T Nation

My Variation of 5/3/1


#1

Rate my program lol

Mikey’s Program

1 Rep Max Summary

Real 1RM Wendler’s Training Max
Press 1 × 150 1 × 135
Bench Press 1 × 225 1 × 202.5
Squat 1 × 305 1 × 274.5
Deadlift 1 × 405 1 × 364.5

Main Lifts (Assistance lifts will be on separate page per each day)

Week 1

press
5 × 55 [5]
5 × 70 [10,2.5]
3 × 85 [10,5,5]
3 × 110 [25,5,2.5]
3 × 115 [35]
3+ × 125 [35,5]
3? × 130 [35,5,2.5]
3? × 135 [45]
3? × 145 [45,5]
3? × 150 [45,5,2.5]
3? × 160 [45,10,2.5]
3? × 165 [45,10,5]
AMRAP × 110 [25,5,2.5]

deadlift
5 × 150 [45,5,2.5]
5 × 185 [45,25]
3 × 220 [45,35,5,2.5]
3 × 295 [45,45,35]
3 × 310 [45,45,35,5,2.5]
3+ × 330 [45,45,45,5,2.5]
3? × 350 [45,45,45,10,5,2.5]
3? × 365 [45,45,45,25]
3? × 385 [45,45,45,35]
3? × 405 [45,45,45,45]
3? × 420 [45,45,45,45,5,2.5]
3? × 440 [45,45,45,45,10,5,2.5]
AMRAP × 295 [45,45,35]

bench press
5 × 85 [10,5,5]
5 × 105 [25,5]
3 × 125 [35,5]
3 × 165 [45,10,5]
3 × 175 [45,10,5,5]
3+ × 185 [45,25]
3? × 195 [45,25,5]
3? × 205 [45,35]
3? × 215 [45,35,5]
3? × 225 [45,45]
3? × 235 [45,45,5]
3? × 245 [45,45,10]
AMRAP × 165 [45,10,5]

squat
5 × 110 [25,5,2.5]
5 × 140 [45,2.5]
3 × 165 [45,10,5]
3 × 220 [45,35,5,2.5]
3 × 235 [45,45,5]
3+ × 250 [45,45,10,2.5]
3? × 265 [45,45,10,5,5]
3? × 275 [45,45,25]
3? × 290 [45,45,25,5,2.5]
3? × 305 [45,45,35,5]
3? × 320 [45,45,45,2.5]
3? × 330 [45,45,45,5,2.5]
AMRAP × 220 [45,35,5,2.5]

Week 2

press
5 × 55 [5]
5 × 70 [10,2.5]
3 × 85 [10,5,5]
5 × 105 [25,5]
5 × 110 [25,5,2.5]
5+ × 115 [35]
5? × 125 [35,5]
5? × 130 [35,5,2.5]
5? × 135 [45]
5? × 145 [45,5]
5? × 150 [45,5,2.5]
5? × 160 [45,10,2.5]
AMRAP × 105 [25,5]

deadlift
5 × 150 [45,5,2.5]
5 × 185 [45,25]
3 × 220 [45,35,5,2.5]
5 × 275 [45,45,25]
5 × 295 [45,45,35]
5+ × 310 [45,45,35,5,2.5]
5? × 330 [45,45,45,5,2.5]
5? × 350 [45,45,45,10,5,2.5]
5? × 365 [45,45,45,25]
5? × 385 [45,45,45,35]
5? × 405 [45,45,45,45]
5? × 420 [45,45,45,45,5,2.5]
AMRAP × 275 [45,45,25]

bench press
5 × 85 [10,5,5]
5 × 105 [25,5]
3 × 125 [35,5]
5 × 155 [45,10]
5 × 165 [45,10,5]
5+ × 175 [45,10,5,5]
5? × 185 [45,25]
5? × 195 [45,25,5]
5? × 205 [45,35]
5? × 215 [45,35,5]
5? × 225 [45,45]
5? × 235 [45,45,5]
AMRAP × 155 [45,10]

squat
5 × 110 [25,5,2.5]
5 × 140 [45,2.5]
3 × 165 [45,10,5]
5 × 210 [45,35,2.5]
5 × 220 [45,35,5,2.5]
5+ × 235 [45,45,5]
5? × 250 [45,45,10,2.5]
5? × 265 [45,45,10,5,5]
5? × 275 [45,45,25]
5? × 290 [45,45,25,5,2.5]
5? × 305 [45,45,35,5]
5? × 320 [45,45,45,2.5]
AMRAP × 210 [45,35,2.5]

Week 3

press
5 × 55 [5]
5 × 70 [10,2.5]
3 × 85 [10,5,5]
5 × 105 [25,5]
3 × 115 [35]
1+ × 130 [35,5,2.5]
1? × 135 [45]
1? × 145 [45,5]
1? × 150 [45,5,2.5]
1? × 160 [45,10,2.5]
1? × 165 [45,10,5]
1? × 170 [45,10,5,2.5]
AMRAP × 105 [25,5]

deadlift
5 × 150 [45,5,2.5]
5 × 185 [45,25]
3 × 220 [45,35,5,2.5]
5 × 275 [45,45,25]
3 × 310 [45,45,35,5,2.5]
1+ × 350 [45,45,45,10,5,2.5]
1? × 365 [45,45,45,25]
1? × 385 [45,45,45,35]
1? × 405 [45,45,45,45]
1? × 420 [45,45,45,45,5,2.5]
1? × 440 [45,45,45,45,10,5,2.5]
1? × 460 [45,45,45,45,25,2.5]
AMRAP × 275 [45,45,25]

bench press
5 × 85 [10,5,5]
5 × 105 [25,5]
3 × 125 [35,5]
5 × 155 [45,10]
3 × 175 [45,10,5,5]
1+ × 195 [45,25,5]
1? × 205 [45,35]
1? × 215 [45,35,5]
1? × 225 [45,45]
1? × 235 [45,45,5]
1? × 245 [45,45,10]
1? × 255 [45,45,10,5]
AMRAP × 155 [45,10]

squat
5 × 110 [25,5,2.5]
5 × 140 [45,2.5]
3 × 165 [45,10,5]
5 × 210 [45,35,2.5]
3 × 235 [45,45,5]
1+ × 265 [45,45,10,5,5]
1? × 275 [45,45,25]
1? × 290 [45,45,25,5,2.5]
1? × 305 [45,45,35,5]
1? × 320 [45,45,45,2.5]
1? × 330 [45,45,45,5,2.5]
1? × 345 [45,45,45,10,5]
AMRAP × 210 [45,35,2.5]

Week 4

press
5 × 55 [5]
5 × 70 [10,2.5]
5 × 85 [10,5,5]

deadlift
5 × 150 [45,5,2.5]
5 × 185 [45,25]
5 × 220 [45,35,5,2.5]

bench press
5 × 85 [10,5,5]
5 × 105 [25,5]
5 × 125 [35,5]

squat
5 × 110 [25,5,2.5]
5 × 140 [45,2.5]
5 × 165 [45,10,5]

Assistance Lifts for New Program
Overhead Press:
Wide-Grip Bench Press with 3 second Pause:
3 sets of 5 reps with 155 (Progressing weight every week) (5 min rest)
Standing Dumbbell Shoulder Press:
3 sets of 6 reps with 50 (3 min rest)
Barbell Curls
3 sets of 6 reps with 60-70 (2 min rest)
Deadlift:
Pause Squat with 3 second pause:
3 sets of 5 reps with 190 (progressing weight every week) (5 min rest)
Dumbbell Row:
3 sets of 6 reps with 65-70 (3 min rest)
Farmers Walk
3 sets until failure with 100 (2 min rest)
Hanging Leg Raise:
3 sets of 15-20 reps (1 min rest)
Bench Press:
Push Press:
3 sets of 5 reps with 135 (progressing weight every week) (5 min rest)
Dumbbell Bench Press:
3 sets of 6 reps with 65 (3 min rest)
V-Bar Pushdowns
3 sets of 10-12 reps with 95-105 (1 min rest)
Squat:
Deficit Deadlifts on a 45 pound plate:
3 sets of 5 reps with 275 (progressing weight every week) (5 min rest)
Front Squat:
3 sets of 5 reps with 145 (Progressing weight every week) (3 min rest)
Crunches:
3 sets of 15-20 reps (1 min rest)


#2

I can’t stop staring at the big pile of coke again.


#3

My head hurts reading that.
I don’t know what your goals are but I’d say your reps are way too low on your assistance, 3x6 on barbell curls??? But really follow an existing template, they work.


#4

Sorry for my lack of program knowledge lol, I want a variation of 5/3/1 with joker sets so I can hit bigger weights. I love the 5/3/1 program I’ve just started powerlifting and went from a 275 deadlift to a 405 deadlift in 7 months. My goals are to reach a 500 deadlift 405 squat and 315 bench by the end of this year! Thank you!!!


#5

5\3\1 for powerlifting strength template.


#6

As above, as is. Nothing more.

Program works, stop changing it, forget about jokers until you have a year under your belt.