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?
I will be starting this routine next week hopefully..
same problem.. thanks
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.
21 - 5'11'' - 180 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
"I'm really impressed with your dedication. I will call it your jedication." - killxswitch
J O U R N A L !TJW