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.
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
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
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.
If you have any questions, let us know!!