5/3/1 Method

[kite]

I was just curious if anyone here has tried out Wendler's 5/3/1 training template? I've always stuck to Westside and Western Periodization for the most part but I'm giving it a go on my next training cycle.

[ketsugo]

Re: 5/3/1 Method

Tell me more- I may have a different name for it, but I use many periodization principles that I draw from powerlifting routines and coaches that I see at my gym

[kite]

Re: 5/3/1 Method

The 5/3/1 method revolves around the bench press, military press, squat and deadlift. It's a 3 day per week program taking 90% of your current max : Mon - bench, Tues - squat, Wed - military or incline, Mon - deadlift, then cycle back through. The first week of each lift you do 5 reps with 75%, 80% and 85% on the last set you go to near failure hitting a rep max. Week two is 3 reps at 80%, 85% and 90%, week three is 5 reps at 75%, 3 reps at 85% and 1+ at 95%.

[Doink the clown]

Re: 5/3/1 Method

Best 20 bucks i ever spent.awesome program

[kite]

Re: 5/3/1 Method

Which variation/template did you use? I was thinking of doing the BBB for at least one cycle but haven't made up my mind yet.

[ketsugo]

Re: 5/3/1 Method

The coach at my gym actually has his own variation and We all use them. We had a 49 year old guy compete and win with the same routine

[Strella]

Re: 5/3/1 Method

great for strength I think. Not so much for size which isnt a big deal if you already have some good size to start with IMO. Ive done some similar workouts like that and def gained strength.

[kite]

Re: 5/3/1 Method

Cool. My goal is to hit a 700 raw pull by the end of summer, I'm around 635 right now. My bench sucks ass, I've been dealing with some shoulder issues and I'm around 5 in the squat but my main focus is my pull. We'll see how it goes.

[Doink the clown]

Re: 5/3/1 Method

Which variation/template did you use? I was thinking of doing the BBB for at least one cycle but haven't made up my mind yet.

I did BBB twice, did Don't do jack shit this last summer when my work sched was busy, but i really like the Foam roll-5/3/1-conditioning the best.I started running hill sprints and pushing a prowler around and have awesome results.People look at you funny when your doing hill sprints when there kids are sled riding past you.
Good luck on your 700 attempt,if your at 635,looks like you may need a few more cycles thru,and I'd pay attention to those deload weeks.At that poundage I'm sure your like me and don't need any tips from me so good luck and pm me if you hit that number.

[kite]

Re: 5/3/1 Method

Absolutely, I've learned the hard way how necessary deloading is. I used to just run myself in the ground and then get all pissed when everything would stall. I typically deload every 3-4 weeks depending on feel.