Black Army Jacket
Strength
3 weeks / 4 days per week
From the book
5/3/1 Forever
by Jim Wendler
The recommended Training Max when running Black Army Jacket is 85%.
This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages. You can also switch out the Spinal Tap percentages for 5's Pro for lifts you don't want to push as hard.
Week 1
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Deadlift
Main3 x 70%
3 x 80%
1 x 90%
3 x 75%
3 x 85%
1 x 95%
3 x 65%
3 x 75%
3 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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