Black Army Jacket, Anchor

Strength

3 weeks / 4 days per week

intermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

The recommended Training Max when running Black Army Jacket, Anchor is 85%.

This is a great template for experienced lifters that recover well. This uses "Spinal Tap" set percentages but adjusted slightly to have to go for new Personal Records (PR).

Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Deadlift

Main

3 x 70%

3 x 80%

1 x 90%

3 x 75%

3 x 85%

1 x 95%

3 x 65%

3 x 75%

1 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

More templates like Black Army Jacket, Anchor

  • Beyond 5/3/1 Training Maximally Template 10

    Strength
    3 weeks / 3 days per week
  • 5/3/1 PR Set

    Strength
    3 weeks / 4 days per week
  • Beyond 5/3/1 Training Maximally Template 6

    Strength
    3 weeks / 3 days per week
  • 3/5/1 First Set Last

    Strength
    3 weeks / 4 days per week