 2 sets Day 2 - Back Squat 115lbs x 25 reps x 3 sets

Deload

set 1 125 5 130 3 140 5 92.5

set 2 140 5 150 3 160 3 101.75

set 3 160 5 170 3 180 1 111

Deload

set 1 155 5 165 3 180 5 117.5

set 2 180 5 190 3 200 3 129.25

set 3 200 5 215 3 225 1 141

Deload

set 1 75 5 80 3 85 5 55

set 2 85 5 90 3 95 3 65

set 3 95 5 100 3 105 1 70

Deload

set 1 185 5 200 3 210 5 140

set 2 210 5 225 3 240 3 154

set 3 240 5 255 3 270 1 168

Deload

Weight Reps Weight Reps Weight Reps

set 1 145 20 145 25 150 20

set 2 145 15 145 20 150 15

Complexes should be incorporated as part of your general warm-up. Acessory work is up to you

Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed. Program Template

Week 1 Week 2 Week 3

255 M a x Da y 1 Da y 2 Week 3 Week 1

Week 1 Week 2 Week 3

Back Squat M a x 110 Week 2 Week 3 Week 1 Week 2 OH Press Week 2 Week 3 M a x Deadlift M a x 280 235 Bench Press M a x 185 Front Squats Week 1

(8)

Start with the 2 week breaking Period, then go to the program

Week 1

Day 1 - 5/3/1 as written with your own accessory work

Day 2 - Back Squat 50% - 60% of your 1RM x 20 reps then a second set of 15 reps Week 2

Day 2 - Back Squat with the weight from last week x 25 reps then a second set of 20 reps. Week 3

Day 2 - Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps

Program Details

(9)

Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 reps Day 2 - Back Squat 115lbs x 25 reps x 3 sets

(10)

Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds reps

OH Squat 6 to 8 Swings 6 to 8 Rows 8 to 10 Rev Lunge and Twist8 to 10 Diagonal Chops6 to 8 per side

Southwood Complex (Dan John) Power Clean8-6-4

Military Press8-6-4 Front Squat8-6-4

Complex A for 8s (Dan John) Complex E for 8's (Dan John) Complex F for 8's (Dan John)

Row 8 reps Power Clean OH Squat

Clean 8 reps OH Press Back Squat

Front Squat8 reps Back Squat GMs

OH Press 8 reps GMs Front Squat

Back Squat 8 reps Behind the neck press Rows

GMs 8 reps Front Squat Deadlift

Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so on Deadlift

Romanian Deadlift Bent Over row Powerclean Front Squat Push Press Back Squat GMs

Chase Karne's Complex 6 reps/round with 90 sec rest RDL Hang Clean Front Squat OH Press Back Squat Hang Snatch Bent Rows

(11)

Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds