5 3 1 Powerlifting Program
After completing my own programming over the last 8 weeks (Read Here), I'm going to follow a program created by someone else.
Jim Wendler's
5/3/1 powerlifting system is designed to get you stronger and lifting
more in the main lifts. Squat, Bench Press, Overhead Press, &
Deadlift. It is split into 3-4 days of training and 4-5 week cycles.
For
full details on Jim Wendler's 5/3/1 powerlifting system, you can google
and purchase his EBook. This article will just cover the basics of what
I will be doing.
Each lift will be done 4 times over the cycle (1x per week). With assisted exercises and some form of conditioning/cardio added.
MONDAY: Squat
WEDNESDAY: Bench Press
FRIDAY: Deadlift
SATURDAY: Overhead Press
You work off of 90% of your 1 rep
max for each lift. For Example: My 1 rep max on the Back Squat is
300lbs. 90% of 300= 270, and that will be my weight I will be working
from.
To do this program properly, follow this exact method:
To do this program properly, follow this exact method:
Week 1: Warmup, 75% x 5, 80% x 5, 85% x 5+
Week 2: Warmup, 80% x 3, 85% x 3, 90% x 3+
Week 3: Warmup, 75% x 5, 85% x 3, 95% x 1+
Week 4: Deload Week – 60% x 5, 65% x 5, 70% x 5
Using my Back Squat example, 270lb is my 90% number. Week 1 will look like this:
Set 1: 202.5 (75%) x 5 Reps
Set 2:216 (80%) x 5 Reps
Set 3: 229.5 (85%) x 5 Reps + As Many More As You Can Do
Using my Back Squat example, 270lb is my 90% number. Week 1 will look like this:
Set 1: 202.5 (75%) x 5 Reps
Set 2:216 (80%) x 5 Reps
Set 3: 229.5 (85%) x 5 Reps + As Many More As You Can Do
The assisted work will be between 2-5 exercises, 3-5 sets and 10 reps of each.
For example, on Squat Day, I will do Lunges, Bulgarian Split Squats, & Weighted Box Step Ups.
Conditioning/Cardio will include: Running, Biking, Hiking, Stair Climbs, Sprints, Sled Pull/Drags.
After
completing each 4-5 week cycle, the goal is to add 5 pounds to your 1RM
total for bench press and overhead press, and 5-10 pounds to your squat
and deadlift 1RM, and recalculate your percentages. If you run Wendler's
5/3/1 for a year, this progression should add 50 pounds to your bench
and press, and 50-100 pounds to your squat and deadlift.
