Lesson 4 Homework 5/3/1 Workout

Introduction to the Wendler 5/3/1 Routine

Jim Wendler’s 5/3/1 is all about starting with very light weights while progressing slowly and consistently. This extremely popular strength training program is based off of the rep schemes 5, 3, 1, as the name suggests. Throughout the routine you will work with percentages based off of your max, and strive to hit rep PR’s each workout.

Is Jim Wendler’s 5/3/1 for you?

5/3/1 can be used for all experience levels, but is generally recommended for intermediate athletes. If you are looking for short training sessions, and slow but steady progress, then 5/3/1/ might be great for you. Jim believes starting light allows a lifter more room to progress forward.

Brand new lifters are usually able to progress more quickly from a beginner routine due to practicing the lifts more frequently. Advanced lifters can benefit from its long term training focus.

Wendler 5/3/1 Explained

5/3/1 is built around cycles. Each cycle consists of 4 weeks. Each week you will be training either 3 or 4 days per week. Four days per week is ideal. Each day should be focused around one core lift. These lifts are Military Press, Deadlift, Bench Press, and Squat. If you decide to run this program on three days per week, you will still only perform one main lift per day. This means you will not perform the same lifts, on the same day, each week. You must perform all four lifts before repeating.

You will have rep-set goals for all of the major lifts each week.

Week 1: 3×5 (3 sets of 5 reps)

Week 2: 3×3 (3 sets of 3 reps)

Week 3: 3×5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep)

Week 4: Deloading (3 sets of 5 reps)

Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights.

5/3/1 Example Week

Day 1Day 2Day 3Day 4
Warm-UpWarm-UpWarm-UpWarm-Up
Standing Military PressDeadliftBench PressSquat
Assistance ExercisesAssistance ExercisesAssistance ExercisesAssistance Exercises

Picking the Weights

When choosing your beginning weights you must first know your maxes for the main 4 lifts. You will then want to take 90% of your maxes; these will be the numbers you base your first cycle (first 4 weeks) off of. For example, your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here’s how it works:

5/3/1 Cycle

 Week 1Week 2Week 3Week 4
Set 165% x 570% x 375% x 540% x 5
Set 275% x 580% x 385% x 350% x 5
Set 385% x 5+90% x 3+95% x 1+60% x 5

You may notice the last set shows 5+, 3+, and 1+. During these sets you will be going for as many reps as possible. You do not want to go to failure, but your goal should be a new rep record each workout.

Let’s go over an example. We’ll go ahead and choose the deadlift as our lift.

5/3/1 Example Cycle

 Week 1Week2Week 3Week 4
Set 165% of 450 = 292.5 Lb x 570% of 450 = 315 Lb x 375% of 450 = 337.5 Lb x 540% of 450 = 180 Lb x 5
Set 275% of 450 = 337.5 Lb x 580% of 450 = 360 Lb x 385% of 450 = 382.5 Lb x 350% of 450 = 225 Lb x 5
Set 385% of 450 = 382.5 Lb x 5+90% of 405 = 382.5 Lb x 3+95% of 450 = 427.5 Lb x 1+60% of 450 = 270 Lb x 5

After finishing your first cycle (first 4 weeks) you will add 5 Lb to your 1 rep max for the upper body exercises (bench press and military press), and 10 Lb to your 1 rep max for your lower body exercises (squat and deadlift) and recalculate your working numbers.

Assistance Work

You may perform assistance exercises alongside 5/3/1. But remember these are for assistance and should not take away from your main lifts. There are several different ways you can include assistance exercises into your 5/3/1 routine. Examples are as follows:

After performing your prescribed working sets and reps follow them up with 5 sets of 10 reps of the same exercise. This is the most popular of the choices.

You want to limit each workout to only 3 exercises, including the main lift. Only 2 lifts will be assistance exercises. You will need to experiment and figure out which exercises are the most beneficial for you.

  • Dave Tate’s Periodization Bible –

Specific exercises are mentioned in Jim Wendler’s book. This was inspired by an article Dave Tate wrote.

  • I’m Not Doing Jack Shit –

You do not perform any assistance work. You go to the gym to perform your main lifts, and that’s it. This is not recommended, unless you have limited time.

Here you will perform all assistance exercises using your bodyweight. It is recommended that you do a minimum of 75 reps per exercise.

Full Wendler 5/3/1 Routine

Below is the full routine, and a link where you can customize, print, or download to your device. Just plug in your max, and let it do the calculations. Bring a pen to the gym, and scribble off the days/sets as you go! To edit the spreadsheet customized to your lifts, click HERE. You can also print, or download.

Progression and Gain

The game of lifting isn’t an eight-week pursuit. It doesn’t last as long as your latest program does. It’s a lifetime pursuit.

5/3/1 is not about your one rep max. It is set up to break multiple “rep personal records”. You should be aiming to break your maxes from the previous cycle, in your next cycle.

After finishing a cycle, add 5 Lb to your 1 RM for upper body movements, and 10 Lb to your 1 RM for lower body movements and recalculate your training weights.

Stalling

If you stall, or max out on a lift, reset your working number. Recalculate your 1 rep max, take 90% of that, and start the program again. You only need to reset the lift(s) that you have stalled on. Continue with the other lifts as prescribed.

Tips for Wendler’s 5/3/1

  • Do not customize the program. You must follow the program as written to get maximum results.
  • Start with the right weights and progress slowly. Do not rush it!
  • Do not train more than two days in a row.
  • Do conditioning work whenever possible. Jim likes hill sprints, just never the day before lower body training.
  • Eat and sleep properly!
  • Military Press can optionally be substituted for Dips as accessory.
  • Jim recommends the Conventional Deadlift over the Sumo Deadlift as a 5/3/1 movement.

History

Jim Wendler created the 5/3/1 program because he was tired of all the arguing about strength training theory. He did not want to think about what to do when going to gym. All he wanted was something that simple and easy to follow.

I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done. – Jim Wendler

A Year of Progress on 5/3/1 (by Gabriel Malone)

Jim Wendler’s Original 5/3/1 and his new follow-up: Beyond 5/3/1

Click here or Scroll down to watch the video instructions and download the spreadsheets.

Since I started powerlifting, I’ve had a few workouts that I really liked. The first was the Madcow 5×5 version of Bill Starr’s 5×5 routine, and the second was Sheiko. (The Sheiko volume about killed me tho cuz I wasn’t prepped well enough for it. DOH! BUT, I loved it!).  Other routines I really like were the Texas Method and Smolov.  However, I didn’t give the Smolov routine the amount of respect it deserves and ended up with a strained hip flexor. Double Doh!

I still use Jim Wendler’s 5/3/1 workout routine and have combined it with the Texas Method at times.  If you haven’t read the book, I highly recommend getting your hands on it.  Even better, buy it so you can go back to it like I do from time to time. Jim Wendler 5/3/1 Book (2nd Edition): The Simplest and Most Effective Training System for Raw Strength.

5/3/1 Workout Breakdown

  • Train 3-4 days per week
  • One day will be devoted to the standing military press, one day to the parallel squat, one day to the deadlift and one day to the bench press.
  • Each training cycle lasts 4 weeks.
  • The first week you will do 3 sets of 5 reps (3×5).
  • The second week you will do 3 sets of 3 reps (3×3).
  • The third week you will do 1 set of 5 reps,1 set of 3 reps and 1 set of 1 rep (5/3/1).
  • The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.
  • After the fourth week, you begin again with 3 sets of 5 reps.
  • Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.

Emphasize Big, Multi-Joint Compound Movements

For years I did a lot of isolation exercises; Curls, Tricep extensions, Leg extensions, etc etc etc… I also did a couple compound movements like squat and bench, but I never really focused on compound multi-joint movements. MAN, WHAT A WASTE OF YEARS THAT WAS!!

Mult-joint compound movements build the most muscle and work all these smaller muscles in addition. People are baffled when I tell them I rarely if ever do curls. Actually can’t remember the last time I did a bicep curl. Also, I’ve always had problems with tiny calves and hated it. Amazingly, when I started focusing on the big compound lifts, my calves actually grew. (They’re still small in my mind, but they’re better than before.)

Start Too Light & Progress Slowly

We all want to make huge gains fast, and in the beginning this is possible. However, the longer we train, the slower the progress becomes. That’s why, with this program it’s all about starting light and progressing slowly. You will hit a point where it starts getting much harder and that’s when you learn to appreciate the deload weeks.

Break Personal Records (PR’s)

Another big thing about the 5/3/1 program is breaking personal records. That could be in weight or reps. If at the beginning of one cycle you’re only benching 225lbs x 5, but then the next cycle you hit 7 reps, then you’re getting stronger…. obviously.

Buy Wendler’s book(s) [5/3/1 for Powerlifting and/or Jim Wendler 5/3/1 Book (2nd Edition)]

I highly recommend taking the Wendler 5/3/1 workout program for a test drive for at least 12 weeks.

The Jim Wendler 5-3-1 Workout Spreadsheet

I love automating things (lazy) to make my life easier (lazy) and more efficient (lazy), so I created a 531 workout spreadsheet that will auto calculate all your numbers after the first week.

TWO Spreadsheet Benefits TABS Below...
Benefits of these spreadsheets include but are not limited to… (Note: Originally I only had benefits for us dudes, but I recently had a comment that I should have benefits for the ladies too).  So, ladies, let me know if I should add any more.  I’m just guessing right now. ha!

  • Hair regrowth
  • You’ll get a hot sex crazed girlfriend (Warning, don’t expose your new girlfriend to these spreadsheets or she’ll probly get pregnant because of all the pent up testosterone laden manliness that exists within said spreadsheets.)
  • Your new girlfriend will invite her hot friends over and ask you to have a naked pillow fight that will evolve into a night of body shots and “other” fun activities.
  • Cures impotence! (which is super sweet now that you have a hot sex fiend girlfriend that likes to invite her hot friends over for shenanigans).
  • Your dog will stop licking his balls in public.
  • You’ll even win the lottery!
  • Creepers at the gym will suddenly be blinded and stumble into “that guy with roid rage” and you will never see the creepers again.
  • Dudes will start asking “you” for advice instead of just randomly giving you unsolicited “lifting tips.”
  • That guy (or girl for that matter) you think is hot will finally say hi, and will turn out not to be a meat head (or meat-ette head), but is actually quite intelligent and enjoys long walks on the beach, sunsets, and picking up heavy thangs.
  • Cures impotence! (Just whisper to your man that you’re now using this spreadsheet… And stand back)!
  • Your dog will stop licking his balls in public.
  • You’ll win the lottery twice!
  • Since I couldn’t make up my mind, I created 2 versions of the 5/3/1 workout spreadsheet.  Originally I had 4 versions (two that rounded and two that didn’t) but that is completely unnecessary because you can just round them in your head. Duh.  PLUS, it’s nice if you plan on Microloading Fractional Plates – DIY.

    There are “Destructions” in the first tab, but most times I’m not good at explaining things via the good ole fancy shmancy written word using the Engrish alphabet in a way that convey’s the message that I am trying to convey so that the reader can understand what I’m trying to convey when I convey it in a way that allows for easily understanding said conveyed instructions.

    >> BE SURE To WATCH THIS REALLY BORING VIDEO (from my previous site DIY Strength Training) ON HOW I USE THE 531 SPREADSHEETS, and Then… Check out the shorter “updated” video… and then download the spreadsheets below it…

    Portrait Version Total Time: ~8min
    Note: This video also applies to the Landscape Version

    Updated Version Total Time: ~4min

    Get Updates
    Get Notified of Updates. Yes sometimes I do update these or create new super duper awesome spreadsheets, and if you don’t sign up, you’ll never know about it. SOOOO…….. Sign up for updates and your life will be complete.

    WE WILL NEVER SPAM YOU OR SELL YOUR EMAIL.
    >>> This is for Workout Spreadsheet Related Updates Only! <<<

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    the head and shoulders with a blunt object.

    ALSO… Please leave a comment below letting me know what you think or if you have any questions or problems with my version of Wendler’s 531 routine.

    Download Both Versions together (Zipped)

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