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Chase "BIG COUNTRY" Browning
11-05-09, 6:55 pm
Looking into Wendler's 5 3 1

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance


Tweaking it a little. 4 workouts a week instead of 3.
....................Week 1....Week 2....Week 3....Week 4
Sunday-...........................Rest................... ........
Monday-...........A1...........A2..........A3..........A4 ....
Tuesday-..........B1...........B2..........B3...........B4 ....
Wednesday-.....................Rest......................... ...
Thursday-.........C1...........C2..........C3...........C4. ..
Friday-.............D1...........D2..........D3.......... .D4...
Saturday-........................Rest...................... ......

Since I am tweaking the split. I might also tweak the 1st cycle's percentages to:

Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

Since I am ramping over 4 weeks instead of 6 weeks.


Input?

t_mh
11-05-09, 10:40 pm
The number of lifts per week with the 5/3/1 is optional. I do 4. If that's all you were referring to, then you're not tweaking it. It's a good program. Buy the book, try it out.

Chase "BIG COUNTRY" Browning
11-05-09, 10:42 pm
The number of lifts per week with the 5/3/1 is optional. I do 4. If that's all you were referring to, then you're not tweaking it. It's a good program. Buy the book, try it out.

Thanks, I had only saw a 3 day template prior to posting that. A friend of mine who actually has the book just cleared things up for me.