UPDATE: anyone here doing Wendler's 5-3-1 Program?

have you made straight progressions all through the year Ocean or have you had to back up from time to time?

thanks man. I've done 5x5 for several weeks before but this is Program really intruiges me especially after reading Wendlers rationale.

yeah I downloaded a free app that is super easy to use...plug in numbers to start for 4 major lifts and then it calculates everything for the whole cycle....every rep and weight. very cool. I like having that kind of structure. I think going for max reps on the last set is probably a huge differentiator for this program over others.

The good thing about Wendler's is that you can tailor the plan to suit your current needs. If you hit a wall, back your max down by 10% and start again from there.

Depending on how much youre lifting, you may want to do the deload. If youre still a novice, it may be better to skip the deload. If youre squatting 400+ and deadlifting 450+, your body may appreciate the deload.

I normally run his boring but big challenge during the winter. I'll do something akin to his North of Vag program during the spring. Summer is 5/3/1 with hill sprints and crossfit style metcons mixed in. Fall I may do 5/3/1 and a bodybuilding split routine.

That's the beauty of 5/3/1; the basics don't really change. You just add on, or subtract accessory movements/exercises to suit your needs.

Edited to add: remember, 5/3/1 is meant to be a long process; as most good programs should. Start too light and enjoy the progress you're making.

Awesome program, the only one I've seen consistent progress on since it's so slow and calculated.

I stick with most of the same programming all year, although it varies by lift. I do Boring but Big for my Strict Press since my shoulders respond better to volume than just a few sets of whatever week I'm on, 3-4 sets of 1-5 reps. The others I like doing the calculated Assistance Program, and just do the opposite mechanical movement, deadlift and front squat on one day, back squat and RDLs one day.

But definitely if you are lifting some serious weight like what was said before, "DO NOT DO EXTRA shite DURING THE DELOAD WEEK." <- That's actually what Wendler screams at you in the book. I personally whip through that week's workouts everyday, and spend about half the time doing mobility work.

quote:

---

yeah I downloaded a free app that is super easy to use...plug in numbers to start for 4 major lifts and then it calculates everything for the whole cycle....every rep and weight. very cool.\

---

Love it. Doubt I will ever switch from 5/3/1, although mainly I do the big lifts 5/3/1 and do mostly body weight stuff after.

original article

if anybody needs the book email me

tdlsu777 at gmail

Ryno, im in my 3rd week of the last month im cycling the 5-3-1. I do it for 4 months.

I love it. Always see progress. I find the deload week beneficial for the big lifts, however i don't deload the auxiliary stuff.

Hell no brah. My auxs today were Arnold Press and Cable Single Arm Row. Im on my 5-3-1 week and hit 275 for two to finish out my bench. Screw just hitting one.