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Thread: 5/3//1 Finally!!!!

  1. #1
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    5/3/1 Finally!!!!

    So I saw that Jim Wendler released a new version of 5/3/1 and with the holidays and work ive been looking for something simpler and shorter for my training so I decided to finally give it a shot.

    I usually am not one for set programs so im probably going to stray a bit on the accessory work, but i'll try to keep it as close to the 5/3/1 principles as possible.

    One of the biggest differences is that I'll probably be using some machines and isolation work for assistance work. I haven't done much of this and have done a ton of volume on compound free weight movements lately, so I think it will be a nice change of pace.

    As far as goals, im trying to put a little bit more mass on, with focus on arms and shoulders and work on some weaknesses.
    Last edited by danki; 12-15-2011 at 11:33 PM.

  2. #2
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    12/15 "press day"

    1)Press "training max = 155" [a little heavy, will reduce this to 145 for the first cycle]
    100x5
    115x5
    130x5 [was only able to get 5 here, and it was a grind, so i'll reduce my training max a bit]

    2)
    DB Row
    85x3x10

    HS pulldown
    160? x3x10

    3a)Seated DB shoulder press
    40x10
    50x10
    50x10
    40x10

    3b)Lateral raise
    20x10
    25x10
    25x10
    20x10

    4a)Hammer curls
    20sx10
    30x10
    30x10

    4b)Tricep ext.
    20x10
    30x10
    30x10

    5)Tricep pressdowns
    40x20

  3. #3
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    12/16 "squat day"
    Training max 330
    1)squat
    190x5
    225x5
    255x8

    2a)1-leg hip raise
    4x10
    2b)leg curls (seated and laying)
    2x10 ea

    3)leg ext
    5x10

    4)calves 5x10 (standing/seated)

  4. #4
    Senior Member dechrist's Avatar
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    5/3/1 is my favorite routine. looking good man.
    "Take the slow road - don't be the guy "bulking" and "cutting" and "dieting". All of these things fail. It's about a lifestyle."- Jim Wendler

    My Log
    http://last.fm/user/dechrizzle
    http://doomisloomis.tumblr.com

  5. #5
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    12/18 "Bench day"

    1)Bench CG (training max = 230)
    155x5
    175x5
    195x8

    2)CG press (sorta JM press but extended toward my feet more) Next week i'll do a normal JM press
    135 x 5 x 10

    3a)DB power clean L raise (sorta like an upright rown combined with an L raise. Hits upper back and shoulders good)
    30 x 4 x 10

    3b)Lat pulldown
    105-150 x 4 x10

    4a)Hammer curl 30lbs x 8/side
    4b)Spider curl 25lbs x 14 reps

    5)Tricep pressdowns 40 x 25

  6. #6
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    12/20 "Deadlift"

    1)Deadlift (Training max = 375)
    245x5
    285x5
    315x9

    2a)Kroc Row
    90x15 [no straps]
    90x15
    110x15 [straps]
    110x15

    2b)RDL
    145x10
    145x10
    185x10
    185x10

    3)Leg ext (dont remember the weights for the numbers on each plate, but I remember the number of plates)
    8plates x 10
    10x10
    12x10
    8 x 12 slow

    4)Lying leg curl
    75 x 3 x 10

    5)Seated calf raise
    45lbs x 18 slow with pause at top and bottom.

  7. #7
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    12/22 "Press day"

    1)Press
    110x3
    125x3
    140x4

    2)Seated DB press
    60x8
    65x8
    65x6
    50x10
    50x10

    3a)Pullup (top focus explosive)
    BW x 5
    15x5
    30x5
    30x5
    BWx6
    BWx6

    3b)DB row
    65 x 3 x 8

    4)Troponin Tricep ext
    4x8

    5)DB hammer curls
    30lbs x 6 x 5 (short rest)

  8. #8
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    12/23 "squat day"

    1)squat
    210x3
    240x3
    275x5 [pretty easy]

    2)Front squat
    135x3x6
    Hack squat
    plate x 8
    plate+45 x 8

    3a)Seated leg curl
    3x6 [slow eccentric]
    3b)1-leg hip raises
    3x10

    4)Leg ext (triple drop set)
    12-10-8

  9. #9
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    12/25 Bench day

    1)bench
    160x3
    185x3
    207x5

    2a)JM press (95-155)
    10,8,6,4
    2b)assisted pullup
    4x10

    3a)hammer curl 35s) 4x10
    3b)Tate press 35-40 4x10

  10. #10
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    12/27 "deadlift"

    1)deadlift
    260x3
    300x3
    335x9

    2a)lying leg curl 4x6
    2b)band rdl 4x10

    3)leg ext 4x10

    4)1-leg hip ext 2x20
    5)leg press drop set 15-15-15

  11. #11
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    12/29 "press day"

    1)press
    115x5
    130x3
    145x3

    2)DB press
    50-60 10,8,6
    Bar press
    95x8, 105x6

    3)shrug
    Up to 335x5
    235x15
    4a)DB highpull (25-35) 4x10
    4b)DB row (60-80) 4x10

  12. #12
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    12/30 squat day

    1)squat
    225x5
    255x3
    285x3

    2a) BB RFESS
    3x5 (115-155)

    2b) hack squat
    4x10 ~2 plates per side

    3) 1-leg eccentric leg curls
    3x5 (50-80)

    4)1-leg hip ext
    1x20

  13. #13
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    1/1 "Bench Day"

    1)Bench
    170x5
    195x3
    220x3

    2a)HS pulldown 4x10
    2b)CG bench
    135,155,175,185 10,10,10,8

    3a)HS row 3x10
    2b)cable tricep kickback 3x8

  14. #14
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    1/2 "Deadlift Day"

    1)Deadlift
    280x5
    320x3
    360x3

    2a)Band RDL
    4x10
    2b)Leg press "feet really low"

    3)1-leg hip ext 2x10
    4)Glute-ham tri set
    pulltrhough, glute bridge, rev. hyper.

  15. #15
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    Start second cycle

    1/8 Press day

    1) press
    100x5
    115x5
    130x6

    2a)DB row 3x10 80-110
    1x20 (55lbs) w/thick grip

    2b)press 4x10 95-105

    3)overhead cable ext 2x10
    4)bb curl 2x10

    5)shoulder raise drop set (27.5,22.5,15) 30 total reps

  16. #16
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    1/11 deadlift

    1)deadlift
    255x5
    290x5
    330x9

    2)ball single leg eccentric leg curls
    3x3

    3)box squat wide
    185-245 4x10

    4a)abs 4x10
    4b)leg ext 4x20-40

  17. #17
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    1/12 bench

    1)bench
    155x5
    180x5
    205x7

    2a)pullup 4x8-10 (held 40-50lb DB for first two reps, then released)
    2b)bench +short red band 4x8-10 (115,135,135,125)

    3)tricep press down 2x 10,15
    4)shrugs up to 315x6
    DB row 50x30

  18. #18
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    1/13 squat

    1)squat
    200x5
    230x5
    265x9

    2)short stance split squat
    4x8 30-70lbs

    3)leg press 2x15

    4)leg curl 80lbs 15-5-5-5 (rest pause)
    5)leg ext 70lbs 25-10-10 (rest pause)

  19. #19
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    1/15

    1)press
    110x3
    125x3
    140x4

    2a)press 4x6-8 (100-115)
    2b)DB row 4x12-20 (50-70)

    3)tricep
    4bicep
    5)shoulder raise

  20. #20
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    1/17

    1)deadlift
    275x3
    315x3
    355x6

    2a)1-leg (split stance) rdl 4x10
    2b)hack squaT 4x10

    3)seated leg curl 12,10,8,30
    4)leg ext 3x10
    5)DB row (high) 40x30

  21. #21
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    Forgot to write down the bench days workout. I think I did 215x6 reps and on band bench press I got up to 165x6.

    Next time go with 95lbs on band press for higher reps.


    1/20 "split squat"

    1)Split squat w/ pause
    115x3
    135x3
    155x6

    2a)Leg curl 4 sets
    2b)leg press feet high 4 sets

    3)Goblet squat with band around knees 2 x10

  22. #22
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    1/22 "press day"

    1)Press
    115x5
    130x3
    150x2

    2a)High incline db bench
    50x12
    60x10
    70x8
    60x10
    45x15

    2b)Pulldowns
    120x12
    150x10
    pullupx8
    150x10
    105x18

    3)Tricep pressdowns 4x12
    4a)Shoulder raise 3x12
    4b)bottom partial press 3x12

  23. #23
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    1/24 Deadlift

    1)Deadlift
    290x5
    330x3
    370x3

    2)Deadstop RDL
    4x6-10 (up to 255)

    3)plyo stepups / skater squats
    4x40-60sec

  24. #24
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    1/26 "bench"

    1)Bench
    180x5
    205x3
    230x3

    2)DB row
    up to 110x5 (need straps to go higher)

    3)Circuit 4 rounds
    -Bench 135 x 10
    -Pullup x 8-10
    -Standing 1-arm band press x 10/side
    -Farmer's walk 80's x 100'

  25. #25
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    RECOVERY WEEK

    1/29 Press

    1)Press
    65x5
    85x5
    95x5

    2)DB row
    70x10
    80x10
    90x10

    3)circuit
    -Push press (125) x 5,4,3
    -Pushup x 20,15,10

    4)Tricep pressdown 2x20
    5)Scarecrow 2x20

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