Jim Wendler 5-3-1 / Cycle 1 - Week 1: Bench

Finished my Excel spreadsheet to monitor my Jim Wendler 5/3/1 program. Also very pleased and surprised really with getting 14 reps with 90 kilo's, up next is squats. I'll up the weight by 3 kilo's next workout.

I'm starting with a new phase in my endless transformation in becoming bigger and stronger and Jim Wendler's 5/3/1 system will be my game plan for the remainder of 2010 at least, to see were it'll get me.

Starting points are a bodyweight of almost 81 kilo's (178 pounds) at a height of 1.75 meters. My current PR's are a 180 kilo deadlift, 2 reps with 115 kilo's on the bench, 3 reps with 130 kilo's for squats and 7 reps with 60 kilo's for the military press.

My goals are a 200 kilo deadlift, a 125 kilo bench, 80 kilo's on the military press and 140 kilo's for 4 reps for squats before december 1st.

Category:

Sports

Tags:

• Jim
• Wendler
• Excel

[70cent64]

Hey man do you recommend this program???

[HKR1972]

@70cent64 Most definitely! Be conservative with your starting weights and give it time. It has worked for myself, increasing my squat and dead lift PR's.

[younube2]

can you put the excel spreadsheet online so we can download the format / formulas ?

[AnthonyTheSecondName]

Yo, ik zie dat je uit Nederland komt, cool.

Ik ben ook een blog gestart hier op youtbe.

Ik ga abboneren op je account.

Keep it up man :-)

[sunntzu]

I need a copy of that excel sheet. Is it available anywhere on the internet or did you create it custom? What about a copy of it?

[iheartbooty]

@mclison1 hi can u give me a 5/3/1 sheet

[mclison1]

@crz666

If you google it you should be able to find the sheet out there.

I have one if you want it. message me back.

[crz666]

great video, cant set up excel

[fucjthis]

great vid, love the excel doc

[realeques]

well he manages to press twice as much as me with 90kilos, but looks skinnier. Obviously its only a strength program