jim wendler's 5/3/1

[tex]

swiped from duckduckgoose who swiped it from wendler.....on elitefts he says he doesnt give a shit if its posted cuz ppl will end up ****ing it up anyways.....i love this one...used it for 4 months and put on some serious #'s.....

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 1 set of 5, 1 set of 3, 1 set of 1
Week 4 = deload, 3 sets of 5 reps

percentages
Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

training cycle

Week 1-
mon - military press
wed - deadlifts
fri - flat bench

Week 2-
mon - squats
wed - military press
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats

Accessory Work :

MILITARY PRESS DAY -

delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

side db raises
db incline press
db flat bench
weighted dips
blast strap pushups

rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

barbell shrugs
db rear delt raises
face pulls
db power cleans
band pull aparts

DEADLIFT DAY -

Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

kettelbell swings
leg curls
back extensions
glute ham raises
pullthroughs

Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

ab wheel rollouts
situps
hanging leg raises
weighted crunches
side bends

FLAT BENCH DAY -

delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

pushups
incline bench
machine military press
upright rows
side db raises

lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

chinups/pullups
pulldowns
db rows
chest supported rows
pulley rows

SQUAT DAY :

Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

bulgarian split squats
lumberjack squats
hack squats
belt squats
leg presses

Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

weighted situps
hanging leg raises
ab wheel rollouts
weighted crunches
side bends

[Diesel_250]

Great post, thanks Tex. I have been meaning to find a copy of this workout.

[jsv22]

good post man, i may give this a go. my training has become a bit stagnant and this my help with motivation

[tex]

its a great program! i should mention there is a bodybuilder template for this as well.....follow the 5/3/1 for the core lifts and then add in your support exercises...between 2-4 exercises for 4 sets of 10-15 reps......

[faller]

Now this looks interesting! Thanks for posting.

[Diesel_250]

Jim Wendler is one strong SOB. I have a few friends that have done motified versions of 5/3/1 and love it.

[Rhinobolt10]

A few things.

1- if you really want to do this program, just spend the $20 and buy the ebook off elitefts.
2- In order to do this program, you have to find your 1rm on the 4 main movements... then take 90% of that max and that's your max. IE... if 300 is my max bench, then 300x.9=270... so 270 is the max I would use for my percentages. This is very important. So it's 270 x 65%, 270 x 75% and 270x85%...
3- you take the last set of the program to near failure. So if that week calls for a 5, then you do at least 5, I've done up to 14... but do at least 5 or 3 or 1 depending on the week.
4. just buy the ebook.. there's too much to explain on here... you only have to read it once and you've got the hang of this.

At the end of May I got pancreatitis and lost a fair amount of strength. I trained as best I could... used my first 4 week cycle of 531 to get back to my maxes... now I'm on my 2nd cycle setting PR's... It works... it's just different and lighter than what I'm used to...

[needgrip]

after you deload on the 4th week how would you start the next 4 week cycle? You wouldn't use the same maxes you used previously would you?

[swolegantor]

after you deload on the 4th week how would you start the next 4 week cycle? You wouldn't use the same maxes you used previously would you?

+5 pounds for bench/press +10 pounds for squats/deadlift.

That however is pretty subjective.

[pseclint]

sooo. we r workin out mon, weds, fri

1 main excersise plus 2 alternate

3 sets of 5 for week 1 with increase in 1rm percentage for weights

?????????????????

[swolegantor]

sooo. we r workin out mon, weds, fri

1 main excersise plus 2 alternate

3 sets of 5 for week 1 with increase in 1rm percentage for weights

?????????????????


I am actually convinced you typed this without reading anything in this thread.

Its the only plausible reason you literally got everything wrong.

[tex]

I am actually convinced you typed this without reading anything in this thread.

Its the only plausible reason you literally got everything wrong.
lmao.

[Diesel_250]

is there any need for speed/repetion days with this workout?

[pseclint]

I am actually convinced you typed this without reading anything in this thread.

Its the only plausible reason you literally got everything wrong.

what Im saying is you have your main exercise that you use your 1RPM percentages on, that is clear, it changes from week to week on reps...

Im talking supplemental, you do 2 more exercises right and that one has reps and set parameters..... 3 days a week

[pseclint]

and I see arms are not in there really either, how are people incorporating that into the routine

[swolegantor]

is there any need for speed/repetion days with this workout?

No. "Repeated Effort" training is in reality 90% of your training in a sense. Mind you louie simmons now has two definition of repeated effort but I will digress from that for the moment and assume you mean the standard definition.

After your prescribed lift there are several templates (really you can design your own everything is really a suggestion) which follow basic R/E protocol.

So in reality every day is practically a Repetition day. As far as speed work unless your in gear its not really as important, if you think you need it I guess you can try to work it in, but then again...don't **** with the program.



what Im saying is you have your main exercise that you use your 1RPM percentages on, that is clear, it changes from week to week on reps...

Im talking supplemental, you do 2 more exercises right and that one has reps and set parameters..... 3 days a week

Is English your second language. I am not trying to be rude it just seems like it.

Week 1
85% for 5+ reps to near failure
Week 2
90% for 3+ reps near failure
Week 3
95% for 3+ reps near failure
Week 4 deload

Repeat with a +5-10 pounds on each set.

The program can't be 3 days a week if your Squatting, Benching, Deadlifting and Overhead pressing can it? Thats 4 things

1+1+1+1=4. Very good we are learning!


As far as accessory work there are several templates laid out by jimmy that you can follow. If you can't find them by yourself I feel for you and you family and hope for the best.



and I see arms are not in there really either, how are people incorporating that into the routine

*head explodes*

[tex]

no direct bicep work. my bi's seem to grow just fine with 500+lb deadlifts.....there is direct tri work however....i like rolling tri ext, cgbp, french press etc......i have noticed my bi's arent growing as quickly but i could care less as I have increased my deadlift by 125lbs, box squat by 100 and bench by 65 in 4 cycles of 5/3/1...there is a bodybuilding template and i posted the basics...the rest can be found at elitefts or intensemuscle....

[pseclint]

Is English your second language. I am not trying to be rude it just seems like it.

Week 1
85% for 5+ reps to near failure
Week 2
90% for 3+ reps near failure
Week 3
95% for 3+ reps near failure
Week 4 deload

Repeat with a +5-10 pounds on each set.

The program can't be 3 days a week if your Squatting, Benching, Deadlifting and Overhead pressing can it? Thats 4 things

1+1+1+1=4. Very good we are learning!


As far as accessory work there are several templates laid out by jimmy that you can follow. If you can't find them by yourself I feel for you and you family and hope for the best.




*head explodes*[/QUOTE]


Yea I see this, the training cycle says mon wed fri thats why I thought it would be 3 days a week..... so its obviously a conflicting issue when there are 4 different bodyparts, EASY MISTAKE TO MAKE.....

I have found the templates to help train, I asked a simple question as it was unclear and dont pretend like im the only one that would've asked this question........

And no english is not my second language and all I said was I see no direct arm training which I seriously did not see as a big deal but just making sure something wasnt missed is all......

get off the tren perhaps I've cut a lot of slack to people on this board for a long time for retarded responses, dont act like your 3 hrs of figuring out the program and googling how to do it made my 20 second glance look silly

[tex]

as far as i know and train it is 3 days per week.....mon/wed/fri....the 4th workout falls on the next monday then start the 3x3 on wed.....and on and on......

[Rhinobolt10]

after you deload on the 4th week how would you start the next 4 week cycle? You wouldn't use the same maxes you used previously would you?


I have the book but didn't really read it that clearly, and I just use the 1rm calcualter to figure out my max and go from there.

[Rhinobolt10]

as far as i know and train it is 3 days per week.....mon/wed/fri....the 4th workout falls on the next monday then start the 3x3 on wed.....and on and on......

That's how I do it.

[Rhinobolt10]

Is English your second language. I am not trying to be rude it just seems like it.

Week 1
85% for 5+ reps to near failure
Week 2
90% for 3+ reps near failure
Week 3
95% for 3+ reps near failure
Week 4 deload

Repeat with a +5-10 pounds on each set.

The program can't be 3 days a week if your Squatting, Benching, Deadlifting and Overhead pressing can it? Thats 4 things

1+1+1+1=4. Very good we are learning!


As far as accessory work there are several templates laid out by jimmy that you can follow. If you can't find them by yourself I feel for you and you family and hope for the best.




*head explodes*


Yea I see this, the training cycle says mon wed fri thats why I thought it would be 3 days a week..... so its obviously a conflicting issue when there are 4 different bodyparts, EASY MISTAKE TO MAKE.....

I have found the templates to help train, I asked a simple question as it was unclear and dont pretend like im the only one that would've asked this question........

And no english is not my second language and all I said was I see no direct arm training which I seriously did not see as a big deal but just making sure something wasnt missed is all......

get off the tren perhaps I've cut a lot of slack to people on this board for a long time for retarded responses, dont act like your 3 hrs of figuring out the program and googling how to do it made my 20 second glance look silly[/QUOTE]

Dude all I do is pick one exercise and do 5 sets of 10...

ie flat bench day my 2nd movement is 5x10 with barbell shoulder press...
shoulder press day I do 5x10 with dumbell bench
after both days I do some back work as well... nothing too crazy...

I know this doesn't sound like a whole lot or anything... on paper it seems like nothing... but every time after I train i wake up feeling tight all over. The program works for sure.

Just keep in mind... the big thing about this is that it's made to be something you don't really think about... and should take 45 mins to get through the whole thing.

Get the ebook and there are other templates for assistance work, I just stick with the 5x10's afterwards....

Also... after you've done your bench, then a secondary movement, then some back stuff... if you wanna do some arms... do some arms... just do them on the upper body days, train your back first. Don't overthink it.

Hope that helps man.

Setting up the program is confusing for sure... but once you have the hang of it... it's really easy.

[swolegantor]

I am not try to start a flame war, I just had no idea what you were trying to say. I am not on tren, and I have spent alot more time reading about this program (including doing the actual program) then 3 hrs.

Your basically justifying my response with the "20 second glance" statement though. I don't understand why people cant read the thing before asking questions.

Anyways I am really trying to not start shit since the rest of the internet is for that. I just suppose I have a pet peeve with people taking the time post
questions that can be answered as fast as it took them to post the question in the first place.



Btw I attached a 5/3/1 calculator (excel) it is pretty usefull for keeping track of everything/ seeing what the future will hold etc etc etc. I hope it makes things easier to understand

[pseclint]

I am not try to start a flame war, I just had no idea what you were trying to say. I am not on tren, and I have spent alot more time reading about this program (including doing the actual program) then 3 hrs.

Your basically justifying my response with the "20 second glance" statement though. I don't understand why people cant read the thing before asking questions.

Anyways I am really trying to not start shit since the rest of the internet is for that. I just suppose I have a pet peeve with people taking the time post
questions that can be answered as fast as it took them to post the question in the first place.



Btw I attached a 5/3/1 calculator (excel) it is pretty usefull for keeping track of everything/ seeing what the future will hold etc etc etc. I hope it makes things easier to understand

no hard feeling swole I actually googled it and did some more reading up on it as well...... its all good!! thanks for the info

[Diesel_250]

I am not try to start a flame war, I just had no idea what you were trying to say. I am not on tren, and I have spent alot more time reading about this program (including doing the actual program) then 3 hrs.

Your basically justifying my response with the "20 second glance" statement though. I don't understand why people cant read the thing before asking questions.

Anyways I am really trying to not start shit since the rest of the internet is for that. I just suppose I have a pet peeve with people taking the time post
questions that can be answered as fast as it took them to post the question in the first place.



Btw I attached a 5/3/1 calculator (excel) it is pretty usefull for keeping track of everything/ seeing what the future will hold etc etc etc. I hope it makes things easier to understand


Thanks Bro

[Talo]

I picked this book up from EFTS about 4 months ago . At that time I was doing a west side base program and preping for a comp . The book is well worth the $20 because there is a lot of in depth research and talk about the 4 basic exersices.

I'm now currently in my second week and loving this program . Going Sun , Mon , Thurs , Fri . RIght now and if I can't recover fast enough I will drop it to 3 days a week.

Excellent book !

[tiramisu]

I didn't DO arms for a year while doing the starting strength program. They grew proportionally with the rest of my body. I am now doing arms with DC and they are growing faster but I've got them wrapped half the time and am on the thin edge of hurting myself. If you are doing the big compounds then arms get plenty of work. Don't be too eager to add in accessory arm work into these types of programs until you give them a proper try.

[tex]

^^ i agree. whenever i have done extra arm work on 5/3/1 i get bad tendonitis in my elbows.....

[Talo]

The only extra arm work I do will be for my triceps , as the program suggests. But i also agree in there is NO need for an all out arm day.

[Diesel_250]

I am not try to start a flame war, I just had no idea what you were trying to say. I am not on tren, and I have spent alot more time reading about this program (including doing the actual program) then 3 hrs.

Your basically justifying my response with the "20 second glance" statement though. I don't understand why people cant read the thing before asking questions.

Anyways I am really trying to not start shit since the rest of the internet is for that. I just suppose I have a pet peeve with people taking the time post
questions that can be answered as fast as it took them to post the question in the first place.



Btw I attached a 5/3/1 calculator (excel) it is pretty usefull for keeping track of everything/ seeing what the future will hold etc etc etc. I hope it makes things easier to understand


I have attached another 5/3/1 calculator (excel) I changed the percents to to match Wendler's layout. week 1 = 75/80/85, week 2 = 80/85/90, week 3 = 75/85/95, week 4 = 60/65/70

to each there own, just thought it might be help to have another version of a calculator to use rather than having to manually change all the percents.

[Talo]

^^^ That's great , thanks !

I've messed up a few times by just using my calculator . I try to get all my numbers down a phase before hand , usually on my deload week I figure my numbers out for the next phase.