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

[ulsak]

buy the e-book, or get the app on iPhone. or check out info on the workout logs 5/3/1:ers write

[Alzi1]

Just to confirm when it says stuff like 75%x5, that basically means 75% off your 1rm right? Or 10% lower than your 1rm then you do the 75% off?

Just double checking don't want to make any mistakes.

[Farley1324]

Just to confirm when it says stuff like 75%x5, that basically means 75% off your 1rm right? Or 10% lower than your 1rm then you do the 75% off?

Just double checking don't want to make any mistakes.

Of your training max, so 5-10% off your actual 1RM

[JustBulk]

buy the e-book, or get the app on iPhone. or check out info on the workout logs 5/3/1:ers write

There is an app for Android users as well, search for "FiveThreeOne".

[sighhwatalyf]

There is an app for Android users as well, search for "FiveThreeOne".

i have been doing this for a year now, bulking up.. i have achieved 10 pound gains and strength gains



what can i do after this now that im planning to cut and lean off a bit? (i did develop some fat in the process)

do i supplement it with cardio or sumthin?

or use a whole different program??

[Farley1324]

You keep following the program

[Alzi1]

Another quick question which I am guessing the answer to already.

Can you change the order of your workout to go on days that will suit you? For instance it has squat listed as workout A, can you switch it around with something like Bench press? So for example you would be doing bench press for work out A and squats for workout B.

[Farley1324]

Another quick question which I am guessing the answer to already.

Can you change the order of your workout to go on days that will suit you? For instance it has squat listed as workout A, can you switch it around with something like Bench press? So for example you would be doing bench press for work out A and squats for workout B.

Common sense dictates that you can do so, and that all you should really pay attention to, in terms of order, is not putting upper or lower days back to back. If you do Bench on A, and squats on B, then do Press on C and deads on D

[JustBulk]

Another quick question which I am guessing the answer to already.

Can you change the order of your workout to go on days that will suit you? For instance it has squat listed as workout A, can you switch it around with something like Bench press? So for example you would be doing bench press for work out A and squats for workout B.

You can, just don't run Squat/Deadlift and then Bench/OHP; obvious reasons.

You can do Squat/Bench and Deadlift/OHP or Squat/OHP and Deadlift/Bench. Heck, you would be fine doing Bench/Squat and OHP/Deadlift if you please.

I like to start the week with Deadlift though.

[Alzi1]

I'm guessing it is ok to run this something like this then:

Sunday - Deadlifts
Monday - OHP
Wednesday - Squats
Thursday - Bench

Those days fit me best.

[Farley1324]

I'm guessing it is ok to run this something like this then:

Sunday - Deadlifts
Monday - OHP
Wednesday - Squats
Thursday - Bench

Those days fit me best.

Of course.

[RockCrab]

Bump.

[Alzi1]

Currently running this,

Deadlifts

Assisted Work:
Lat Pull down
Bent Over Row
Back Raises
Hanging Leg Raises


Overhead Press

Assisted Work:
Seated Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Side Lateral Raise
Barbell curl

Squats

Assisted Work:
45 Degree Leg Press
Leg Curl
Calf Raises
Weighted sit up

Bench Press

Assisted Work:
Incline Dumbbell Bench Press
Chest Dip
Dumbbell Flys
Tricep Pushdown


All Assisted work have been 4 sets of 8-10 reps. Although I am wanting to lower it to 3 sets 8-10reps and adding in another assisted work would that work out well?, So I will have 5 exercises of Assisted work doing each one with 3 sets of 8-10 reps. Also want to try out pull ups and chin ups any good place to place those? I'm currently cutting atm. This routine has been great so far and been making progress on my main lifts which is good.

[boogs82]

What would you all recommend for assistance work with barbell only and a lat tower? I have a powertec system. No dumbbells. I'm looking for strength mostly as I'm a hockey player (far from pro or semi pro).

Hope everybody had a great Christmas and has a happy new year.

[Aivaras]

I have one question. I see this program is respected among powerlifters with one accessory exercise. The question is how do they incorporate different strategies to increase lift, by speed deadlift, box deadlift and so on ?

[alexbb89]

Sorry for gravedigging this thread but i see here that the deload percentages are much higher than those on the ebook, anyway i would prefer these percentages (the higher ones). On the ebook i have 40%,50%,60% on the deloading week.. but i see the op wrote 60% 65% 70%.. which one is ok?

[ODoyle99]

Sorry for gravedigging this thread but i see here that the deload percentages are much higher than those on the ebook, anyway i would prefer these percentages (the higher ones). On the ebook i have 40%,50%,60% on the deloading week.. but i see the op wrote 60% 65% 70%.. which one is ok?

Might wanna wait for more experienced guys to chime in here, but I'd use the ebook's percentages to start. Better to go too light than too heavy during a deload

[RockCrab]

Sorry for gravedigging this thread but i see here that the deload percentages are much higher than those on the ebook, anyway i would prefer these percentages (the higher ones). On the ebook i have 40%,50%,60% on the deloading week.. but i see the op wrote 60% 65% 70%.. which one is ok?

NO issue digging this thread up. One of the better ones on this site.

For those interested in this program: http://www.strstd.com/

[Shatter]

*bump*

Sorry for gravedigging this thread but i see here that the deload percentages are much higher than those on the ebook, anyway i would prefer these percentages (the higher ones). On the ebook i have 40%,50%,60% on the deloading week.. but i see the op wrote 60% 65% 70%.. which one is ok?

I wanted to answer this question because it seems to be a common theme pointing out the OP is different to the ebook. I believe, the OP was written before the ebook was ever released and was taken from a magazine. Therefore, refer to the ebook for information as it has been updated since the original article.

[DarkHeart911]

Hey guys, I've been doing the 5/3/1 for 3 months (week 3 starts tomorrow).
I wanted to ask about the last working set of the main lift.

I'm getting way more than the prescribed reps. For example today I had Squats, 100 kg for 3+ reps I did 11 reps. A few days ago I had Deadlift, 127.5 kg for 3+ again did 10 reps same issue with the Military Press and Bench Press m getting way over the prescribed reps.

My strength is increasing obviously, which brings me to my question: should I recalculate my weights based on the new 1RMs I set this month for next month or do I continue as it is said in the book and add 5lbs to presses and 10 lbs for Squats and Deadlifts next month ??

Thanks,

[Bumpus]

Hey guys, I've been doing the 5/3/1 for 3 months (week 3 starts tomorrow).
I wanted to ask about the last working set of the main lift.

I'm getting way more than the prescribed reps. For example today I had Squats, 100 kg for 3+ reps I did 11 reps. A few days ago I had Deadlift, 127.5 kg for 3+ again did 10 reps same issue with the Military Press and Bench Press m getting way over the prescribed reps.

My strength is increasing obviously, which brings me to my question: should I recalculate my weights based on the new 1RMs I set this month for next month or do I continue as it is said in the book and add 5lbs to presses and 10 lbs for Squats and Deadlifts next month ??

Thanks,

So you are starting the 3rd week of your 3rd cycle?

Have you gotten way over the prescribed reps every week?

Are you bulking, cutting or maintaining?

[DarkHeart911]

So you are starting the 3rd week of your 3rd cycle?

Have you gotten way over the prescribed reps every week?

Are you bulking, cutting or maintaining?

Yes I'm starting the 3rd week of the 3rd cycle, and yes every week I get way more than the prescribed reps last week was the same issue I got to 10 reps on all the lifts on the last working set.

I'm taking Animal M-Stak and a Weight gainer at the moment.

What do you think, I should do ?

[Bumpus]

Yes I'm starting the 3rd week of the 3rd cycle, and yes every week I get way more than the prescribed reps last week was the same issue I got to 10 reps on all the lifts on the last working set.

I'm taking Animal M-Stak and a Weight gainer at the moment.

What do you think, I should do ?

I'm going to assume your form is correct.

While Wendler advises against it, there really isn't anything wrong with finding a new training max.

If I were to find a new TM, I would take the deload week. Then take the next week to explore for a new TM, 1 lift per day assuming you run it 4 days a week.

How many reps are you getting on the 3rd (1+) week for the past 2 cycles?

[DarkHeart911]

I'm going to assume your form is correct.

While Wendler advises against it, there really isn't anything wrong with finding a new training max.

If I were to find a new TM, I would take the deload week. Then take the next week to explore for a new TM, 1 lift per day assuming you run it 4 days a week.

How many reps are you getting on the 3rd (1+) week for the past 2 cycles?

I basically wanted to see whether I should be getting a max of 1 or 2 reps above the prescribed or getting to 10 reps was acceptable.
And yes this has been going on ever since the first month, I recently got back from a broken ankle. For the first month I re-assessed my 1RMs for month 2 and adjusted those numbers to month 3.

Do you think I should do the same for the 4th cycle given the amount of reps I'm getting on the last working set ??

[Bumpus]

I basically wanted to see whether I should be getting a max of 1 or 2 reps above the prescribed or getting to 10 reps was acceptable.
And yes this has been going on ever since the first month, I recently got back from a broken ankle. For the first month I re-assessed my 1RMs for month 2 and adjusted those numbers to month 3.

Do you think I should do the same for the 4th cycle given the amount of reps I'm getting on the last working set ??

There really isn't a max, just the minimum.


I would probably stick it out for a couple more cycles. The higher rep range will help build muscle, which will come in handy when it gets heavy.

If you feel like sticking with the prescribed weight increases is wasting time, you can retest your training max. But really the more correct solution here would be to run a faster progressing program, like SS, for a bit and then come back to 5/3/1.

[DarkHeart911]

There really isn't a max, just the minimum.


I would probably stick it out for a couple more cycles. The higher rep range will help build muscle, which will come in handy when it gets heavy.

If you feel like sticking with the prescribed weight increases is wasting time, you can retest your training max. But really the more correct solution here would be to run a faster progressing program, like SS, for a bit and then come back to 5/3/1.

Hey Bumpus, thanks for the advice, I know it's a little late but I'll explain why.

During the week I remembered what you said about my form being correct so I had someone at the gym video tape me while performing the last all out set, and from what I've seen my Bench and Press form are decent, however my Deadlift needs improving as well as my Squat.

The Deadlift I'm not sitting my butt back as much as i need to be so that my back is at a 45 degree angle.
And my Squat, even though I'm reaching parallel, I'm experiencing extreme pressure in my lower back due to the high placement of the bar and my foot placement is very wide almost sumo squat.

Anyway i decided to take your advice and start the SS program. But I dunno how much weight I should be using during the first phase.
Can you help me out a bit on this ?

[Mr_Aryze]

Not sure if this had been brought up, but what if I notice strength gains during micro cycle 3, the week before deloading?

5x5 would suggest to not, but perhaps Wendler or any other 531 advocate would have a differing verdict?

[Jakeylee]

^I'm confused about what you're asking. If you notice strength gains then I think you're doing something right....

Are you asking if you should continue with the deload?

[Mr_Aryze]

^I'm confused about what you're asking. If you notice strength gains then I think you're doing something right....

Are you asking if you should continue with the deload?

Should I still do the designated deload week? Or should I start with micro cycle 1 again? I'm at micro cycle 3 at the moment.

[Jakeylee]

Should I still do the designated deload week? Or should I start with micro cycle 1 again? I'm at micro cycle 3 at the moment.

Whether you want to do the deload is up to you and depends on your training level / experience and your recovery.

I personally do two cycles (6 weeks) and sometime three cycle before deloading, and i'm definitely not alone in doing this.

I also found a heavier deload week off Wendlers blog as well - 65% of TM x 3, 75% of TM x 3, 85% of TM x 3 - if you dislike the idea of going light.