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5/3/1 Jim Wendler
- Thread starter ATyler
- Start date
Phineas
Registered
I plan on going for 5/3/1 sometime in the winter. I got my eyes on Westside next.
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- Oct 18, 2009
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- Curling in the squat rack!!!!!!!!
I might try 5/3/1 on my next bulk. If I do i'll replace the military press with weighted pull-ups.
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
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?
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
531
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
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
You're right - I had forgotten about that "variation" until I went back and reviewed a bit.
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/mi_m1608/is_3_25/ai_n31506106/?tag=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
From this article
http://findarticles.com/p/articles/mi_m1608/is_3_25/ai_n31506106/?tag=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
how would you advise this program to be done properly ? what exercises on what days
Just follow the book's examples -- the whole routine is outlined in simple terms.
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.
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.
nova1970sb
Registered
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.
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.
