Write-up for Jim Wendler's 5/3/1 Program

[bango skank]

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

[IronAbrams]

Excellent write up.

[bango skank]

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)

[bango skank]

bump

[IronAbrams]

Oh, and btw Hell just froze over.

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

I have a copy .

[vicjg]

Where was this last week when I f#kin it up


Nice work Skank.

[mjw8204]

Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

Better go ahead and get the FAQ thread going.

[Serpens Aeon]

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?

[ThickAsABrick]

Deadlift day doesn't have deads and Squat day doesn't have squats. lulz

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?

[mjw8204]

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.

[ThickAsABrick]

What an appropriate siggy you have

[vicjg]

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?

[vicjg]

No one answered my questions. *Bump*

[vicjg]

Please I need to know. I'm going to the gym in 7 minutes and really need a response.

[vicjg]

This forum s***s. No one even bothered to answer me.

[MISSINGLINK]

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.

[ThickAsABrick]

paying money for routines, FTL

[darinaldi]

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.

[vicjg]

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?

[ThickAsABrick]

Huh?

Do WendlerToe x 5, noob

[bango skank]

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.

[bango skank]

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?!

[bango skank]

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

[bango skank]

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.

[bango skank]

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!

[vicjg]

You're the first person to not "get it"! You win a monkey!

Should I buy the 3rd edition of SS?

[ThickAsABrick]

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.

[bango skank]

Should I buy the 3rd edition of SS?

Yeah! it's a scratch and sniff pop-up!

[bango skank]

Sweet! I base most of my training around moves that are natural for monkeys.

like masturbation...

[vicjg]

Yeah! it's a scratch and sniff pop-up!

ROFL.