I've noticed a few of you regressing on your individual strength programs. My first question is, "Are you working the program the way it was intended?". The next things that come to mind relate to outside stresses you may have forgotten to consider. Start a new job? New schedule at work/school? New position w/ new responsibilities? Maybe there has been an addition to the family? Sleep/eating patterns different for any reason? The strength will come. Work the plan, plan to work.
The program is split up into cycles, each cycle consists of four waves. Each wave is made up of four workouts, one for each lift. In other words, if you train four times a week, you hit each exercise once per week. Each wave focuses on a 5, 3, or 1 rep max, giving the program its name. Each workout is based on three sets of the major movement followed by a variety of accessory work detailed below. Sets and reps remain the same for the main movements in each wave. During the fourth, and final, week of the cycle, you return to a 5 rep scheme using submaximal weight. This built-in deload week allows for recovery and recuperation, setting you up to come back stronger with each passing cycle.
Before starting the program, you will need to know your one rep max for each of the big four. From there, calculate 90% and use that 90% figure as if it were your real max. The idea is to undershoot so as to get better quality work and avoid failure.
If there is one point on which Wendler is adamant, it’s the ego; you must check your ego at the door and focus on the program. If the gameplan says you’re in for 3 reps with 275, don’t try to impress all your co-bros by attempting 325. The whole program is periodized such that you are riding bigger and bigger waves and constantly making progress. Jumping the gun in week one will set you back in week two, creating a domino effect. Over-exertion will only leave you spinning your wheels. This doesn’t mean you must trust the program blindly, but give it a chance to prove its worth. Follow it for a couple of weeks and then make adjustments as necessary.
5/3/1 is not just for powerlifters, and its not just a grown-up version of 5×5. It’s for anyone, with a little bit of experience under his (or her) belt, who wants a logical, simple, and consistent approach to lifting. It’s an effective way to increase not only your one-rep max, but all rep maxes, which lends itself to all-around strength in addition to top-end strength.
It’s also essential to stick to the program for the long haul since the whole concept is the snowballing of small waves into a tsunami of brute strength.
Feel free to share in success stories you have regarding our strength program.
Special thanks to Wendler disciple DeathyMcDeath for helping writing this article.
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