Wendler 531

WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
BENCH PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
53.03
5
28.08
5
28.85
5
49.56
5
61.19
5
32.39
5
33.29
5
57.18
5
69.35
5
36.71
5
37.73
5
64.80
5
2
AMRAP
3
AMRAP
4
ONLY
KG
DEADLIFT 1RM ESTIMATE

REPS
1RM
90%
80
4
90.656 81.5904
KG
SQUAT 1RM ESTIMATE

REPS
1RM
40
6
47.992
90%
43.1928
57.11
65.27
73.43
3
3
3
30.23
34.55
38.87
3
3
3
31.07
35.51
39.95
3
3
3
53.37
60.99
68.62
3
3
3
KG
MILITARY PRESS 1RM ESTIMATE

REPS
1RM
90%
40
7
49.324 44.3916
61.19
69.35
77.51
5
3
1
32.39
36.71
41.03
5
3
1
33.29
37.73
42.17
5
3
1
57.18
64.80
72.43
5
3
1
KG
BENCH PRESS 1RM ESTIMATE

REPS
1RM
90%
62
11 84.7106 76.23954
32.64
40.80
48.95
5
5
5
17.28
21.60
25.92
5
5
5
17.76
22.20
26.63
5
5
5
30.50
38.12
45.74
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
56.28
5
31.33
5
30.48
5
64.94
5
36.14
5
35.17
5
73.60
5
40.96
5
39.86
5
2
60.61
69.27
77.93
3
3
3
33.73
38.55
43.37
3
3
3
32.82
37.51
42.20
3
3
3
64.94
73.60
82.26
5
3
1
36.14
40.96
45.78
5
3
1
35.17
39.86
44.55
5
3
1
34.64
43.30
51.95
5
5
5
19.28
24.10
28.92
5
5
5
18.76
23.45
28.13
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
51.18
5
59.05
5
66.93
5
KG

REPS
1RM
90%
0 86.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
48.1928
55.12
62.99
70.87
3
3
3
KG

REPS
1RM
90%
0 46.8916
59.05
66.93
74.80
5
3
1
KG

REPS
1RM
90%
0 78.73954
31.50
39.37
47.24
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
59.5
5
34.6
5
32.1
5
68.7
5
39.9
5
37.0
5
77.9
5
45.2
5
42.0
5
2
64.1
73.3
82.4
3
3
3
37.2
42.6
47.9
3
3
3
34.6
39.5
44.5
3
3
3
68.7
77.9
87.0
5
3
1
39.9
45.2
50.5
5
3
1
37.0
42.0
46.9
5
3
1
36.6
45.8
55.0
5
5
5
21.3
26.6
31.9
5
5
5
19.8
24.7
29.6
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
52.8
5
60.9
5
69.1
5
KG

REPS
1RM
90%
0 91.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
53.1928
56.9
65.0
73.1
3
3
3
KG

REPS
1RM
90%
0 49.3916
60.9
69.1
77.2
5
3
1
KG

REPS
1RM
90%
0 81.23954
32.5
40.6
48.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
62.8
5
37.8
5
33.7
5
72.4
5
43.6
5
38.9
5
82.1
5
49.5
5
44.1
5
2
67.6
77.3
86.9
3
3
3
40.7
46.6
52.4
3
3
3
36.3
41.5
46.7
3
3
3
72.4
82.1
91.8
5
3
1
43.6
49.5
55.3
5
3
1
38.9
44.1
49.3
5
3
1
38.6
48.3
58.0
5
5
5
23.3
29.1
34.9
5
5
5
20.8
25.9
31.1
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
54.4
5
62.8
5
71.2
5
KG

REPS
1RM
90%
0 96.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
58.1928
58.6
67.0
75.4
3
3
3
KG

REPS
1RM
90%
0 51.8916
62.8
71.2
79.6
5
3
1
KG

REPS
1RM
90%
0 83.73954
33.5
41.9
50.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
66.0
5
41.1
5
35.4
5
76.2
5
47.4
5
40.8
5
86.4
5
53.7
5
46.2
5
2
71.1
81.3
91.4
3
3
3
44.2
50.6
56.9
3
3
3
38.1
43.5
49.0
3
3
3
76.2
86.4
96.5
5
3
1
47.4
53.7
60.0
5
3
1
40.8
46.2
51.7
5
3
1
40.6
50.8
61.0
5
5
5
25.3
31.6
37.9
5
5
5
21.8
27.2
32.6
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
56.1
5
64.7
5
73.3
5
KG

REPS
1RM
90%
0 101.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
63.1928
60.4
69.0
77.6
3
3
3
KG

REPS
1RM
90%
0 54.3916
64.7
73.3
81.9
5
3
1
KG

REPS
1RM
90%
0 86.23954
34.5
43.1
51.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
69.3
5
44.3
5
37.0
5
79.9
5
51.1
5
42.7
5
90.6
5
58.0
5
48.4
5
2
74.6
85.3
95.9
3
3
3
47.7
54.6
61.4
3
3
3
39.8
45.5
51.2
3
3
3
79.9
90.6
101.3
5
3
1
51.1
58.0
64.8
5
3
1
42.7
48.4
54.0
5
3
1
42.6
53.3
64.0
5
5
5
27.3
34.1
40.9
5
5
5
22.8
28.4
34.1
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
57.7
5
66.6
5
75.4
5
KG

REPS
1RM
90%
0 106.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
68.1928
62.1
71.0
79.9
3
3
3
KG

REPS
1RM
90%
0 56.8916
66.6
75.4
84.3
5
3
1
KG

REPS
1RM
90%
0 88.73954
35.5
44.4
53.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
72.5
5
47.6
5
38.6
5
83.7
5
54.9
5
44.5
5
94.9
5
62.2
5
50.5
5
2
78.1
89.3
100.4
3
3
3
51.2
58.6
65.9
3
3
3
41.6
47.5
53.5
3
3
3
83.7
94.9
106.0
5
3
1
54.9
62.2
69.5
5
3
1
44.5
50.5
56.4
5
3
1
44.6
55.8
67.0
5
5
5
29.3
36.6
43.9
5
5
5
23.8
29.7
35.6
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
59.3
5
68.4
5
77.6
5
KG

REPS
1RM
90%
0 111.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
73.1928
63.9
73.0
82.1
3
3
3
KG

REPS
1RM
90%
0 59.3916
68.4
77.6
86.7
5
3
1
KG

REPS
1RM
90%
0 91.23954
36.5
45.6
54.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
75.8
5
50.8
5
40.2
5
87.4
5
58.6
5
46.4
5
99.1
5
66.5
5
52.6
5
2
81.6
93.3
104.9
3
3
3
54.7
62.6
70.4
3
3
3
43.3
49.5
55.7
3
3
3
87.4
99.1
110.8
5
3
1
58.6
66.5
74.3
5
3
1
46.4
52.6
58.8
5
3
1
46.6
58.3
70.0
5
5
5
31.3
39.1
46.9
5
5
5
24.8
30.9
37.1
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
60.9
5
70.3
5
79.7
5
KG

REPS
1RM
90%
0 116.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
78.1928
65.6
75.0
84.4
3
3
3
KG

REPS
1RM
90%
0 61.8916
70.3
79.7
89.1
5
3
1
KG

REPS
1RM
90%
0 93.73954
37.5
46.9
56.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
79.0
5
54.1
5
41.9
5
91.2
5
62.4
5
48.3
5
103.4
5
70.7
5
54.7
5
2
85.1
97.3
109.4
3
3
3
58.2
66.6
74.9
3
3
3
45.1
51.5
58.0
3
3
3
91.2
103.4
115.5
5
3
1
62.4
70.7
79.0
5
3
1
48.3
54.7
61.2
5
3
1
48.6
60.8
73.0
5
5
5
33.3
41.6
49.9
5
5
5
25.8
32.2
38.6
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
62.6
5
72.2
5
81.8
5
KG

REPS
1RM
90%
0 121.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
83.1928
67.4
77.0
86.6
3
3
3
KG

REPS
1RM
90%
0 64.3916
72.2
81.8
91.4
5
3
1
KG

REPS
1RM
90%
0 96.23954
38.5
48.1
57.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
82.3
5
57.3
5
43.5
5
94.9
5
66.1
5
50.2
5
107.6
5
75.0
5
56.9
5
2
88.6
101.3
113.9
3
3
3
61.7
70.6
79.4
3
3
3
46.8
53.5
60.2
3
3
3
94.9
107.6
120.3
5
3
1
66.1
75.0
83.8
5
3
1
50.2
56.9
63.5
5
3
1
50.6
63.3
76.0
5
5
5
35.3
44.1
52.9
5
5
5
26.8
33.4
40.1
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
64.2
5
74.1
5
83.9
5
KG

REPS
1RM
90%
0 126.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
88.1928
69.1
79.0
88.9
3
3
3
KG

REPS
1RM
90%
0 66.8916
74.1
83.9
93.8
5
3
1
KG

REPS
1RM
90%
0 98.73954
39.5
49.4
59.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
85.5
5
60.6
5
45.1
5
98.7
5
69.9
5
52.0
5
111.9
5
79.2
5
59.0
5
2
92.1
105.3
118.4
3
3
3
65.2
74.6
83.9
3
3
3
48.6
55.5
62.5
3
3
3
98.7
111.9
125.0
5
3
1
69.9
79.2
88.5
5
3
1
52.0
59.0
65.9
5
3
1
52.6
65.8
79.0
5
5
5
37.3
46.6
55.9
5
5
5
27.8
34.7
41.6
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
65.8
5
75.9
5
86.1
5
KG

REPS
1RM
90%
0 131.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
93.1928
70.9
81.0
91.1
3
3
3
KG

REPS
1RM
90%
0 69.3916
75.9
86.1
96.2
5
3
1
KG

REPS
1RM
90%
0 101.2395
40.5
50.6
60.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
88.8
5
63.8
5
46.7
5
102.4
5
73.6
5
53.9
5
116.1
5
83.5
5
61.1
5
2
95.6
109.3
122.9
3
3
3
68.7
78.6
88.4
3
3
3
50.3
57.5
64.7
3
3
3
102.4
116.1
129.8
5
3
1
73.6
83.5
93.3
5
3
1
53.9
61.1
68.3
5
3
1
54.6
68.3
82.0
5
5
5
39.3
49.1
58.9
5
5
5
28.8
35.9
43.1
5
5
5
AMRAP
AMRAP
ONLY
KG
BENCH PRESS
WEIGHT
REPS
67.4
5
77.8
5
88.2
5
KG

REPS
1RM
90%
0 136.5904
SQUAT 1RM ESTIMATE
REPS
1RM
0
90%
98.1928
72.6
83.0
93.4
3
3
3
KG

REPS
1RM
90%
0 71.8916
77.8
88.2
98.6
5
3
1
KG

REPS
1RM
90%
0 103.7395
41.5
51.9
62.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
92.0
5
67.1
5
48.4
5
106.2
5
77.4
5
55.8
5
120.4
5
87.7
5
63.2
5
2
99.1
113.3
127.4
3
3
3
72.2
82.6
92.9
3
3
3
52.1
59.5
67.0
3
3
3
106.2
120.4
134.5
5
3
1
77.4
87.7
98.0
5
3
1
55.8
63.2
70.7
5
3
1
56.6
70.8
85.0
5
5
5
41.3
51.6
61.9
5
5
5
29.8
37.2
44.6
5
5
5
AMRAP
AMRAP
ONLY
BENCH PRESS
WEIGHT
REPS
69.1
5
79.7
5
90.3
5
KG

REPS
1RM
90%
0 141.5904
KG
SQUAT 1RM ESTIMATE

REPS
1RM
90%
0 103.1928
74.4
85.0
95.6
3
3
3
KG

REPS
1RM
90%
0 74.3916
79.7
90.3
100.9
5
3
1
KG

REPS
1RM
90%
0 106.2395
42.5
53.1
63.7
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
95.3
5
70.3
5
50.0
5
109.9
5
81.1
5
57.7
5
124.6
5
92.0
5
65.4
5
2
102.6
117.3
131.9
3
3
3
75.7
86.6
97.4
3
3
3
53.8
61.5
69.2
3
3
3
109.9
124.6
139.3
5
3
1
81.1
92.0
102.8
5
3
1
57.7
65.4
73.0
5
3
1
58.6
73.3
88.0
5
5
5
43.3
54.1
64.9
5
5
5
30.8
38.4
46.1
5
5
5
AMRAP
AMRAP
ONLY
BENCH PRESS
WEIGHT
REPS
70.7
5
81.6
5
92.4
5
KG

REPS
1RM
90%
0 146.5904
KG
SQUAT 1RM ESTIMATE

REPS
1RM
90%
0 108.1928
76.1
87.0
97.9
3
3
3
KG

REPS
1RM
90%
0 76.8916
81.6
92.4
103.3
5
3
1
KG

REPS
1RM
90%
0 108.7395
43.5
54.4
65.2
5
5
5
WENDLER 531
WEEK
AMRAP
DEADLIFT
SQUAT
MILITARY PRESS
WEIGHT
REPS
WEIGHT
REPS
WEIGHT
REPS
1
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
0
5
2
0
0
0
3
3
3
0
0
0
3
3
3
0
0
0
3
3
3
0
0
0
5
3
1
0
0
0
5
3
1
0
0
0
5
3
1
0
0
0
5
5
5
0
0
0
5
5
5
0
0
0
5
5
5
AMRAP
AMRAP
ONLY
BENCH PRESS
WEIGHT
REPS
0
5
0
5
0
5
KG

REPS
1RM
0
90%
0
KG
SQUAT 1RM ESTIMATE

REPS
1RM
0
90%
0
0
0
0
3
3
3
KG
0
0
0
5
3
1
KG
0
0
0
5
5
5

REPS
1RM
90%
0
0
REPS
1RM
0
90%
0

Wendler 531

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Wendler 531

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WENDLER 531

DEADLIFT 1RM ESTIMATE

SQUAT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

SQUAT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

SQUAT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

BENCH PRESS 1RM ESTIMATE

DEADLIFT 1RM ESTIMATE

SQUAT 1RM ESTIMATE

MILITARY PRESS 1RM ESTIMATE

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