A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine

M&S Writers
Written By: M&S Writers
January 7th, 2010
Updated: March 24th, 2021
2.3M Reads
Wendler 5/3/1 Routine
Jim Wendler's 5/3/1 powerlifting system is popular because it works! Wendler's has you training 3-4 days per week on a rotating wave system.
Workout Summary

Workout Description

Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of my friends are running Wendler's 5/3/1, or a Westside/Wendler's combination. Westside is still king, but Wendler's 5/3/1 has proven itself very worthy of consideration.

In this guide to Wendler's 5/3/1, you will find information on 2, 3, and 4 day splits. You will also find information on a Wendler's 5/3/1 and Westside hybrid program. I have also included detailed assistance work information, including possible variations mentioned in the Wendler's 5/3/1 e-book. Please support Jim Wendler and Wendler's 5/3/1 by purchasing his e-book.

Wendler's 5/3/1 Core Components

4 to 5+ Week Mesocycle

A mesocycle of Wendler's 5/3/1 lasts 4 weeks if you train 4 days per week, and 5+ weeks if you train 3 days per week. If you workout three times per week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you workout 4 days per week, you will hit each workout once a week on the same training day.

4 Core Workouts

Wendler's 5/3/1 consists of 4 core workouts:

3 Days Per Week

As stated, if you use Wendler's 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:

  • Week 1. ABC (Monday - Workout A, Wednesday - Workout B, Friday - Workout C)
  • Week 2. DAB
  • Week 3. CDA
  • Week 4. BCD
  • Week 5. ABC
  • Week 6. D

4 Days Per Week

If you use Wendler's 5/3/1 and train 4 days per week, your mesocycle will last only 4 weeks. Your workout schedule should look something life this:

Workout Waves

Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:

  • Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
  • Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
  • Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1
  • Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Wendler's 5/3/1 Complete Mesocycle Breakdown

Now that we've looked at the nuts and bolts of the Wendler's 5/3/1 powerlifting system, let's put them together into a structured mesocycle. Please note that the following tables do not include assistance work. The letter (ABCD) following the core workout is the corresponding wave that you will be performing on that training day.

3 Days Per Week

Week 1

  • Monday: Squat - A
  • Wednesday: Bench Press - A
  • Friday: Deadlift - A

Week 2

  • Monday: OH Press - A
  • Wednesday: Squat - B
  • Friday: Bench Press - B

Week 3

  • Monday: Deadlift - B
  • Wednesday: OH Press - B
  • Friday: Squat - C

Week 4

  • Monday: Bench Press - C
  • Wednesday: Deadlift - C
  • Friday: OH Press - C

Week 5

  • Monday: Squat - D
  • Wednesday: Bench Press - D
  • Friday: Deadlift - D

Week 6

  • Monday: OH Press - D

4 Days Per Week

Week 1

  • Monday: Squat - A
  • Wednesday: Bench Press - A
  • Friday: Deadlift - A
  • Saturday: OH Press - A

Week 2

  • Monday: Squat - B
  • Wednesday: Bench Press - B
  • Friday: Deadlift - B
  • Saturday: OH Press - B

Week 3

  • Monday: Squat - C
  • Wednesday: Bench Press - C
  • Friday: Deadlift - C
  • Saturday: OH Press - C

Week 4

  • Monday: Squat - D
  • Wednesday: Bench Press - D
  • Friday: Deadlift - D
  • Saturday: OH Press - D

Exercise Substitution

For each of the 4 workouts (ABCD), you may substitute the primary workout with an appropriate replacement at the start of a new mesocycle. The following are examples of acceptable substitutions:

Assistance Work

How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can't "hit it" in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:

"People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success."

In the Wendler's 5/3/1 book, the following assistance plans are presented:

  • Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
  • The Triumvirate.  Main lift, and two assistance exercises - 5 sets each.
  • I'm Not Doing Jack Shit.  Main lift, and nothing else.
  • Periodization Bible by Dave Tate.  Main lift, and 3 exercises - 5 x 10-20 reps each.
  • Bodyweight.  Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.

Here are some sample assistance work plans based on your goals.

Strength Builder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout

Bench Press Workout

Deadlift Workout

  • Deadlift: 5 x 8 x 50%
  • Hanging Leg Raises: 5 x 12

Overhead Press Workout

Bodybuilder Assistance Work

From the Wendler 5/3/1 E-Book.

Squat Workout Day - Assistance Option A

Squat Workout Day - Assistance Option B

Bench Press Workout Day - Assistance option A

Bench Press Workout Day - Assistance option B

Deadlift Workout Day - Assistance Option A

  • Chin Up: 4 sets of 10-12 reps
  • Bent Over Dumbbell Row: 4 sets of 15 reps/arm
  • Back Raises: 4 sets of 10 reps (with bar behind neck)
  • Hanging Leg Raises: 4 sets of 15 reps

Deadlift Workout Day - Assistance Option B

  • Lat Pull Down – 4 sets of 10-12 reps
  • Bent Over Row – 4 sets of 15 reps/arm
  • Reverse Hyperextensions – 4 sets of 12 reps
  • Hanging Leg Raises – 4 sets of 15 reps

Overhead Press Workout Day - Assistance Option A

Overhead Press Workout Day - Assistance Option B

Wendler's 5/3/1 Notes

One rep max. When you first start Wendler's 5/3/1, use a realistic one rep max (1RM). It's better to start a little below your estimated max and work into Wendler's 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint - it's a marathon. Don't kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!

2 Day Per Week Approach

For those who can hit the gym only twice a week, you can use the following template:

This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate assistance work. Remember to limit your total workout time to about 60 minutes.

Wendler's 5/3/1 and Westside Hybrid

Wendler's 5/3/1 is a very flexible training system. Because of this, the door is wide open to integrate Wendler's with core/key components of the Westside system.

Some trainees may want to utilize dynamic effort (DE) days from Westside training. How you structure this integration is up to you. Some trainees may be able to do both heavy squats and deadlifts on a single day, and then use the second posterior chain day of that week for dynamic effort (DE) work. Some may choose to do heavy Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.

Another possible integration between Westside and Wendler's would be to drop the heavy overhead pressing day, and instead, insert overhead pressing movements on your bench days. This would free up one training day each week for DE bench work.

Sample Westside/Wendler's 5/3/1 program structure:

  • Monday - Dynamic effort (DE) bench press. Heavier overhead pressing.
  • Tuesday - Wendler's squat day. Dynamic effort (DE) deadlifts.
  • Thursday - Wendler's bench press day.
  • Friday - Wendler's deadlift day. Dynamic effort (DE) squats.

For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so.

When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don't set up the hybrid with too much work. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work.

Final Notes

Far too many younger trainees are looking for magic routines and training systems. Wendler's 5/3/1 powerlifting system is not magic. It works if you work hard, and stick to it. Wendler's generally needs to be run for multiple cycles, so don't choose this routine if you're not willing to stick with it.

There are many heated debates about which training system is the best. Remember that the key to success on any program revolves around your drive to succeed.

Alex Basham
Posted on: Sun, 10/30/2016 - 07:55

I am on my 11th 5/3/1 cycle and did my first powerlifting meet at the end of my 10th cycle. This program works. It is excellent

Joe Milligan
Posted on: Sat, 10/08/2016 - 03:26

This program worked for me extremely well. Followed 5/3/1 on a calorie deficit (which he doesn't recommend), I got stronger and leaner.

Posted on: Mon, 07/31/2017 - 06:54

Hi Joe,
I also want to run this program on a calorie deficit. Does this actually help you to get leaner? Just curious!

Posted on: Mon, 12/04/2017 - 20:10

It worked for me and I am on keto + IF. Just need to add I am pretty advance on keto as this is my usual way of eating. So I wouldn't recommend this for beginners on keto or even calorie deficyt. I used this as I want to improve my strenght for KB moves.

Posted on: Thu, 07/14/2016 - 21:28

Confused. Wave A says 75% x 5. Is that 5 reps or 5 sets? If 5 sets, then how many reps per set.

What exactly does 5-3-1 stand for?

D.E. Heeren
Posted on: Fri, 07/15/2016 - 12:10

This program generally works for beginners or huge drug users. Wendler competes in non drug tested meets. That alone tells you something.

Posted on: Fri, 08/05/2016 - 13:45

Download a 5/3/1 App and use it in conjunction with this article. It works!

Posted on: Fri, 08/05/2016 - 16:23

Why would I do that? I do not take advice from steroid users like Wendler.

Joe Milligan
Posted on: Sat, 10/08/2016 - 03:30

What a hater. Like it or not the program works. If you actually followed it, you won't be able to say you didn't gain strength. I got stronger and leaner from it.

Joe Milligan
Posted on: Mon, 05/09/2022 - 18:53

I used “531 Strength” app

Posted on: Wed, 05/04/2022 - 00:21

Which app do you use?

Dixon Butts
Posted on: Sat, 09/28/2019 - 15:01

Whenever I hear someone reflexively call out "drugs" and call someone a "user," they immediately have no credibility as they obviously lack intelligence. They could say "the sky is blue" and I would go outside to make sure it wasn't.
With that being said, the program works for anyone: beginner, intermediate, advanced, and yes, even those evil "drug users."
"75% x 5" is mentioned above. For the basic 531, there are only 3 work sets (i.e. 3 sets x 5 reps, on week 1, 3x3 on week 2, etc). The 531 refers to the "pyramid" effect of 5 reps on week one, 3 reps on week two, and then the week three work sets of 5 reps, 3 reps, and an AMRAP set ("1+").

As for "Wendler recommends 90%" of your actual max - he doesn't recommend, he says straight up that that is what you need to do. Otherwise, you're not doing 531.

hth...... years later....

Keith Gallagher
Posted on: Tue, 03/08/2016 - 11:13

Would it be ok 2 do this twice a week and cf another 2 days, can you still get proper results only doing it twice a week

John K.
Posted on: Mon, 07/18/2016 - 11:32

I CF M-T-W-T.. I active rest F-S (2-4k row)... and Sunday I do hot yoga... on M-T-W-T... I do wendler cycle by doing Squats on Monday, Deadlift on Tuesday, Bench on Wednesday, Press on Thursday... at my box we do strength before the METCON.. and we do those lifts. Other lifts on other days- Snatch, Clean-jerk, or complexes we do in either warmups, on Friday and Saturday or during de-load weeks. I also use an app 531 to know what weight adjustments to use.... the only caveat is you need to set all your 1RM on these lifts to know where to start with the weight adjustments. I gain about 5lbs per lift each cycle if I stay consistent.

Posted on: Thu, 09/01/2016 - 00:56

You do the programming for your box or they are running everyone through Wendler 5/3/1 ??

Posted on: Mon, 12/04/2017 - 20:13

You can do IT but you need to psy attention to recovery.

D.E. Heeren
Posted on: Sat, 02/27/2016 - 16:22

I wouldn't take too much advice from a drug user. Drug users know the drugs work but little else. Wendler competes in untested meets. All Wendler did was take Eastern Bloc drug programs and claim it for his own. Nothing new.

Posted on: Tue, 02/02/2016 - 09:48

What would the schedule look like for hitting legs/chest 2Xper week, with shoulders and back 1Xper week... Do I enter mesocycle wave 2 on the second set of the week? Or do I redo wave 1 workout for the two, and then increase to wave 2 the following... suggestions?

Chris Solorzano
Posted on: Sat, 01/09/2016 - 19:20

This is honestly so confusing. I can't figure out what I should be doing... Why are there letters and waves and all this stuff being talked about...

M&S Team Badge
Posted on: Mon, 01/11/2016 - 10:11

The letters refer to the different workout waves that are detailed in the article. The author is just discussing the different setups and formats for 5/3/1 that someone can use.

Posted on: Wed, 11/25/2015 - 14:28

So I add weight each cycle regardless of how many reps I've hit on the AMRAP sets? I do NOT recalculate the numbers for each cycle?

Posted on: Mon, 11/30/2015 - 20:18

Correct, trust the process man I've been doing it for 4 months and have made all my lifts there will come a time where you miss a rep. Then you recalculate your numbers (drop 10% off your max and start over). I liked this program so much I purchased Jims book titled beyond wendler 531. I've been lifting two years and usally bounce around training splits like upper lower,push pull leg, and typical bro splits, but this program is boring as hell but it delivers results stick with it you won't regret it if your into strength gains. If you want show muscles do body building workouts. I care more about function that looks.

Posted on: Wed, 12/02/2015 - 02:24

Oh, I don't care much about the looks, I'm lifting for strength. But I've been doing 5/3/1 wrong this whole time, putting my new numbers (reps hit) in the calculator, lol. :( Oh well, better late than never to do it right. You recalculate if you don't hit the prescribed numbers (3+ for example) or any reps at a given weight? Don't worry, I'll reread the book soon, I'm just a little short on time right now.

Posted on: Wed, 07/01/2015 - 12:48

This article isn't a very good break down of 5/3/1. Take, for example, where it says that you can sub the main lift for a lift of your choosing. Wendler states in his book and on his website that the main lift is to always be the squat, bench, deadlift or ohp. He stated that if you'd like you can sub out the 5x10 with a variation of the lift. Example: Flat bench according to 5/3/1 wave/phase followed by 5x10 incline bench or deadlift according to 5/3/1 wave/phase followed by 5x10 stiff leg deads. Also, Wendler has stated that 5/3/1 is always to be a four day a week program. Five days a week if you'd like to throw in a bodybuilding day and work your pretty muscles (biceps, calves, ect...). I'd highly recommend anyone intersted in the program go to Wendler's website or buy his book. This author is not accurate with his information on the program.

Posted on: Sat, 01/24/2015 - 00:07

Hi Steve,

i am planning to start the wendler 5/3/1 programm 4X a week. How many assistance exercise should i do for every session? Do you think 3-4 assistance exercise are ok, I workout not more than 60-80 min.


Posted on: Thu, 04/28/2016 - 10:10

There are only a few reasons to add assistance, 1. If there is a weekness in your main compound lift.IE you feel a pull in you adductors when you squat. Back off your squat to prevent injury (deload,) add adductor as accessory excercise to improve your lift, back off 10 percent, then start over from there. 2. If there is an imbalance in your body, 3. Injury prevention IE, abs, biceps. 4. You want to gain size,IE "boring but big." Which is basically the 5 compounds added to 5-3-1 at 50 percent for volume. You must think about what you need, then what you want, then read the book!

Posted on: Thu, 01/22/2015 - 22:36

Would it be good to run while training for powerlifting? Or will it deplete some of my stregth gains?

Posted on: Sat, 12/06/2014 - 18:33

Is it okay to do the 3 day a week 5/3/1 program without days off between? for example Tuesday Wednesday Thursday I have platoon runs on Mondays and Fridays.

Posted on: Wed, 11/19/2014 - 14:59

Hey Steve,

I CrossFit 5 days a week but find that the current box train at only offers strength training for those in the "competition" class. I was accepted into this class but cannot train at the times that they do. This leaves me doing the regular gym programming. I do, however, work at a gym and am wondering if it would be safe to do my regular WOD at the CrossFit gym and then, a few hours later, follow with strength training, via Wendler's program? Also, would light cardio (with or without CrossFit) following these lifts be acceptable or would it diminish the results, in your opinion. Thank you.

Posted on: Fri, 02/05/2016 - 14:28

If you do workout twice in a day be sure to eat some fast carbs, oatmeal, white flour pasta or bread or Rice Crispy Treats so that your muscles use the glycogen in the muscles.
Fast carbs ingestion right after your workout and slow carbs to fuel your performance about 1 hour prior become really important if you work out more than once per day.
I usually will eat some brown rice or 1/2 a sweet potato before my workout and 2 or 3 dates or a really ripe banana right after my workout. I noticed my muscles are getting bigger and I am losing fluff.
I am super new to lifting but train privately with my CF coach who is also an ETP coach and and a certified weight lifting trainer. Good luck.

Posted on: Wed, 10/08/2014 - 17:52

There may be a typo above. I think that the second 'Friday' in the second table should be 'Saturday'. Great stuff though.

Posted on: Sat, 09/06/2014 - 17:16

Hi Steve
Would you recommend this program If I want to hit muscles 1.5 times a week. The muscle pairing would be same as you described for 2-day a week approach. But here I would alternate A/B/A and B/A/B. What do you think?
Many thanks !

Posted on: Thu, 09/04/2014 - 20:25

I was doing SS before and I decided to try this, I'm still not sure about the working sets, it says 75%x5, does that mean 5 sets or reps? I can imagine how short the workout would be if I just starting the program.

Posted on: Mon, 07/21/2014 - 06:59

Hi Steve I am a personal trainer I don't know everything but I'm always wanting to learn more I'm trying go for thickness and strength doing this program won't that defined my body

Posted on: Sun, 07/13/2014 - 19:27

What is a good way to warm up before doing these lifts if I'm going about it through the strength assistant work instead of the bodybuilding assistant workout?

I thought about doing light movements, but I'm basically going to be doing the same thing with 50% of my 1RM after I do the first heavier version of the exercise.

Posted on: Sat, 07/05/2014 - 15:30

What if your 95% becomes easier to perform more than just once? How do you know how much to increase the overall workout so that 95% becomes "hard" again?

Posted on: Mon, 06/30/2014 - 11:55

I have been getting outstanding results in strength gains on Wendler's 5-3-1, but I have lost a couple pounds since starting the program. I am a competitive bodybuilder with over 10 years training experience and took on this strength program because I wanted to make sure I am every bit as strong as I look on stage. However, losing weight is a concern because I don't want to come in small and flat on stage. Adhering as precisely as I can to Wendler's program, I recently cranked out 14 reps on BP, 12 on SOP, 23 on squat, and 18 on DL with clean, full ROM reps, pausing at the bottom to eliminate any artificial momentum advantage with 90% of my calculated 90% of my true 1RMs. I really just want to know, as the weights seem far too light for the rep ranges I am supposed to be working in, if I should kick the weight up or if I am doing it proper for optimum results already. Any help or recommendations will be much appreciated, and thank in advance for the help.

Posted on: Sun, 06/08/2014 - 16:11

Does this workout goes well with muay thai?
I mean if i do that workout will i get more power is muay thai and so on?

Posted on: Thu, 04/28/2016 - 09:22

As an Athlete you would do better with Chad Wesley Smiths" Juggernaut Method" you should do your alactic capacity training before workouts and increase explosive power: by medicin ball throw, and jumping up hills, prowlers. Analyse your CNS capacity for how much of a workout you should do. My guess would be to stick to the compound exercises. Then if you have CNS left, do one or two excersises that improve your core 5 compounds. IE bicepts to prevent tears on deadlift. Abs to prevent hernia on Squats. Lat and Back to improve Benchpress and balance your body out. Always try to pick a compound movement for efficiency. Ie.,Pullups for bicept, lat and back...

Posted on: Mon, 06/06/2016 - 23:42

Why do splits? Bulgarian training is front squat, snatch, clean and jerk to a daily max, usually about 95-97% of recent competition bests. Even the Soviet template is better than Wendler. Most Olympic lifters rarely do more than 1-3 reps in any set. All Soviet and Bulgarian programs are intended for reflex exercises in a full range of motion. That means none of this 90 degree squatting, benches or deadlifts. Just because steroid users like Louie Simmons and Jim Wendler claim they know something of value doesn't make it so. go to Sportivny Press and read some of the articles and learn something of value.

D.E. Heeren
Posted on: Thu, 04/28/2016 - 17:55

I am an Olympic Weightlifter. Only do front squat, snatch, clean & jerk and variations of the lifts. Core training is not needed for those doing heavy front squats almost daily. Core training is a myth and a hoax promoted by people that have never studied athletic principles. The best speed strength athletes in the world are the Olympic Lifters and they do not need or do specific core training. Bench Press is a worthless exercise. Powerlifters are idiots. Wendler is an idiot. Louie Simmons is a moron.

Posted on: Mon, 04/24/2017 - 08:19

And the Bulgarian and Russian weightlifting programmes werent designed for steroid using athletes?

robert foley
Posted on: Sun, 06/05/2016 - 20:06

wow that's a little harsh!
I do the wendler program now on a three day split and on the fourth day do power cleans. I do really enjoy the cleans...no guts for the snatch yet. if you SOLEly olympic lift what kind of split do you recommend?

Posted on: Mon, 12/26/2016 - 08:53

I have to disagree with D.E.Herron on this. For the matter that he is an Olympic lifter reviewing a powerlifting regiment is pointless. That no different than a Cowboys fan going onto a Steelers forum and ranting about how horrible they are. I will never put down a person for their beliefs on something until they start doing it to someone else. 5/3/1 is not a program for Muay Thai. He is correct on that. 5/3/1 is if you are planning on competing in a meet. And for powerlifters being idiots, I'm a powerlifter as well as a firefighter. My powerlifting training has significantly added strength in all aspects to do my job more safely. If you want to argue the point, please go to the fire academy and get certified, suit up, and make entry.

rick b
Posted on: Mon, 06/02/2014 - 07:31

Hi Steve!!
Is it possible to alternate one mesocycle with strengh builder assistance and another with bodybuilder assistance?
A lot.

David B
Posted on: Sun, 05/25/2014 - 21:59

Hey steve, why not have a DE exercise for overhead press in the hybrid program? I added one but I could feel a bit of shoulder strain, not sure if its from having worked all day or what

Jimmy Ardoin
Posted on: Tue, 05/13/2014 - 19:32

How long should the rest periods be between each exercise and how long should you wait before beginning another mesocyclone ???

Posted on: Fri, 05/09/2014 - 20:09

Silly question. Would it be counter-productive to add weight to the drop sets(5x10) if the prescribed weight of 50% of 1RM is really too easy?

Angus Campbell
Posted on: Wed, 04/23/2014 - 18:31

Hey, a little bit of a variation of Wendler's 5/3/1:

Dead Lift 5/3/1
Floor Press 5/3/1

Some Form of Conditioning 30 minutes

Front Squat 5/3/1
Pendlay Row 5/3/1

Some Form of Conditioning 30 minutes

Power Clean 5/3/1
Overhead Press 5/3/1

5-10 Sets of... (at the park)
Pull-Ups x max rep
Dips x max rep
Some Form of Conditioning

Rest (awesome...)

dwight schofield
Posted on: Fri, 04/04/2014 - 12:36

i did the 5-3-1 work out about a year ago. and i was fairly happy with it. HOWEVER it contained no bicep work. I did "throw in" a "very little bit" of biceps work in the course of doing the work out... They are one of my best body parts and a felt that i should work them a little bit to keep them in some reasonable kind o' shape.
During the last dead lift work out of the 16 routine , i was supposed to do dead lift my single rep max. when i attempted the lift, i tore the bicep tendon off the bone in my forearm. If i had been doing a reasonable amount of bicep work, this would never have happened in a million years, given the shape that my biceps are in when i work them on a regular basis. My injury was pretty serious and required surgery. i couldn't do anything with the injured arm for a couple months and after a year it is still not back at 100%. according to my physiotherapist, my recovery has been pretty good and should get back to something close to 100% but some people never recover 100%. It also cost me a few hundred bucks in copays for medical bills and some time off work. I WOULD STRONGLY RECOMMEND DOING A REASONABLE AMOUNT OF