531 - Five Day A Week Plan.

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This is an implementation of Jim Wendler's 5/3/1 program which I am usin I am disabled, with cerebral palsy. I am not very strong, but at 58 years old This workout is not for beginners, but it can be adapted, for example, by re I have only given one spreadsheet, this is because of the individual needs In the books (5/3/1 and Beyond 5/3/1 etc,) lifters are encouraged to tak Buy the books and try the workouts. I have not included my conditioning w If you try this, it is at your own risk.
1RM
Test Estimate Test Estimate Estimate Estimate Estimate Test
Power Clean Squat Shoulder Press Bench Press Bent Row Dumbbell Rows Deadlift Bicep Curl Tricep Extension Reverse Curl
74 50 76 114 114 57 148 76 38 76 38 76 30.5 For 5 seconds 8/2 Notch\Bands 10\3 Notch\Bands
Estimate Estimate Test
Reverse Wrist Curl Wrist Curl Pinch Grip Wrist Developer

Vulcan Gripper
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Sheet1 Week 1 Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x As a disabled lifter I can't back squat So I use a loaded rucksack, this Weight is too light, I managed 15 Reps and did so on the next week Tuesday MILITARY PRESS DAY
66.6
28 34 40 44 50 58
Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x
SQUAT Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x REVERSE CURL Training Max Warm Up 5 x
RAISES
45
18 24 28 30 34 40
68.4
28
Warm Up 5 x Warm Up 3 x 5x 5x 5+ x
36 42 46 52 60
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Week 2
Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x SQUAT Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x REVERSE CURL Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x RAISES Extra Assistance 5x Page 3 8.5 66.6 34 40 48 54 60
Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x RAISES
45
24 28 32 36 42
Assistance 5x 5x 5x
68.4
36 42 48 56 62
Sheet1 5x 5x 9.5 10.5
Week 3
Monday CLEAN DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x SQUAT Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x REVERSE CURL Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x RAISES Extra Assistance 5x 5x 5x 10.5 11.5 12.5 66.6 34 40 50 58 64
Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x RAISES
45
24 28 34 40 44
Assistance 5x 5x 5x
68.4
36 42 52 60 66
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/1 program which I am using to maintain strength in the winter. y strong, but at 58 years old, I am pleased that I am working at around 90% of my typical best adapted, for example, by reducing the max training weight. I use 90% of my current 1 rep ma use of the individual needs of the lifter. fters are encouraged to take a week off, working the same exercises for 3 sets of 5 reps at 40 included my conditioning work or any extra assistance/rehab work.
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Sheet1 Wednesday MILITARY PRESS DAY REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x
68.4
28 36 42 46 52 60
34.2
14 18 22 24 26 30
102.6
42 52 62 68 78 88
RAISES
WRIST CURL
DUMBBELL ROWS
27.36
12 14 16 18 20 23
68.4
28 36 42 46 52 60
51.3
22 26 32 34 40 44
WRIST DEVELOPER
Band 6\2 (notch\bands)

Warm Up 5 x The wrist developer and Vulcan are grip tools From David Horne, and I Use bands not springs Told you I am not Strong. 6\1
Warm Up 5 x Warm Up 3 x 5x 5x 5+ x VULCAN
7\1 8\1 1\2 2\2 4\2
Band 7\3
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(notch\bands)
Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x 11\1 3\2 6\2 8\2 11\2 2\3
Wednesday MILITARY PRESS DAY 68.4 36 42 48 56 62 RAISES REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x WRIST CURL Training Max 10.5 10.5 10.5 Warm Up 5 x Warm Up 3 x 3x 3x 3+ x WRIST DEVELOPER Training Max Band 6\2
Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x DUMBBELL ROWS 102.6 52 62 72 84 94
34.2
18 22 24 28 32
68.4
36 42 48 56 62
Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x
51.3
26 32 36 42 48
(notch\bands)
3x 3x 3+ x VULCAN Training Max 2\2 3\2 5\2
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Sheet1 3x 3x 3x 9\2 1\3 4\3
Wednesday MILITARY PRESS DAY 68.4 36 42 52 60 66 RAISES REVERSE WRIST CURL Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x WRIST CURL Training Max 12.5 12.5 12.5 Warm Up 5 x Warm Up 3 x 5x 3x 1+ x WRIST DEVELOPER Training Max Band 6\2
Thursday BENCH PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x DUMBBELL ROWS 102.6 52 62 78 88 98
34.2
18 22 26 30 32
68.4
36 42 52 58 65
Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x
51.3
26 32 40 44 50
(notch\bands)
5x 3x 1+ x VULCAN Training Max 2\2 4\2 6\2

11\2 2\3 5\3
5x 3x 1+ x
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nd 90% of my typical best. 0% of my current 1 rep max. You could begin with a more conservative 80%.
s for 3 sets of 5 reps at 40% and then add 5lbs on upper body and 10lbs on lower body. This
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Sheet1 Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x
133.2
54 68 80 88 100 114
CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x PINCH GRIP Training Max Warm Up 5 x
68.4
28 36 42 46 52 60
33.21
14
Warm Up 5 x Warm Up 3 x 5x 5x 5+ x
18 20 22 26 30
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Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x PINCH GRIP Training Max 133.2 68 80 94 108 120
68.4
36 42 48 56 62
27.45
For Time
26
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Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x CURLS/TRICEPS Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x PINCH GRIP Training Max 133.2 68 80 100 114 128
68.4
36 42 52 60 66
27.45
For Time
28
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0lbs on lower body. This is fine for a lifter who squats in the 300lbs and up range, but lethal t
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and up range, but lethal to lifters with lower limits. I plan to add 2lbs to TRAINING MAXES fo
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s to TRAINING MAXES for upper body and 4lbs to lower body and progress from there. As an
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progress from there. As an older lifter, I progress slowly. You may add more or less, if you ha
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dd more or less, if you have access to the right weights.
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Sheet1

Test Estimate Test Estimate Estimate Estimate Estimate Test

Estimate Estimate Test

Reverse Wrist Curl Wrist Curl Pinch Grip Wrist Developer

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x RAISES

Sheet1 5x 5x 9.5 10.5

Tuesday MILITARY PRESS DAY Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x RAISES

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

Band 6\2 (notch\bands)

Warm Up 5 x Warm Up 3 x 5x 5x 5+ x VULCAN

7\1 8\1 1\2 2\2 4\2

Training Max Warm Up 5 x Warm Up 3 x 3x 3x 3+ x

Band 7\3 (notch\bands)

Sheet1 3x 3x 3x 9\2 1\3 4\3

Training Max Warm Up 5 x Warm Up 3 x 5x 3x 1+ x

Band 7\3 (notch\bands)

Sheet1 Friday DEADLIFT DAY Training Max Warm Up 5 x Warm Up 5 x Warm Up 3 x 5x 5x 5+ x

dd more or less, if you have access to the right weights.

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