Wendler's 5/3/1

The Wendler's 5/3/1 strength template, if done correctly, allows for the excellent gains while keeping your MetCon capacity up and not causing you to burn out.

First, you need to find your 1 rep max (1 RM) for each lift: (Standing Shoulder) Press, Deadlift, Bench Press, and Squat. Or you can find your estimated 1 RM by using this equation: weight lifted x reps x .0333 + weight lifted. Once you find your 1 RM, take 90% of it to find your "working max."

During the strength workouts, you will perform a certain number of reps at a certain percent of your working max. The first week of the phase will be 3 sets of 5 reps at increasing weights, with you performing max reps on the final set (minimum of 5 reps). However, the "max reps" does not mean you crank out an extra 2-3 reps with a spotter touching the bar along. Lock it out on your own. The second week will be 3 sets of 3 reps, and again, on the last set you will perform max reps. The third week will be a set of 5 reps, a set of 3 reps and a set of 1 or more reps. And the fourth week will be a "deload" week, where the weight is reduced to 40, 50, and 60% for sets of 5 (no max reps!). It is meant as a recovery week so don't push it. If you want, you can focus more on bar speed. Try to squat the 60% at the same speed you squat body weight, for example.

After the first 4 week phase, you add 5 lbs to your "working max" for upper body lifts (press/bench press) and 10 lbs for lower body lifts (squats/deads). You will use this new "working max" weight to calculate the weights you use on each set for each lift. If after 5-8 phases you "stall out" (can't hit the required weights/reps), then you will drop weight at the start of the phase (find a new "working max" for your new true max).

The sets/reps/percentages will be posted each day and if you have any questions, hit me up.