5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) (15 page)

Devan Washington

This isn’t his real last name, but I pretend that it is. I think Devan is 19 years old, and he’s been lifting since he started high school. He began training at the Compound recently. In about four months his lifts made the following progression:

Squat
: 350x1 to 375x8

Bench
: 275x5 to 350x1

Deadlift
: 385x1 to 405x6

Military
: 135x10 to 155x12

From Javier

”I’d like to report my progress on the 5/3/1 routine. I’ve been stuck at the same weights for the last couple of years, and I’ve tried every type of program out there, with very little success.

Weights, however, have started to move again since I began using 5/3/1. My progress so far:”

September 15, 2008 – January 21, 2008

Squat:
410 to 440

Bench:
310 to 340

Military:
165 to 200

From Jesse

August to January:

Military:
160x3 to 190x11

Parallel Box Squat:
425x1 to 395x8

Bench:
365x1 to 340x5

Deadlift:
520x1 to 430x11

”
Observations:

1.
Like you’ve said a mil ion times, start light. I did this with military and squat and had better success than I did with the bench and deadlift.

2.
Three times a week is better than four, at least for me, since I’m 36.

3.
Too much assistance work is stupid.

4.
Go hard on the last set every week except when deloading.

5.
Deload means deload. Recover!

6.
Stretching afterward is a good thing.

This is basical y what I’ve done, and I’ve had success with it. My reps on the final sets have al been PR’s every week. After six months, I’m stil getting 8-13 reps on squats and military on my last sets, and 5-10 with bench and deadlift. I’ve hit weights for reps that I haven’t done recently, which has helped me mental y by always showing me I’m making good progress. I’ve never had a bad day. This approach may be slower, but it’s been very consistent for me. “

From Luke

”I started 5/3/1 back in July/August with my lowball maxes as follows:

Squat and Deadlift:
460

Bench:
270

Military:
160

So far this week I’ve benched 245x11 and squatted 440x10. According to a 1RM calculator I found online, my bench max is around 330 now, and my squat max is 587.”

From Jeremy

”Hey Jim,

Just wanted to give you another success story. I started your program five months ago because I figured it looked like a good way to get back to squatting full time after having ACL surgery. I lost quite a bit of strength, but rehabbed my way back to a solid 315 pound parallel box squat (down from 475) with little to no pain.

I based my numbers off a 285 training max, and went to work. I kept my accessory work the same each workout, with cambered bar good mornings, leg curls and pulldown abs. After several cycles, I’m excited to tel you I just hit 315 for 10 reps. I didn’t want to see what my 1RM

was, mainly because I didn’t care. I just wanted to see what 315 felt like, and the reps just kept coming. I couldn’t be happier with my progress. This program rocks!

I also dropped 25 pounds over the five months just by adding the Prowler and eating a little better. It’s absolutely amazing.”

From Charis

”Jim,

Here’s another success story to add to your stash. I’m a beginner who’s been training properly since June, and on and off before that since January.

Let’s cal this three cycles of 5/3/1 – September until December:

Bench:
154 to 200

Squat:
242 to 275

Deadlift:
300 to 375*

Military Press:
122 to 154

*I pulled 165kg in a deadlift-only meet ten days ago.

The programming is based off my 95% singles that I lifted in my last cycle’s last week of lifts.

Some of these may not have started accurately with 100% of my max in September – my military press, for example, might have had another 10 pounds – but like you said, I started below my maximum. The extra reps on the last set are what does the trick. It’s heavy enough for you to make gains, but not heavy enough to make you fail like a 100% single would.

I weigh about 153 pounds, and I’m 20 years old. I box, so I don’t want to gain weight, but I’ve lost some weight during this period, leaned out, and gotten bigger as well.

Thanks!”

From Christopher Sean

”Three months of 5/3/1:

Bench:
185x7 to 225x5

Squat:
285x5 to 340x3

Deadlift:
360x2 to 420x2

Military:
180x1 to 225x4

This is an excellent program, and it’s very easy to use with both busy and non-hectic schedules.

Well done, sir!”

Darren Mallette

”Hey Jim,

I actually just posted something on my blog the other day about my experience with 5/3/1: The lifts below are from the third week of the cycle, and they’re the max lift for that date. This covers a period from September 1 to December 1:

Military Press:
2x185 to 3x210

Deadlift:
2x455 to 3x500

Squat (14” box):
3x350 to 3x400

Bench Press:
3x300 to 2x330

It’s working!”

Patrick Hackley-Hough

Military Press:
155x4 to 185x5

Bench:
255x3 to 275x9

Squat:
450x3 to 495x5

Deadlift:
405x5 to 440x6

Note from Jim
: I’m not sure about the timeline for Patrick, but I’m assuming this was accomplished in 3-4 months of training. I’ve spoken to him on the phone, and one of the major things he emphasized to me was that he really busted his ass on his last sets. He also used his assistance work to raise/lower volume, and said that lowering the maxes 10% was key.

Additionally, he pointed out how the training was structured such that it allowed him to really focus on pushing himself on the last set.

Leigh An Jaskiewicz

Leigh An started out with a SHIRTED bench of 170x1. After 5/3/1, she posted the following:
Raw Bench:
135x1 to 185x2 and 135x20

Deadlift:
315x3 to 315x9 and 270x18

Note from Jim:
I just want to emphasize that her raw bench here is a 5 pound RAW PR over her old SHIRTED max. This happened over the course of 15 months. She also posted her first elite total (in gear) with a 430 squat, 275 bench and a 425 deadlift. During her training for this, she used the 5/3/1 program and rarely wore her gear – lifting twice in her bench shirt and never in her squat suit.

From Jim O'Brien

”Hey Wendler,

One more success story of sorts for you. I’ve been playing with your 5/3/1 routine off and on for a while now. I decided to real y focus on it and stick with it this time, and I’ve just finished my first four week cycle. I measured myself for a new bench shirt the other day, and my shoulders increased by 1”. My arms and chest also increased by a half-inch over what they measured the last time I bought a shirt. My bodyweight has gone down 5 pounds, and all the shoulder and elbow aches and pains I had before are gone!

I can’t wait to work through several more cycles.”

Tyler O’Banion

“I started the 5/3/1 program in late July 2008 and ran it for 16 straight weeks before I tested all my lifts again. I tested in December 2008 to help me set up my training for 2009. I will continue using 5/3/1 for many years to come.

Here is a list of my progress since using 5/3/1. Time Lapse: 16 Weeks

Military Press:

Previous Best: 135x1, 105x5

After 5/3/1: 165x1: (30lb PR)

Rep Records Set: 135x10, 145x6

Hook-Grip Deadlift:

Previous Best: 455x1, 405x3

After 5/3/1: 530x1 (75lbs PR)

Rep Records Set: 380x12, 385x10, 405x12, 430x7, 500x3

Bench Press:

Previous Best: 300x1, 245x6

After 5/3/1: 315x1 (15lb PR) - bodyweight was 11 pounds lighter Rep Records Set: 250x8, 255x8, 275x4

Squat:

Previous Best: 350x1, 300x2

After 5/3/1: 375x1 (25lbs PR)-Conservative

Rep Records Set: 285x12, 295x12, 300x8, 315x8

The keys to progress were setting attainable goals for myself (which I subsequently destroyed), staying consistent, being very patient, and believing in the program and myself.

Before I even started using 5/3/1, I somehow knew that I would make progress on it. Numbers don't lie. “

From Ron

I just did a strongman competition a week after completing my fourth phase of 5/3/1. On my first phase, I set my overhead press max at 240 pounds. In my competition, there was a 240 pound axle clean/press for reps. I got 11, and just missed locking out 12. I was hoping to get to 300

pounds by the end of the year, but I may get there even more quickly than that. If you’re wondering whether 5/3/1 works for strongman training, it does. I’m building not only strength, but lifting endurance as wel . I’ve been using the Boring But Big template. Thanks!

From Lee

Jim,

After my training today, I thought I had to tel you how much I love your 5/3/1 program. I’ve been running it for four months now, and I’ve made a lot of progress in al four lifts:
Box Squat:
335x1 to 320x8

Deadlift:
315x6 to 315x10

Bench:
185x4 to 185x7 and 175x3 to 175x6

Military Press:
145x1 to 135x6 and 125x6 to 125x9

As you’ve said before, the keys are taking 10% off your lifts, never going to failure, and setting goals for each day. Thanks so much for this program.

Training Rules of Being Awesome

1. I will strength train 2-4 days/week

2. I will commit myself to increasing my strength in the basic lifts (squat, press, bench press, deadlift and power clean) as I believe that these lifts have a great carryover to all areas.

3. I will condition like a man 2-4 days/week; a Prowler, hills, weighted vest, sprints or stadium steps will always trump hamster-cages like treadmills and ellipticals.

4. I will stretch hard.

5. I wil keep strength training in the weight room and conditioning on the track. I don’t take a barbell to a marathon so keep your mouth breathing out of my squat rack.

6. I don’t need fly-by-night gadgets to get strong; a barbell, rack/squat stands, platform and a bench press is all I need.

7. I will strive to have a great workout on the main lift – and a good workout on my assistance. I recognize which lifts really matter and which are done for support.

8. I don’t get side tracked by the latest and greatest training program or an article or a post on a forum. Programs may change but principles remain forever.

9. I strive to eat well; beef, eggs, chicken, fish, milk, protein powders, fruits and vegetables make the bulk of my diet. I will eat protein. And then eat some more.

10. I recognize the importance of patience in the quest for strength. This is a lifelong pursuit which will serve me in all areas of my life.

Follow these ten rules when you feel like you are getting off track – when you feel overwhelmed, when you feel you are losing your Training Way. When you feel tempted to judge yourself by the way you look rather than what you do; that is the way of the contemporary Male. A sad state of “looks before performance” is plaguing the world. If you think looks trump performance, ask the last girl you slept with. Skinny jeans, androgynous bodies and limp character populate Our World. I ask you, “What would Conan do?”

Conan wouldn’t stand by and let others determine his attitude. He wouldn’t mope around like a sad, pathetic dog when things don’t go his way. And he sure as hel doesn’t tuck tail when defeated. Stand up and show the world who you are and what you can do.

Bleed success. Eat. Sleep. Mate. Defend. – Jim Wendler