Wendler 5/3/1

5/3/1 is a very simple strength program developed by a dude named Jim Wendler. If you don’t know who he is then you have some reading to do.

The Movements

Back Squat
Bench Press

Getting Started

Before starting the Wendler program, you will need to know your one rep max for each of the four movements. If you do not know then you have probably not lifted very much before and this is not the strength program for you. Follow the strength programming on riceucrossfit.com

The Program

Each week you will hit each of the 4 movements. The schedule most of us have been following is:
Monday = Back Squat
Tuesday or Wednesday = Press
Thursday = Deadlift
Saturday = Bench Press

You will do each of these lifts each week.  You will cycle through the following rep scheme each month:

  • Week1 5-5-5+
  • Week2 3-3-3+
  • Week3 5-3-1+
  • Week4 deload
So…For week one you will do the weights prescribed by your personalized spreadsheet in sets of 5, with the exception of the 3rd set which you will go until you cannot lift anymore but BEFORE your form breaks down.  Week two will look the same but in sets of 3.  Week 3 will be your heaviest!  You will do a set of 5, a set of 3 and then as many as you can do (remember, as many you can do BEFORE your form breaks down).
Each month your weights will increase and you will get S T R O N G E R !!

The Wendler 531 Spreadsheet

Download your Wendler 531 Spreadsheet here.  On the first tab, enter your 1RM’s for each of the 4 lifts.  The spreadsheet will do the rest.  Each week enter your Actual Reps in the corresponding yellow boxes.

Wendler 531

If you have any questions, let us know!!

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