Taking Wendler’s 5/3/1 for a drive

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  1. Taking Wendler’s 5/3/1 for a drive


    As the title states, I’m taking Wendler’s 5/3/1 powerlifting training program for a ride. I have not used a training program in a while and am hoping to add some strength through the winter. Has anyone else used this program? How did it work for you? Do you have any suggestions to aid in productivity?

    Here are the 1 rep max numbers I am starting with: (all in pounds)
    1. Bench Press: 275
    2. Squat: 250 (weak I know. It’s been awhile)
    3. Deadlift: 395
    4. Standing shoulder press: 170
    - My bodyweight is 180lbs
    - I am 6’ tall
    - My nutrition goals are simple: over 180 grams of protein each day and increased carbs around training.
    - supplements: creatine monohydrate, fish oil, multivitamin, preworkout, bcaa’s, ecaa’s, whey
    - I train from 6:15am-7:30am
    - App I am now using:
    “I am not where I want to be, but I am not where I used to be”


  2. Week 1 completed last week:
    - 5/5/5
    I Completed the training as planned
    1. Bench
    180x5, 210x5, 235x5
    2. Squat
    165x5, 190x5, 215x5
    3. Shoulder press
    110x5, 135x5, 145x5 (+5)
    4. Deadlift
    260x5, 300x5, 335x5
    “I am not where I want to be, but I am not where I used to be”
    •   
       


  3. In for the gains

  4. Quote Originally Posted by JCR97 View Post
    In for the gains
    Thanks for joining! Have you used this program?
    “I am not where I want to be, but I am not where I used to be”

  5. Week 2: 3/3/3
    1. Bench
    190x3, 220x3, 245x3 (+2 assisted)
    2. Shoulder press (did Monday after bench)
    120x3, 135x3, 155x3 (+2)
    3. Sumo Deadlift today
    275x3, 315x3, 355x2 (still getting used to deadlifting again)
    - added some bicep and tricep work as well
    “I am not where I want to be, but I am not where I used to be”
    •   
       


  6. Sub’d. I’m considering running the 5/3/1 in January, looking forward to this log.

  7. I’m also thinking of doing this, are you using an app?
  8. Taking Wendler’s 5/3/1 for a drive


    Quote Originally Posted by wfreiling View Post
    I’m also thinking of doing this, are you using an app?
    Yes. I was using the 5/3/1 app by Henrik Jachobsen, but am using a different app now
    “I am not where I want to be, but I am not where I used to be”

  9. I like the app Big Lifts 2.

    Are you starting out with 90% max to figure out your percentages? Your numbers seem high. And if you are doing some Assisted without getting the prescribed reps, you should decrease your max.
  10. Taking Wendler’s 5/3/1 for a drive


    Quote Originally Posted by kjscatch View Post
    I like the app Big Lifts 2.

    Are you starting out with 90% max to figure out your percentages? Your numbers seem high. And if you are doing some Assisted without getting the prescribed reps, you should decrease your max.
    I’m new to this program and believe you are correct on these numbers. They seem fine for my bench and shoulders, but my squat and deadlift is struggling because I haven’t done them consistently in a while. I just checked and it is not set at 90%. When I set it to 90% the training weight numbers decrease. Should I use it at 90% until the first cycle is complete?
    “I am not where I want to be, but I am not where I used to be”

  11. Quote Originally Posted by MARK_ View Post
    I’m new to this program and believe you are correct on these numbers. They seem fine for my bench and shoulders, but my squat and deadlift is struggling because I haven’t done them consistently in a while. I just checked and it is not set at 90%. When I set it to 90% the training weight numbers decrease. Should I use it at 90% until the first cycle is complete?
    I would go down to 90%. Then after a month, all the Lifts increase approximately 5-10lbs. It's a gradual progression where you in theory you shouldn't cap out in the first 4-5 months. That last set is a max rep while still leaving 1-2 in the tank.

    That Big Lifts 2 app keeps all the percentages and progress.
  12. Taking Wendler’s 5/3/1 for a drive


    Quote Originally Posted by kjscatch View Post
    I would go down to 90%. Then after a month, all the Lifts increase approximately 5-10lbs. It's a gradual progression where you in theory you shouldn't cap out in the first 4-5 months. That last set is a max rep while still leaving 1-2 in the tank.

    That Big Lifts 2 app keeps all the percentages and progress.
    Thanks! I will take your advice and I downloaded the Big Lifts 2 app. It helped better calculate my 1 rep max. I was to heavy on squats and deadlift, right on for bench and to light for shoulder press. I think I will finish up my squats (3/3/3), but start over on Monday with the new numbers
    “I am not where I want to be, but I am not where I used to be”

  13. It's nice because you can set Rep PR's and then you get approximate maxes.

  14. I’m now using the Big Lifts 2 app as suggested by @kjscatch
    “I am not where I want to be, but I am not where I used to be”

  15. Quote Originally Posted by kjscatch View Post
    It's nice because you can set Rep PR's and then you get approximate maxes.
    I downloaded the Pro version, mainly for the graphs and assistant work plans. Are you in a group I can join?
    “I am not where I want to be, but I am not where I used to be”

  16. Mine doesn't look like that haha.

  17. Quote Originally Posted by kjscatch View Post
    Mine doesn't look like that haha.
    Hmm...it’s the Big Lifts 2 app and seems to do exactly what you said. Maybe it’s a new version.
    “I am not where I want to be, but I am not where I used to be”

  18. Must be. I can't find it In the App Store. I am gonna download it and check it out too

  19. I’m also gonna try this. Thanks

  20. Quote Originally Posted by wfreiling View Post
    I’m also gonna try this. Thanks
    Excellent! Let us know how it goes for you
    “I am not where I want to be, but I am not where I used to be”

  21. Happy Thanksgiving everyone!
    “I am not where I want to be, but I am not where I used to be”

  22. You too man. I am going to buy that 5/3/1 app I think but just need to get an iTunes card first. I don't put my CC info through that. It would be too easy to buy stuff!

  23. Quote Originally Posted by kjscatch View Post
    You too man. I am going to buy that 5/3/1 app I think but just need to get an iTunes card first. I don't put my CC info through that. It would be too easy to buy stuff!
    I understand that. The app is pretty good. I haven’t done much with it yet, but I paid for the Pro version and am interested in how the graphs will work.
    “I am not where I want to be, but I am not where I used to be”
  24. Taking Wendler’s 5/3/1 for a drive


    Wendler Day 1
    Plan for the mornings I train:
    - up at 5am, take preworkout (Mesomorph) and head to the gym around 6am. I will add Cytocarb to my bcaa’s for my intra-workout drink. I will eat 3 rice cakes before training.
    - I drink a post workout protein shake (60 grams) with 5 grams of creatine monohydrate
    - I usually eat a banana right after training
    - Training chest on Monday
    “I am not where I want to be, but I am not where I used to be”

  25. bench amrap: completed 210x5
    “I am not where I want to be, but I am not where I used to be”
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