Wendler 5/3/1

BR1986FB

Might as well start a different thread since some of us have morphed from SL5X5 & Madcow.

Post ?'s, success stories, etc with this great program.

tigeratty

I am going to look into this. I don't think I'm quite there yet on my max lifts but I'm ready for a change. Shari

JNick77

I just started back to it myself having followed a strength complex method recently. 5/3/1 is a fun method to follow, plus it's pretty simple yet effective. I actually forgot how much fun it was to break or try to break PR's on the last set of the 5/3/1 exercise. I think I'll actually follow this method until I hit my PR goals this year.

Those that are on it, what lifts are you trying to progress with 5/3/1? Because of a back injury mine is slightly different than what is common, Bench Press, Standing OHP, Hack Squat, and Sumo Deadlift.

How are you approaching Assistance Work?

Success Stores: A little early for me, but today started week 2 and I did 150lbs x 8 reps for the OHP. I think my max at the beginning of the year was 160 maybe, so I've made some good progress.

JNick77

I am going to look into this. I don't think I'm quite there yet on my max lifts but I'm ready for a change. Shari

It's a good choice to transition to. The ebook is $20 I think and well worth reading when the time comes. If anything it's fun to read his approach to training and what not.

BR1986FB

I'm just concentrating on bench, OHP, DL & squats as the main lifts but also doing 5/3/1 with bent rows on OHP day.

I just do anywhere from 2-4 assistance exercises on each day and switch them around every 2 waves.

End6ame

Tagging so that I see the updates.

I am on 5/3/1 using a three day template and the following lifts.

Squat + Good Mornings, Lunges
Bench + DB Row, DB Bench
Deadlift + Clean, Planks
Press + Dips, Chin-ups

JNick77

Tagging so that I see the updates.

I am on 5/3/1 using a three day template and the following lifts.

Squat + Good Mornings, Lunges
Bench + DB Row, DB Bench
Deadlift + Clean, Planks
Press + Dips, Chin-ups

That's cool, what lifts are you combining into one day? I would love to work Good Mornings back into it; I'm just worried about my back holding up. Perhaps I could just start with the bar and see how it goes, I've been doing RDL's with success so far.

End6ame

Tagging so that I see the updates.

I am on 5/3/1 using a three day template and the following lifts.

Squat + Good Mornings, Lunges
Bench + DB Row, DB Bench
Deadlift + Clean, Planks
Press + Dips, Chin-ups

That's cool, what lifts are you combining into one day? I would love to work Good Mornings back into it; I'm just worried about my back holding up. Perhaps I could just start with the bar and see how it goes, I've been doing RDL's with success so far.

One line is one day (core lift + assistance)

If you can do RDLs, you should be able to do GMs. It is mostly the same movement, the weight just moves further from the fulcrum of the lever (pardon the physics). So if you just reduce the weight you should be fine.

End6ame

Tagging so that I see the updates.

I am on 5/3/1 using a three day template and the following lifts.

Squat + Good Mornings, Lunges
Bench + DB Row, DB Bench
Deadlift + Clean, Planks
Press + Dips, Chin-ups

what lifts are you combining into one day?

I guess I should explain this better. I do a three day split, but I still only do one core lift per day. The three day method of 5/3/1 actually extends each cycle by one week. so it looks like this.

Week 1
Mon = Squat 3x5
Wed = Bench 3x5
Fri = Deadlift 3x5

Week 2
Mon = Press 3x5
Wed = Squat 3x3
Fri = Bench 3x3

Week 3
Mon = Deadlift 3x3
Wed = Press 3x3
Fri = Squat 5/3/1

Week 4
Mon = Bench 5/3/1
Wed = Deadlift 5/3/1
Fri = Press 5/3/1

Week 5 (Deload)
Mon = Squat
Wed = Bench
Fri = Deadlift and Press

JNick77

Tagging so that I see the updates.

I am on 5/3/1 using a three day template and the following lifts.

Squat + Good Mornings, Lunges
Bench + DB Row, DB Bench
Deadlift + Clean, Planks
Press + Dips, Chin-ups

what lifts are you combining into one day?

I guess I should explain this better. I do a three day split, but I still only do one core lift per day. The three day method of 5/3/1 actually extends each cycle by one week. so it looks like this.

Week 1
Mon = Squat 3x5
Wed = Bench 3x5
Fri = Deadlift 3x5

Week 2
Mon = Press 3x5
Wed = Squat 3x3
Fri = Bench 3x3

Week 3
Mon = Deadlift 3x3
Wed = Press 3x3
Fri = Squat 5/3/1

Week 4
Mon = Bench 5/3/1
Wed = Deadlift 5/3/1
Fri = Press 5/3/1

Week 5 (Deload)
Mon = Squat
Wed = Bench
Fri = Deadlift and Press

Ah okay, I got it now. You had me for a sec there LOL.

In general, how do you guys feel about the Deload week? I just don't find myself feeling the need to deload very much. Like two weeks ago I new I needed to deload and then cutback a little. I recall from doing 5/3/1 before I never felt that need. I was actually thinking that it if you didn't feel a Deload was needed it would be a good week to do some Dynamic lifting.

BR1986FB

In general, how do you guys feel about the Deload week? I just don't find myself feeling the need to deload very much. Like two weeks ago I new I needed to deload and then cutback a little. I recall from doing 5/3/1 before I never felt that need. I was actually thinking that it if you didn't feel a Deload was needed it would be a good week to do some Dynamic lifting.

I just use it as a chance to work on form. Some people just take a rest week vs deloading but I'd rather do something than nothing.

JNick77

In general, how do you guys feel about the Deload week? I just don't find myself feeling the need to deload very much. Like two weeks ago I new I needed to deload and then cutback a little. I recall from doing 5/3/1 before I never felt that need. I was actually thinking that it if you didn't feel a Deload was needed it would be a good week to do some Dynamic lifting.

I just use it as a chance to work on form. Some people just take a rest week vs deloading but I'd rather do something than nothing.

I completely agree with you there, active rest is better than not doing anything. Maybe I'll just take the 1st deload and see how I feel. I just remember feeling like when I started back over on week 1 I almost felt like I took a step back.

BR1986FB

Good day! Got 7 on my last set of 1 on OHP.

JNick77

Good day! Got 7 on my last set of 1 on OHP.

That's a good amount of reps for that weight, nice.

JNick77

bump

BR1986FB

Pulled 7 reps on my last set of 1 (deadlifts) this morning. Movin' on up ! On to deload week and then my 3rd wave.

JNick77

Pulled 7 reps on my last set of 1 (deadlifts) this morning. Movin' on up ! On to deload week and then my 3rd wave.

Nice job!

Today was my week 2 bench press. Pressed 225 for 8 reps today, left at least one in the tank, possibly a 2nd. I'm actually most excited about my Dips to be honest. My shoulder has been hanging in their very well for my 5 sets of 10, it's actually so easy. I'm going to finish week 3 using just bodyweight and then when I start over on the next phase I'm gonna add +20 to my Dips. Now I just have to buy a belt for it.

BR1986FB

Pulled 7 reps on my last set of 1 (deadlifts) this morning. Movin' on up ! On to deload week and then my 3rd wave.

Nice job!

Today was my week 2 bench press. Pressed 225 for 8 reps today, left at least one in the tank, possibly a 2nd. I'm actually most excited about my Dips to be honest. My shoulder has been hanging in their very well for my 5 sets of 10, it's actually so easy. I'm going to finish week 3 using just bodyweight and then when I start over on the next phase I'm gonna add +20 to my Dips. Now I just have to buy a belt for it.

Well done !

Do you already own a weight belt? If so, just buy a length of heavy duty chain and a S hook or a clamp. Presto ! Instant dipping/chin belt. Just slip the chain through the weights hole and clamp both ends of the chain to the weight belt buckle. Probably save you some $$$.

JNick77

Pulled 7 reps on my last set of 1 (deadlifts) this morning. Movin' on up ! On to deload week and then my 3rd wave.

Nice job!

Today was my week 2 bench press. Pressed 225 for 8 reps today, left at least one in the tank, possibly a 2nd. I'm actually most excited about my Dips to be honest. My shoulder has been hanging in their very well for my 5 sets of 10, it's actually so easy. I'm going to finish week 3 using just bodyweight and then when I start over on the next phase I'm gonna add +20 to my Dips. Now I just have to buy a belt for it.

Well done !

Do you already own a weight belt? If so, just buy a length of heavy duty chain and a S hook or a clamp. Presto ! Instant dipping/chin belt. Just slip the chain through the weights hole and clamp both ends of the chain to the weight belt buckle. Probably save you some $$$.

I do but I've had trouble breaking it in. I bought some of that baseball glove spray that you put on and then stick it in the oven to try and loosen it up. Now that I'm doing 5/3/1 again I really want to start using a belt and worry less about my back. Good idea on the chain with the weight belt, I will give that a shot. We actually have A belt at the gym but half the time some moron loses the clip. *sigh*

JNick77

Bent over rows week 2, 145lbs x 7. I almost hit my goal of 4 sets of 10 reps on chin-ups. I did 3 sets of 10 and 1 set of 9. I probably could've "kipped" the last one but I figured I'd get it next week.

BR1986FB

Bent over rows week 2, 145lbs x 7. I almost hit my goal of 4 sets of 10 reps on chin-ups. I did 3 sets of 10 and 1 set of 9. I probably could've "kipped" the last one but I figured I'd get it next week.

Nicely done.

I'm in deload week. I've already configured my workouts (new assistance exercises) for the next 8 weeks. I stick with the same assistance work for 8 weeks and then switch it up.

JNick77

Bent over rows week 2, 145lbs x 7. I almost hit my goal of 4 sets of 10 reps on chin-ups. I did 3 sets of 10 and 1 set of 9. I probably could've "kipped" the last one but I figured I'd get it next week.

Nicely done.

I'm in deload week. I've already configured my workouts (new assistance exercises) for the next 8 weeks. I stick with the same assistance work for 8 weeks and then switch it up.

That's cool. I'm having a hard time getting away from a 6-day split, I just love having two days where I can focus on other stuff. Right now one day is Lat's and Bi's and then the 6th day is upper back but I use 5/3/1 for bent over rows and then assistance work. I'm feeling really good so I'm going to stick with it for now. 5/3/1 is a solid system but it's relatively easy on the joints, at least for me.

I'm still struggling with deadlift day to a point. The Sumo Deadlift is definitely saving my back a little but I'm not sure about the assistance work, just been playing with something until it feels right. Next week I'm thinking of trying,

Deadlift 5/3/1
Power Cleans from the Hang - possibly in a 5/3/1 style, not sure. Perhaps just 5 sets of 3.
Broad jumps 5 sets of 8-10
Box jumps 5 sets of 8-10

Basically keep the deadlift workout focused on more explosive work. Thoughts?

BR1986FB

I'm still struggling with deadlift day to a point. The Sumo Deadlift is definitely saving my back a little but I'm not sure about the assistance work, just been playing with something until it feels right. Next week I'm thinking of trying,

Deadlift 5/3/1
Power Cleans from the Hang - possibly in a 5/3/1 style, not sure. Perhaps just 5 sets of 3.
Broad jumps 5 sets of 8-10
Box jumps 5 sets of 8-10

Basically keep the deadlift workout focused on more explosive work. Thoughts?

I use a trap bar for deadlifts a) because I have one and b) because I have no desire to compete in a meet. Otherwise, I'd use the sumo style.

I don't see a problem with the deadlift workout. Heck, Wendler himself uses the Prowler after some of his workouts so I don't see the plyo work you're doing beating you up too much.

JNick77

That's cool, I wish my gym had a drap deadlift otherwise I'd probably use that too.

BR1986FB

I've decided to up my game. I'm going to add a few more hours walking to my workout and drop Wendler's deload week (after finishing this week), for now. Unlike HIIT & distance running, I'll be able to walk as much as I want without losing valuable muscle.

I'll add the deload back once I feel that I'm starting to stall. So I'll be doing 3 weeks, restart, etc....

My main goal is to shed fat while retaining as much size as possible, gaining some if possible.

JNick77

I've decided to up my game. I'm going to add a few more hours walking to my workout and drop Wendler's deload week (after finishing this week), for now. Unlike HIIT & distance running, I'll be able to walk as much as I want without losing valuable muscle.

I'll add the deload back once I feel that I'm starting to stall. So I'll be doing 3 weeks, restart, etc....

My main goal is to shed fat while retaining as much size as possible, gaining some if possible.

I have pretty similar goals. I'm just trying to get leaner and add some strength which is working very well for me right now.

Today is my week 3 and I feel great. Did OHP with 160lbs for 6 reps. Not a ton of weight but considering where I started the year off I'm pretty happy with that and I think I can hit 200lbs for a single by the end of the year, barring injury of course.

I totall agree with your choice on the Deload; I think Deloads need to be auto-regulated and just not automatically forced. At least not for more experienced lifters. Let your body tell you when you need to deload. There are varying opinions on this but you just need to find what works for you.

Cardio-wise I'm keeping it simple and low-intensity. Right now I'm doing cardio at least 4 times a week for 30 minutes on a treadmill with a number 4 incline. I want to get the cardio in but I don't want to risk losing any muscle in the process. I use to do a weekly 5k on Sunday and I'm considering adding that back in but I'm not sure.

BR1986FB

I totall agree with your choice on the Deload; I think Deloads need to be auto-regulated and just not automatically forced. At least not for more experienced lifters. Let your body tell you when you need to deload. There are varying opinions on this but you just need to find what works for you.

Cardio-wise I'm keeping it simple and low-intensity. Right now I'm doing cardio at least 4 times a week for 30 minutes on a treadmill with a number 4 incline. I want to get the cardio in but I don't want to risk losing any muscle in the process. I use to do a weekly 5k on Sunday and I'm considering adding that back in but I'm not sure.

I don't mind the deload but I'd rather just keep going. I'm so fired up with the constant progress that the deload seems like letting the air out of my balloon. I scale it back when I NEED to. Just want to get super strong while retaining mass. I eat Paleo so I don't know exactly how much mass I could add. Plus I'm 43 years old.

What actually prompted me to increase the walking was a recent article in T-Nation. You probably already saw it. Great site. Just like BB.com you have to weed through some broscience...

http://www.t-nation.com/free_online_article/most_recent/get_ripped_get_walking

Also a good OHP article...

http://www.t-nation.com/free_online_article/most_recent/are_you_ready_to_overhead_press

JNick77

I totall agree with your choice on the Deload; I think Deloads need to be auto-regulated and just not automatically forced. At least not for more experienced lifters. Let your body tell you when you need to deload. There are varying opinions on this but you just need to find what works for you.

Cardio-wise I'm keeping it simple and low-intensity. Right now I'm doing cardio at least 4 times a week for 30 minutes on a treadmill with a number 4 incline. I want to get the cardio in but I don't want to risk losing any muscle in the process. I use to do a weekly 5k on Sunday and I'm considering adding that back in but I'm not sure.

I don't mind the deload but I'd rather just keep going. I'm so fired up with the constant progress that the deload seems like letting the air out of my balloon. I scale it back when I NEED to. Just want to get super strong while retaining mass. I eat Paleo so I don't know exactly how much mass I could add. Plus I'm 43 years old.

What actually prompted me to increase the walking was a recent article in T-Nation. You probably already saw it. Great site. Just like BB.com you have to weed through some broscience...

http://www.t-nation.com/free_online_article/most_recent/get_ripped_get_walking

Also a good OHP article...

http://www.t-nation.com/free_online_article/most_recent/are_you_ready_to_overhead_press

When I tried the Deload before as scheduled I felt like I lost something when I was back for the next phase. I plan on going until I feel that it's needed.

Yeah there are a lot of good articles on T-Nation. I love it because so many high level experts contribute to the site. Dr. Lonnie Lowery also has a good article on fasted cardio from a few months back.

BR1986FB

Yeah there are a lot of good articles on T-Nation. I love it because so many high level experts contribute to the site. Dr. Lonnie Lowery also has a good article on fasted cardio from a few months back.

Martin Berkhan (LeanGains) posted that article awhile back and I've been using those methods, with success, for a few months now.

JNick77

Yeah there are a lot of good articles on T-Nation. I love it because so many high level experts contribute to the site. Dr. Lonnie Lowery also has a good article on fasted cardio from a few months back.

Martin Berkhan (LeanGains) posted that article awhile back and I've been using those methods, with success, for a few months now.

I'm really good that these guys have posted such articles because as much as I like sprinting I really just don't have the time for it. Doing some low-intensity steady state cardio after lifting is just perfect for me.

BR1986FB

Pretty jacked to start my 3rd wave of Wendler 5/3/1 tomorrow. Changing up all of the assistance exercises.