5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) (4 page)
Read 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) Online
Authors: Jim Wendler
Reps
Weight
5
100
3
105
5
115
5
75
5
115
3
120
3
130
5
90
5
130
3
135
1
145
5
Deadlift
Deadlift
Deadlift
Deadlift
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
215
3
230
5
245
5
165
5
245
3
260
3
280
5
195
5
280
3
295
1
310
5
Bench
Bench
Bench
Bench
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
150
3
160
5
170
5
115
5
170
3
180
3
195
5
135
5
195
3
205
1
215
5
Squat
Squat
Squat
Squat
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
190
3
200
5
215
5
145
5
215
3
230
3
245
5
175
5
245
3
260
1
275
5
In the far left column, you’l notice that each lift has a corresponding max next to it. This number represents 10% less than what this lifter can actually do in the gym. The first four weeks of this cycle can be difficult to adjust to because many lifters are used to maxing out all the time. They stay at the same weight for months, and they don’t make any progress. Then, when they’re asked to lighten the load, they’l throw their hands up in disgust and say, “I can’t get strong like that!”
I real y don’t know what the problem is here, because they’re not getting strong anyway. This can also be difficult for the lifter who’s used to doing singles al the time. This program requires that you push yourself on the last set. This often entails performing 10 or more reps.
Again, remember that during deload weeks, you’l only be doing the reps listed. Don’t go for max reps during these sessions.
Let’s take a look at what a sample week would look like for the above lifter:
Monday
Military Press:
100 for 5 reps, 115 for 5 reps and 130 for 10 reps. Notice that this last set is done for as many reps as possible. The lifter will keep track of the weight and the reps on the last set.
Dips:
5 sets of 10 reps
Dumbbell Rows:
3 sets of 12 reps
Shrugs:
3 sets of 15 reps
Tuesday
Deadlift:
215 for 5 reps, 245 for 5 reps, 280 for 12 reps
Lunges:
3 sets of 6 reps per leg
Hanging Ab Raises:
3 sets of 15 reps
Thursday
Bench Press:
150 for 5 reps, 170 for 5 reps, 195 for 11 reps
Lifter had to get in and out of the weight room on this day because of work commitments, so he
didn’t perform any assistance work. This is fine because he accomplished exactly what he
needed to do today. He also established a very good rep max to use as a future benchmark.
Friday
Squat:
190 for 5 reps, 215 for 5 reps, 245 for 9 reps
Leg Press:
5 sets of 20
Leg Curls:
3 sets of 10
The first four weeks are also a great way to establish some personal records. Make sure you keep track of these and try to break them.
In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set. The next four weeks will look something like this:
Week I
Week II
Week III
Week IV
Military
Military
Military
Military
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
105
3
110
5
120
5
80
5
120
3
125
3
135
5
95
5
135
3
140
1
150
5
Deadlift
Deadlift
Deadlift
Deadlift
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
220
3
235
5
255
5
170
5
255
3
270
3
285
5
205
5
285
3
305
1
320
5
Bench
Bench
Bench
Bench
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
150
3
165
5
175
5
115
5
175
3
185
3
200
5
140
5
200
3
210
1
220
5
Squat
Squat
Squat
Squat
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
195
3
210
5
225
5
150
5
225
3
240
3
255
5
180
5
255
3
270
1
285
5
Even Smaller Increments?
I’ve been asked several times whether even smal er increases than this would be desirable in terms of increasing the max. A 5 pound increase in the lower body lifts, for example, or a 2.5
pound increase for the bench and military press. I haven’t done this, but I’d assume it would work well, provided you have access to 1.25 pound plates for your upper body movements. If you’d like to do this, by al means have at it.
Keep in mind that you’re always trying to hit more reps on your last set of each workout. The fol owing month, you’l fol ow a similar progression – 5 pounds more for your upper body maxes, and 10 more pounds for your lower body maxes.
Week I
Week II
Week III
Week IV
Military
Military
Military
Military
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
105
3
115
5
120
5
80
5
120
3
130
3
140
5
100
5
140
3
145
1
155
5
Deadlift
Deadlift
Deadlift
Deadlift
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
225
3
245
5
260
5
175
5
260
3
280
3
295
5
210
5
295
3
315
1
330
5
Bench
Bench
Bench
Bench
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
155
3
165
5
180
5
120
5
180
3
190
3
200
5
145
5
200
3
215
1
225
5
Squat
Squat
Squat
Squat
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
5
200
3
215
5
230
5
155
5
230
3
245
3
260
5
185
5
260
3
275
1
290
5
Pretty simple, right? These are small, steady progressions over time that will lead to big gains, and that’s what lifting is al about. You keep on increasing the max you’re working from every four weeks until you can no longer hit the prescribed sets and reps.
Stalling in 5/3/1
You’l eventual y come to a point where you can’t make any more progress on a lift. You won’t be able to hit the sets and reps you’re supposed to hit, and the weights will start to get too heavy. When this happens, I simply take 90% of my max (either a 1RM or a rep max) and start all over again.
For example, let’s say I did 205x4 on my military press when I first started the program. Using the rep-max calculator, my estimated max would be 230 pounds. Since I started with 10% less, my beginning max would be 210. Over the course of six months, I worked up to a rep max of
185x10. This puts my estimated max at 245. Now, I’l take 10% of 245 (220), and begin to work my way up again. This is a matter of taking three steps forward and one step back.
You may stall out with one lift before you do with the others. When this happens, you only need to decrease the one stal ed lift. If you’re stal ing out on multiple lifts, and you feel like everything is catching up with you, take a deload week and recalculate your maxes.
If you’re real y starting out with 10% less than your actual maxes, you can expect to go through 5-7 cycles at a minimum before you stall out. I’ve gone through 8 before having to back off.
How to Warm-up
Warming up prior to training is important. I usually recommend the following: 1x5 @ 40%
