Wendler's 5/3/1 Program - Part 3

Training Powerlifting
381

Q1.

What are your guys thoughts on the amount of assistance work?

Something like:

Military - Vertical Pull, Horizontal Push, Arms Superset
Deadlift - Single Leg Quad/Glute Focus, Abs
Bench - Horizontal Pull, Lateral/Rear Delt, Arms Superset
Squat - Posterior Chain, Abs

eg:

**Military Press, Weighted Pullups (3-5 sets of 4-6), Low Incline Db Press (3-5 sets of 8-10), Arms Superset

**Deadlift, Walking Lunges (3-5 sets of 6-8), Weighted Ab Work

**Bench Press, Dumbbell Row (3-5 sets of 8-10), Upright Row (3-5 sets of 10-15), Arms Superset

**Back Squat, Stiff Leg Deadlift from Floor (3-5 sets of 8-10), Bodyweight Abs

Occasionally changing the Assistance exercises around to something similar when I think its necessary.

Would that be sufficient? Im coming from something like WS4SB which has A LOT more assistance work and Im just a tad hesitant…

Q2.

Anyone have much experience doing it per the 3 days a week template? With my work schedule Im finding after 3-4 weeks I get tired/de-motivated going 4 times a week.

Thanks in advance

382

[quote]monatu wrote:

With my work schedule Im finding after 3-4 weeks I get tired/de-motivated going 4 times a week.

Thanks in advance[/quote]

Perfect timing for your deload. Should be ready to hit it hard again after that, no?

383

[quote]monatu wrote:
Q1.

What are your guys thoughts on the amount of assistance work?

Something like:

Military - Vertical Pull, Horizontal Push, Arms Superset
Deadlift - Single Leg Quad/Glute Focus, Abs
Bench - Horizontal Pull, Lateral/Rear Delt, Arms Superset
Squat - Posterior Chain, Abs

eg:

**Military Press, Weighted Pullups (3-5 sets of 4-6), Low Incline Db Press (3-5 sets of 8-10), Arms Superset

**Deadlift, Walking Lunges (3-5 sets of 6-8), Weighted Ab Work

**Bench Press, Dumbbell Row (3-5 sets of 8-10), Upright Row (3-5 sets of 10-15), Arms Superset

**Back Squat, Stiff Leg Deadlift from Floor (3-5 sets of 8-10), Bodyweight Abs

Occasionally changing the Assistance exercises around to something similar when I think its necessary.

Would that be sufficient? Im coming from something like WS4SB which has A LOT more assistance work and Im just a tad hesitant…

Q2.

Anyone have much experience doing it per the 3 days a week template? With my work schedule Im finding after 3-4 weeks I get tired/de-motivated going 4 times a week.

Thanks in advance[/quote]

Hi mate,

You’re accessory work is almost exactly the same as what I’m doing. I’ve just transitioned from WS4SB to this 5/3/1. Pretty much just took out the 2x/wk trap and rear delt work and kept everything else the same. Personally, I kept BSS/lunge variation for high reps on squat day and glute-ham/pullthroughs on deadlift day.

384

[quote]PHGN wrote:
OT wrote:
I’m not sure whether i should train 3 or 4 days a week. Specifically, I want to progress as fast as possible so i’m hesitant about doing 3 days a week, when a full cycle takes 6 weeks that way. I’m also hesitant about 4 days a week because i’m worried that i wont recover fast enough etc…

help?

A full cycle on the 3 day a week schedule takes 5 weeks not 6 because during the deload week you’ll be combining upper body and lower body lift on the same day.

You go through 13 cycles in a year on the 4 day a week and about 10 cycles on the 3 day a week.[/quote]

which days do you combine? i’ve got down:

  1. military press
  2. squat + deadlift
  3. bench press

as per “3 days a week” manual.

385

squat and deadlift are the money exercises, so don’t put them on the same day. most people have been putting military press on either squat or deadlift day.

Military press uses the least number of muscles, and they are all smaller muscles, so Military is the lift that you really should match with another lift.

Or you could do 4 back-to-back days…

386

I use a spreadsheet for determining the weight used for each lift. I’ve noticed that due to rounding, sometimes the weight increase from 2nd set to 3rd set is an extra 5lb. I’m wondering if there may be a benefit to shifting the “rounding up” from 1st to 2nd set. What I am thinking is that a smaller increase on the 3rd set may allow for an extra rep or two. Make sense or not worth the added complication?

387

[quote]jsdool wrote:
I use a spreadsheet for determining the weight used for each lift. I’ve noticed that due to rounding, sometimes the weight increase from 2nd set to 3rd set is an extra 5lb. I’m wondering if there may be a benefit to shifting the “rounding up” from 1st to 2nd set. What I am thinking is that a smaller increase on the 3rd set may allow for an extra rep or two. Make sense or not worth the added complication?[/quote]

Probably not worth the added complication.

388

[quote]mjnewland wrote:
squat and deadlift are the money exercises, so don’t put them on the same day. most people have been putting military press on either squat or deadlift day.

Military press uses the least number of muscles, and they are all smaller muscles, so Military is the lift that you really should match with another lift.

Or you could do 4 back-to-back days…[/quote]

this is in reference to the deload week right?

389

[quote]monatu wrote:
Q1.

What are your guys thoughts on the amount of assistance work?

Something like:

Military - Vertical Pull, Horizontal Push, Arms Superset
Deadlift - Single Leg Quad/Glute Focus, Abs
Bench - Horizontal Pull, Lateral/Rear Delt, Arms Superset
Squat - Posterior Chain, Abs

eg:

**Military Press, Weighted Pullups (3-5 sets of 4-6), Low Incline Db Press (3-5 sets of 8-10), Arms Superset

**Deadlift, Walking Lunges (3-5 sets of 6-8), Weighted Ab Work

**Bench Press, Dumbbell Row (3-5 sets of 8-10), Upright Row (3-5 sets of 10-15), Arms Superset

**Back Squat, Stiff Leg Deadlift from Floor (3-5 sets of 8-10), Bodyweight Abs

Occasionally changing the Assistance exercises around to something similar when I think its necessary.

Would that be sufficient? Im coming from something like WS4SB which has A LOT more assistance work and Im just a tad hesitant…

Q2.

Anyone have much experience doing it per the 3 days a week template? With my work schedule Im finding after 3-4 weeks I get tired/de-motivated going 4 times a week.

Thanks in advance[/quote]

I found doing a bit more assistance work has really helped me out, but then again I’ve been going 4x a week, not 3…and am also coming off of WS4SB routine.
Your template looks pretty good, I would just add maybe a quad/unilateral movement and a posterior chain movement on both lower body days; such as step ups, bulgarian split squats, front squats, good mornings, 45 degree back extensions, pull throughs, etc. I’ve found although this adds a bit more volume/time to the workout, the results you get from doing this regularly help build a crazy strong lower body.

Just my .02

390

Hay Guys,

I’m currently retesting all my 1RM after a 4 week mini cycle before I start my 3 month Dec - Feb training block.
Yesterday doing bench I went for 150kgs (330lbs) and missed it at about the height of a 2 board press. I haven’t really done board press before but am considering incorporating it into my next cycle. Has anyone had experience using board pressing for assistance work?

Cheers,

Sherro

391

[quote]sherro wrote:
Hay Guys,

I’m currently retesting all my 1RM after a 4 week mini cycle before I start my 3 month Dec - Feb training block.
Yesterday doing bench I went for 150kgs (330lbs) and missed it at about the height of a 2 board press. I haven’t really done board press before but am considering incorporating it into my next cycle. Has anyone had experience using board pressing for assistance work?

Cheers,

Sherro[/quote]

Boards, chains, bands and other gear work changes the program. Wendler doesn’t recommend it. You missed a lift, just keep plugging away using the program the way it was designed.

392

[quote]TheDudeAbides wrote:
You should be fine with 4 days. I’m 31 and do 4 days/week, three of them in a row. I had to do four days in a row last week because of scheduling. It is doable.

I do

M - military
T - squat
W - bench
F or Sat - deadlift
[/quote]

I’m even older than TheDude and 4 days/week works for me so far. I break it up like this:

Sun - Military
Mon - Dead
Wed - Bench
Fri - Squat

393

are there any negative affects of starting the week with a lower body movement? Seems like there’d be no reason, but most of the schedules i’ve seen start with upper.

394

[quote]OT wrote:
are there any negative affects of starting the week with a lower body movement? Seems like there’d be no reason, but most of the schedules i’ve seen start with upper.[/quote]

Doesn’t matter, unless you run marathon every Sunday.

395

[quote]OT wrote:
are there any negative affects of starting the week with a lower body movement? Seems like there’d be no reason, but most of the schedules i’ve seen start with upper.[/quote]

I actually prefer starting out the week with squats. I order it like this:
M: Squat
T: Bench
R: Deadlift
Sat: Press

The leg work does not interfere with the benching/pressing, but I’ve found that squatting after I bench is kind of hard due to shoulder tightness.

396

I just want to say I love this program, Im on my third go round, and I think (somewhat sadly) I finally figured out what it means to go balls out on that last set of deads last week and I am in exquisite agony.

I am finding it difficult to make jungle love to my nubian gf but will probably break her in half if I ever recover.

397

In case anyone cares, this is what I’m doing for cycle 4…

Day 1
5/3/1 Military press
Flat DB bench press → 20-30 reps Rest-paused
Low cable-row (wide neutral grip) → 10-12 rep ramp
EZ bar PJRs → 12-15 rep ramp
Kneeling cable ext. rotation → 3x12-15

Day 2
5/3/1 Deadlifts
BB curls → 20-30 RP
DB Bulgarian split squat → 8 rep ramp
Kneeling Hip Extensions → 8-12 rep ramp
BB Hip thrusts → 5 rep ramp
Pallof press → 3x10-12

Day 3
5/3/1 Bench press
Incline BB bench → 5 rep ramp
Yates row w/ belt → 6 rep ramp
Overhead rope extensions → Extended set (triple drop set)
Side-lying ext. rotations → 3x12-15

Day 4
Hammer curl → 12-20 rep ramp
5/3/1 Front squat
Back extensions w/ DB (focusing on hammies) → 6 rep ramp
Walking DB lunges → 8-10 rep ramp
BB Hip thrusts → 5 rep ramp
Hanging leg raise → 3x10-15

398

As i just seen the previous post from PBAndy, i tought some people might like this one,
This is from Jason Adams (quest for mass) log on efs!! As im now on my 16th cycle…sometimes i like to look around for various idea on how to build my routine, i might do something similar …

SUNDAY SAMPLE WORKOUT
Chest â?? Bench Press 3 sets 5/3/1 Style with couple sets of shirt work for reps after main sets
Dumbbell Flys 1 set 10 reps w/3sec. pause

Biceps- Seated Dumbbell Curls 3 sets 7-9 reps
Incline Dumbbell Curls 1 set 10 reps w/3sec. pause

Delts â?? Standing Military Press 3 sets 6-8 reps
Front Plate Raises 2 set 20 reps

Triâ??s- Close Grip Bench Press 3 sets 6-8 reps
Lying Extensions 1 set 10 reps w/3 sec pause

After the workout I do some sled pulling to bring up weak points.

TUESDAY SAMPLE WORKOUT
Back-Pulldowns 3 sets 12-15 reps
Cable Rows 3 sets 12-15 reps
Pullovers 3 sets 12-15 reps

Calves- Seated Calves 3 sets 12-15 reps
Calf Press 3 sets 12-15 reps.

Hams-Seated Leg curls 3 sets 12-15 reps
Lying Leg curls 3 sets 12-15 reps

Quads-Leg press 3 sets 12-15 reps
Leg extensions 3 sets 12-15 reps

After the last exercise per bodypart do stretch of 30 seconds or longer.

THURSDAY SAMPLE WORKOUT
Chest â?? Incline Bench Machine w/bands 3 sets 12-15 reps
Pec Dec 3 sets 12-15 reps

Biceps- Cable Curls 3 sets 12-15 reps
Machine Preacher Curls 12-15 reps

Delts â?? Cable Upright Rows 3 sets 12-15 reps
Cable Side Laterals 3 sets 12-15 reps

Triâ??s-Lying cable extension 3 sets 12-15 reps
Reverse Grip pushdowns 3 sets 12-15 reps

After the last exercise per bodypart do stretch of 30 seconds or longer.

FRIDAY SAMPLE WORKOUT
Quads - Squats 5/3/1 style with single ply briefs. Try to take the last set close to failure
Hack Squat 1 set 20 reps

Back-Deadlifts No rest pause 5/3/1 Style Try to take the last set close to failure
Weighted Pull-Ups 3 sets 6-8 reps
Seated Rows 1 set 10 reps w/3 sec pause

Calves- Seated Calves 3 sets 12-15 reps
Standing Calves 1 set 10 reps w/3 sec pause
At the top and bottom

Hams-Glute Ham Raises 3 sets 8-10 reps
Stiff Leg deadlifts 1 set 10 reps w/3 sec pause

After workout will be some prowler work.

399

[quote]PB Andy wrote:
In case anyone cares, this is what I’m doing for cycle 4…

Day 1
5/3/1 Military press
Flat DB bench press → 20-30 reps Rest-paused
Low cable-row (wide neutral grip) → 10-12 rep ramp
EZ bar PJRs → 12-15 rep ramp
Kneeling cable ext. rotation → 3x12-15

Day 2
5/3/1 Deadlifts
BB curls → 20-30 RP
DB Bulgarian split squat → 8 rep ramp
Kneeling Hip Extensions → 8-12 rep ramp
BB Hip thrusts → 5 rep ramp
Pallof press → 3x10-12

Day 3
5/3/1 Bench press
Incline BB bench → 5 rep ramp
Yates row w/ belt → 6 rep ramp
Overhead rope extensions → Extended set (triple drop set)
Side-lying ext. rotations → 3x12-15

Day 4
Hammer curl → 12-20 rep ramp
5/3/1 Front squat
Back extensions w/ DB (focusing on hammies) → 6 rep ramp
Walking DB lunges → 8-10 rep ramp
BB Hip thrusts → 5 rep ramp
Hanging leg raise → 3x10-15 [/quote]

Out of curiousity, do you feel that the PJR’s have helped your pressing strength much? I ask because I love the movement, but I am wondering if it would be beneficial to include it in the program.

400

hey lads, im on my third cycle, just finished week one, possitive thinkin and all that but i think i might need to deload on the mil press, how would yee go about it?? was thinkin id just split the difference betwen the 1rm for cycle 2 and 1rm for cycle 3? im on the standard 531 with two assistace lifts