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A Hardcore Look At Wendler's 5/3/1

Powerlifting Routine

Jim Wendler's 5/3/1 powerlifting system is popular

because it works! Wendler's has you training 3-4 days per
week on a rotating wave system.

Workout Summary

Main Goal Increase Strength

Workout Type Split

Training Level Intermediate

Days Per Week 3

Equipment Required Barbell, Bodyweight, Dumbbells

Target Gender Male & Female

Recommended Weight Gainer, Protein Powder, Creatine Monohydrate, Essential

Supplements Fats (EFAs), Multivitamin

Author M&S Writers

Workout Description
Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most
popular powerlifting and strength building training routines on the planet. Several
years ago, most powerlifters I knew ran the Westside Barbell system. Westside was
the gospel, and there was no other. But today, things have changed. A good portion
of my friends are running Wendler's 5/3/1, or a Westside/Wendler's combination.
Westside is still king, but Wendler's 5/3/1 has proven itself very worthy of

In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits.
You will also find information on a Wendler's 5/3/1 and Westside hybrid program. I
have also included detailed assistance work information, including possible
variations mentioned in the Wendler's 5/3/1 e-book. Please support Jim Wendler
and Wendler's 5/3/1 by purchasing his e-book.

Wendler's 5/3/1 Core Components

4 to 5+ Week Mesocycle. A mesocycle of Wendler's 5/3/1 lasts 4 weeks if

you train 4 days per week, and 5+ weeks if you train 3 days per week. If you
workout three times per week (Monday-Wednesday-Friday), you will rotate
between 4 core workouts. If you workout 4 days per week, you will hit each
workout once a week on the same training day.
4 Core Workouts. Wendler's 5/3/1 consists of 4 core workouts:

Workout A. Squat and assistance work.

Workout B. Bench Press and assistance work.

Workout C. Deadlift and assistance work.

Workout D. Overhead Press and assistance work.

3 Days Per Week. As stated, if you use Wendler's 5/3/1 and workout 3
days per week, you will rotate between the 4 workouts. Over the course of a
mesocycle, you will perform each of the 4 workouts four times, for a total of
16 workouts. A week week mesocycle looks like this:

Week 1. ABC (Monday - Workout A, Wednesday - Workout B, Friday - Workout C)

Week 2. DAB

Week 3. CDA

Week 4. BCD

Week 5. ABC

Week 6. D

4 Days Per Week. If you use Wendler's 5/3/1 and train 4 days per week,
your mesocycle will last only 4 weeks. Your workout schedule should look
something life this:

Monday. Squat Day

Wednesday. Bench Press Day

Friday. Deadlift Day

Saturday. Overhead Press Day

Workout Waves. Each workout is performed 4 times during the course of a

Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press
workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press
workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4
different workouts. These waves are:

Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Wendler's 5/3/1 Complete Mesocycle Breakdown

Now that we've looked at the nuts and bolts of the Wendler's 5/3/1 powerlifting
system, let's put them together into a structured mesocycle. Please note that the
following tables do not include assistance work. The letter (ABCD) following the
core workout is the corresponding wave that you will be performing on that training

Wendler's 5/3/1 Mesocycle

3 Days Per Week

Week Monday Wednesday Friday

1 Squat - A Bench Press - A Deadlift - A
2 OH Press - A Squat - B Bench Press - B
3 Deadlift - B OH Press - B Squat - C
4 Bench Press - C Deadlift - C OH Press - C
5 Squat - D Bench Press - D Deadlift - D
6 OH Press - D    

Wendler's 5/3/1 Mesocycle

4 Days Per Week
Week Monday Wednesday Friday Friday
1 Squat - A Bench Press - A Deadlift - A OH Press - A
2 Squat - B Bench Press - B Deadlift - B OH Press - B
3 Squat - C Bench Press - C Deadlift - C OH Press - C
4 Squat - D Bench Press - D Deadlift - D OH Press - D

Exercise Substitution
For each of the 4 workouts (ABCD), you may substitute the primary workout with an
appropriate replacement at the start of a new mesocycle. The following are
examples of acceptable substitutions:

Squats. You may substitute squats with the box squat, front squat, squats
with bands or chains, etc.
Bench Press. You may substitute bench press with floor press, 2-board
press, rack press, etc.
Deadlift. You may substitute the deadlift with deficit deadlifts, rack pulls,
deadlift with bands or chains, etc.
Overhead Press. You may substitute overhead press with push press,
overhead dumbbell press, rack press, etc.
Assistance Work
How much assistance work you do is up to you. Natural lifters should try to be in
and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need
to take a long, hard look at the rest periods you are taking between assistance work
sets. A quote from Jim Wendler on training duration:

"People laugh and call me lazy, while they twit around in their three-hour workout
making zero progress. Sometimes, instead of what you do in the weight room, it's
what you don't do that will lead to success."

In the Wendler's 5/3/1 book, the following assistance plans are presented:

Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and
another accessory exercise for 5 sets.
The Triumvirate.  Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit.  Main lift, and nothing else.
Periodization Bible by Dave Tate.  Main lift, and 3 exercises - 5 x 10-20
reps each.
Bodyweight.  Main lift, and 2 bodyweight exercises such as the pull up, sit
ups, dips, etc.

Here are some sample assistance work plans based on your goals.

Strength Builder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout

Squat: 5 x 10 x 50%
Leg Curl: 5 x 10

Bench Press Workout

Bench Press: 5 x 10 x 50%

One Arm Dumbbell Row: 5 x 10

Deadlift Workout

Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12

Overhead Press Workout

Overhead Press: 5 x 10 x 50%

Chin Up: 5 sets to failure

Bodybuilder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout Day - Assistance Option A

Hack Squat: 4 sets of 10-20 reps

Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps

Squat Workout Day - Assistance Option B

45 Degree Leg Press – 4 sets of 10-20 reps

Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps

Bench Press Workout Day - Assistance option A

Dumbbell Bench Press: 4 sets of 10-20 reps

Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps

Bench Press Workout Day - Assistance option B

Incline Dumbbell Bench Press – 4 sets of 10-20 reps

Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps
Deadlift Workout Day - Assistance Option A

Chin Up: 4 sets of 10-12 reps

Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

Deadlift Workout Day - Assistance Option B

Lat Pull Down – 4 sets of 10-12 reps

Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps

Overhead Press Workout Day - Assistance Option A

Seated Dumbbell Press: 4 sets of 10 reps

Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps

Overhead Press Workout Day - Assistance Option B

Hammer Machine Military – 4 sets of 10 reps

Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps

Wendler's 5/3/1 Notes

One rep max. When you first start Wendler's 5/3/1, use a realistic one rep max
(1RM). It's better to start a little below your estimated max and work into Wendler's
5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is
not a sprint - it's a marathon. Don't kill yourself out of the gate. Jim Wendler
recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each
workout. Remember, core work is either squats, bench press, deadlift or overhead
press. On this last set, do as many reps as you can with the given weight. Do NOT
use this approach for de-load workouts.
Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total
for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM,
and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this
progression pattern will add 50 pounds to your bench and press, and 100 pounds to
your squat and deadlift. Be patient, and stick with the plan!

2 Day Per Week Approach

For those who can hit the gym only twice a week, you can use the following

Monday - Squat and Bench Press

Thursday - Deadlift and Overhead Press

This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate
assistance work. Remember to limit your total workout time to about 60 minutes.

Wendler's 5/3/1 and Westside Hybrid

Wendler's 5/3/1 is a very flexible training system. Because of this, the door is wide
open to integrate Wendler's with core/key components of the Westside system.

Some trainees may want to utilize dynamic effort (DE) days from Westside training.
How you structure this integration is up to you. Some trainees may be able to do
both heavy squats and deadlifts on a single day, and then use the second posterior
chain day of that week for dynamic effort (DE) work. Some may choose to do heavy
Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.

Another possible integration between Westside and Wendler's would be to drop the
heavy overhead pressing day, and instead, insert overhead pressing movements on
your bench days. This would free up one training day each week for DE bench work.

Sample Westside/Wendler's 5/3/1 program structure.

Monday - Dynamic effort (DE) bench press. Heavier overhead pressing.

Tuesday - Wendler's squat day. Dynamic effort (DE) deadlifts.
Thursday - Wendler's bench press day.
Friday - Wendler's deadlift day. Dynamic effort (DE) squats.

For assistance work, use exercises that address your weaknesses. Please
remember that this sample hybrid program is only an example, presented to get you
thinking about the possibilities. There are many ways to combine Westside and
Wendler's, and many reasons why someone would want to do so.

When jumping into a hybrid routine, always proceed with caution. Start slow, and
work your way into it. Don't set up the hybrid with too much work. It's better to get
the feel of a hybrid program, and then to add work, then it is to kill yourself and have
to pull back on work.

Final Notes
Far too many younger trainees are looking for magic routines and training systems.
Wendler's 5/3/1 powerlifting system is not magic. It works if you work hard, and
stick to it. Wendler's generally needs to be run for multiple cycles, so don't choose
this routine if you're not willing to stick with it.

There are many heated debates about which training system is the best. Remember
that the key to success on any program revolves around your drive to succeed.

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+ Post Comment

Posted Sun, 10/30/2016 - 07:55 LIKE 22

Alex Basham
I am on my 11th 5/3/1 cycle and did my first powerlifting meet at the end of my 10th cycle. This
program works. It is excellent


Posted Sat, 10/08/2016 - 03:26 LIKE 30

Joe Milligan
This program worked for me extremely well. Followed 5/3/1 on a calorie deficit (which he
doesn't recommend), I got stronger and leaner.

Posted Mon, 07/31/2017 - 06:54 LIKE 3

Hi Joe,
I also want to run this program on a calorie deficit. Does this actually help you to get
leaner? Just curious!


Posted Mon, 12/04/2017 - 20:10 LIKE 4

It worked for me and I am on keto + IF. Just need to add I am pretty advance on keto as
this is my usual way of eating. So I wouldn't recommend this for beginners on keto or even
calorie deficyt. I used this as I want to improve my strenght for KB moves.


Posted Thu, 07/14/2016 - 21:28 LIKE 30

Confused. Wave A says 75% x 5. Is that 5 reps or 5 sets? If 5 sets, then how many reps per set.
What exactly does 5-3-1 stand for?


Posted Fri, 07/15/2016 - 12:10 LIKE 63

D.E. Heeren
This program generally works for beginners or huge drug users. Wendler competes in non
drug tested meets. That alone tells you something.


Posted Fri, 08/05/2016 - 13:45 LIKE 23

Download a 5/3/1 App and use it in conjunction with this article. It works!


Posted Fri, 08/05/2016 - 16:23 LIKE 19

Why would I do that? I do not take advice from steroid users like Wendler.


Posted Sat, 10/08/2016 - 03:30 LIKE19

Joe Milligan
What a hater. Like it or not the program works. If you actually followed it, you won't be able
to say you didn't gain strength. I got stronger and leaner from it.


Posted Tue, 03/08/2016 - 11:13 LIKE 22

Keith Gallagher
Would it be ok 2 do this twice a week and cf another 2 days, can you still get proper results only
doing it twice a week


Posted Mon, 07/18/2016 - 11:32 LIKE14

John K.
I CF M-T-W-T.. I active rest F-S (2-4k row)... and Sunday I do hot yoga... on M-T-W-T... I do
wendler cycle by doing Squats on Monday, Deadlift on Tuesday, Bench on Wednesday,
Press on Thursday... at my box we do strength before the METCON.. and we do those lifts.
Other lifts on other days- Snatch, Clean-jerk, or complexes we do in either warmups, on
Friday and Saturday or during de-load weeks. I also use an app 531 to know what weight
adjustments to use.... the only caveat is you need to set all your 1RM on these lifts to know
where to start with the weight adjustments. I gain about 5lbs per lift each cycle if I stay


Posted Thu, 09/01/2016 - 00:56 LIKE22

You do the programming for your box or they are running everyone through Wendler 5/3/1


Posted Mon, 12/04/2017 - 20:13 LIKE 3

You can do IT but you need to psy attention to recovery.


Posted Sat, 02/27/2016 - 16:22 LIKE 17

D.E. Heeren
I wouldn't take too much advice from a drug user. Drug users know the drugs work but little else.
Wendler competes in untested meets. All Wendler did was take Eastern Bloc drug programs and
claim it for his own. Nothing new.


Posted Tue, 02/02/2016 - 09:48 LIKE 24

What would the schedule look like for hitting legs/chest 2Xper week, with shoulders and back
1Xper week... Do I enter mesocycle wave 2 on the second set of the week? Or do I redo wave 1
workout for the two, and then increase to wave 2 the following... suggestions?


Posted Sat, 01/09/2016 - 19:20 LIKE 23

Chris Solorzano
This is honestly so confusing. I can't figure out what I should be doing... Why are there letters
and waves and all this stuff being talked about...


Posted Mon, 01/11/2016 - 10:11 LIKE22

The letters refer to the different workout waves that are detailed in the article. The author
is just discussing the different setups and formats for 5/3/1 that someone can use.


Posted Wed, 11/25/2015 - 14:28 LIKE 20

So I add weight each cycle regardless of how many reps I've hit on the AMRAP sets? I do NOT
recalculate the numbers for each cycle?


Posted Mon, 11/30/2015 - 20:18 LIKE32

Correct, trust the process man I've been doing it for 4 months and have made all my lifts
there will come a time where you miss a rep. Then you recalculate your numbers (drop 10%
off your max and start over). I liked this program so much I purchased Jims book titled
beyond wendler 531. I've been lifting two years and usally bounce around training splits
like upper lower,push pull leg, and typical bro splits, but this program is boring as hell but it
delivers results stick with it you won't regret it if your into strength gains. If you want show
muscles do body building workouts. I care more about function that looks.


Posted Wed, 12/02/2015 - 02:24 LIKE21

Oh, I don't care much about the looks, I'm lifting for strength. But I've been doing 5/3/1
wrong this whole time, putting my new numbers (reps hit) in the calculator, lol. :( Oh well,
better late than never to do it right. You recalculate if you don't hit the prescribed numbers
(3+ for example) or any reps at a given weight? Don't worry, I'll reread the book soon, I'm
just a little short on time right now.

Posted Wed, 07/01/2015 - 12:48 LIKE 27

This article isn't a very good break down of 5/3/1. Take, for example, where it says that you can
sub the main lift for a lift of your choosing. Wendler states in his book and on his website that
the main lift is to always be the squat, bench, deadlift or ohp. He stated that if you'd like you can
sub out the 5x10 with a variation of the lift. Example: Flat bench according to 5/3/1 wave/phase
followed by 5x10 incline bench or deadlift according to 5/3/1 wave/phase followed by 5x10 stiff
leg deads. Also, Wendler has stated that 5/3/1 is always to be a four day a week program. Five
days a week if you'd like to throw in a bodybuilding day and work your pretty muscles (biceps,
calves, ect...). I'd highly recommend anyone intersted in the program go to Wendler's website or
buy his book. This author is not accurate with his information on the program.


Posted Sat, 01/24/2015 - 00:07 LIKE 32

Hi Steve,
i am planning to start the wendler 5/3/1 programm 4X a week. How many assistance exercise
should i do for every session? Do you think 3-4 assistance exercise are ok, I workout not more
than 60-80 min.


Posted Thu, 04/28/2016 - 10:10 LIKE19

There are only a few reasons to add assistance, 1. If there is a weekness in your main
compound lift.IE you feel a pull in you adductors when you squat. Back off your squat to
prevent injury (deload,) add adductor as accessory excercise to improve your lift, back off
10 percent, then start over from there. 2. If there is an imbalance in your body, 3. Injury
prevention IE, abs, biceps. 4. You want to gain size,IE "boring but big." Which is basically
the 5 compounds added to 5-3-1 at 50 percent for volume. You must think about what you
need, then what you want, then read the book!


Posted Thu, 01/22/2015 - 22:36 LIKE 22

Would it be good to run while training for powerlifting? Or will it deplete some of my stregth


Posted Sat, 12/06/2014 - 18:33 LIKE 27

Is it okay to do the 3 day a week 5/3/1 program without days off between? for example Tuesday
Wednesday Thursday I have platoon runs on Mondays and Fridays.

Posted Wed, 11/19/2014 - 14:59 LIKE 33

Hey Steve,
I CrossFit 5 days a week but find that the current box train at only offers strength training for
those in the "competition" class. I was accepted into this class but cannot train at the times that
they do. This leaves me doing the regular gym programming. I do, however, work at a gym and
am wondering if it would be safe to do my regular WOD at the CrossFit gym and then, a few
hours later, follow with strength training, via Wendler's program? Also, would light cardio (with or
without CrossFit) following these lifts be acceptable or would it diminish the results, in your
opinion. Thank you.


Posted Fri, 02/05/2016 - 14:28 LIKE 17

If you do workout twice in a day be sure to eat some fast carbs, oatmeal, white flour pasta or
bread or Rice Crispy Treats so that your muscles use the glycogen in the muscles.
Fast carbs ingestion right after your workout and slow carbs to fuel your performance about 1
hour prior become really important if you work out more than once per day.
I usually will eat some brown rice or 1/2 a sweet potato before my workout and 2 or 3 dates or a
really ripe banana right after my workout. I noticed my muscles are getting bigger and I am losing
I am super new to lifting but train privately with my CF coach who is also an ETP coach and and a
certified weight lifting trainer. Good luck.


Posted Wed, 10/08/2014 - 17:52 LIKE 33

There may be a typo above. I think that the second 'Friday' in the second table should be
'Saturday'. Great stuff though.


Posted Sat, 09/06/2014 - 17:16 LIKE 19

Hi Steve
Would you recommend this program If I want to hit muscles 1.5 times a week. The muscle
pairing would be same as you described for 2-day a week approach. But here I would alternate
A/B/A and B/A/B. What do you think?
Many thanks !


Posted Thu, 09/04/2014 - 20:25 LIKE 22

I was doing SS before and I decided to try this, I'm still not sure about the working sets, it says
75%x5, does that mean 5 sets or reps? I can imagine how short the workout would be if I just
starting the program.


Posted Mon, 07/21/2014 - 06:59 LIKE 26

Hi Steve I am a personal trainer I don't know everything but I'm always wanting to learn more I'm
trying go for thickness and strength doing this program won't that defined my body


Posted Sun, 07/13/2014 - 19:27 LIKE 29

What is a good way to warm up before doing these lifts if I'm going about it through the strength
assistant work instead of the bodybuilding assistant workout?
I thought about doing light movements, but I'm basically going to be doing the same thing with
50% of my 1RM after I do the first heavier version of the exercise.


Posted Sat, 07/05/2014 - 15:30 LIKE 23

What if your 95% becomes easier to perform more than just once? How do you know how much
to increase the overall workout so that 95% becomes "hard" again?


Posted Mon, 06/30/2014 - 11:55 LIKE 31

I have been getting outstanding results in strength gains on Wendler's 5-3-1, but I have lost a
couple pounds since starting the program. I am a competitive bodybuilder with over 10 years
training experience and took on this strength program because I wanted to make sure I am every
bit as strong as I look on stage. However, losing weight is a concern because I don't want to
come in small and flat on stage. Adhering as precisely as I can to Wendler's program, I recently
cranked out 14 reps on BP, 12 on SOP, 23 on squat, and 18 on DL with clean, full ROM reps,
pausing at the bottom to eliminate any artificial momentum advantage with 90% of my
calculated 90% of my true 1RMs. I really just want to know, as the weights seem far too light for
the rep ranges I am supposed to be working in, if I should kick the weight up or if I am doing it
proper for optimum results already. Any help or recommendations will be much appreciated, and
thank in advance for the help.


Posted Sun, 06/08/2014 - 16:11 LIKE 29

Does this workout goes well with muay thai?
I mean if i do that workout will i get more power is muay thai and so on?

Posted Thu, 04/28/2016 - 09:22 LIKE20

As an Athlete you would do better with Chad Wesley Smiths" Juggernaut Method" you
should do your alactic capacity training before workouts and increase explosive power: by
medicin ball throw, and jumping up hills, prowlers. Analyse your CNS capacity for how
much of a workout you should do. My guess would be to stick to the compound exercises.
Then if you have CNS left, do one or two excersises that improve your core 5 compounds.
IE bicepts to prevent tears on deadlift. Abs to prevent hernia on Squats. Lat and Back to
improve Benchpress and balance your body out. Always try to pick a compound movement
for efficiency. Ie.,Pullups for bicept, lat and back...


Posted Mon, 06/06/2016 - 23:42 LIKE21

Why do splits? Bulgarian training is front squat, snatch, clean and jerk to a daily max,
usually about 95-97% of recent competition bests. Even the Soviet template is better than
Wendler. Most Olympic lifters rarely do more than 1-3 reps in any set. All Soviet and
Bulgarian programs are intended for reflex exercises in a full range of motion. That means
none of this 90 degree squatting, benches or deadlifts. Just because steroid users like
Louie Simmons and Jim Wendler claim they know something of value doesn't make it so.
go to Sportivny Press and read some of the articles and learn something of value.


Posted Thu, 04/28/2016 - 17:55 LIKE18

D.E. Heeren
I am an Olympic Weightlifter. Only do front squat, snatch, clean & jerk and variations of the
lifts. Core training is not needed for those doing heavy front squats almost daily. Core
training is a myth and a hoax promoted by people that have never studied athletic
principles. The best speed strength athletes in the world are the Olympic Lifters and they
do not need or do specific core training. Bench Press is a worthless exercise. Powerlifters
are idiots. Wendler is an idiot. Louie Simmons is a moron.


Posted Mon, 04/24/2017 - 08:19 LIKE 5

And the Bulgarian and Russian weightlifting programmes werent designed for steroid
using athletes?


Posted Sun, 06/05/2016 - 20:06 LIKE26

robert foley
wow that's a little harsh!
I do the wendler program now on a three day split and on the fourth day do power cleans. I
do really enjoy the guts for the snatch yet. if you SOLEly olympic lift what kind
of split do you recommend?


Posted Mon, 12/26/2016 - 08:53 LIKE20

I have to disagree with D.E.Herron on this. For the matter that he is an Olympic lifter
reviewing a powerlifting regiment is pointless. That no different than a Cowboys fan going
onto a Steelers forum and ranting about how horrible they are. I will never put down a
person for their beliefs on something until they start doing it to someone else. 5/3/1 is not
a program for Muay Thai. He is correct on that. 5/3/1 is if you are planning on competing
in a meet. And for powerlifters being idiots, I'm a powerlifter as well as a firefighter. My
powerlifting training has significantly added strength in all aspects to do my job more
safely. If you want to argue the point, please go to the fire academy and get certified, suit
up, and make entry.


Posted Mon, 06/02/2014 - 07:31 LIKE 22

rick b
Hi Steve!!
Is it possible to alternate one mesocycle with strengh builder assistance and another with bodybuilder
A lot.


Posted Sun, 05/25/2014 - 21:59 LIKE 33

David B
Hey steve, why not have a DE exercise for overhead press in the hybrid program? I added one but
I could feel a bit of shoulder strain, not sure if its from having worked all day or what


Posted Tue, 05/13/2014 - 19:32 LIKE 31

Jimmy Ardoin
How long should the rest periods be between each exercise and how long should you wait
before beginning another mesocyclone ???


Posted Fri, 05/09/2014 - 20:09 LIKE 22

Silly question. Would it be counter-productive to add weight to the drop sets(5x10) if the
prescribed weight of 50% of 1RM is really too easy?

Posted Wed, 04/23/2014 - 18:31 LIKE 35

Angus Campbell
Hey, a little bit of a variation of Wendler's 5/3/1:
Dead Lift 5/3/1
Floor Press 5/3/1
Some Form of Conditioning 30 minutes
Front Squat 5/3/1
Pendlay Row 5/3/1
Some Form of Conditioning 30 minutes
Power Clean 5/3/1
Overhead Press 5/3/1
5-10 Sets of... (at the park)
Pull-Ups x max rep
Dips x max rep
Some Form of Conditioning
Rest (awesome...)


Posted Fri, 04/04/2014 - 12:36 LIKE 33

dwight schofield
i did the 5-3-1 work out about a year ago. and i was fairly happy with it. HOWEVER it contained
no bicep work. I did "throw in" a "very little bit" of biceps work in the course of doing the work
out... They are one of my best body parts and a felt that i should work them a little bit to keep
them in some reasonable kind o' shape.
During the last dead lift work out of the 16 routine , i was supposed to do dead lift my single rep
max. when i attempted the lift, i tore the bicep tendon off the bone in my forearm. If i had been
doing a reasonable amount of bicep work, this would never have happened in a million years,
given the shape that my biceps are in when i work them on a regular basis. My injury was pretty
serious and required surgery. i couldn't do anything with the injured arm for a couple months and
after a year it is still not back at 100%. according to my physiotherapist, my recovery has been
pretty good and should get back to something close to 100% but some people never recover
100%. It also cost me a few hundred bucks in copays for medical bills and some time off work. I


Posted Wed, 04/30/2014 - 20:35 LIKE48

Dude, when you are deadlifting you cant put that sort of load on your biceps no matter how
well conditioned they are! Im sorry for your injury and all but seriously never load your
biceps on a deadlift. Your arms are like 'chains' and your hands are 'hooks' on the bar.
Deadlifts are all about legs and back.


Posted Mon, 03/31/2014 - 07:41 LIKE 37

great program, I'm just getting started this week.
im 32 and quite inflexible. how often do u recommend stretching, and how much emphasise is
given? hip flexes, hammies etc. same goes for conditioning??


Posted Thu, 04/28/2016 - 09:57 LIKE30

You should buy the book,531 second edition, Wendler gives you mobility exercises. This
program is an intermediate program, and by asking that question you would probably be
better of starting with a program like "Beginning Strength." Either way "buy the book" it's
cheap insurance.



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