Black Iron Beast - 5 - 3 - 1 Calculator

Black Iron Beast - 5/3/1 Calculator
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https://blackironbeast.com/5/3/1/calculator?assistanceWork=boringBu...
07/09/2015 02:49
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If you encounter any problems, please let me know

(peter@blackironbeast.com) and Ill fix them as quickly as I can.
Show your appreciation and support continued

improvements to this calculator.
I appreciate your support!
Instructions:
1. Get the book . This calculator does not explain the
program or why you might make certain choices. The
book explains how to do the exercises properly, how
to choose your assistance work, how to progress
each month, and what to do if your progress stalls
and Wendler needs your cash for another tattoo.
2. Enter your current maximum lift numbers in the form
below.
3. Click the Calculate Program button.
4. Print this page.
5. Crank some Black Sabbath. Do not underestimate the
importance of this step.
6. Lift weights.
7. Get stronger.
Template
Boring But Big (most popular)
Pick your poison!
Boring But Big 3 Month Challenge (from T Nation)

Triumvirate (smart mans program)
Im Not Doing Jack Shit (not recommended)
Periodization Bible
Bodyweight (less body stress, more athletic)
Young Jim Wendler (from T Nation)
Simplest Strength
Full Body, Full Boring
Full Body Training
Two Days Per Week Option 1
Two Days Per Week Option 2
More Squatting
For Beginners
Offseason For Mass (from 5/3/1 for Powerlifting )
Offseason For Strength (from 5/3/1 for Powerlifting )
Offseason For Conditioning (from 5/3/1 for Powerlifting )
Bodybuilder (from Mens Fitness)
Bodybuilder (from Blood and Chalk 8 and Wendlers Blog)
Beach Body Challenge (from T-Nation)
07/09/2015 02:49
Other
Karls Method (from Karl Schudt)
Units
pounds
kilograms
Real Rep Maxes
Press
1 rep
65 kilograms
Bench Press
1 rep
20 kilograms
Squat
1 rep
75 kilograms
Deadlift
1 rep
185 kilograms
Wendler Training Maxes

1+ Set Weights
Barbell Weight
0 kilograms
Plates
0 100 kilograms
Enter how many pairs of each weight you have.
0 55 kilograms
Unrealistically large counts here might cause your
0 45 kilograms
browser to slow down or crash. So just enter what you
1 35 kilograms
4 25 kilograms
actually have, not what you wish you had, dreamer.
4 20 kilograms
4 15 kilograms
4 10 kilograms
0 7.5 kilograms
4 5 kilograms
4 2.5 kilograms
0 2 kilograms
0 1.5 kilograms
4 1.25 kilograms
0 1 kilograms
0 0.75 kilograms
0 0.5 kilograms
0 0.25 kilograms
General Warm-up
foam roll, stretch, jump rope (recommended in 5/3/1 )

DeFranco Agile 8 (recommended in Beyond 5/3/1 )
None (You still have to warm-up.)
Main Lifts Programming
Option 1: fresher (recommended)
See the book.
Option 2: heavier
Other
Kaczmarskis 8/6/3 (see T Nation article.)
Weeks Order
5/3/1 (standard)
3/5/1 (from 5/3/1 for Powerlifting )
Work Sets Order
Normal
Bastard (see Wendlers Blog.)
Joker Sets
+5% more than the AMRAP work set
See Beyond 5/3/1 page 31
+10%
+15%
+20%
+25%
+30%
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07/09/2015 02:49
Down Sets
None
See Beyond 5/3/1 pages 12-13
5/3/1 Pyramid
First Set Last
First Set Last: Multiple Sets
Boring But Big Options
510@30% (start here and increase 5% or 10% each cycle)

510@35%
510@40%
510@45%
510@50%
510@55%
510@60%
510@65%
510@70%
510@75% (you are brave)
510@80% (attempting this is probably verging on insane and injury)
55@80%
53@90%
51@100%
pyramid down
Boring But Big Swap
really boring (standard)
less boring (squat work sets with deadlift BBB sets, etc)
Days Per Week Options
3
4 (standard)
Main Lifts Deload
Deload 1 (standard)
Deload 2
Deload 3
Deload 4
Deload 5
Boring But Big Deload

no boring sets
510@50%
310@50%
55@50%
Reset Form
Your Program
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5 of 9
1 Rep Max Summary

Just some info that might be interesting.
Real 1RM
Wendler's Training Max
172.222
165
Bench Press 122.222
120
Squat
183.333
175
Deadlift
1205.556 1185
Press
07/09/2015 02:49
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Week 1
press
deadlift
bench press
squat
510
[5]
530
510
[5]
537.5
527.5
[10,2.5,1.25]
575
532.5
[15,1.25]
592.5
340
[20]
542.5
550
[20,1.25]
[35,2.5]
3112.5
[35,20,1.25]
312.5
5122.5
[35,25,1.25]
515
515
5140
[25]
[35,10,1.25]
[35,25,10]
[15]
[15,2.5,1.25]
345
[20,2.5]
[5,2.5]
550
[25]
[5,2.5]
557.5
[5,1.25]
5+57.5
[25,2.5,1.25]
5+157.5
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
[35,25,15,2.5,1.25]
5+17.5
[5,2.5,1.25]
5+65
[25,2.5,1.25]
[25,5,2.5]
chin-ups
hanging leg raise
dumbbell row
leg curl
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
07/09/2015 02:49
7 of 9
Week 2
press
deadlift
bench press
squat
510
[5]
530
510
[5]
537.5
527.5
[10,2.5,1.25]
575
532.5
[15,1.25]
592.5
340
[35,2.5]
[35,10,1.25]
3112.5
[20]
[35,20,1.25]
312.5
347.5
[20,2.5,1.25]
3130
[35,25,5]
315
352.5
[25,1.25]
3150
[35,25,15]
317.5
3+60
[25,5]
3+167.5
[35,25,20,2.5,1.25]
[5,1.25]
[5,2.5]
[5,2.5,1.25]
345
[15]
[20,2.5]
352.5
360
[15,2.5,1.25]
[25,1.25]
[25,5]
3+20
[10]
3+67.5
[25,5,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
chin-ups
hanging leg raise
dumbbell row
leg curl
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
07/09/2015 02:49
8 of 9
Week 3
press
deadlift
bench press
squat
510
[5]
530
510
[5]
537.5
527.5
[10,2.5,1.25]
575
532.5
[15,1.25]
592.5
[35,2.5]
[35,10,1.25]
340
[20]
3112.5
550
[25]
5140
357.5
[25,2.5,1.25]
[35,20,1.25]
[35,25,10]
3157.5
[35,25,15,2.5,1.25]
1+62.5
[25,5,1.25]
1+177.5
1032.5
[15,1.25]
1092.5
1032.5
[15,1.25]
1032.5
312.5
515
[5,1.25]
[5,2.5]
317.5
[5,2.5,1.25]
345
[15]
[20,2.5]
557.5
365
[15,2.5,1.25]
[25,2.5,1.25]
[25,5,2.5]
1+20
[10]
1+72.5
[35,1.25]
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
1032.5
[15,1.25]
1092.5
[35,10,1.25]
1010
[5]
1037.5
[15,2.5,1.25]
[35,25,25,2.5,1.25]
chin-ups
hanging leg raise
dumbbell row
leg curl
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
07/09/2015 02:49
9 of 9
Week 4
press
deadlift
bench press
squat
510
[5]
530
510
[5]
537.5
527.5
[10,2.5,1.25]
575
532.5
[15,1.25]
592.5
540
[20]
[35,2.5]
[35,10,1.25]
5112.5
[35,20,1.25]
512.5
[5,1.25]
545
[15]
[15,2.5,1.25]
[20,2.5]
chin-ups
hanging leg raise
dumbbell row
leg curl
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
10
15
10
10
Copyright 2015 Peter Michaux. All rights reserved.
07/09/2015 02:49

Black Iron Beast - 5 - 3 - 1 Calculator

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Black Iron Beast - 5/3/1 Calculator