A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine
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bodybuildingexercisesonline
A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine............
Jim Wendler 5/3/1 Power Lifting System is growing rapidly into one of the most popular power lifting and strength building workouts on the planet. A few years ago ran on the Power Lifter I knew the Westside Barbell System. West Side was the gospel, and there was no other. But today, things have changed. A good part of my friends run Wendler 5/3/1 or a West Side / Wendler's combination. West Side is still king, but Wendler 5/3/1 has proven itself very worthy of consideration.
This guide Wendler 5/3/1, you will find information about 2, 3, and divides 4 days. You will also find information on 5/3/1 and West Side Wendler hybrid a program. I have also included detailed assistance work information, including mentions of possible variations in the Wendler 5/3/1 E-Book. Please support Jim Wendler Wendler 5/3/1 through the purchase of its e-book.
Wendler 5/3/1 core components
* 4 to 5 + Week mesocycle. A mesocycle of Wendler 5/3/1 is 4 weeks if you train 4 days a week, and 5 + weeks if you train 3 days a week. If you train three times a week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you train 4 days a week, you are taken each workout once a week on the same day of practice.
* 4 Core workout. Wendler 5/3/1 core consists of 4 training sessions:
A. Squat Workout to work and support.
Workout to work as bench press and support.
C deadlift workout to work and support.
D. workout to work overhead press and support.
* 3 days per week. As I said, if you are Wendler 5/3/1 and training 3 days a week, rotate between the 4 training sessions. In the course of a mesocycle perform each of the 4 training sessions four times for a total of 16 training sessions. A week week mesocycle is as follows:
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 5/3/1 and train 4 days a week, your mesocycle last only 4 weeks. Your training plan should look something life this:
Monday. Squat days
Wednesday. Bench Press Day
Friday. Deadlift days
Saturday. Overhead Press Day
* Workout Waves. Each workout is 4-times performed in the course of Wendler 5/3/1 mesocycle. Simply put, you have 4 bench press workouts, 4 squat workouts, 4 deadlift training workouts and 4 overhead press. Any specific training (ABCD) is composed of 4 waves, or 4 different workouts. These waves are:
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave as warm up, 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 5/3/1 mesocycle Complete Breakdown
Now that we've looked at the nuts and bolts of Wendler 5/3/1 Powerlifting system, we put them together in a structured mesocycle. Please note that the following tables do not support working. The letter (ABCD) after training is the core of the shaft that will occur at this training day.
Wendler 5/3/1 mesocycle
3 days per week
Week Monday Wednesday Friday
1 Squat - Bench Press - Deadlift A - A
2 OH press - A Squat - Bench Press B - B
3 deadlift - B OH press - Squat B - C
4 bench press - deadlift C - C OH Press - C
5 Squat - D bench press - deadlift D - D
6 OH Press - D
Wendler 5/3/1 mesocycle
4 days per week
Week Monday, Wednesday Friday Saturday
1 Squat - Bench Press - A deadlift - An OH Press - A
2 Squat - B bench press - deadlift B - B OH Press - B
3 Squat - C bench press - deadlift C - C OH Press - C
Squat 4 - D bench press - deadlift D - D OH Press - D
Exercise substitution
For each of the four training sessions (ABCD), you can replace the primary training with a suitable replacement at the beginning of a new mesocycle. The following are examples of acceptable substitutions:
* Squats. You can squat squats replace the box, front squats, squats with bands or chains, etc.
* Bench press. You can bench press with floor press, press 2 board, rack press for damages, etc.
* Deadlift. You can substitute takes the deadlift deadlift deficit, rack deadlifts with bands or chains, etc.
* Overhead Press. You can press replacement overhead press with Push, push overhead dumbbell rack press, etc.
Support work
How much support do you work is up to you. Natural athletes should try, in and out of the studio in 60 minutes. If you do not "hit it" can in this time, you shall have to take a long, hard look at the rest time between you support the work to take. A quote from Jim Wendler Training period:
"The people laugh and call me lazy, while they make in their three-hour training progress zero twit. Sometimes, instead of what you do in the gym, it's what you do not carry that success is."
Wendler 5/3/1 in the book, the following support plans are presented:
* Boring, but Big. Main lift, the main lift again @ 5x10 (50% 1RM) and another accessory exercise 5 sets.
* The triumvirate. Main elevator and two training support - 5 sets each.
* I do not do Jack Shit. Main lift, and nothing else.
* Periodization Bible by Dave Tate. Main lift exercises and 3 - 5 x 10-20 reps each.
* Body weight. Main Elevator and 2 body weight exercises like the pull-up, sit ups, dips, etc.
Here are some examples using work plans based on your goals.
Strength Builder work support
From 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 Raise: 5 x 12
Overhead Press Workout
* Overhead Press: 5 x 10 x 50%
* Chin Up: 5 sets to failure
Bodybuilder support work
From Wendler 5/3/1 E-Book.
Squat Workout Day - Assistance Option A
* Hack Squat: 4 sets of 10-20 repetitions
* Leg Curl: 4 sets of 10-30 repetitions
* Leg Curl: 4 sets of 10-15 repetitions
* Weighted Sit up: 4 sets of 10 repetitions
Squat Workout Day - Assistance Option B
* 45 degree leg press - 4 sets of 10-20 repetitions
* Leg Extension - 4 sets of 10-30 repetitions
* Leg Curl - 4 sets of 10-15 repetitions
* Weighted Sit up - 4 sets of 10 repetitions
Bench Press Workout Day - Assistance Option A
* Dumbbell Bench Press: 4 sets of 10-20 repetitions
* Chest Dip (weighted): 4 sets of 8-15 repetitions
* Dumbbell Flys: 4 sets of 12 reps
* Cable Triceps Extension: 4 sets of 10-20 repetitions
Bench Press Workout Day - Assistance Option B
* Incline dumbbell bench press - 4 sets of 10-20 repetitions
* Chest Dip (weighted) - 4 sets of 8-15 repetitions
* Dumbbell Fly - 4 sets of 12 reps
* Cable Triceps Extension - 4 sets of 10-20 repetitions
Deadlift Workout Day - Assistance Option A
* Chin Up: 4 sets of 10-12 repetitions
* Bent over dumbbell rows: 4 sets of 15 reps / arm
* Back Raises: 4 sets of 10 repetitions (with a bar behind the neck)
* Hanging leg raises: 4 sets of 15 reps
Deadlift Workout Day - Assistance Option B
* Lat Pull Down - 4 sets of 10-12 repetitions
* Bent Row - 4 sets of 15 reps / arm
* Reverse Hyper Extensions - 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 repetitions
* Barbell Upright Row: 4 sets of 10 repetitions
* Dumbbell lateral raises: 4 sets of 10-15 repetitions
* Standing barbell curls: 4 sets of 10 repetitions
Overhead Press Workout Day - Assistance Option B
* Hammer Military Machine - 4 sets of 10 repetitions
* Rope Upright Rows - 4 sets of 10 repetitions
* Dumbbell bent over Reverse Fly - 4 sets of 10-15 repetitions
* Standing barbell curl - 4 sets of 10 repetitions
Wendler 5/3/1 Notes
A spokesman for max. When you first start Wendler 5/3/1, use a realistic rep max (1 RM). It is better to start a little below the estimated maximum and working in Wendler's 5/3/1, it is hard to estimate your 1RM and waste mesocycle. Powerlifting is not a sprint - it's a marathon. Thou shalt not kill himself out of the gate. Jim Wendler is recommended at 90% of your 1 RM from your first mesocycle.
The last sentence. Jim Wendler recommends everything to the last sentence of each core training. Remember, the core of the work is either squats, bench press, deadlift, or overhead press. On this last sentence, do as many repetitions as possible with the given weight. Do NOT use this approach to de-load workouts.
Adding weight. After every mesocycle, 5 pounds, adding to your total for 1RM bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and calculate the percentages. If you Wendler 5/3/1 run for a year, this progression pattern 50 pounds to your bank and press freedom, and 100 pounds, to add your squat and deadlift. Be patient and stay with the plan!
2 days per week Approach
For those who can take gym only twice a week, you can use the following template:
* Monday - squat and bench press
* Thursday - deadlift and overhead press
This is a 4-week cycle. Hit the primary, core exercises first, and then to work in appropriate assistance. Do not forget to limit your total training time to about 60 minutes.
Wendler 5/3/1 and West Side Hybrid
Wendler 5/3/1 is a very flexible training system. For this reason, the door is wide open for Wendler integrate with core / key components of the Westside system.
Some interns may make the dynamic effort (DE) days to take advantage from Westside training. How you structure this integration is up to you. Some trainees may be able to both heavy squats and dead lifts in a single day to do, and then use the second day of this week posterior chain work for dynamic effort (DE). Some may choose to do squats with heavy Wendler DE deadlift, squats and dead lifts with heavy Wendt DE.
Another possible integration between West Side and Wendler, would be the heavy overhead pressing daily loss, and instead pressing insert overhead movements in your bank days. This is a training day a week would work for DE Bank.
Sample West Side / Wendler's 5/3/1 program structure.
* Monday - Dynamic Effort (DE) bench press. Heavier overhead press.
* Tuesday - Wendler squat day. Dynamic Effort (DE) deadlift.
* Thursday - Wendler bench press day.
* Friday - Wendler Deadlift day. Dynamic Effort (DE) squats.
To work for support, use exercises that your weaknesses. Please remember that this example is hybrid program just to get presents an example think about the possibilities. There are many ways to combine West Side and Wendler, and many reasons why someone would do would be to do so.
By jumping into a hybrid routine, always proceed with caution. Start slow and work your way into it. Not expose the hybrid with too much work. It is better to add the feel of a hybrid program, and then to work, then it is to kill themselves and have to retreat to the work.
Concluding Remarks
Far too many young trainees are looking for magic routines and training systems. Wendler 5/3/1 Power Lifting system is not magic. It works if you work hard and stick to it. Wendler will be running normally for several cycles, so you do not choose this routine if you are not willing to stick to it are. If you have a younger lifter, and not sure whether you are ready for a powerlifting routine, consult experienced athletes on the Muscle & Strength Forum.
There are many heated debates about the education is the best. Note that the key to success in all programs related to your drive for success revolves.
This guide Wendler 5/3/1, you will find information about 2, 3, and divides 4 days. You will also find information on 5/3/1 and West Side Wendler hybrid a program. I have also included detailed assistance work information, including mentions of possible variations in the Wendler 5/3/1 E-Book. Please support Jim Wendler Wendler 5/3/1 through the purchase of its e-book.
Wendler 5/3/1 core components
* 4 to 5 + Week mesocycle. A mesocycle of Wendler 5/3/1 is 4 weeks if you train 4 days a week, and 5 + weeks if you train 3 days a week. If you train three times a week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you train 4 days a week, you are taken each workout once a week on the same day of practice.
* 4 Core workout. Wendler 5/3/1 core consists of 4 training sessions:
A. Squat Workout to work and support.
Workout to work as bench press and support.
C deadlift workout to work and support.
D. workout to work overhead press and support.
* 3 days per week. As I said, if you are Wendler 5/3/1 and training 3 days a week, rotate between the 4 training sessions. In the course of a mesocycle perform each of the 4 training sessions four times for a total of 16 training sessions. A week week mesocycle is as follows:
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 5/3/1 and train 4 days a week, your mesocycle last only 4 weeks. Your training plan should look something life this:
Monday. Squat days
Wednesday. Bench Press Day
Friday. Deadlift days
Saturday. Overhead Press Day
* Workout Waves. Each workout is 4-times performed in the course of Wendler 5/3/1 mesocycle. Simply put, you have 4 bench press workouts, 4 squat workouts, 4 deadlift training workouts and 4 overhead press. Any specific training (ABCD) is composed of 4 waves, or 4 different workouts. These waves are:
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave as warm up, 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 5/3/1 mesocycle Complete Breakdown
Now that we've looked at the nuts and bolts of Wendler 5/3/1 Powerlifting system, we put them together in a structured mesocycle. Please note that the following tables do not support working. The letter (ABCD) after training is the core of the shaft that will occur at this training day.
Wendler 5/3/1 mesocycle
3 days per week
Week Monday Wednesday Friday
1 Squat - Bench Press - Deadlift A - A
2 OH press - A Squat - Bench Press B - B
3 deadlift - B OH press - Squat B - C
4 bench press - deadlift C - C OH Press - C
5 Squat - D bench press - deadlift D - D
6 OH Press - D
Wendler 5/3/1 mesocycle
4 days per week
Week Monday, Wednesday Friday Saturday
1 Squat - Bench Press - A deadlift - An OH Press - A
2 Squat - B bench press - deadlift B - B OH Press - B
3 Squat - C bench press - deadlift C - C OH Press - C
Squat 4 - D bench press - deadlift D - D OH Press - D
Exercise substitution
For each of the four training sessions (ABCD), you can replace the primary training with a suitable replacement at the beginning of a new mesocycle. The following are examples of acceptable substitutions:
* Squats. You can squat squats replace the box, front squats, squats with bands or chains, etc.
* Bench press. You can bench press with floor press, press 2 board, rack press for damages, etc.
* Deadlift. You can substitute takes the deadlift deadlift deficit, rack deadlifts with bands or chains, etc.
* Overhead Press. You can press replacement overhead press with Push, push overhead dumbbell rack press, etc.
Support work
How much support do you work is up to you. Natural athletes should try, in and out of the studio in 60 minutes. If you do not "hit it" can in this time, you shall have to take a long, hard look at the rest time between you support the work to take. A quote from Jim Wendler Training period:
"The people laugh and call me lazy, while they make in their three-hour training progress zero twit. Sometimes, instead of what you do in the gym, it's what you do not carry that success is."
Wendler 5/3/1 in the book, the following support plans are presented:
* Boring, but Big. Main lift, the main lift again @ 5x10 (50% 1RM) and another accessory exercise 5 sets.
* The triumvirate. Main elevator and two training support - 5 sets each.
* I do not do Jack Shit. Main lift, and nothing else.
* Periodization Bible by Dave Tate. Main lift exercises and 3 - 5 x 10-20 reps each.
* Body weight. Main Elevator and 2 body weight exercises like the pull-up, sit ups, dips, etc.
Here are some examples using work plans based on your goals.
Strength Builder work support
From 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 Raise: 5 x 12
Overhead Press Workout
* Overhead Press: 5 x 10 x 50%
* Chin Up: 5 sets to failure
Bodybuilder support work
From Wendler 5/3/1 E-Book.
Squat Workout Day - Assistance Option A
* Hack Squat: 4 sets of 10-20 repetitions
* Leg Curl: 4 sets of 10-30 repetitions
* Leg Curl: 4 sets of 10-15 repetitions
* Weighted Sit up: 4 sets of 10 repetitions
Squat Workout Day - Assistance Option B
* 45 degree leg press - 4 sets of 10-20 repetitions
* Leg Extension - 4 sets of 10-30 repetitions
* Leg Curl - 4 sets of 10-15 repetitions
* Weighted Sit up - 4 sets of 10 repetitions
Bench Press Workout Day - Assistance Option A
* Dumbbell Bench Press: 4 sets of 10-20 repetitions
* Chest Dip (weighted): 4 sets of 8-15 repetitions
* Dumbbell Flys: 4 sets of 12 reps
* Cable Triceps Extension: 4 sets of 10-20 repetitions
Bench Press Workout Day - Assistance Option B
* Incline dumbbell bench press - 4 sets of 10-20 repetitions
* Chest Dip (weighted) - 4 sets of 8-15 repetitions
* Dumbbell Fly - 4 sets of 12 reps
* Cable Triceps Extension - 4 sets of 10-20 repetitions
Deadlift Workout Day - Assistance Option A
* Chin Up: 4 sets of 10-12 repetitions
* Bent over dumbbell rows: 4 sets of 15 reps / arm
* Back Raises: 4 sets of 10 repetitions (with a bar behind the neck)
* Hanging leg raises: 4 sets of 15 reps
Deadlift Workout Day - Assistance Option B
* Lat Pull Down - 4 sets of 10-12 repetitions
* Bent Row - 4 sets of 15 reps / arm
* Reverse Hyper Extensions - 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 repetitions
* Barbell Upright Row: 4 sets of 10 repetitions
* Dumbbell lateral raises: 4 sets of 10-15 repetitions
* Standing barbell curls: 4 sets of 10 repetitions
Overhead Press Workout Day - Assistance Option B
* Hammer Military Machine - 4 sets of 10 repetitions
* Rope Upright Rows - 4 sets of 10 repetitions
* Dumbbell bent over Reverse Fly - 4 sets of 10-15 repetitions
* Standing barbell curl - 4 sets of 10 repetitions
Wendler 5/3/1 Notes
A spokesman for max. When you first start Wendler 5/3/1, use a realistic rep max (1 RM). It is better to start a little below the estimated maximum and working in Wendler's 5/3/1, it is hard to estimate your 1RM and waste mesocycle. Powerlifting is not a sprint - it's a marathon. Thou shalt not kill himself out of the gate. Jim Wendler is recommended at 90% of your 1 RM from your first mesocycle.
The last sentence. Jim Wendler recommends everything to the last sentence of each core training. Remember, the core of the work is either squats, bench press, deadlift, or overhead press. On this last sentence, do as many repetitions as possible with the given weight. Do NOT use this approach to de-load workouts.
Adding weight. After every mesocycle, 5 pounds, adding to your total for 1RM bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and calculate the percentages. If you Wendler 5/3/1 run for a year, this progression pattern 50 pounds to your bank and press freedom, and 100 pounds, to add your squat and deadlift. Be patient and stay with the plan!
2 days per week Approach
For those who can take gym only twice a week, you can use the following template:
* Monday - squat and bench press
* Thursday - deadlift and overhead press
This is a 4-week cycle. Hit the primary, core exercises first, and then to work in appropriate assistance. Do not forget to limit your total training time to about 60 minutes.
Wendler 5/3/1 and West Side Hybrid
Wendler 5/3/1 is a very flexible training system. For this reason, the door is wide open for Wendler integrate with core / key components of the Westside system.
Some interns may make the dynamic effort (DE) days to take advantage from Westside training. How you structure this integration is up to you. Some trainees may be able to both heavy squats and dead lifts in a single day to do, and then use the second day of this week posterior chain work for dynamic effort (DE). Some may choose to do squats with heavy Wendler DE deadlift, squats and dead lifts with heavy Wendt DE.
Another possible integration between West Side and Wendler, would be the heavy overhead pressing daily loss, and instead pressing insert overhead movements in your bank days. This is a training day a week would work for DE Bank.
Sample West Side / Wendler's 5/3/1 program structure.
* Monday - Dynamic Effort (DE) bench press. Heavier overhead press.
* Tuesday - Wendler squat day. Dynamic Effort (DE) deadlift.
* Thursday - Wendler bench press day.
* Friday - Wendler Deadlift day. Dynamic Effort (DE) squats.
To work for support, use exercises that your weaknesses. Please remember that this example is hybrid program just to get presents an example think about the possibilities. There are many ways to combine West Side and Wendler, and many reasons why someone would do would be to do so.
By jumping into a hybrid routine, always proceed with caution. Start slow and work your way into it. Not expose the hybrid with too much work. It is better to add the feel of a hybrid program, and then to work, then it is to kill themselves and have to retreat to the work.
Concluding Remarks
Far too many young trainees are looking for magic routines and training systems. Wendler 5/3/1 Power Lifting system is not magic. It works if you work hard and stick to it. Wendler will be running normally for several cycles, so you do not choose this routine if you are not willing to stick to it are. If you have a younger lifter, and not sure whether you are ready for a powerlifting routine, consult experienced athletes on the Muscle & Strength Forum.
There are many heated debates about the education is the best. Note that the key to success in all programs related to your drive for success revolves.
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Wtf did you reread this before you posted?
ReplyDelete