This Wendler 5/3/1 Calculator is a tool designed to assist individuals following the widely popular 531 strength training program developed by Jim Wendler.
This program revolves around the concept of gradually increasing the weight lifted for main compound lifts, such as the squat, bench press, deadlift, and overhead press.
The calculator streamlines the process of determining the appropriate weights to use for each training session, based on the individual’s current one-rep max (1RM) and the specific percentage prescribed by the program.
By adhering to these percentages, the program ensures that the lifter is consistently challenged while also allowing for proper recovery and progression.
The 5/3/1 Calculator automates the process of determining these percentages, making it easier for users to implement the program effectively.
5/3/1 Calculator
Calculate your workout weights for the 5/3/1 strength training program.
Let’s assume an individual has a 1RM of 300 lbs for the Squat.
First, we calculate the Training Max:
Training Max = 1RM * 0.9
= 300 lbs * 0.9
= 270 lbs
Next, we calculate the weights for each set using the prescribed percentages:
Set 1: 5 reps
Set 1 Weight = Training Max * 0.65
= 270 lbs * 0.65
= 175.5 lbs (round to 175 lbs)
Set 2: 3 reps
Set 2 Weight = Training Max * 0.75
= 270 lbs * 0.75
= 202.5 lbs (round to 205 lbs)
Set 3: 1+ reps
Set 3 Weight = Training Max * 0.85
= 270 lbs * 0.85
= 229.5 lbs (round to 230 lbs)
For a 1RM of 300 lbs on the Squat, the 5/3/1 Calculator would recommend the following weights:
- Set 1: 175 lbs for 5 reps
- Set 2: 205 lbs for 3 reps
- Set 3: 230 lbs for as many reps as possible (1+ reps)
This calculation process can be applied to any lift and any 1RM value, ensuring that the individual is following the prescribed intensity levels of the 5/3/1 program.
5/3/1 Calculation Formula
The calculation formula used by the 5/3/1 Calculator is based on the program’s core principles.
First, it requires the user to input their current 1RM for the specific lift they are training.
The calculator then applies the following formula to determine the weights for each set:
Training Max = 1RM * 0.9
Set 1: Training Max * 0.65
Set 2: Training Max * 0.75
Set 3: Training Max * 0.85
The resulting weights are then displayed, allowing the user to easily reference the appropriate loads for the prescribed sets and repetitions of the program.
What is 5/3/1?
The 5/3/1 program is a strength training methodology developed by Jim Wendler, a former competitive powerlifter and strength coach.
The name “5/3/1” refers to the specific set and repetition scheme used for the main lifts:
- Set 1: 5 reps
- Set 2: 3 reps
- Set 3: 1+ rep (as many reps as possible)
The program is designed to be cyclical, with each cycle lasting four weeks.
During each cycle, the training max (90% of the user’s 1RM) is progressively increased, allowing for consistent strength gains over time.
531 Percentages
One of the key features of the 5/3/1 program is its use of specific percentages to determine the weight for each set.
These percentages are derived from the training max and are as follows:
- Set 1: 65% of the training max
- Set 2: 75% of the training max
- Set 3: 85% of the training max
Here are the answers to the questions, using proper markdown formatting and bolding:
How to calculate 1RM 5 3 1?
To calculate your 1RM (one-rep max) for the 5/3/1 program, you need to perform a 1RM test for each of the main lifts (Squat, Bench Press, Deadlift, and Overhead Press).
This involves gradually increasing the weight until you can no longer complete a lift with proper form.
Once you have determined your 1RM, you can input this value into the 5/3/1 Calculator.
The calculator will then use the following formula to determine your Training Max:
Training Max = 1RM * 0.9
The Training Max is used to calculate the weights for the prescribed sets and repetitions in the 5/3/1 program.
How does the 5-3-1 program work?
The 5/3/1 program is a cyclical strength training program that revolves around the main compound lifts (Squat, Bench Press, Deadlift, and Overhead Press).
The program is structured into four-week cycles, with each week following a specific set and repetition scheme:
- Week 1: 3 sets of 5 reps
- Week 2: 3 sets of 3 reps
- Week 3: 3 sets of 5/3/1 reps (5 reps, 3 reps, and as many reps as possible)
- Week 4: Deload week (lighter weights)
After each cycle, the Training Max is increased, allowing for progressive overload and continuous strength gains.
How to do 5 choose 3 on calculator?
The notation “5 choose 3” represents the combination formula, which calculates the number of ways to choose 3 objects from a set of 5 objects, without regard to order.
To calculate “5 choose 3” on a calculator, you can use the following formula:
nCr = n! / (r! * (n - r)!)
Where:
- n is the total number of objects (in this case, 5)
- r is the number of objects being chosen (in this case, 3)
- ! represents the factorial operation
Using a calculator with factorial functionality, you can input the values as follows:
5C3 = 5! / (3! * (5 - 3)!)
= 120 / (6 * 2)
= 120 / 12
= 10
The result of “5 choose 3” is 10, which means there are 10 different ways to choose 3 objects from a set of 5 objects, without regard to order.
