I’ve long been a big fan of Jim Wendler’s 5/3/1 training programme. This spreadsheet is designed by achillesismyachilles.What are the best assistance exercises for Jim Wendler 5/3/1? That’s a question I’ve thought hard about.
Just enter the present 1 rep maxes per lift and the next 6.5 months are ready to go. Here you are free to change the percentage used for creating training maxes. With progressive weight bumps and a low training maxes this program will allow you to do one lift per session in 4 sessions per week while allowing crossfitters to metcon a few times a week. This 531 Crossfit spreadsheet contains 7 cycles of Jim Wendler’s scheme minus the accessory lifts. The main advantage of 531 is that it will give you a well defined progression that is sustainable over a long time period.ĥ31 for CrossFit Wendler’s 5/3/1 CrossFit Spreadsheet So you have to choose exercises and lifting days efficiently. But strength is one of many things that need to be trained. People coming from MMA background can’t spend all day for weight lifting. Core or Leg: Any Ab exercise, reverse hyper-extensions, back raises, step-ups, lunges, one leg Bulgarian split squat, kettle-bell snatches, swings.PULL: Pull ups or chin ups, curls, dumbbell or barbell or machine rows, lat pull-down, band pull-aparts, face pulls.PUSH: Push-ups, dumbbell bench or incline press, dips, triceps extensions or triceps push-downs.But you should perform a total of 50-100 reps.įor example: ‘push’ could be 4 x 10 of DB bench and 4 x 10 of triceps push-downs for 80 total reps. You can do a deload in every second cycle if you feel like you need it.įor each workout, pick one or two exercises from each category and do a total of 50-100 reps.Based on your capacity you can add 2.5-5 kg. After every cycle add weight to the Training Max box.Spreadsheet will then automatically calculate your Training Maxes by taking 90% of your 1 Rep Max.
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