Wendler 5-3-1

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2009-02-19_080440_5-3-1_Wendler_4Days_1year.xls (116,5 kB)

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The 5-3-1: The Simplest and Most Effective Training System for Raw Strength

Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...

Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

Substitutions

The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.

Assistance Work

Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

Here is the "Strength" template assistance work from the book:

Squat Day

Squat: 5x10x50%
Lug Curls: 5x10

Bench Press Day

Bench Press: 5x10x50%
DB Rows: 5x10

Deadlift Day

Deadlift: 5x8x50%
Hanging Leg Raises: 5x12

Mil. Press Day

Mil. Press: 5x10x50%
Chins: 5 sets to failure.

Here is the bodybuilder template assistance work from the book:

Squat Day

Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps

or

Leg Press – 4 sets of 10-20 reps
Leg Extensions – 4 sets of 10-30 reps
Leg Curls – 4 sets of 10-15 reps
Weighted Sit-ups – 4 sets of 10 reps

Bench Press Day

DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly's: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps

or

DB Incline Press – 4 sets of 10-20 reps
Dips (weighted) – 4 sets of 8-15 reps
Fly's – 4 sets of 12 reps
Triceps Extensions – 4 sets of 10-20 reps

Deadlift Day

Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

or

Lat Pulls – 4 sets of 10-12 reps
Bent Over Rows – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps

Military Press Day

DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps

or

Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Rear Laterals – 4 sets of 10-15 reps
DB Curls – 4 sets of 10 reps


These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc.

Links

Training Three Days a Week by Jim Wendler

https://www.flexcart.com/members/elit...d=134&pid=2786

Jim Wendler's 5/3/1 Logbook Calculator

https://www.scribd.com/doc/8615840/Ji...ook-Calculator

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Week 1
65% x 5 reps
75% x 5 reps
85% x 5 or more reps (wendler pise:Whichever option you choose, you’ll notice that the last set of the day reads, “or more reps.” This is where the fun begins. The last set of the day is the all-out set. You’ll be going for as many reps as possible.)


Week2
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

Week3
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Week4 (deload)
40% x 5 reps
50% x 5 reps
60% x 5 reps

a potom zase odznova, s tym rozdielom, ze prihodis. Kolko? Dosadis hodnotu z Week 3 95% x 1 or more reps do Weight x Reps x .0333 + Weight = Estimated 1RM. Cize ak das 100kg(co je 95% z Maximalky z ktorej vychadzas) zhruba 3krat tak 100x3x0.0333+100= cca 110kg. A tak budes prihadzovat az kym to nebudes zvladat. To vsak nie je koniec. Potom si opat dropni maxku o 10percent a zacni odznova. Cize ide o trening pre staly progress. Bez testovania maximaliek. Na margo toho wendler pise :
This is where the fun of this – and any – program begins and ends. This program allows you to break a wide variety of rep records throughout the entire year. Most people live and die by their 1-rep max. To me, this is foolish and shortsighted. If your squat goes from 225x6 to 225x9, you’ve gotten stronger. If you keep setting and breaking rep records, you’ll get stronger. Don’t get stuck just trying to increase your one rep max. If you keep breaking your rep records, it’ll go up.

Cviky (len priklad rozpisu)
PON Mrtvola
UT Military Press
STV Drep
PIA Benchpress

Wendler neodporuca westsidersky equipment ako bands ci chains, alebo boards. Ide skor o fixovanie techniky tychto troch cvikov (nikomu vsak nebude vadit ked si tam das pushpress miesto military)
Vsetky cviky ides podla rovnakeho vzorca.
O doplnkoch sa uz rozpisovat nebudem.

Tolko o 5-3-1. Snad som to dobre pochopil a zhruba nacrtol ako to ma vyzerat. ide vsak o rutinu, ktoru je potrebne pouzivat dlhsie, aspon 5 cyklov aby ste z nej dostali naozaj vsetko. Ked chcete vediet viac, kupte si knihu za 20 dolarov, alebo ked ste sikovny tak ju najdite na nete. Toto je len kratky report a ak chcete naozaj vyskusat nieco nove tak si myslim, ze toto je ono.

(Pred tym ako vsak zacnete tak radim precitat knihu a vytazit, pochopit z toho maximum!)