wendler 5/3/1 is the new hotness?

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Jul 24, 2009.

Not open for further replies.

Joined:
Oct 4, 2001
Messages:
71,162
53
Location:
VABeach
cliffs?

2. CrackityJonesOT Supporter

Joined:
Nov 12, 2004
Messages:
8,783
0
Location:
ATL HO
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
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. ...

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

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

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.

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

3. 4cd-AirRape seemed like the next logical step

Joined:
Oct 4, 2001
Messages:
9,904
19
don't do a search or check the log section, that's for sure

4. 4cd-AirRape seemed like the next logical step

Joined:
Oct 4, 2001
Messages:
9,904
19
god nevermind somebody already spoonfed you

5. grimstonemagic murda bagOT Supporter

Joined:
Sep 28, 2004
Messages:
4,073
0
Location:
atx
buy the book its cheap enough

Joined:
Aug 10, 2003
Messages:
29,880
0
7. KingGargantuan♖♘♗♕♔♗♘♖

Joined:
Oct 4, 2001
Messages:
71,162
53
Location:
VABeach
i did search, kthx

8. MaineSucksOT Supporter

Joined:
Jan 5, 2005
Messages:
39,645
8
Location:
954
buy the full manual... its 20 bucks and worth it

9. ZaffirOT Supporter

Joined:
Mar 9, 2003
Messages:
38,275
0
Location:
Seattle
Maybe I'll buy the book when my next paycheck gets here.

10. Phineas Q StorkActive Member

Joined:
Aug 22, 2003
Messages:
7,419
0
Location:
TX
crackity laid it all out, i figured the book might have more info but i wasn't too impressed

11. BobertOT Supporter

Joined:
Jun 20, 2004
Messages:
26,594
2
Location:
!Chicago/Boston
i prefer having the book just because the formatting is better and easier to read

12. crucialkcthe earth is flat

Joined:
Apr 6, 2004
Messages:
3,397
0
Location:
kansas city
who all is on this right now? results?

*sorry can't search, i'm a cheapass

Joined:
Oct 21, 2002
Messages:
14,736
0
Location:
Murfreesboro, TN Rep: ★
.

Joined:
Apr 6, 2004
Messages:
3,397
0
Location:
kansas city

15. crucialkcthe earth is flat

Joined:
Apr 6, 2004
Messages:
3,397
0
Location:
kansas city
goddamn it, hard to tell progress since your shoulder is all fucked.

Joined:
Oct 21, 2002
Messages:
14,736
0
Location:
Murfreesboro, TN Rep: ★
yeah pretty much

Joined:
Oct 21, 2002
Messages:
14,736
0
Location:
Murfreesboro, TN Rep: ★
Main does it. check his log

18. GTLifterBanned

Joined:
Feb 28, 2005
Messages:
62,453
1
Location:
Durty Durty ATL Niggah
no, he laid out the training 3 times a week book that came out a few months ago. the current 5/3/1 is training 4 days a week!

my thoughts:

I spent a while trying to gather all the info from various sources on the 'net and while the book has nothing ground breaking it is only \$20. The convinence of having it all in one place is nice.

19. gsxtasydLift Big........Eat Big........Sleep Big........GE

Joined:
May 27, 2001
Messages:
4,251
0
Location:
San Diego-Back in Cali, Love it.
werd. plus its good to support someone like Wendler.

Joined:
Oct 21, 2002
Messages:
14,736
0
Location:
Murfreesboro, TN Rep: ★
.

21. fatmoocowboredOT Supporter

Joined:
Aug 27, 2002
Messages:
18,330
313
Location:
the intarweb
Are there really that many people walking around saying "Man I do squats and deadlifts twice a week and I eat 300 grams of protien a day, if only I had someone to tell me what percentage of my 1rm to do at each workout I could finally make some gains"

22. GTLifterBanned

Joined:
Feb 28, 2005
Messages:
62,453
1
Location:
Durty Durty ATL Niggah
It forces you to leave your ego at the door which is a problem a lot of people have, myself included.

23. BobertOT Supporter

Joined:
Jun 20, 2004
Messages:
26,594
2
Location:
!Chicago/Boston
I saw tons of progress using this, even if it felt like I was being a pussy for awhile.

24. RalphLActive Member

Joined:
Nov 13, 2004
Messages:
14,951
1
Location:
CT/Philly
Any reason to do DB rows on bench day and chins on military press day?

25. mandrewNew Member

Joined:
Aug 25, 2008
Messages:
5,233
0
Location:
S.F.
did it for like 5 months from dec. 08 to may 09.

Military press went from 135 x 1 to 150 x 5
Deadlift went from 405 x 1 to 435 x 3
Box squat went from 250 x 3 to 275 x 5 or 6
I didn't work too much on bench but my CG went from 165 x 5 to 185 x 7

Before that my trianing was ridiculously dumb and my diet sucked ass... Started eating more and gaining weight combined with doing 5/3/1 I made some OK gains. The best thing about 5/3/1 is my rep strength went way up... Whatever my 1RM had been previously now was something I could do 6-8 times in most instances. Kicked ass.