Tuesday, April 20, 2010


I have been using Jim Wendler's 5/3/1 for the quite a while. The routine I was on was 3-Days a week which comes out to a 5-Week Cycle starting with Bench, Squat, Deadlift and Overhead Press.

Bench 250 x 5 -------> 260 x 6
Squat 340 x 6 -------> 370 x 9
Dead 360 x 9 -------> 385 x 15
Press 185 x 5 -------> 205 x 9

Bench 280 x 4 -------> 285 x 8
Squat 380 x 8 -------> 400 x 12
Dead 340 x 6 -------> 370 x 13
Press 195 x 6 -------> 220 x 11

Now you might want to say thats isn't really that much of a jump. Keep in mind that it is an increase in weight and reps so that equals even more on an Estimated rep max. Use the formula below to determine a Estimated 1 RM.

Weight x Reps x .0333 + Weight = Estimated 1RM

Bottom line is every lift went up. Bench Press did not go up as much as I would like but that was probably due to a Program Error in what exercises I selected but drastically increasing 3 out of 4 lifts isn't bad at all. I should also mention that my bodyweight went from 217 lbs. down to 200 lbs. and my brothers was at a high of 252 lbs. and is weighing in at 234 lbs.

After a cycle was completed, if I met the previous month's reps I would increase all working maxes by 5 pounds. The book suggested 5 lbs. for Upper Body and 10 lbs. for Lower but I wanted to keep everything uniform so went up 5 across the board. The working max was 90% of a 1-REP Max in order to keep the weights manageable and form tight.

So if you have been aimlessly doing bull crap exercises with little or no progress except how fast you can get a pump you should buy Jim Wendler's 5/3/1. The exercises in the book are basic stuff you should be doing anyways. The E-Book is only $19.99 and tells you everything you need to know how to set everything up depending on how many days you can train. I know some of you out there are Strength and Conditioning Elitist and laugh at the thought of using someone else's program. That's fine but take it for a test drive yourself.

Why would you not listen to this guy? GET IT!

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