Wendler 5/3/1 Program

Training Powerlifting
561

Hey, not to hijack this thread, but I was wanting to try mixing some strongman training with 5/3/1. I was going to do the two day a week template from the book with events being the third day. Here is what I was thinking:

Week 1

Tuesday:
Bench press
Accessory

Thursday:
Squat
Accessory

Sunday:
Events-
-Stones
-Farmers walk
-Log press

Week 2:

Tue:
Overhead Press
Accessory

Thu:
Deadlift
Accessory

Sun:
Events-
-Yoke
-Tire Flip
-Truck Pull/Push

Obviously this is a rough outline, but I just want to see if I’m on the right track. What do you guys think?

562

[quote]ultimatethor wrote:
Hey, not to hijack this thread, but I was wanting to try mixing some strongman training with 5/3/1. I was going to do the two day a week template from the book with events being the third day. Here is what I was thinking:

Week 1

Tuesday:
Bench press
Accessory

Thursday:
Squat
Accessory

Sunday:
Events-
-Stones
-Farmers walk
-Log press

Week 2:

Tue:
Overhead Press
Accessory

Thu:
Deadlift
Accessory

Sun:
Events-
-Yoke
-Tire Flip
-Truck Pull/Push

Obviously this is a rough outline, but I just want to see if I’m on the right track. What do you guys think?[/quote]

What about using the north of vag approach and supplementing the conditioning phase say hill sprints for tyre flips, could that be possible?

563

[quote]irishlifting wrote:
ultimatethor wrote:
Hey, not to hijack this thread, but I was wanting to try mixing some strongman training with 5/3/1. I was going to do the two day a week template from the book with events being the third day. Here is what I was thinking:

Week 1

Tuesday:
Bench press
Accessory

Thursday:
Squat
Accessory

Sunday:
Events-
-Stones
-Farmers walk
-Log press

Week 2:

Tue:
Overhead Press
Accessory

Thu:
Deadlift
Accessory

Sun:
Events-
-Yoke
-Tire Flip
-Truck Pull/Push

Obviously this is a rough outline, but I just want to see if I’m on the right track. What do you guys think?

What about using the north of vag approach and supplementing the conditioning phase say hill sprints for tyre flips, could that be possible?
[/quote]

Or taking one event and adding it as an accessory. for instance, with Boring But Big, after military press, do log press for accessory instead of 5x10 military, then chins.

For deadlift, use tire flips as the accessory instead of 5x10 deadlift, then do abz.

On Squat, substitute Stones for 5x10 squats, then do pull throughs.

On Bench, substitute farmers walks for 5x10 bench, the do kroc rows.

You may not want to do the event on the days I laid out, because Im not a strongman guy and you know more than me about that. But, since I think strongman events are all about reps/distance/time, that might be a good approach.

564

Well, since I’d be training with a group on the weekend, I’d prefer to keep the events all on one day instead of after my main lift. Plus, it would keep setup to a mininum as I have limited time to train during the week (hence the 2 day a week option).

565

I did it like this

Monday Deadlift 5/3/1

Wednesday Log Press 5/3/1

Thursday Front Squat 5/3/1 (I rarely did this but should have)

Saturday Events 3-4 events

Sunday I would sometimes do some light upper body acc stuff

I really focused on upper body stuff as my upper body strength and size was far lacking compared to my lower body strength. I also found that pulling every week is what works for my deadlift.

I think your plan looks solid for strongman IMO

566

[quote]Kalle wrote:
I did it like this

Monday Deadlift 5/3/1

Wednesday Log Press 5/3/1

Thursday Front Squat 5/3/1 (I rarely did this but should have)

Saturday Events 3-4 events

Sunday I would sometimes do some light upper body acc stuff

I really focused on upper body stuff as my upper body strength and size was far lacking compared to my lower body strength. I also found that pulling every week is what works for my deadlift.

I think your plan looks solid for strongman IMO[/quote]

Thanks for the feed back. I compete in PL as well so I’m trying to find the best of all worlds. The input is appreciated.

567

Jim,

I just purchased your 5/3/1 ebook.

To sum up “Fit”…would be Moving North of Vag.

The section “origin of 5/3/1” pretty much sums me up (minus 200lbs off the squat, and I have never used a monolift).

I just want to get in shape (Yes I know round is a shape)

The more I read the manual as well as other posts, this program looks like it will help me with what I want

PS I dont want to turn this into a music thread…but have you checked out “cough” yet?

[quote]Jim Wendler wrote:

Yes. Getting stronger and more fit is simply combining a quality strength training program with a conditioning program that compliments each other. They cannot exist independently.

Getting “fit” is a goal I know nothing about - to me being “fit” AND “strong” would be pulling 700 and running a sub 6:00 minute mile. Is this your definition? Probably not. So figure out what being “fit” is to you and strive for it.

[/quote]

568

[quote]ultimatethor wrote:
Hey, not to hijack this thread, but I was wanting to try mixing some strongman training with 5/3/1. I was going to do the two day a week template from the book with events being the third day. Here is what I was thinking:

Week 1

Tuesday:
Bench press
Accessory

Thursday:
Squat
Accessory

Sunday:
Events-
-Stones
-Farmers walk
-Log press

Week 2:

Tue:
Overhead Press
Accessory

Thu:
Deadlift
Accessory

Sun:
Events-
-Yoke
-Tire Flip
-Truck Pull/Push

Obviously this is a rough outline, but I just want to see if I’m on the right track. What do you guys think?[/quote]

I think your setup looks fine.

569

[quote]DCR wrote:
Jim,

I just purchased your 5/3/1 ebook.

To sum up “Fit”…would be Moving North of Vag.

The section “origin of 5/3/1” pretty much sums me up (minus 200lbs off the squat, and I have never used a monolift).

I just want to get in shape (Yes I know round is a shape)

The more I read the manual as well as other posts, this program looks like it will help me with what I want

PS I dont want to turn this into a music thread…but have you checked out “cough” yet?

[/quote]

If you want to move North of Vag - just do it. That’s as simple as I can get. Make a committment to it and drop out.

As for Cough - I’m very familiar with these guys. Love their “Slower” t-shirt.

570

Just wanna ask some of the more experienced guys with 5/3/1 if any of you lik me werent as used to hitting higher reps did you find the last set a little more difficult than expected. I’m using less than 90% closer to 85% for maxes but found the last set of main lift quite tough with relatively ligth weight. Any thoughts from you guys?

571

[quote]irishlifting wrote:
Just wanna ask some of the more experienced guys with 5/3/1 if any of you lik me werent as used to hitting higher reps did you find the last set a little more difficult than expected. I’m using less than 90% closer to 85% for maxes but found the last set of main lift quite tough with relatively ligth weight. Any thoughts from you guys? [/quote]

I had done 3x5 and 5x5 prior to this … it was difficult at first. I guess because I didn’t have good work capacity or whatever you want to label it. Not an issue now.

572

[quote]irishlifting wrote:
Just wanna ask some of the more experienced guys with 5/3/1 if any of you lik me werent as used to hitting higher reps did you find the last set a little more difficult than expected. I’m using less than 90% closer to 85% for maxes but found the last set of main lift quite tough with relatively ligth weight. Any thoughts from you guys? [/quote]

I had been using Dave Tate’s old Westside for Beginners template. My first week on 5/3/1 (boring but big) really beat me down. I had to make several downward adjustments on my training maxes. The rep work was the hardest part of it, I was just not used to doing that many reps. Jim’s advice is always to lower your training max. I followed it, and it works.

old lardass

573

I don’t know if anyone has mentioned this yet or not, but are most of you guys using the seated or standing military press on that given day? Thanks.

574

Standing. That’s what is recommended.

575

[quote]DF85 wrote:
I am pretty sure 5/3/1 is the best training methoed ever.

I would never claim that or even think that. The biggest problem I had with training programs, at least when they are written for the masses is when you see something like this:

Squat - 4 sets of 8 reps

How heavy? Where is the progression from one workout to the next? Where does one start? I can see and understand writing some basic sets/reps for assistance work but for a squat, bench, deadlift (or any other big, compound lift)…that is absurd.

All I wanted to do is have a simple starting point, a definitive workout for each day (reps, sets, %) and a logical progression to the next workout and the next month, etc. That’s all that this is - a simple and proven way to get from point A to point B. Putting some haphazard sets and reps to an exercise and expect anyone (beginner to advanced) to make progress isn’t exactly a recipe for success.[/quote]

This post from Jim sums up why I think this is a good routine. And the fact that you go all out on the last set, that “takes up the slack” so to speak: if the prescribed rep/set/% is a bit low, then going all out fixes that hole.

It prevents people following a cookie cutter, pre-determined routine that turns out to be too little workload for them to get an adaption. It makes sure they get enough workload where it counts, at the heavy end, magnificent!

I am at the end of the first 4 weeks and have to say I feel pretty beat up in this deload week. I am sure Easter cheer didn’t help. But also I chose the heavier loading wave, like an idiot, not sure that was a good idea.

Considering switching to the lighter wave for the second month. That is nice flexibility. One of the good things about the template - easy to modify it, nudge it around. If you feel you need more intensity, go the lighter wave. If you feel you need more volume, go the heavier wave.

Not to mention the huge flexibility choosing whatever assistance you want.

576

Another question and before anybody posts it yes i am one of those people who thinks about simple things too much. If for example I complete 8X100lbs on my last set of 5X5, should I be more concerned with beating my new max from these reps or just equally/beating my prescribed reps on my final 3X3 set of the second week say 6X105lbs?

577

[quote]irishlifting wrote:
Another question and before anybody posts it yes i am one of those people who thinks about simple things too much. If for example I complete 8X100lbs on my last set of 5X5, should I be more concerned with beating my new max from these reps or just equally/beating my prescribed reps on my final 3X3 set of the second week say 6X105lbs? [/quote]

You meant 3x5 right? Pyramiding up in weight too, not at a constant?

As for the answer, why not just do 105 x8 if you can? I know I’m not Jim, and I haven’t trained 5/3/1 yet, but one of the things I found that really made DC work was just going all out on the big exercises and trying to smash to PRs.

One of the lads I train with from time to time is doing 5/3/1 and he’s found that the cumulative fatigue on certain days means he can’t break PR’s every week, but he sure as hell trys!!

578

[quote]irishlifting wrote:
Just wanna ask some of the more experienced guys with 5/3/1 if any of you lik me werent as used to hitting higher reps did you find the last set a little more difficult than expected. I’m using less than 90% closer to 85% for maxes but found the last set of main lift quite tough with relatively ligth weight. Any thoughts from you guys? [/quote]

Many people, including myself, who had existed on singles for so long do have trouble at first. There is a huge mental aspect with this training program and how to approach a set. What you have to rememeber is that changing your way of thinking (and your ability to do some more reps) is not going to change overnight. So be patient and give it some time.

579

[quote]Hanley wrote:
irishlifting wrote:
Another question and before anybody posts it yes i am one of those people who thinks about simple things too much. If for example I complete 8X100lbs on my last set of 5X5, should I be more concerned with beating my new max from these reps or just equally/beating my prescribed reps on my final 3X3 set of the second week say 6X105lbs?

You meant 3x5 right? Pyramiding up in weight too, not at a constant?

As for the answer, why not just do 105 x8 if you can? I know I’m not Jim, and I haven’t trained 5/3/1 yet, but one of the things I found that really made DC work was just going all out on the big exercises and trying to smash to PRs.

One of the lads I train with from time to time is doing 5/3/1 and he’s found that the cumulative fatigue on certain days means he can’t break PR’s every week, but he sure as hell trys!![/quote]

Yes something along those lines I was just reading the manual again! and its popped into my head if say i’m benching 100X10 on my last set of the 3X5 does that mean that using the calc in the manual as a rough guide my target to beat next session is 133, so therefore on my final set of 3X3 I would have to complete 105X9. Or does it just mean i have to hit the 105 for at least 3 and not necessarily be concerned on my total, cos a 5% increase is quite a jump even though the maxes are much lower?

Yes my head is completely done after reading this aswell.

580

[quote]irishlifting wrote:
Another question and before anybody posts it yes i am one of those people who thinks about simple things too much. If for example I complete 8X100lbs on my last set of 5X5, should I be more concerned with beating my new max from these reps or just equally/beating my prescribed reps on my final 3X3 set of the second week say 6X105lbs? [/quote]

Your first concern is to get the prescribed reps for the day - anything after that is fine. You are not always going to break a record. I use the reps and the 1RM formula as motivation for a set. Sometimes, it just doesn’t happen and I get the reps and call it a day.

It’s no big deal.

The key is to keep stepping forward and making progress. My intial run at this program was done without any sort of rep records and I still made progress. So remember that small steps add up in the long run.