Discussion in 'Fitness & Nutrition' started by KingGargantuan, Jul 24, 2009.
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
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 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:
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:
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
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
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
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
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
Jim Wendler's 5/3/1 Logbook Calculator
don't do a search or check the log section, that's for sure
god nevermind somebody already spoonfed you
buy the book its cheap enough
i did search, kthx
buy the full manual... its 20 bucks and worth it
Maybe I'll buy the book when my next paycheck gets here.
crackity laid it all out, i figured the book might have more info but i wasn't too impressed
i prefer having the book just because the formatting is better and easier to read
who all is on this right now? results?
*sorry can't search, i'm a cheapass
thanks I'll peep your log
goddamn it, hard to tell progress since your shoulder is all fucked.
yeah pretty much
Main does it. check his log
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!
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.
werd. plus its good to support someone like Wendler.
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"
It forces you to leave your ego at the door which is a problem a lot of people have, myself included.
I saw tons of progress using this, even if it felt like I was being a pussy for awhile.
Any reason to do DB rows on bench day and chins on military press day?
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.