wendler 5/3/1 is the new hotness?

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

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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  2. CrackityJones

    CrackityJones OT Supporter

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    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
     
  3. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    don't do a search or check the log section, that's for sure
     
  4. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    god nevermind somebody already spoonfed you
     
  5. grimstone

    grimstone magic murda bag OT Supporter

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    buy the book its cheap enough
     
  6. deznutz

    deznutz New Member

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  7. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i did search, kthx
     
  8. MaineSucks

    MaineSucks OT Supporter

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    buy the full manual... its 20 bucks and worth it
     
  9. Zaffir

    Zaffir OT Supporter

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    Maybe I'll buy the book when my next paycheck gets here.
     
  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    crackity laid it all out, i figured the book might have more info but i wasn't too impressed
     
  11. Bobert

    Bobert OT Supporter

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    i prefer having the book just because the formatting is better and easier to read :o
     
  12. crucialkc

    crucialkc the earth is flat

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    who all is on this right now? results?

















    *sorry can't search, i'm a cheapass
     
  13. Blade

    Blade Time to swolercize

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    .
    :wavey:
     
  14. crucialkc

    crucialkc the earth is flat

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    thanks I'll peep your log
     
  15. crucialkc

    crucialkc the earth is flat

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    goddamn it, hard to tell progress since your shoulder is all fucked.
     
  16. Blade

    Blade Time to swolercize

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    yeah pretty much :hs:
     
  17. Blade

    Blade Time to swolercize

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    Main does it. check his log
     
  18. GTLifter

    GTLifter Banned

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    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! :eek3:




    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. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    werd. plus its good to support someone like Wendler.
     
  20. Blade

    Blade Time to swolercize

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    .
     
  21. fatmoocow

    fatmoocow bored OT Supporter

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    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. GTLifter

    GTLifter Banned

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    It forces you to leave your ego at the door which is a problem a lot of people have, myself included.
     
  23. Bobert

    Bobert OT Supporter

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    :werd: I saw tons of progress using this, even if it felt like I was being a pussy for awhile.
     
  24. RalphL

    RalphL Active Member

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    Any reason to do DB rows on bench day and chins on military press day?
     
  25. mandrew

    mandrew New Member

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    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.
     
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