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  1. #1
    Registered User jclimer's Avatar
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    Talking Jim Wendler's 5/3/1 program

    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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  2. #2
    <3 Squats <3 TankGirl08's Avatar
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    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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    Styrkur og Sæmd UHCougar05's Avatar
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    I ended up putting about 15lbs on my meet PR deadlift with 5/3/1.
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  4. #4
    Not big. Not sexy. Big Sexy J's Avatar
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    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.
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    on my 3rd week. so far so good. liking it alot
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    Originally Posted by jclimer View Post
    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.
    Greater than expected going into month 5 this week.
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  7. #7
    Registered User asdfdrummer's Avatar
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    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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    Registered User ulfhednar's Avatar
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    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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  9. #9
    Registered User donw916's Avatar
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    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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