brays3440
10-31-08, 3:11 am
Here is my attempt at Jim Wendler’s 5/3/1 method. For those that are unfamiliar with this method it is a 3 day a week, 10 day cycle focusing on 4 major lifts with rotating percentages of your 1RM over 4 waves. The methods 4 waves are:
Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume)
Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume)
Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1
Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70%
After each major lift you chose two accessory lifts from a list, on Military days the accessories are Upper Back and Shoulder work, Bench days are Lat work and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work.
Here is the way my first 3 waves of training have gone: All lifts done raw, no belt or knee wraps.
10-6-08 Wave 1
Squat: 135x5
225x5
280x5(65%)
325x5(75%)
370x5(85%)
Acc: BB lunges: 3 sets of 6 per leg, (65lbs, 85lbs, and 95lbs)
Abs: Hanging Knee raises: Bwt x 15 x 3 sets
10-7-08
Military Press: 135x5
185x5(65%)
215x5(75%)
245x5(85%)
Acc: Machine press: 100lbs x 10 x 3 sets
BB Shrugs: 315lbs x 25 x 3 sets
10-9-08
Bench: 185x5
225x5
275x5
315x5(75%)
330x5(80%)
350x5(85%)
Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets
10-13-08
Deadlift: 135x5
225x5
310x5(65%)
360x5(75%)
410x5(85%)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
10-14-08 Wave 2
Military: 135x3
185x3
200x3(70%)
230x3(80%)
255x3(90%)
Acc: Incline press: 225 x 12 x 3 sets
BB Shrugs: 365 x 12 x 3 sets
10-15-08
Squat: 135x3
225x3
275x3
305x3(70%)
350x3(80%)
390x3(90%)
Acc: Leg Press: 6 plates x 12 x 3 sets
Crunches: Bwt x 25 x 3sets
10-20-08
Bench: 135x10
185x10
225x5
275x5
315x1
330x3(80%)
350x3(85%)
375x3(90%)
Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets
10-21-08
Deadlift: 135x3
225x3
315x3
335x3(70%)
385x3(80%)
430x3(90%)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
10-23-08 Wave 3
Military: 135x5
185x5
215x5(75%)
245x3(85%)
270x1(95%) (only needed one but pushed for 3 reps)
Acc: Incline Press: 225 x 12 x 3 sets
DB Shrugs: 120 x 20 x 3 sets
10-27-08
Squat: 135x5
225x5
275x5
325x5(75%)
370x3(85%)
415x1(95%) (only needed to do one but pushed to 3 reps)
Acc: Leg press: 8 plates x 12 x 3 sets
Weighted Sit Ups: 25 x 10 x 3 sets
10-28-08
Bench: 135x10
185x5
225x5
275x5
315x5(75%)
350x3(85%)
395x1 (95%)(did 2 reps, wanted to do more but no one at the gym to spot me)
Acc: Weighted Pull Ups: 25 x 5 x 4 sets
Upright Row: 120 x 12 x 3 sets
10-30-08
Deadlift: 135x5
225x5
315x5
360x5(75%)
410x3(85%)
455x1(95%) (pulled for 3 reps)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
NOTE: Never consistently trained either the Squat or Deadlift. So far I feel pretty good after the heavy part of the cycle.
Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume)
Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume)
Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1
Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70%
After each major lift you chose two accessory lifts from a list, on Military days the accessories are Upper Back and Shoulder work, Bench days are Lat work and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work.
Here is the way my first 3 waves of training have gone: All lifts done raw, no belt or knee wraps.
10-6-08 Wave 1
Squat: 135x5
225x5
280x5(65%)
325x5(75%)
370x5(85%)
Acc: BB lunges: 3 sets of 6 per leg, (65lbs, 85lbs, and 95lbs)
Abs: Hanging Knee raises: Bwt x 15 x 3 sets
10-7-08
Military Press: 135x5
185x5(65%)
215x5(75%)
245x5(85%)
Acc: Machine press: 100lbs x 10 x 3 sets
BB Shrugs: 315lbs x 25 x 3 sets
10-9-08
Bench: 185x5
225x5
275x5
315x5(75%)
330x5(80%)
350x5(85%)
Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets
10-13-08
Deadlift: 135x5
225x5
310x5(65%)
360x5(75%)
410x5(85%)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
10-14-08 Wave 2
Military: 135x3
185x3
200x3(70%)
230x3(80%)
255x3(90%)
Acc: Incline press: 225 x 12 x 3 sets
BB Shrugs: 365 x 12 x 3 sets
10-15-08
Squat: 135x3
225x3
275x3
305x3(70%)
350x3(80%)
390x3(90%)
Acc: Leg Press: 6 plates x 12 x 3 sets
Crunches: Bwt x 25 x 3sets
10-20-08
Bench: 135x10
185x10
225x5
275x5
315x1
330x3(80%)
350x3(85%)
375x3(90%)
Acc: Weighted Dips: 25lbs x 10 x 3sets
Weighted Pull ups: 25lbs x 5 x 3 sets
10-21-08
Deadlift: 135x3
225x3
315x3
335x3(70%)
385x3(80%)
430x3(90%)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
10-23-08 Wave 3
Military: 135x5
185x5
215x5(75%)
245x3(85%)
270x1(95%) (only needed one but pushed for 3 reps)
Acc: Incline Press: 225 x 12 x 3 sets
DB Shrugs: 120 x 20 x 3 sets
10-27-08
Squat: 135x5
225x5
275x5
325x5(75%)
370x3(85%)
415x1(95%) (only needed to do one but pushed to 3 reps)
Acc: Leg press: 8 plates x 12 x 3 sets
Weighted Sit Ups: 25 x 10 x 3 sets
10-28-08
Bench: 135x10
185x5
225x5
275x5
315x5(75%)
350x3(85%)
395x1 (95%)(did 2 reps, wanted to do more but no one at the gym to spot me)
Acc: Weighted Pull Ups: 25 x 5 x 4 sets
Upright Row: 120 x 12 x 3 sets
10-30-08
Deadlift: 135x5
225x5
315x5
360x5(75%)
410x3(85%)
455x1(95%) (pulled for 3 reps)
Acc: Glute Ham Raise: Bwt x 12 x 3 sets
Ab Wheel: Bwt x 10 x 3 sets
NOTE: Never consistently trained either the Squat or Deadlift. So far I feel pretty good after the heavy part of the cycle.