I recently got the 5/3/1 program and am about to start it 2morrow, my question is has anyone tried it and were the results what u expected or greater or less than expected? i will try to post any and all sucesses and failures I have with the program to the forum. I have read all the way through the ebook and it seems to be one the best ive read about in a long time so I will begin my journey with it 2morrow.
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Thread: Jim Wendler's 5/3/1 program
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03-14-2010, 06:28 PM #1
Jim Wendler's 5/3/1 program
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03-14-2010, 06:41 PM #2
I started with 5/3/1 and I'm still doing it. I gained 45 pounds on my dead and twenty on my squat. Don't remember about benching and overhead pressing... but they could just be n00b gains.
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03-14-2010, 06:55 PM #3
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03-14-2010, 07:00 PM #4
- Join Date: Oct 2008
- Location: Florida, United States
- Posts: 9,728
- Rep Power: 49065
Well the only time I truly ran 5/3/1 for more then one wave was over the summer for squats, and I didn't even do the program right.. my training max was 100% of my max. I also skipped the deload on the 4th week and jumped into another cycle..so 6 straight weeks, 7th week was a deload.
I gained 30 lbs on my squat from it.All Time WR Squat: 785 @ 220 https://www.youtube.com/watch?v=q0GtHNRdHeM
Powerlifting Coach At Complete Human Performance (www.completehumanperformance.com)
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03-14-2010, 07:02 PM #5
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03-15-2010, 09:45 AM #6
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03-15-2010, 05:00 PM #7
My gains were okay nothing amazing. I just did it for my bench and OHP. In 6 months my OHP went from 155x1 to 155x5 and my bench went from 210x6 to 230x6.
I think part of the reason I didn't make that great of gains is because I am not advanced enough and probably could have made better progress sticking with a routine that has faster progression.
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03-15-2010, 05:44 PM #8
I love 5/3/1 , after the first 4 weeks my bench press went up from 342 to 364, started my 2nd cycle today, benched 315 for 7 reps for my last set instead of 5 , my strickt overhead press went up from 242 to 253. This cycle ill run 5/3/1 for squats and deadlift aswel, expecting huge gains again and really looking forward to every day of lifting!
main goals:
Bench 440
Olympic Squat 600
Powerclean and push press over 315
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Lifting, boxing, wrestling, beer and whiskey enthusiast
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03-15-2010, 08:36 PM #9
- Join Date: Oct 2009
- Location: Citrus Heights, California, United States
- Age: 36
- Posts: 50
- Rep Power: 182
I've had success with the program. Went from 1200-1300 meet total the first three months on it. However, I believe almost anything would have worked.
What I actually noticed really helped me more than the specific programming, was having the routine to follow and consistently trying to hit rep PR's. If you are a beginner I would highly recommend linear progression without worrying as much about % numbers.
5/3/1 worked great and continues to work for my squat, bench and push press, anything over 5 reps on deadlifts though just kills me so I've yet to really nail down how to work in deadlift training.Powerlifting: tons of fun.
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