5/3/1

Bnkpress

Knbj

Max
90% av max

170
153

Vecka
1
2
3
4

Rep
5
3
5
5

<- ndra bara din maxvikt

Vikt
99.45
107.1
114.75
61.2

%
65%
70%
75%
40%

Rep
5
3
3
5

Vikt
114.75
122.4
130.05
76.5

%
75%
80%
85%
50%

Rep
5+
3+
1+
5

Vikt
130.05
137.7
145.35
91.8

%
85%
90%
95%
60%

Marklyft

Max
90% av max

100
90

Vecka
1
2
3
4

Rep
5
3
5
5

<- ndra bara din maxvikt

Vikt
58.5
63
67.5
36

Militrpress

Max
90% av max

100
90

Vecka
1
2
3
4

Rep
5
3
5
5

<- ndra bara din maxvikt

Vikt
58.5
63
67.5
36

%
65%
70%
75%
40%

Rep
5
3
3
5

Vikt
67.5
72
76.5
45

Jim Wendler ger frslag p upplgg

D
Squat 3 sets of 5 (or 3, or 1, depending on wave)
A
G
Squat 5 sets of 10 at 50%
Leg curl 5 sets of 10
1

%
75%
80%
85%
50%

Rep
5+
3+
1+
5

Vikt
76.5
81
85.5
54

%
85%
90%
95%
60%

Max
90% av max

100
90

Vecka
1
2
3
4

Rep
5
3
5
5

<- ndra bara din maxvikt

Vikt
58.5
63
67.5
36

D
A
G
2

D
A
G
3

D
A
G
4

Military Press 3 sets of 3

Military Press 5 sets of 10 at 50%
Chin-ups 5 sets of 10 at bodyweight
Deadlift 3 sets of 1
Deadlift 5 sets of 10 at 55%
Hanging Leg Raise 5 sets of 15
Bench 3 sets of 3
Bench 5 sets of 10 at 60%
Dumbbell Row 5 sets of 10

<- ndra bara din maxvikt

%
65%
70%
75%
40%

Rep
5
3
3
5

Vikt
67.5
72
76.5
45

%
75%
80%
85%
50%

Rep
5+
3+
1+
5

Vikt
76.5
81
85.5
54

%
85%
90%
95%
60%

Rep
5
3
3
5

Vikt
67.5
72
76.5
45

%
75%
80%
85%
50%

Rep
5+
3+
1+
5

Vikt
76.5
81
85.5
54

%
85%
90%
95%
60%

<- ndra bara din maxvikt

%
65%
70%
75%
40%