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

[tysingleton34]

I tried fighting through the pain of my torn shoulder today during military press, but just can't do it. Anyone have any alternatives for that day?

[.aeterna]

I tried fighting through the pain of my torn shoulder today during military press, but just can't do it. Anyone have any alternatives for that day?

i bet wendler would just advise u to to rest and recover

a torn shoulder will affect every single workout on 5/3/1...

[tysingleton34]

i bet wendler would just advise u to to rest and recover

a torn shoulder will affect every single workout on 5/3/1...

I have been lifting hard I just can't do any direct shoulder work. Bench is fine on it. It's been torn for a good 6 months, and I'm getting surgery sometime next year, but theres no way I can stop lifting.

[.aeterna]

I have been lifting hard I just can't do any direct shoulder work. Bench is fine on it. It's been torn for a good 6 months, and I'm getting surgery sometime next year, but theres no way I can stop lifting.

hmm, well ive seen people in the 5/3/1 thread on t-nation replace the overhead press day with an incline BB day, weighted dips, weighted chins

maybe try one of those?

[tysingleton34]

hmm, well ive seen people in the 5/3/1 thread on t-nation replace the overhead press day with an incline BB day, weighted dips, weighted chins

maybe try one of those?

i definitely think I could give incline a try. Thanks bro

[SvetaJisaeva]

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[buffryan45]

Сергею Звереву на вечеринке "заехали" в глаз. секс с негритянками, ужас

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I think Wendler would say train what is trainable. With his shoulder he was squatting with a mastodon bar (or SSB not sure) and instead of bench he did pendlay rows. try that instead of pressing.

[steak55]

There's a free Boring But Big calculator/spreadsheet on http://www.workout-calculator.com for those that don't want to sign up at scribd.

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[Koaia]

There's a free Boring But Big calculator/spreadsheet on http://www.workout-calculator.com for those that don't want to sign up at scribd.

Here's an online calculator as well. It has a lot of options. http://www.blackironbeast.com/5/3/1/calculator

[DoomedByCurry]

So the bodybuilder program looks a little heavy on reps lol...

i am thinking about doing 10 reps for all those sets, is that good? idk how the guy does 40 reps using heavy weight, then again hes huge

[burke]

Here is the spreadsheet I use when running this program... don't know if anyone posted this already but oh well.

[L0ckedandl0aded]

How would you determine a sensible goal for each of the 4 main excerises? and also for the assitance excerises e.g Bench Press: 5 x 10 x 50% is this 5 sets / 10 reps / 50% of your max on the particular exverise? Sorry if these are stupid question but you gota start somewhere

[.aeterna]

How would you determine a sensible goal for each of the 4 main excerises? and also for the assitance excerises e.g Bench Press: 5 x 10 x 50% is this 5 sets / 10 reps / 50% of your max on the particular exverise? Sorry if these are stupid question but you gota start somewhere

well the goal is to get stronger, so..


and yes the big but boring assistance protocol consists of 50% of your working max

[L0ckedandl0aded]

What kinda warmup do you do? just few mins of light cardio?

[.aeterna]

What kinda warmup do you do? just few mins of light cardio?

i usually would do a few warmup sets around 40-50% of the max then jump right into the 5/3/1 set

[Virus4762]

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.

I thought training for strength required low reps+high weight.

???

[wazzup105]

I thought training for strength required low reps+high weight.

???

assistance ! (as in the stuff you do AFTER the low rep heavy weight stuff.)

[sXeWarrior]

I got the book. I play hockey. Which assistance work would be best? I like the Bodybuilder one, but I think I will get more success with Boring But Big. I will do front squats as my assistance on squat day though.

[roybatty6]

I like the Wendler routine.

Good read, thanks OP.

[Yamar1]

OK, I read this write up than I purchased the book. One thing that is terribly innacuate about this write up is:
"Wendler recommends 3 workouts per week."

In the book he actually recommends 4 training days per week, 4 week mesocycles. He has alternative 3 or 2 day per week recommendations to be used if you can only train that many days per week. But the original plan is 4 days per week.

Also there isn't a "bodybuilder" template in the book. I have no idea where that come from. It doesn't look like anything Wendler recommends.

[jumboliah]

I know how the assistance work depends on your goals. Would it be a good idea to do back on deadlift day, chest on bench day, legs on squat day, and shoulders on military press day? I've heard that people do this. (Btw, I included 2 arm exercises to each of the day, b/c my arms are lagging.)

Something like:

bench press
-incline press
-dip
-skull crushers
-pushdown

squat
-leg press
-leg curl
-leg extension
-calf raise

military press
-lateral raise
-rear delt raise
-shrug

deadlift
-row
-pull ups
-row
-hammer curl
-preacher curl

[Hallowed666]

BUY THE BOOOK!

After that... this calculator is very good:
http://www.blackironbeast.com/5/3/1/calculator

Warmup: I do dynamic activation (google agile eight for an easy example) mine is from my former coach

[shaolin_tiger182]

BUY THE BOOOK!

Right now over at elitefts the ebook for the regular program and the powerlifting are both on sale, stop being a cheap ass and buy the book it's like 16. Most of you people probably spend 16 on BS every week as it is.

[cschnake]

OK, I read this write up than I purchased the book. One thing that is terribly innacuate about this write up is:
"Wendler recommends 3 workouts per week."

In the book he actually recommends 4 training days per week, 4 week mesocycles. He has alternative 3 or 2 day per week recommendations to be used if you can only train that many days per week. But the original plan is 4 days per week.

Also there isn't a "bodybuilder" template in the book. I have no idea where that come from. It doesn't look like anything Wendler recommends.

Huh, how odd? So, do all four big lifts (squat, bench,dead, military) in a week?

[tchudt]

your training week doesn't have to correspond with a calendar week. the 4 workouts can be done over 8 days, which is 3 workouts in a calendar week

training week 1
monday: BENCH 3 x 5
tues: rest
wed: SQUAT
thr: rest
friday: PRESS
sat: rest
sund: rest
monday: DEADLIFT
tues: rest

training week 2
wed: bench 3 x 3
etc...

or if you have better recovery, 4 workouts in a calendar week

monday:deadlift
tuesday: bench
wed rest
thur: squat
frid: press.
sat rest
sund rest
monday start week 2

[Hallowed666]

OK, I read this write up than I purchased the book. One thing that is terribly innacuate about this write up is:
"Wendler recommends 3 workouts per week."

In the book he actually recommends 4 training days per week, 4 week mesocycles. He has alternative 3 or 2 day per week recommendations to be used if you can only train that many days per week. But the original plan is 4 days per week.

Also there isn't a "bodybuilder" template in the book. I have no idea where that come from. It doesn't look like anything Wendler recommends.

I believe the bodybuilder assistance work came from a men's health arrticle. Jim is not a um, huge fan of BB. The calculator that I linked gives various options to choose from on the assistance. I have only read Jim write about BBB. However, this is a BB site so BB assistance work makes sense.

[FaIIen]

Why are you supposed to do only one heavy set/week? That seems awfully little :O

I'm used to doing +3 heavy work-sets.

Would it be the end of the world if I did the last set twice?

Like this:
- 5, 5, [5, 5+]
- 3, 3, [3, 3+]
- 5, 3, [1, 1+]

Or are there any other commonly used variations? 2 heavy sets would be enough, I'll be doing isolating moves after compounds anyway.

[SCJuggernaut]

Why are you supposed to do only one heavy set/week? That seems awfully little :O

I'm used to doing +3 heavy work-sets.

Would it be the end of the world if I did the last set twice?

Like this:
- 5, 5, [5, 5+]
- 3, 3, [3, 3+]
- 5, 3, [1, 1+]


Or are there any other commonly used variations? 2 heavy sets would be enough, I'll be doing isolating moves after compounds anyway.

(1) The weights will get heavier as you progress through cycles... and you could add more weight if you are getting a lot of reps above the requirement if you get impatient.

(2) you could also use high parameters/percentages.... 75/80/85 (wave 1), 80/85/90 (wave 2), wave 3 is the same on both percentages.

(3) you could try the 5/3/1 powerlifting ... which has you doing a couple of singles after doing your 5/3/1 sets. So you get more heavier sets.

[FaIIen]

(1) The weights will get heavier as you progress through cycles... and you could add more weight if you are getting a lot of reps above the requirement if you get impatient.

(2) you could also use high parameters/percentages.... 75/80/85 (wave 1), 80/85/90 (wave 2), wave 3 is the same on both percentages.

(3) you could try the 5/3/1 powerlifting ... which has you doing a couple of singles after doing your 5/3/1 sets. So you get more heavier sets.

Alright, thanks.