Training 5/3/1

Don't worry, it's not a countdown to the end of the world, but a mathematical representation of repetition. You will have figured out by now that this will be a kind of training program.

Yes, it's a training program by Jim Wendler. Again, this is one of those workouts that is simple but effective, as it only covers the "big four" in this case, the classic big three - squat, bench-press and deadlift, with the addition of the military press.

5/3/1 is about simplicity. You do 3 (or 4) workouts per week focusing on the "big four": squat, bench, deadlift and military press. If you focus on these exercises, the mass and strength will immediately follow.

One mesocycle contains 4 microcycles let's call them waves:

Wave 1. Warm-up, 75%x5, 80%x5, 85%x5
Wave 2. Warm-up, 80%x3, 85%x3, 90%x3
Wave 3. Warm-up, 75%x5, 85%x3, 95%x1
Wool 4. (deload) - 60%x5, 65%x5, 70%x5

Note: Wendler recommends that you underestimate accumulation percentages by reducing your current max and for one rep by 10 percent when calculating weights. He also recommends that you go for as many reps as you can in the last set. But the goal remains to reach the given reps at a minimum, and anything beyond that is considered an accomplishment that your efforts are paying off. Maximum reps but only in the last set.

Each wave has 4 workouts:

A = Squat + supplementary exercises

B = Bench press + additional exercises

C = Deadlift + additional exercises

D = Military Press + additional exercises

Wendler recommends 3 workouts per week. Example:

Week 1: A1, B1, C1

Week 2: D1, A2, B2

Week 3: C2, D2, A3

Week 4: B3, C3, D3

Week 5: A4, B4, C4

Week 6: D4, etc....

There is also a second, less intensive accumulation option.

Wave 1. Warm-up, 65%x5, 75%x5, 85%x5

Wave 2. Warm-up, 70%x3, 80%x3, 90%x3

Wave 3. Warm-up, 75%x5, 85%x3, 95%x1

Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

Replacements

The main exercises can be replaced with variations (typically in the following mesocycles):

• Squat: box squat, squat with rubber expanders, front squat, etc.
• Benchpress: board press, floor press, incline, etc.
• Deadlifts: power rack deadlifts, box deadlifts, etc.
• Military press: push press, incline press, etc.

Supplementary exercises

The choice of supplementary exercises depends primarily on your goals:

Basic: do mainly basic exercises

Focus on strength:
Do 1-2 supplementary exercises, normally 3 to 5 sets of 6 to 20 reps are sufficient

Focus on bodybuilding:
3 - 4 supplementary exercises, should include isolation exercises, high intensity 3 - 4 sets of 10 to 20 reps.

Example of supplementary exercises for the strength focused version:

(Of course, it is assumed that you complete the work series first)

"Squat" day

Squat: 5x10x50%

Stumbling: 5x10

"Benchpress" day

Benchpress: 5x10x50%

Bench Press: 5x10

"Deadlift" day

Deadlift 5x8x50%

Leg raises in the hang: 5x12

"Military press" day:

Military press:5x10x50%

Barbell push-ups: 5 sets to failure.

Example of supplemental exercises for body building:

(of course it is assumed that you complete the working sets first)

"Squat" day

Haken squat: 4 sets of 10-20 reps

Pre-dig: 4 sets of 10 - 30 reps.

Stumbling: 4 Sets of 10 - 15 reps.

Crunches with weights: 4 sets of 10 reps.

Or

Leg press: 4 sets of 10 - 20 reps

Pre-dig: 4 sets of 10 - 30 reps.

Stumbling: 4 sets of 10 reps.

Crunches with weights: 4 sets of 10 reps.

"Benchpress" day

Bench press: 4 sets of 10 - 20 reps.

Barbell push-ups (with weight): 4 sets of 8 - 15 reps.

Bench press with one-arms: 4 sets of 12 reps.

Pull-ups: 4 sets of 10 - 20 reps.

Or

Bench press with single-arm dumbbells: 4 sets of 10 - 20 reps.

Barbell push-ups (with weights): 4 sets of 8 - 15 reps.

Single-arm bench press: 4 sets of 12 reps.

Overhead triceps extensions

"Deadlift" day.

Lunges: 4 sets of 10 - 12 reps.

Single arm pull-ups: 4 sets of 15 reps per arm.

Hyperextensions (with weight): 4 sets of 10 reps

Leg raises in the hang: 4 sets of 15 reps.

Or

Overhead pulldowns: 4 sets of 10 - 12 reps.

Barbell pull-ups in the front squat: 4 sets of 15 reps.

Negative hyperextensions: 4 sets of 12 reps.

Leg raises in the hang: 4 sets of 15 reps.

"Military press" day

Military press with dumbbells: 4 sets of 10 reps.

Barbell chin-ups: 4 sets of 10 reps.

Deadlifts with one-armed dumbbells: 4 sets of 10 to 15 reps.

Bicep lift with large dumbbell.

Or

Military press on hammer machine: 4 sets of 10 reps.

Chin-ups with lower pulley 4 sets of 10 reps.

Forearm press with single arm: 4 sets of 10 - 15 reps.

Bicep lift with dumbbells: 4 sets of 10 reps.

These are just examples. It is not necessary to follow them to the letter. You need to set them up to meet your needs and goals.

Source: power-sport.sk