Your 5/3/1 questions (and many others) answered

[Farley1324]

I know that you add weight to the main exercises after the completion of each 4 week cycle, but what about the assistance exercises. Are we supposed to increase weight for the assistance exercises each week or just like the main exercises after each cycle.

Up to you.

[mmorton]

I have a hard time understanding what these two charts/options mean on pg 21 of the 5/3/1 book by Jim Wendler. I took AP/honors english courses through out high school and tested out of english this semester of college....... And I don't even understand what pg 21 is referring to.

Any help?

these charts represent two different programming options based on percentages. the first is the most popular while the second uses higher percentages in the first two weeks. fairly straightforward. off you go

[IrishPilot]

Stupid question, but I truthfully cant understand how Wendler worded his thoughts on progression. I just finished my first four week cycle, and am trying to properly add the weight for the second run. Im having a hard time understanding whether to add the 5/10lbs to the 1RM's used for initial calculations, add 5/10lbs to each of your first four weeks numbers etc. He says...

"In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set."

Either Im too stupid or two tired to decifer what his intentions are. I was under the impression that you add 5/10lbs to the 1RMs initally used and get all new numbers, but in his book he has simply added 5/10lbs to every working set.

Could someone clarify?

[adoboandryce]

Stupid question, but I truthfully cant understand how Wendler worded his thoughts on progression. I just finished my first four week cycle, and am trying to properly add the weight for the second run. Im having a hard time understanding whether to add the 5/10lbs to the 1RM's used for initial calculations, add 5/10lbs to each of your first four weeks numbers etc. He says...

"In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set."

Either Im too stupid or two tired to decifer what his intentions are. I was under the impression that you add 5/10lbs to the 1RMs initally used and get all new numbers, but in his book he has simply added 5/10lbs to every working set.

Could someone clarify?

at 5-10 lbs. to the "1RM" weight you used to calculate all your set weights.

[IrishPilot]

at 5-10 lbs. to the "1RM" weight you used to calculate all your set weights.

Thanks man! Reps comin...

[mmorton]

at 5-10 lbs. to the "1RM" weight you used to calculate all your set weights.

nailed it. he clears it up in the 2nd sentence.

[snrygo]

How about squats as an assistance on squat day and bench as assistance on bench day and press as assistance on press day and maybe deadflits as assistance on deadlift day?

You are 16 years old and weigh 128 lbs. You need to really focus on the main lifts

Hi, sorry i was a bit "narrow-minded" about this the other day. i realised that this would be a good idea yesterday when i had a sort of epiphany.

you are basically recommending the BBB template, no?

[Saqmanz]

If you're a beginner and at 16 I presume you are, you would be better of with SS/SL/WS4SB

Why waste your beginner gains on a program that you progress monthly with, get on a beginner program and you'll be able to progress much quicker and better,don't waste your noob gains.

Hi, sorry i was a bit "narrow-minded" about this the other day. i realised that this would be a good idea yesterday when i had a sort of epiphany.

you are basically recommending the BBB template, no?

[Farley1324]

Hi, sorry i was a bit "narrow-minded" about this the other day. i realised that this would be a good idea yesterday when i had a sort of epiphany.

you are basically recommending the BBB template, no?

You could do BBB, yes. Or if you adapt it a little or do something else you could still probably work the main lift in as the first acccessory without necessarily having to do BBB

[Velatsaraptor]

only on week 3 and front squat went from
165x11
to
185x10
fuark

hit 185x8x4 on my assistance the other day on front squat holy ****

[H1t_V3r4c]

Wendler suggests on the bodybuilding template you keep the last set of each 5/3/1 exercise to minimum or just above. Could anyone give any insight if I did this on the first two weeks but on the third I rep out the last set?

[mmorton]

Wendler suggests on the bodybuilding template you keep the last set of each 5/3/1 exercise to minimum or just above. Could anyone give any insight if I did this on the first two weeks but on the third I rep out the last set?

where does he say this? i don't remember it but please enlighten me??

[midcoastking33]

where does he say this? i don't remember it but please enlighten me??

He mentions not going over reps for assistance work, not for the main lifts though. Basically don't go to failure

[Amplifiedxx]

http://www.jimwendler.com/2011/09/531-and-bodybuilding/

[H1t_V3r4c]

He mentions not going over reps for assistance work, not for the main lifts though. Basically don't go to failure

I also thought this, but he clarified in the comments:

“When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.”
Are you talking about the final set of the 531 main lift or the final set of the assitance exercise? Thanks in advance for the clarificaton.

To which Jim Wendler replied: "Main lift."

[Amplifiedxx]

I also thought this, but he clarified in the comments:

“When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.”
Are you talking about the final set of the 531 main lift or the final set of the assitance exercise? Thanks in advance for the clarificaton.

To which Jim Wendler replied: "Main lift."

I'd say go ahead and do it H1t, it will either work or won't

[midcoastking33]

I also thought this, but he clarified in the comments:

“When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.”
Are you talking about the final set of the 531 main lift or the final set of the assitance exercise? Thanks in advance for the clarificaton.

To which Jim Wendler replied: "Main lift."

Oh weird, I see where he's coming from now though. There is more total volume on that template than the others so that's probably why but no point short changing yourself if the set number of reps is too easy

[TheSecondName]

Guys.

What do you think about this wendler protocol?

Squat 5/3/1
Leg Press 5x10-15
Seated Calf Raises 5x10-20
AB/Core work

Bench 5/3/1
Dip 3x10-15
Pullups 5x5-12
Side Raises 3x10-15

Deadlift 5/3/1
Stiff legged DL 3x10-15
Dumbbell Lunges 1x10-20
AB/Core work

MP 5/3/1
Pullups 5x5-12
Incline Bench Press 3x10-15
Barbell Curl 3x10-15
Skullcrushers 3x10-15

[mmorton]

Guys.

What do you think about this wendler protocol?

Squat 5/3/1
Leg Press 5x10-15
Seated Calf Raises 5x10-20
AB/Core work

Bench 5/3/1
Dip 3x10-15
Pullups 5x5-12
Side Raises 3x10-15

Deadlift 5/3/1
Stiff legged DL 3x10-15
Dumbbell Lunges 1x10-20
AB/Core work

MP 5/3/1
Pullups 5x5-12
Incline Bench Press 3x10-15
Barbell Curl 3x10-15
Skullcrushers 3x10-15

looks good although i'd prefer a row exercise instead of 2 days of pullups.. just me though - try it out.. just make sure your main lifts continue to progress.. i dont see any reason why they wouldnt based on your routine with proper diet and rest included.

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[BipolarBrah]

has anyone tried Harry Selkow’s dip and chins sets/reps for the 5/3/1? does anyone have more information on it?

[Amplifiedxx]

34. Harry Selkow’s dip and chins sets/reps for 5/3/1
•10 x 3, 10 x 5, 6 x 5 (BW or weighted) after 5/3/1 work
•Harry’s dip and chin regimen is highly recommended

That's from Jiim. I have no expierience with it..

[BipolarBrah]

34. Harry Selkow’s dip and chins sets/reps for 5/3/1
•10 x 3, 10 x 5, 6 x 5 (BW or weighted) after 5/3/1 work
•Harry’s dip and chin regimen is highly recommended

That's from Jiim. I have no expierience with it..

does that translate into 10 sets of 3 reps, 10 sets of 5 reps, and 6 sets of 5 reps?

I do a weighted 5x5 for my pullups at the moment and I can't imagine doing more than 5 WEIGHTED sets... that would destroy me (not in a good way)

[Amplifiedxx]

does that translate into 10 sets of 3 reps, 10 sets of 5 reps, and 6 sets of 5 reps?

I do a weighted 5x5 for my pullups at the moment and I can't imagine doing more than 5 WEIGHTED sets... that would destroy me (not in a good way)

I have no idea. I've never done it.

[nathangreen]

Just about to get started on this program for the first time....chose the periodization bible template. If i already have dips on military press days and chins on bench press days(both 5 x 10-20). Is that enough or should i also do the sets of chins/dips between my other sets like he recommends?

thanks

[mmorton]

Just about to get started on this program for the first time....chose the periodization bible template. If i already have dips on military press days and chins on bench press days(both 5 x 10-20). Is that enough or should i also do the sets of chins/dips between my other sets like he recommends?

thanks

i wouldn't add more.. i'd just work on adding more weight to what you already have..