T Nation

New to 5/3/1


#1

I am new to the Jim Wendler experience, and already bought the book. I have decided to go with the template 3 which is 4 days a week, and is set up Mon Deadlift/Press, Tue Squat/Bench, Wed Deadlift Press, and Fri Squat/Bench. These are done for example on the 5's week on a monday 65% x5, 75% x5, 85% x5 on the main exercise. Then the second exercise you would do 5 sets of 5 at 75%. Is this correct?

Also a question regarding joker sets and FSL. The Joker set for the main exercise would start after the PR set and just add 10% on to that weight correct? Then the FSL would start after Joker sets or do you pick one or the other? Just want to be sure to get everything straight before I getset in a plan. There is a lot of info in that book LOL. Thanks Jim for all the great info and humor.


#2

Ok on top of my first question, and after looking into the actual Beyond program closer I think I understand a little better, but still need some clarification.
If I still did the same template as above it would be for day one: Warm up then 70% 1-3, 80% 1-3, 90% x1, 100% PR set. Then start the Joker sets followed by down sets correct? Not sure what to do on second exercise would it still be the 5x5 at 75%? Thanks for any clarification.


#3

If you choose that set up JUST DO THE PROGRAM AS ORIGINALLY OUTLINED. No jokers or FSL.


#4

Thanks Jim.


#5

An example looks this. Bench with TM of 200lbs
5’s week: 65% x 5, 75% x 5, 85% x 5+ = 130 x 5, 150 x 5 170 x 5+ I shoot for 10
3’s week: 70% x 3 80% x 3 90% x 3+ = 140 x 3, 160 x 3 180 x 3+ I shoot for 8
5/3/1 week: 75% x 5 85% x 3 95% x 1+ = 150 x 5, 170 x 3 190 x 1+ I shoot for 5
With the PR set I try to hit those #'s with a new weight or if I need to reset and have done that weight before I’ll shoot for 1 to 2 more reps.
If I understood your question that should help. Jim has tons of examples and templates completely fleshed out in his books and on the web.
It might help you to get the 1st or 2nd edition 5/3/1 book to get a feel for how the basic program is set up. MOST other templates are just manipulations of the basics. In any physical discipline the basics form the foundation that that EVERYTHING else rests upon.


#6

What is your lifting background?


#7

[quote]Mr.Selfdestruct wrote:
What is your lifting background?
[/quote]

I have been lifting for ten years total. But knowing what I was doing for maybe 5 years. LOL. I was actual following CT’s Layer format for most of 2013 before I started reading Jim’s stuff. I have really been focused on conditioning and aesthetics in the past with strength and size coming at the back in. But I really want to get bigger and stronger over the next several years.


#8

I’m starting to find out that full body templates work best for me. I think the increased frequency helps keep the nervous system primed better than a split routine. As long as you follow Jims advice you should be OK. Just remember its not bodybuilding so it will take some time to adjust and find what works. Good luck on your pursuit of strength.


#9

Hi Jim. I’m planning to start your two day program for mma. I’m quite new to the program. When you say squat 5/3/1 sets and reps do you mean 5x75%,3x85%,1x95% OR do you mean week 1:(5x65%,5x75%,5x85%),week2:(3x70%,3x80%,3X90%),week3(5X75%,3x85%,1x95%) and repeat with increased weights??


#10

[quote]srikrishna wrote:
Hi Jim. I’m planning to start your two day program for mma. I’m quite new to the program. When you say squat 5/3/1 sets and reps do you mean 5x75%,3x85%,1x95% OR do you mean week 1:(5x65%,5x75%,5x85%),week2:(3x70%,3x80%,3X90%),week3(5X75%,3x85%,1x95%) and repeat with increased weights??[/quote]

It just means you do the workout as planned - just as written in the book.


#11

[quote]Jim Wendler wrote:

[quote]srikrishna wrote:
Hi Jim. I’m planning to start your two day program for mma. I’m quite new to the program. When you say squat 5/3/1 sets and reps do you mean 5x75%,3x85%,1x95% OR do you mean week 1:(5x65%,5x75%,5x85%),week2:(3x70%,3x80%,3X90%),week3(5X75%,3x85%,1x95%) and repeat with increased weights??[/quote]

It just means you do the workout as planned - just as written in the book. [/quote]

the workout I found was this:
monday wednesday:
squat-5/3/1 sets and reps press-5/3/1 sets and reps
bench-5/3/1 sets and reps deadlift-5/3/1 sets and reps
assistance assistance

All I’m asking is the exact meaning of 5/3/1 sets and reps-is it the weekly increment OR only 5x75%,3x85%,1x95%(hence 5/3/1)…please don’t ask me to read the whole book again. I was getting confused so I’m asking you.


#12

My confusion is only with the meaning of ‘5/3/1 sets and reps’-does it refer to the weekly progression or 5,3,1 reps for 75%,85%,95% respectively? Please don’t ask me to read the book again! I just want to clarify with you.


#13

The workout given was this:
Mon:squat and bench-5/3/1 sets and reps+ assistance
Wed or thur:presss and deadlift-5/3/1 sets and reps+assistance
What asking is what exactly does 5/3/1 sets and reps refer to,is it the weekly progression or just 5,3,1 reps of 75,85 and 95%. I have a confusion there


#14

[quote]srikrishna wrote:
My confusion is only with the meaning of ‘5/3/1 sets and reps’-does it refer to the weekly progression or 5,3,1 reps for 75%,85%,95% respectively? Please don’t ask me to read the book again! I just want to clarify with you.[/quote]

When a 5/3/1 set is prescribed, it is a 4 week block (one of which is a deload) as per the early examples in the book. You never do only week 3 every week.


#15

Right…thank you


#16

[quote]Mr.Selfdestruct wrote:
I’m starting to find out that full body templates work best for me. I think the increased frequency helps keep the nervous system primed better than a split routine. As long as you follow Jims advice you should be OK. Just remember its not bodybuilding so it will take some time to adjust and find what works. Good luck on your pursuit of strength.[/quote]

Thanks man. There are so many templates to choose from I just picked the one that seemed to speak to me the most. I ended up choosing the 7 day a week program with just one main lift per day. Have been running it for this week and love it


#17

Did that program come out of the beyond book?


#18

[quote]Mr.Selfdestruct wrote:
Did that program come out of the beyond book?[/quote]

Yes it did


#19

[quote]Mr.Selfdestruct wrote:
Did that program come out of the beyond book?[/quote]
Page 47 template 7 I believe.


#20

I’m currently running the beyond 5/3/1 1.1 template. I just started my 3rd cycle. Pg 47 is the Spinal Tap Training?