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Thread: jim wendlers 5-3-1 program ...whats your opinion ?

  1. #1
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    jim wendlers 5-3-1 program ...whats your opinion ?

    is it a milestone for raw lifting ? there are very rare trainingdays with true 90 % or above of max for training the cns too ... know what i mean ? at the first sight it looks like a bodybuildingprogram for me . where is the cary over to competition strength ?

    what are your experiences with this program ?

    how should i set it up if i have some competitions in raw powerlifting in the near future ?

  2. #2
    Strongman Tom Mutaffis's Avatar
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    The program is great for raw / natural lifters - it keeps you from overtraining and allows for consistent and sustainable progress.

    It is not at all a bodybuilding program as the entire program is based around progressive and wave loading to reach optimal strength levels.

    If you would like, you can use 5/3/1 as your primary lifting schedule and then change over to a pre-competition "peaking" routine for the last 4 weeks before each meet, or what ever you feel would be most beneficial.
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    Westside Bencher Travis Bell's Avatar
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    TJW Keith's Avatar
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    ^ Just beat me to it. It's a very informative, to-the-point, short read that's $20. There's plenty of journals on here that use the 5/3/1 method including mine. I just started, but check out others who've been doing it for quite some time.
    Age: 24 Height: 5'9" Weight: 185

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  5. #5
    Crikey, its a 30 foot ape! Kong's Avatar
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    I'm planning to replace every other 4'th wave (deload) with a max attempt working up to 102.5% of my 1 rep max so maybe try that if your concerned.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
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  6. #6
    TJW Keith's Avatar
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    Quote Originally Posted by Kong View Post
    I'm planning to replace every other 4'th wave (deload) with a max attempt working up to 102.5% of my 1 rep max so maybe try that if your concerned.
    I'm considering putting that set right after the 95%x1 on the 3rd wave...
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  7. #7
    Wannabebig New Member
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    5/3/1

    Best program I've ever used. Stayed on it for 4 months straight. I pulled and squatted every week too. Did NOT overtrain.

    I switched every 4 weeks from sumo and wide stance squats to conventional and close stance squats to make sure I was hitting everything.

    Pulled an 11 pound PR at the end of the cycle. Not bad for 4 months

    Jamey

    M 54-60, 198

  8. #8
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Keith View Post
    I'm considering putting that set right after the 95%x1 on the 3rd wave...
    Good idea
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  9. #9
    Senior Member ehubbard's Avatar
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    Quote Originally Posted by Kong View Post
    Good idea
    Why not do the program as it's laid out? By adding these extra sets you are really getting away from what makes the program work.

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    Wendler recommends taking 10% away from your max when calculating bar weight, but when do u bump up the %ages after 4 weeks?

  11. #11
    Senior Member ehubbard's Avatar
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    Quote Originally Posted by bald bull View Post
    Wendler recommends taking 10% away from your max when calculating bar weight, but when do u bump up the %ages after 4 weeks?
    You up the max weight by 5lbs on the bench and military, and 10lbs on the squat and deadlift and calculate the percentages based on the new max.
    Last edited by ehubbard; 03-24-2009 at 09:50 AM.

  12. #12
    TJW Keith's Avatar
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    Quote Originally Posted by ehubbard View Post
    You up the max weight by 5lbs on the bench and military, and 10lbs on the squat and military and calcutae the percentages based on the new max.
    I'm sure he'd figure your typo out... but increase the squat and deadlift by 10 lbs.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  13. #13
    Ernie Batson
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    I like it because it's a get in get your work done get out program.
    You can be pitiful or powerful CHOOSE.

  14. #14
    JERSEY IRON Brian C's Avatar
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    Had to buy it after reading all the hype. It looks like a great program. Im going to start next week and give it a go.
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  15. #15
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    so after 4 weeks you up the bench and military by 5 and then squat and dead by 10lbs?

  16. #16
    Senior Member ehubbard's Avatar
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    Quote Originally Posted by bald bull View Post
    so after 4 weeks you up the bench and military by 5 and then squat and dead by 10lbs?
    Yes. For example, if you calculated your work sets based on a bench max of 300 for the fist four weeks, then for the second cycle you would recalucate all your work sets based on a bench max of 305. Do not add 5 lbs to your worksets, just add to your max and recalculate the percentages.

  17. #17
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    That is what Jim recommends, but you also have to see what works for you. For instance, I found that because I suck at squatting so much, I only adust that by 5 lbs each time through. Whatever works for you as long as you are making progress, that is all that matters.

  18. #18
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    For someone like me, I like the program a lot. I want to be strong and continually get stronger, but I am not so sure I want to do something as non-traditional as some of the programs many others here are doing. It makes sense and contains a lot of good information on the basics. I found some of the form instructions for bench and deadlift interesting, kind of flys in the face of other things I've read, but if you aren't a competitive lifter trying to squeeze every pound out from form, I think it is fine. Overall it is a good simple program that allows for variation.

  19. #19
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    yes i am a RAW competition powerlifter , and i am interrested how it works specially for meet-preparation . in the past i trained for raw meets with westside shedule with great results , but now i stuck on bench and wanna find new exercises for max effort or other cycling OR jims program .

  20. #20
    The Flyfisher rbtrout's Avatar
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    I've had good luck with the EFS basic pl training, but will probably switch over to this. I think I'll do better on it.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
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  21. #21
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    Thanks guys I appreciate it. This is a very good board>

  22. #22
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    Quote Originally Posted by bald bull View Post
    so after 4 weeks you up the bench and military by 5 and then squat and dead by 10lbs?
    you are right ...

  23. #23
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    Quote Originally Posted by geoffsherman View Post
    That is what Jim recommends, but you also have to see what works for you. For instance, I found that because I suck at squatting so much, I only adust that by 5 lbs each time through. Whatever works for you as long as you are making progress, that is all that matters.
    Another thing to consider is strength is relative to the individual, a 5pound jump is going to be easier for a stronger lifter compared to weaker lifter. I have been using 531 for over a year and I have found that adding 2.5 pounds to my trainging max for military and bench allows me to make small incremental gains that add up to big personal records

    Another thing to try outis rotating week one and week two. I tend to hit my biggest prs when I come back from a deload

  24. #24
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    Using fractional plates has also been really helpful with military and Bench progress

  25. #25
    Senior Member tnathletics2b's Avatar
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    I am on my second cycle and really like it. Gives me goals and a purpose each time I go in because I always want to beat my previous rep max...
    Most people pray for a lighter load in life...ever thought of praying for a stronger back?

    Goals as of 2/08/11 (current) goal:
    Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
    BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011

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