This is an overview of Jim Wendler’s 5/3/1 lifting program. We started doing this training at our gym about a month ago. We do this after our warm-up and before our CF WOD.
Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:
•Workout A. Squat, and assistance work
•Workout B. Bench Press, and assistance work
•Workout C. Deadlift, and assistance work
•Workout D. Overhead press, and assistance work
Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.
•Week 1. ABC
•Week 2. DAB
•Week 3. CDA
•Week 4. BCD
•Week 5. ABC
•Week 6. D
Waves. Each workout is performed 4 times over the course of this cycle, using the following 4 wave structure:
•Wave 1. Warmup, 75% x 5, 80% x 5, 85% x 5
•Wave 2. Warmup, 80% x 3, 85% x 3, 90% x 3
•Wave 3. Warmup, 75% x 5, 85% x 3, 95% x 1
•Wave 4. (deload) – 60% x 5, 65% x 5, 70% x 5
Notes: Jim Wendler recommends that you subtract 10% from your one rep maximum when calculating percentages for the 5/3/1. Also, when performing the last set, Wendler recommends that you rep out with as many reps as possible on the final, heavy set.
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