Wendler's 5,3,1

[Against The Grain]

Anyone tried it? Each wave is a 4 week cycle correct?

Example:

3x5 4 weeks

3x3 4 weeks

I was wondering if each rep scheme was a 4 week cycle or if you used a different rep scheme each week.

[crashcrew56]

Each wave is a 4 weeks cycle, but it goes

Week 1 3x5
Week 2 3x3
Week 3 3x1 (I think)
Week 4 Deload

[GameofInches]

The book really goes into more detail and talks about percentages. But the general idea is that the last set is for all out reps which is generally higher than the prescribed reps for that week. I started Wendler's program, but switch and just work up to a 5 rep max week 1, 3 rep max week 2, 1 rep max week 3, and deload the forth week. I also rotate ME movement every micro cycle (every 4 weeks).

I would buy the book to get all the details. He really puts things in perdpective, especialy with conditioning work and accessory movements.

[Sandpig]

GOI. I just started this too. On the deload week, do you back off on the ass. work too?

I am just in my second wave. I am waiting to decide if I really like it before buying the book. And I wish it was a real book as opposed to an e book.

[GameofInches]

GOI. I just started this too. On the deload week, do you back off on the ass. work too?

I am just in my second wave. I am waiting to decide if I really like it before buying the book. And I wish it was a real book as opposed to an e book.

I do back off on accessory movements b/c I get pretty beat up from training, so I can really use the break. Sometimes I don't even do the deload week, I just take it completely off from the gym (I am doing that this week).

I agree, I would like to have it in book form, rather than a e-book. But it is still a great book none the less

[tiramisu]

Anyone tried it? Each wave is a 4 week cycle correct?

Example:

3x5 4 weeks

3x3 4 weeks

I was wondering if each rep scheme was a 4 week cycle or if you used a different rep scheme each week.

No that's not correct. buy the book it's only 20$

[Sandpig]

I don't know if this has ever been posted here, but thought it was a cool read.

http://www.tmuscle.com/free_online_a...te_and_wendler

[G-Roy]

Each wave is a 4 weeks cycle, but it goes

Week 1 3x5
Week 2 3x3
Week 3 3x1 (I think)
Week 4 Deload

week three working sets go 1 set of 5, 1 set of 3, and 1 set of 1+

Its a great system, escpecially for those who have little to no powerlifting knowledge and would like to get a basic introduction. He basically used the keep it simple system and that why I like it.

As far as the deload, you wont want to deload but you need to. I didnt really deload on my first and second cycle and by the third I could tell I needed some rest. For my deload I did bodyweight everything and liked it.

You can also adjust to however many days a week you like to train and that changes when the deload week is. I started at 4 days a week and I'm now doing 3 instead.

[tiramisu]

I love misinformation.

[Squid]

it goes as: over a 4 week period

Week 1
5x
5x
5x or more reps

Week 2
3x
3x
3x or more reps

Week 3
5x
3x
1x or more reps

Week 4
5x
5x
5x

But you better buy the book to find out about assistance %'s and shit