5/3/1

How is this for a 5/3/1 set up I may use for a few years on end. This is just the first four weeks, so I intend on changing accessory exercises each month, but the set rep schemes stay the same.


5/3/1
Weeks:  85% 1, 90%  2, 95% 3, 60%  4

Monday
Bench Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Close Grip Bench;  4 x 8-12
• Incline Dumbell Press; 4 x 8-12
• Weighted Dips; 5 x 10
• Planks; 3 Sets of as long as possible

Tuesday
Squat: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Good Mornings; 4 x 8-12
• Lunges; 4 x 8-12
• Box Squat; 10 x 2 ( 45 Second Rest)
• Hanging Leg Raises 5 x Failure

 
Thursday

Overhead Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• DB Miltary Press; 4 x 8-12
• Rear Delt Fly; 4 x 8-12
• Front Raises; 4 x 8-12
• Planks; 3 Sets of as long as possible

 
Friday

Deadlift: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Dumbell Row; 4 x 8-12
• Sumo Pin Pulls; 4 x 5-8
• Weighted Pull Ups; 4 x Failure
• Hanging Leg Raises 5 x Failure

critique away

I don't understand the rep scheme for your main lifts, does that include warmups or something?  It is supposed to be 3x5 the first week, 3x3 the second week, 5/3/1 the third week.  Everything else looks good.

Okay, edited for clearing up. The accessories will stay the same set rep scheme all four weeks, but the main lifts change according to how they are lined up.

See?

Ok, but your percentages are still wrong.  It should be 85,90,95,60 not 70,80,95,50

Oops, I forgot the percentages. you think I should go ahead and just buy the e book? I remember in an article he said something about starting light but I don't really know what light means in a powerlifting program.

Take whatever your max is for a given lift and multiply that number by .9 (aka take 90% of your max).  That is the number you will use to plug into the other percentages (85,90,95).

So if your max bench is 315, you take 90% which is roughly 285 and that will be your starting max.

So the last set of your first cycle for your bench wave will be 80% of that number ~ 225.  So you would do 225x5 as your last set.


There is a lot of **** I don't think you know though so yes you should buy the e-book (check your pm's for where to get it). 

Do you do all the conditioning he preaches about? He talks a lot about running hills and stuff, but I don't know how efficiently I will put on weight if I also condition as much.

This sounds like a really interesting program.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Perrynaytor


Do you do all the conditioning he preaches about? He talks a lot about running hills and stuff, but I don't know how efficiently I will put on weight if I also condition as much.

Yes, I run hills.  And when you think about it, it is barely enough to cause you not to put on weight.  I go to the gym, and before I go home I find a big hill and run some sprints, I'll usually just do a few because it is a huge hill, sometimes I'll bear crawl up, keeps it interesting.  It isn't like you are running miles, it is just getting your ass conditioned and it helps.

It should be well worth doing it for a good 2-3 years. Sticking to the percentages and weight adding, in two to three years I could have a

455 Bench Press
705 Squat
765 Deadlift

all based on my current maxes and..

all at the ripe age of 21.

sounds like jim wendler knows how to write a program if I can keep from stalling, but even if you plateau, he has a method to break it.

Wendler is a badass, and knows his ****. 

I've got an excel sheet that was made for Wendlers 5/3/1... If anyone wants it, pm me.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Chalky, what do you think about doing high rep body weight pull ups and dips like almost every day besides dips on bench day and pull ups on deadlift day since I will already be doing them weighted. He says something like 55 pull ups and 100 dips. I am going to read the book probably about 2 more times to get everything.

I think as far as conditioning goes, I might try a weighted vest and do about 5 minutes worth of goat trails at the track one week. Like, run up that stairs and jog/walk down. Then bear crawl up a hill another week.

I don't do dips because I can't here at home but I try to do at least 60-70 pullups a week.  When I get back to school I will start back on the dips again.  The program isn't just a strength routine, I'm sure you realized from reading the book it is more a way of living.  It is about having that mindset to go out and get **** done instead of sitting around on your ass. 

Do what he says for the conditioning, what you wrote looks good.  Stairs are great (Sprint up/ WALK down).

Also, I edited my initial program around a bit.

Also note that the last set of each day is always as many reps as possible.  If it is week 1 you are AIMING for 5, but you really want to get 7-9, week 2 you are aiming for 3 but the goal is usually 5-6 and so on for week 3 you want about 3.   I don't remember if he makes that clear in the book or not.