potomac crossfit wendler 531 template
TRANSCRIPT
J1RM Calculator
Reps Weight Theoretical 1RMSquat 5 315 367.5Press 5 155 180.8Deadlift 3 365 401.5Bench 12 225 315.0
Phase 1WU SquatPct Rep Wt
0.4 5 112.50.5 5 142.50.6 3 170
Wk 1 Rep Wt Act Rep0.65 5 185 50.75 5 212.5 50.85 5+ 240 7
Wk 2 Rep Wt Act Rep0.7 3 197.50.8 3 227.50.9 3+ 255 6
Wk 3 Rep Wt Act Rep0.75 5 212.50.85 3 2400.95 1+ 270 4
Wk 4 Rep Wt Act Rep0.4 5 112.50.5 5 142.50.6 5 170 5
Starting 1RMsTheoretical 1RM 90% 1RM
Squat 315.0 283.5Press 180.8 162.7Deadlift 401.5 361.3Bench 315.0 283.5
Phase 1 Phase 1 Phase 1Press Deadlift BenchWt Wt Wt
65 145 112.582.5 180 142.597.5 217.5 170
Wt Act Rep Wt Act Rep Wt105 5 235 185
122.5 5 270 212.5137.5 6 307.5 240
Wt Act Rep Wt Act Rep Wt115 252.5 197.5130 290 227.5
147.5 325 255Wt Act Rep Wt Act Rep Wt
122.5 270 212.5137.5 307.5 240
155 342.5 270Wt Act Rep Wt Act Rep Wt
65 145 112.582.5 180 142.597.5 217.5 170
Act Rep
Act Rep
Act Rep
Act Rep
Starting 1RMs1RM 90% 1RM
Squat 325.0 292.5Press 185.8 167.2Deadlift 411.5 370.3Bench 320.0 288.0
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 117.5 67.50.5 5 147.5 82.50.6 3 175 100
Wk 1 Rep Wt Act Rep Wt0.65 5 190 107.50.75 5 220 1250.85 5+ 247.5 7 142.5
Wk 2 Rep Wt Act Rep Wt0.7 3 205 117.50.8 3 235 1350.9 3+ 262.5 6 150
Wk 3 Rep Wt Act Rep Wt0.75 5 220 1250.85 3 247.5 142.50.95 1+ 277.5 4 160
Wk 4 Rep Wt Act Rep Wt0.4 5 117.5 67.50.5 5 147.5 82.50.6 5 175 5 100
Phase 1 Phase 1Deadlift BenchWt Wt
147.5 115185 145
222.5 172.5
Act Rep Wt Act Rep Wt Act Rep240 187.5
277.5 215315 245
Act Rep Wt Act Rep Wt Act Rep260 202.5
297.5 230332.5 260
Act Rep Wt Act Rep Wt Act Rep277.5 215
315 245352.5 272.5
Act Rep Wt Act Rep Wt Act Rep147.5 115
185 145222.5 172.5
Starting 1RMs1RM 90% 1RM
Squat 335.0 301.5Press 190.8 171.7Deadlift 421.5 379.3Bench 325.0 292.5
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 120 67.50.5 5 150 850.6 3 180 102.5
Wk 1 Rep Wt Act Rep Wt0.65 5 195 112.50.75 5 225 1300.85 5+ 257.5 7 145
Wk 2 Rep Wt Act Rep Wt0.7 3 210 1200.8 3 240 137.50.9 3+ 272.5 6 155
Wk 3 Rep Wt Act Rep Wt0.75 5 225 1300.85 3 257.5 1450.95 1+ 287.5 4 162.5
Wk 4 Rep Wt Act Rep Wt0.4 5 120 67.50.5 5 150 850.6 5 180 5 102.5
Phase 1 Phase 1Deadlift BenchWt Wt
152.5 117.5190 145
227.5 175
Act Rep Wt Act Rep Wt Act Rep247.5 190
285 220322.5 247.5
Act Rep Wt Act Rep Wt Act Rep265 205
302.5 235342.5 262.5
Act Rep Wt Act Rep Wt Act Rep285 220
322.5 247.5360 277.5
Act Rep Wt Act Rep Wt Act Rep152.5 117.5
190 145227.5 175
Starting 1RMs1RM 90% 1RM
Squat 345.0 310.5Press 195.8 176.2Deadlift 431.5 388.3Bench 330.0 297.0
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 125 700.5 5 155 87.50.6 3 187.5 105
Wk 1 Rep Wt Act Rep Wt0.65 5 202.5 1150.75 5 232.5 132.50.85 5+ 265 7 150
Wk 2 Rep Wt Act Rep Wt0.7 3 217.5 122.50.8 3 247.5 1400.9 3+ 280 6 157.5
Wk 3 Rep Wt Act Rep Wt0.75 5 232.5 132.50.85 3 265 1500.95 1+ 295 4 167.5
Wk 4 Rep Wt Act Rep Wt0.4 5 125 700.5 5 155 87.50.6 5 187.5 5 105
Phase 1 Phase 1Deadlift BenchWt Wt
155 120195 147.5
232.5 177.5
Act Rep Wt Act Rep Wt Act Rep252.5 192.5292.5 222.5
330 252.5Act Rep Wt Act Rep Wt Act Rep
272.5 207.5310 237.5350 267.5
Act Rep Wt Act Rep Wt Act Rep292.5 222.5
330 252.5370 282.5
Act Rep Wt Act Rep Wt Act Rep155 120195 147.5
232.5 177.5
Starting 1RMs1RM 90% 1RM
Squat 355.0 319.5Press 200.8 180.7Deadlift 441.5 397.3Bench 335.0 301.5
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 127.5 72.50.5 5 160 900.6 3 192.5 107.5
Wk 1 Rep Wt Act Rep Wt0.65 5 207.5 117.50.75 5 240 1350.85 5+ 272.5 7 152.5
Wk 2 Rep Wt Act Rep Wt0.7 3 222.5 127.50.8 3 255 1450.9 3+ 287.5 6 162.5
Wk 3 Rep Wt Act Rep Wt0.75 5 240 1350.85 3 272.5 152.50.95 1+ 302.5 4 172.5
Wk 4 Rep Wt Act Rep Wt0.4 5 127.5 72.50.5 5 160 900.6 5 192.5 5 107.5
Phase 1 Phase 1Deadlift BenchWt Wt
160 120197.5 150237.5 180
Act Rep Wt Act Rep Wt Act Rep257.5 195297.5 225337.5 257.5
Act Rep Wt Act Rep Wt Act Rep277.5 210317.5 240357.5 272.5
Act Rep Wt Act Rep Wt Act Rep297.5 225337.5 257.5377.5 287.5
Act Rep Wt Act Rep Wt Act Rep160 120
197.5 150237.5 180
Starting 1RMs1RM 90% 1RM
Squat 365.0 328.5Press 205.8 185.2Deadlift 451.5 406.3Bench 340.0 306.0
Phase 1 Phase 1WU Squat PressPct Rep Wt Wt
0.4 5 132.5 750.5 5 165 92.50.6 3 197.5 110
Wk 1 Rep Wt Act Rep Wt0.65 5 212.5 1200.75 5 247.5 1400.85 5+ 280 7 157.5
Wk 2 Rep Wt Act Rep Wt0.7 3 230 1300.8 3 262.5 147.50.9 3+ 295 6 167.5
Wk 3 Rep Wt Act Rep Wt0.75 5 247.5 1400.85 3 280 157.50.95 1+ 312.5 4 175
Wk 4 Rep Wt Act Rep Wt0.4 5 132.5 750.5 5 165 92.50.6 5 197.5 5 110
Phase 1 Phase 1Deadlift BenchWt Wt
162.5 122.5202.5 152.5
245 182.5
Act Rep Wt Act Rep Wt Act Rep265 200305 230345 260
Act Rep Wt Act Rep Wt Act Rep285 215325 245365 275
Act Rep Wt Act Rep Wt Act Rep305 230345 260385 290
Act Rep Wt Act Rep Wt Act Rep162.5 122.5202.5 152.5
245 182.5
Week 1 2 3 4 5 6 7 8 9 10 11Squat 296.0 306.0 306.0 305.2 315.0 314.5 317.6 327.0 325.8
Week 1 2 3 4 5 6 7 8 9 10 11Press 165.0 147.5 155.0 142.5 150.0 160.0 145.0 155.0 162.5
Week 1 2 3 4 5 6 7 8 9 10 11Deadlift 307.5 325.0 342.5 315.0 332.5 352.5 322.5 342.5 360.0
Week 1 2 3 4 5 6 7 8 9 10 11Bench 240.0 255.0 270.0 245.0 260.0 272.5 247.5 262.5 277.5
12 13 14 15 16 17 18 19 20 21 22 23326.8 336.0 334.3 336.1 345.0 342.8 345.3 354.0 354.2
12 13 14 15 16 17 18 19 20 21 22 23150.0 157.5 167.5 152.5 162.5 172.5 157.5 167.5 175.0
12 13 14 15 16 17 18 19 20 21 22 23330.0 350.0 370.0 337.5 357.5 377.5 345.0 365.0 385.0
12 13 14 15 16 17 18 19 20 21 22 23252.5 267.5 282.5 257.5 272.5 287.5 260.0 275.0 290.0
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