Black Iron Beast 5/3/1 Calculator

Black Iron Beast 5/3/1 Method:

The 5/3/1 program is based on cycles of four weeks with different rep schemes each week, working up to a top set.

Squat Training Max:

Bench Press Training Max:

Deadlift Training Max:

Overhead Press Training Max:

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1. What is the 5/3/1 Program?

The 5/3/1 program is a strength training protocol developed by Jim Wendler. It's based on cycles of four weeks with different rep schemes each week, working up to a top set. The program emphasizes gradual progression and sustainable strength gains.

2. How Does the Calculator Work?

The calculator uses your training max (90% of your 1RM) to calculate the appropriate weights for each week of the 5/3/1 cycle:

Week 1: 65% × 5, 75% × 5, 85% × 5+
Week 2: 70% × 3, 80% × 3, 90% × 3+
Week 3: 75% × 5, 85% × 3, 95% × 1+
Week 4: 40% × 5, 50% × 5, 60% × 5 (Deload)

The "+" indicates you should do as many reps as possible with good form on the final set.

3. Importance of Training Max

Details: The training max is 90% of your actual 1-rep max. This conservative approach allows for consistent progress while minimizing injury risk and accommodating bad days.

4. Using the Calculator

Tips: Enter your training max for each lift in kg. The calculator will generate the exact weights to use for each week of the 4-week cycle.

5. Frequently Asked Questions (FAQ)

Q1: How often should I increase my training max?
A: Typically after each 4-week cycle, increase by 2.5kg for upper body lifts and 5kg for lower body lifts.

Q2: What assistance work should I do?
A: Wendler recommends 50-100 reps of push, pull, and single-leg/core exercises after the main work.

Q3: Can I customize the program?
A: Yes, there are many variations (BBB, Boring But Strong, etc.), but master the basic template first.