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Thread: Some questions about Wendler's 5-3-1

  1. #1
    Senior Member Eric Cartman's Avatar
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    Some questions about Wendler's 5-3-1

    About to start Wendler's 5-3-1, I read his book and have a few questions:

    1. I'm doing the 3 times a week program. He says in the de-load week you Military/Deadlift on Monday, then Bench on Wednesday, then Deadlift again on Friday(page 60). This isn't making sense to me,.. does he intend for you to combine the main lifts on the de-load week?

    2. Are you supposed to deload the assistance exercises as well on the de-load week? If so, by how much?

    3. He gives you a lot of freedom to add assistance work as you see fit. Are you allowed to pretty much add anything you want, or are certain exercises to be avoided?

  2. #2
    Moderator Off Road's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    About to start Wendler's 5-3-1, I read his book and have a few questions:

    1. I'm doing the 3 times a week program. He says in the de-load week you Military/Deadlift on Monday, then Bench on Wednesday, then Deadlift again on Friday(page 60). This isn't making sense to me,.. does he intend for you to combine the main lifts on the de-load week?
    That way the weeks end up evenly. You could start the next cycle on day 1.

    2. Are you supposed to deload the assistance exercises as well on the de-load week? If so, by how much?
    I would keep the load the same a reduce the volume during the deload week.

    3. He gives you a lot of freedom to add assistance work as you see fit. Are you allowed to pretty much add anything you want, or are certain exercises to be avoided?
    As the book says, only include things that make you better, don't just throw in a bunch of crap.
    Hope that helps.
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  3. #3
    Senior Member Eric Cartman's Avatar
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    Thanks again...

    I will be starting this routine next week hopefully..

  4. #4
    Wannabebig New Member
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    same problem.. thanks

  5. #5
    TJW jed's Avatar
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    Off Road hit it on the head. 5-3-1 offers tons of freedom to do what you want as long as you follow the main build with the core lifts. If you are new to the program follow it religiously (the 5/3/1/Deload cycle) and you will see excellent results.
    22 - 5'11'' - 190 lb
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