Thread: 5/3/1 Jim Wendler

5/3/1 is a great program, if you work hard you should see really good results from it!

I plan on going for 5/3/1 sometime in the winter. I got my eyes on Westside next.

Used 5/3/1 for main lifts for about the past year. I've seen steady progress on all lifts. Currently, it's my favorite strength-focused training regimen of all those I've tried.

Nice so far I really like it. In the article its says to not customize it. But I was thinking about adding maybe an exercise or two after I do the three lifts for the day

What 3 lifts per day are you doing? What are you planning on adding?

One more for being a fan of the program.

is it mot one life per day followed by accessory work? I am not all that familiar with it but I thought???

Yes. One main lift followed by two accessory movements. The main lift is periodized by the book's instructions and the overall programming is divided into four weeks cycles.

I might try 5/3/1 on my next bulk. If I do i'll replace the military press with weighted pull-ups.

Originally Posted by ATyler

Nice so far I really like it. In the article its says to not customize it. But I was thinking about adding maybe an exercise or two after I do the three lifts for the day

Yeah, I followed the program to the letter for the first few cycles that I was on it. Now I've changed some stuff, mainly just added in a bit more accessory work - dips, curls, calves, leg extensions, etc.

for workout 1 it has 3x5 shoulder press, 5x15 dips, chin up 5x10. Workout 2 deadlift 3x5, good morning 5x12, hanging leg raise 5x15. Workout 3 bench press 3x5, dumbbell chest press 5x15, dumbbell row 5x5. Workout 4 squat 3x5, leg press 5x15, leg curl 5x10.
I was just going to add some curls, tricep exercises, and maybe some calf raises

Originally Posted by ATyler

for workout 1 it has 3x5 shoulder press, 5x15 dips, chin up 5x10. Workout 2 deadlift 3x5, good morning 5x12, hanging leg raise 5x15. Workout 3 bench press 3x5, dumbbell chest press 5x15, dumbbell row 5x5. Workout 4 squat 3x5, leg press 5x15, leg curl 5x10.
I was just going to add some curls, tricep exercises, and maybe some calf raises

Are you not using any of the supplemental suggestions? The Big But Boring routine, for example?

His routine looks like / is the Triumvirate Program.

No I haven't heard about the big but boring. "Marat" was actually the one that suggested 5/3/1 to me. I googled it and them just printed off an article from www.t-nation.com

Im on third cycle of 5/3/1 and really like it.

My take on it is that there is no magic exercies, of combination of exercises, or periodaztion scheme.

My opinion is that it "works" because it forces a very manageable and measurable progression. I never understood the utility of 2.5 or 5 pound plates before

It is great for chronic overtrainers like me!

PS - find a template that you can download - a lot of math involved

Originally Posted by Marat

His routine looks like / is the Triumvirate Program.

You're right - I had forgotten about that "variation" until I went back and reviewed a bit.

that would be a good idea DK1. It is kinda a drag having to find %s before each workout

The book shows how to set up an excel template to have all the intensities figured out a month ahead of time. Every month following, one just needs to change the 4 max numbers.

I'm planning on doing 5/3/1 next. But when I sit down to plan it out I'm noticing that it seems unbalanced

From this article
http://findarticles.com/p/articles/m...g=content;col1

WORKOUT A
1 BARBELL SHOULDER PRESS [V PUSH] 2 LAT/UPPER-BACK EXERCISE [V/H PULL]
3 SHOULDER/CHEST EXERCISE [V/H PUSH]

WORKOUT B
1 DEADLIFT 2 HAMSTRING/LOWER-BACK EXERCISE
3 AB EXERCISE

WORKOUT C
1 BENCH PRESS [H PUSH]
2 LAT/UPPER-BACK EXERCISE [V/H PULL]
3 SHOULDER/CHEST EXERCISE [V/H PUSH]

WORKOUT D
1 SQUAT 2 QUAD EXERCISE
3 AB EXERCISE

So that's 4 upper pushes and 2 upper pulls. At first I thought no problem, I'll just add two more upper pulls. But then there are way more uppers than lowers. If I add more lowers, you may as well not call it 5/3/1 any more

Am I missing something? I'm thinking of doing the following workout but it just seems unbalanced. Maybe I can replace the Incline DB Bench with some DB rows, even though it is a lat exercise and not a shoulder/chest like Wendler prescribes?

A
Shoulder press
Bent BB Row
Incline DB Bench

B
Dead
GHR
ABS

C
Bench
Pullups/Chins
Corner Press

D
Squat
Quad
Abs

Buy the book. Don't over-think it. You have good enthusiasm though.

how would you advise this program to be done properly ? what exercises on what days

Originally Posted by Marat

Buy the book. Don't over-think it. You have good enthusiasm though.

Just follow the book's examples -- the whole routine is outlined in simple terms.

how much do you make per sale?

Originally Posted by premo

how would you advise this program to be done properly ? what exercises on what days

Here's an example of a split I've done between my Westside routines;


Mon
Military Press 5/3/1
Accesssory Work


Tue
Squat 5/3/1
Accessory Work

Wed
Off

Thur
Bench 5/3/1

Fri
Deads 5/3/1
Accessory Work

Sat
Small Flush Work

Sun
Off


The nice thing about the 5/3/1 program is it's very universal & can be used for BBing, PLing, Strength, etc. Where a routine like Westside is mostly geared towards PLing.

Originally Posted by Marat

Buy the book. Don't over-think it. You have good enthusiasm though.

This.
The program is very easy to follow, and can be very easily adapted to fit any sport. I have several clients using it from a hardgainer, an amateur bber, a pro-wrestler, a high school wrestler, a pro mma fighter, and myself for strongman. Really all you need to do is know your lifts that will benefit you most for your sport. If you need help setting it up, PM me.

i am on my second week, and i love it so far. have pushed myself out of what i thought i can do twice already!

In Wave three, and rep PRs are happening almost every session. I expected this because Jim Wendler knows what the fuck he's talking about.

The book is securely in my top 5 training books with Patrick's, John McAllum's, Paul Kelso's, and Super Squats. There is no bull in it, just a step by step on how to get results.

I am trying to figure out a good setup for it for what I want. I need to decide on the right exercises but I think I have a pretty good idea of what they'll be.