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Author Topic: Wendler's 5/3/1  (Read 6652 times)
burn2live
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« on: June 28, 2009, 01:36:24 PM »

Ok, I have heard a lot of good things about this. What way does it work? ie sets reps percentages and suitable lifts?

Thanks
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thewickedtruth
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« Reply #1 on: June 30, 2009, 06:16:43 PM »

loving it.. and it's doing big things for myself and a few of my clients that are using it! I don't mess with the percentages though.. i go right with it. wendler's program recommends using your max, subtracting 10% from that, and then laying out the programs percentages based on teh adjusted number but we don't. Too, if you follow a standard prep, progression, and performance phasing template wiht it and your accessory work, you should have no problem hitting PR's and then some!
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« Reply #2 on: June 30, 2009, 08:35:57 PM »

Anyone have a good link for this?
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jon cole
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« Reply #3 on: June 30, 2009, 11:05:02 PM »

everything about 5/3/1


"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
1 / 3

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
2 / 3
t
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"
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asstropin
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« Reply #4 on: July 01, 2009, 10:20:15 AM »

Thanks. Im only doing 3 days right now anyway so that would work well. It's a little more structured than mine.
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« Reply #5 on: July 01, 2009, 11:40:10 AM »

Its the program Im using. You can read about it in my log at EFS

http://asp.elitefts.com/qa/training-logs.asp?tid=173&__N=The%201000lbs%20Pursuit

Jason
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« Reply #6 on: July 01, 2009, 12:09:43 PM »

Its the program Im using. You can read about it in my log at EFS

http://asp.elitefts.com/qa/training-logs.asp?tid=173&__N=The%201000lbs%20Pursuit

Jason

Nice job on the 870! What will you be shooting for in your next meet?
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burn2live
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« Reply #7 on: July 01, 2009, 03:55:26 PM »

Thanks for the great post jon, exactly what I was looking for. I'll look over it in more detail when I have some more time. No doubt I'll have more questions for you  Smiley Thanks again!
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BFP
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« Reply #8 on: July 01, 2009, 09:24:06 PM »

Nice job on the 870! What will you be shooting for in your next meet?

Hopefully over 1000. I really have no idea though. i hate to try and predict numbers.
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« Reply #9 on: July 01, 2009, 11:19:42 PM »

Hopefully over 1000. I really have no idea though. i hate to try and predict numbers.
Dont we all?
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burn2live
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« Reply #10 on: July 02, 2009, 04:48:40 PM »

Hopefully over 1000. I really have no idea though. i hate to try and predict numbers.

Sick
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