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  1. #1
    Leper Messiah bango skank's Avatar
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    Write-up for Jim Wendler's 5/3/1 Program

    Jim Wendler's 5/3/1

    One mesocycle lasts 16 workouts, or a little over 5 weeks.

    Each mesocycle has 4 microcycles or "waves".
    Wave 1. Warmup, 75%x5, 80%x5, 85%x5
    Wave 2. Warmup, 80%x3, 85%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4. (deload) - 60%x5, 65%x5, 70%x5

    Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

    Each wave has 4 workouts:
    A. Squat + assistance
    B. Bench press + assistance
    C. Deadlift + assistance
    D. Military press + assistance

    Wendler recommends 3 workouts per week. Example:
    Week 1: A1, B1, C1
    Week 2: D1, A2, B2
    Week 3: C2, D2, A3
    Week 4: B3, C3, D3
    Week 5: A4, B4, C4
    Week 6: D4, etc. ...

    Optionally there is a second, less intensive, loading parameter:
    Wave 1. Warmup, 65%x5, 75%x5, 85%x5
    Wave 2. Warmup, 70%x3, 80%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

    Substitutions

    The main lifts can be substituted with variations (typically in subsequent mesocycles):
    Squat - box squat, squat with bands, front squat, etc.
    Bench press - board press, floor press, incline, etc.
    Deadlift - rack pulls, deficit DL, etc.
    Military press - push press, incline press, etc.

    Assistance Work

    Assistance work depends on your goals:
    Base - just do the main lifts
    Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
    Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

    Here is the "Strength" template assistance work from the book:

    Squat Day

    Squat: 5x10x50%
    Lug Curls: 5x10

    Bench Press Day

    Bench Press: 5x10x50%
    DB Rows: 5x10

    Deadlift Day

    Deadlift: 5x8x50%
    Hanging Leg Raises: 5x12

    Mil. Press Day

    Mil. Press: 5x10x50%
    Chins: 5 sets to failure.

    Here is the bodybuilder template assistance work from the book:

    Squat Day

    Hack Squat: 4 sets of 10-20 reps
    Leg Extensions: 4 sets of 10-30 reps
    Leg Curls: 4 sets of 10-15 reps
    Weighted Sit-ups: 4 sets of 10 reps

    or

    Leg Press – 4 sets of 10-20 reps
    Leg Extensions – 4 sets of 10-30 reps
    Leg Curls – 4 sets of 10-15 reps
    Weighted Sit-ups – 4 sets of 10 reps

    Bench Press Day

    DB Bench Press: 4 sets of 10-20 reps
    Dips (weighted): 4 sets of 8-15 reps
    Fly's: 4 sets of 12 reps
    Triceps Pushdowns: 4 sets of 10-20 reps

    or

    DB Incline Press – 4 sets of 10-20 reps
    Dips (weighted) – 4 sets of 8-15 reps
    Fly's – 4 sets of 12 reps
    Triceps Extensions – 4 sets of 10-20 reps

    Deadlift Day

    Chins: 4 sets of 10-12 reps
    DB Rows: 4 sets of 15 reps/arm
    Back Raises: 4 sets of 10 reps (with bar behind neck)
    Hanging Leg Raises: 4 sets of 15 reps

    or

    Lat Pulls – 4 sets of 10-12 reps
    Bent Over Rows – 4 sets of 15 reps/arm
    Reverse Hyperextensions – 4 sets of 12 reps
    Hanging Leg Raises – 4 sets of 15 reps

    Military Press Day

    DB Military Press: 4 sets of 10 reps
    Upright Rows: 4 sets of 10 reps
    Side Laterals: 4 sets of 10-15 reps
    Barbell Curls: 4 sets of 10 reps

    or

    Hammer Machine Military – 4 sets of 10 reps
    Rope Upright Rows – 4 sets of 10 reps
    Rear Laterals – 4 sets of 10-15 reps
    DB Curls – 4 sets of 10 reps


    These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc.

    Links

    Training Three Days a Week by Jim Wendler
    http://www.flexcart.com/members/elit...d=134&pid=2786

    Jim Wendler's 5/3/1 Logbook Calculator
    http://www.scribd.com/doc/8615840/Ji...ook-Calculator
    Last edited by bango skank; 12-03-2008 at 09:41 AM.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
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    The Starting Strength Wiki:
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    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  2. #2
    Silverbar IronAbrams's Avatar
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    Excellent write up.
    Meet PRs 430/285/525, Gym 440/295/550

    "It's terrifying when you're too stupid to know who's dumb." - Joe Rogan
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  3. #3
    Leper Messiah bango skank's Avatar
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    Originally Posted by IronAbrams View Post
    Excellent write up.
    I didn't write it... just added a few things here and there. Best to credit Jim Wendler.

    (I did make the calculator though)
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  4. #4
    Leper Messiah bango skank's Avatar
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    bump
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  5. #5
    Silverbar IronAbrams's Avatar
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    Oh, and btw Hell just froze over.

    http://gymnasticbodies.com/catalog/p...p3hpmpmm3eaet5

    I have a copy .
    Meet PRs 430/285/525, Gym 440/295/550

    "It's terrifying when you're too stupid to know who's dumb." - Joe Rogan
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  6. #6
    www.vicjg.com vicjg's Avatar
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    Where was this last week when I f#kin it up


    Nice work Skank.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  7. #7
    Registered User mjw8204's Avatar
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    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
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  8. #8
    Crossing the Rubicon Serpens Aeon's Avatar
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    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    Can I use 5/3/1 for mah bicepts?
    "Glory, as anyone knows, is bitter stuff."
    -- Yukio Mishima

    "[T]here is no inner man, man is in the world, and only in the world does he know himself."
    -- Maurice Merleau-Ponty
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  9. #9
    Johnny Rotten ThickAsABrick's Avatar
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    Deadlift day doesn't have deads and Squat day doesn't have squats. lulz

    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    Maybe they should design their own programs?
    The king is gone; He's not forgotten.
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  10. #10
    Registered User mjw8204's Avatar
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    Originally Posted by ThickAsABrick View Post
    Maybe they should design their own programs?
    It's lose-lose. Either they fail miserably at designing their own programs, or they take on one of these, and then ask a million redundant questions. The forum gets filled with these threads, it becomes the latest trend, and the regulars piss and moan about it.

    This will probably turn into the next 5x5etoes.
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  11. #11
    Johnny Rotten ThickAsABrick's Avatar
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    What an appropriate siggy you have
    The king is gone; He's not forgotten.
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  12. #12
    www.vicjg.com vicjg's Avatar
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    Will I get bigger on this program?
    I am interested in a bigger chest/arms. Will this work?
    Can it be done 5 days a week instead of 3. I really love going to the gym?
    Do I need to squat, I play soccer?
    I can't deadlift, I have a bad back, what can I replace it with?
    Can I add a day for arms?
    Wender doesn't look like Brad Pitt how could this work?
    Has anyone else done this? What were the results? Pics?
    What supplements are good to use while doing Wedler's program?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  13. #13
    www.vicjg.com vicjg's Avatar
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    No one answered my questions. *Bump*
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  14. #14
    www.vicjg.com vicjg's Avatar
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    Please I need to know. I'm going to the gym in 7 minutes and really need a response.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  15. #15
    www.vicjg.com vicjg's Avatar
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    This forum s***s. No one even bothered to answer me.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  16. #16
    Congestion JOTO MISSINGLINK's Avatar
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    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    Death is winning. Do something.- Sam Boyd
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  17. #17
    Johnny Rotten ThickAsABrick's Avatar
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    paying money for routines, FTL
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  18. #18
    Mr. Whiskers darinaldi's Avatar
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    Originally Posted by MISSINGLINK View Post
    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    No one on this forum is going to understand the damn thing anyway, and those who actually are competent to do this most likely already bought the book. If people are too stupid to get something as simple as Starting Strength, they'll never figure this out in a million years.
    ***Anyone With "Crew" in Their Signature Sucks Balls Crew***
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  19. #19
    www.vicjg.com vicjg's Avatar
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    Originally Posted by darinaldi View Post
    No one on this forum is going to understand the damn thing anyway, and those who actually are competent to do this most likely already bought the book. If people are too stupid to get something as simple as Starting Strength, they'll never figure this out in a million years.
    Huh?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  20. #20
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by vicjg View Post
    Huh?
    Do WendlerToe x 5, noob
    The king is gone; He's not forgotten.
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  21. #21
    Leper Messiah bango skank's Avatar
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    Originally Posted by MISSINGLINK View Post
    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    This is just a write-up (one which I didn't even author) that you could go into any one of many journals and find. Besides I know he's planning on writing an e-book specifically on 5/3/1 but it hasn't even been published yet. The one that it's included in now, "Training Three Days a Week," only takes up about 2 pages of its' content. You'll all still need to buy the book. It's linked in the first post.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
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  22. #22
    Leper Messiah bango skank's Avatar
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    Originally Posted by IronAbrams View Post
    Oh, and btw Hell just froze over.

    http://gymnasticbodies.com/catalog/p...p3hpmpmm3eaet5

    I have a copy .
    Are they making you say that? Are you under duress?!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
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  23. #23
    Leper Messiah bango skank's Avatar
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    Originally Posted by vicjg View Post
    Where was this last week when I f#kin it up


    Nice work Skank.
    you're actually a big part of the reason I brought this here. Reading about the program in your journal, I couldn't f#cking understand it. And I know I wasn't the only one... after much digging, I was able to put this all together, make the spreadsheet, and only then was I able to "get it." lol
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
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  24. #24
    Leper Messiah bango skank's Avatar
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    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    I have a feeling this won't be a super popular program on here. But for those few that do, I hope this can explain it a little more clearly.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
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  25. #25
    Leper Messiah bango skank's Avatar
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    Originally Posted by ThickAsABrick View Post
    Deadlift day doesn't have deads and Squat day doesn't have squats. lulz
    You're the first person to not "get it"! You win a monkey!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
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  26. #26
    www.vicjg.com vicjg's Avatar
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    Originally Posted by bango skank View Post
    You're the first person to not "get it"! You win a monkey!
    Should I buy the 3rd edition of SS?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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  27. #27
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by bango skank View Post
    You're the first person to not "get it"! You win a monkey!
    Sweet! I base most of my training around moves that are natural for monkeys.

    Hopefully the monkey also has an overly complicated routine that I can purchase somewhere online.

    The king is gone; He's not forgotten.
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  28. #28
    Leper Messiah bango skank's Avatar
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    Originally Posted by vicjg View Post
    Should I buy the 3rd edition of SS?
    Yeah! it's a scratch and sniff pop-up!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
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  29. #29
    Leper Messiah bango skank's Avatar
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    Originally Posted by ThickAsABrick View Post
    Sweet! I base most of my training around moves that are natural for monkeys.
    like masturbation...
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    That's right, Zeus is a damn baby until he downs some of that Skank flavored drank.
    -TheStender

    The Starting Strength Wiki:
    http://startingstrengthwiki.com

    Bango F#cks with 5/3/1 Log:
    http://forum.bodybuilding.com/showthread.php?p=316088631#post316088631
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  30. #30
    www.vicjg.com vicjg's Avatar
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    Originally Posted by bango skank View Post
    Yeah! it's a scratch and sniff pop-up!
    ROFL.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
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