Help! 5-3-1

  1. Help! 5-3-1


    I need help setting up a 5-3-1 program! I have read all I can find I guess I'm just not understanding it!
    Any help would be greatly appreciated!


  2. This is what I have set up for the main lifts

    Month 1

    Bench Press Max 90%
    265 238
    Sets Reps
    Week 1 -3 - 5 - 155 - 180-205
    Week 2 -3 - 3 170 - 190 -215
    Week 3 -3 -5,3,1- 180 -205 -230
    Week 4 -3 - 5 - 120 -145 -145

    Deadlift Max 90%
    405 364

    Week 1 - 3 5 - 240 - 275 -310
    Week 2 - 3 - 3 - 255. - 295 - 330
    Week 3 - 3 -5,3,1 275. -310 -350
    Week 4 - 3 - 5 - 145 - 185 - 220

    OH Press Max 90%
    165 150
    Week 1 -3 - 5 -100 - 115. - 130
    Week 2 - 3 - 3 -105 - 120. - 135
    Week 3 - 3 - 5,3,1 -115.- 130. - 145
    Week 4 - 3 - 5. - 60. -75. - 90

    Squat Max 90%
    295. 265
    Week 1 - 3 - 5 - 195 - 225 -250
    Week 2 - 3 -3. - 210 - 235 -265
    Week 3 - 3 - 5,3,1. - 220 -250 -280
    Week 4 - 3 - 5 - 120 -150 -180

  3. I need help with accessory lifts
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  4. Week 1. 5/5/5+
    Week 2 3/3/3+
    Week 3 5/3/1 +
    Week 4 5/5/5 deload

    %'s all of 90%of 1rm

    Week 1 65% 75% 85%
    Week 2 70% 80% 90%
    Week 3 75% 85% 95%
    Week 4 40% 50% 60%

  5. Accessory bench and overhead : kroc rows, barbell rows, weighted chins, lat pulldown, face pulls, DB raises, rear delt flye, pendlay rows, weighted dips, DB bench, incline DB bench, pushups, close grip bench, Jm press, pushdowns ect.

    Squat and deadlift accessory: good mornings, rdl's, leg press, lunges, leg ext, leg curl, front squats, pause squats, reverse hypers, calf raises /press.

    ABS. -pick em

    Your choices are endless really. Pick lifts that contribute to the overall improvent of your core lift. I like to work in planes ex) vertical push/pull. Horizontal push/pull.

  6. You say you've read all you can find, but the question on everyone's mind is: have you found the book?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  7. Touché....im trying to avoid buying it....so that i have not read lol

  8. He answers all questions about assistance and countless other things in the book. If you really wanted to avoid buying the book, I'd suggest reading logs upon logs. Or you could find your own assistance path by finding out which muscle groups are most important for pushing up your lifts. (Here's a secret: Your upper back and abdominals are the most universally important groups.) Doing your own assistance requires dilligence and an intimate understanding of your weaknesses. I have a hard time with it myself.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  9. What should the set and rep scheme look like

  10. For the accessories

  11. Depends on what works best for you.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. Just don't add all kinds of crazy barbell complexes or "arm day" . Avoid bastardizing it and let it work as Mr wendler intended..

  13. The book is a good read.

  14. Quote Originally Posted by PumpHouse View Post
    The book is a good read.
    I could read Wendler all day long. Only problem is I'd probably start talking like him and offend everyone I deal with.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. Thanks you guys have been more than helpful

  16. Quote Originally Posted by Xfit10 View Post
    For the accessories
    depends on your goals. many of the accessory templates can be found online that will tell you how many reps, sets, etc. which exercises depends on your weak links. if you are not sure just do the main lift again.
    you can call me "ozzie" for short.
  

  
 

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