ONLY CHANGE THE STUFF IN RED

Enter Maxes here: Monthly addition to training max

Squat 120.0 5.0 2.5 Enter smallest weight increment

Bench 90.0 2.5 (eg 2 x 1.25kg Plates = “2.5”)
Deadlift 160.0 5.0
Military 65.0 2.5 kg Enter unit of measure ("kg" or "lb")

Wave 1 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 80.0 x 5 85.0 x 3 90.0 x 5 50.0 x 5
90.0 x 5 97.5 x 3 102.5 x 3 60.0 x 5
102.5 x 5+ 110.0 x 3+ 115.0 x 1+ 72.5 x 5
Deadlift
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10

Hip Extension
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Wednesday
Bench Press 60.0 x 5 65.0 x 3 67.5 x 5 37.5 x 5
67.5 x 5 72.5 x 3 77.5 x 3 45.0 x 5
77.5 x 5+ 82.5 x 3+ 87.5 x 1+ 55.0 x 5
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 105.0 x 5 112.5 x 3 120.0 x 5 65.0 x 5
120.0 x 5 130.0 x 3 137.5 x 3 80.0 x 5
137.5 x 5+ 145.0 x 3+ 152.5 x 1+ 97.5 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 42.5 x 5 47.5 x 3 50.0 x 5 27.5 x 5
50.0 x 5 52.5 x 3 57.5 x 3 32.5 x 5
57.5 x 5+ 60.0 x 3+ 62.5 x 1+ 40.0 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
ONLY CHANGE THE STUFF IN RED

Training maxes Enter Maxes here: Monthly addition to training max Backoff Sets:
50% 60%
Squat 112.5 Squat 125.0 5.0 2.5 Enter smallest weight increment Squat: 57.5 67.5
Bench 83.3 Bench 92.5 2.5 (eg 2 x 1.25kg Plates = “2.5”) Bench: 42.5 50.0
Deadlift 148.5 Deadlift 165.0 5.0 Deadlift: 75.0 90.0
Military 60.8 Military 67.5 2.5 kg Enter unit of measure ("kg" or "lb") Military: 32.5 37.5

Wave 2 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 75.0 x 5 80.0 x 3 85.0 x 1 45.0 x 5
85.0 x 5 90.0 x 3 97.5 x 1 57.5 x 5
97.5 x 5+ 102.5 x 3+ 107.5 x 1+ 67.5 x 5
Deadlift
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10

Hip Extension
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Wednesday
Bench Press 55.0 x 5 60.0 x 3 62.5 x 1 35.0 x 5
62.5 x 5 67.5 x 3 72.5 x 1 42.5 x 5
72.5 x 5+ 75.0 x 3+ 80.0 x 1+ 50.0 x 5
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 97.5 x 5 105.0 x 3 112.5 x 1 60.0 x 5
112.5 x 5 120.0 x 3 127.5 x 1 75.0 x 5
127.5 x 5+ 135.0 x 3+ 142.5 x 1+ 90.0 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 40.0 x 5 45.0 x 3 47.5 x 1 25.0 x 5
47.5 x 5 50.0 x 3 52.5 x 1 32.5 x 5
52.5 x 5+ 55.0 x 3+ 60.0 x 1+ 37.5 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
ONLY CHANGE THE STUFF IN RED

Training maxes Enter Maxes here: Monthly addition to training max Backoff Sets:
50% 60%
Squat 117.0 Squat 130.0 5.0 2.5 Enter smallest weight increment Squat: 60.0 72.5
Bench 85.5 Bench 95.0 2.5 (eg 2 x 1.25kg Plates = “2.5”) Bench: 45.0 52.5
Deadlift 153.0 Deadlift 170.0 5.0 Deadlift: 77.5 92.5
Military 63.0 Military 70.0 2.5 kg Enter unit of measure ("kg" or "lb") Military: 32.5 40.0

Wave 3 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 77.5 x 5 82.5 x 3 90.0 x 1 47.5 x 5
90.0 x 5 95.0 x 3 100.0 x 1 60.0 x 5
100.0 x 5+ 107.5 x 3+ 112.5 x 1+ 72.5 x 5
Deadlift
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10

Hip Extension
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Wednesday
Bench Press 57.5 x 5 60.0 x 3 65.0 x 1 35.0 x 5
65.0 x 5 70.0 x 3 75.0 x 1 45.0 x 5
75.0 x 5+ 77.5 x 3+ 82.5 x 1+ 52.5 x 5
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 100.0 x 5 107.5 x 3 115.0 x 1 62.5 x 5
115.0 x 5 122.5 x 3 132.5 x 1 77.5 x 5
132.5 x 5+ 140.0 x 3+ 147.5 x 1+ 92.5 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 42.5 x 5 45.0 x 3 47.5 x 1 27.5 x 5
47.5 x 5 52.5 x 3 55.0 x 1 32.5 x 5
55.0 x 5+ 57.5 x 3+ 60.0 x 1+ 40.0 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
ONLY CHANGE THE STUFF IN RED

Training maxes Enter Maxes here: Monthly addition to training max Backoff Sets:
50% 60%
Squat 121.5 Squat 135.0 5.0 2.5 Enter smallest weight increment Squat: 62.5 75.0
Bench 87.8 Bench 97.5 2.5 (eg 2 x 1.25kg Plates = “2.5”) Bench: 45.0 55.0
Deadlift 157.5 Deadlift 175.0 5.0 Deadlift: 80.0 95.0
Military 65.3 Military 72.5 2.5 kg Enter unit of measure ("kg" or "lb") Military: 35.0 40.0

Wave 4 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 80.0 x 5 87.5 x 3 92.5 x 1 50.0 x 5
92.5 x 5 97.5 x 3 105.0 x 1 62.5 x 5
105.0 x 5+ 110.0 x 3+ 117.5 x 1+ 75.0 x 5
Deadlift
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10

Hip Extension
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Wednesday
Bench Press 57.5 x 5 62.5 x 3 67.5 x 1 37.5 x 5
67.5 x 5 72.5 x 3 75.0 x 1 45.0 x 5
75.0 x 5+ 80.0 x 3+ 85.0 x 1+ 55.0 x 5
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 102.5 x 5 112.5 x 3 120.0 x 1 65.0 x 5
120.0 x 5 127.5 x 3 135.0 x 1 80.0 x 5
135.0 x 5+ 142.5 x 3+ 150.0 x 1+ 95.0 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 42.5 x 5 47.5 x 3 50.0 x 1 27.5 x 5
50.0 x 5 52.5 x 3 57.5 x 1 35.0 x 5
57.5 x 5+ 60.0 x 3+ 62.5 x 1+ 40.0 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
ONLY CHANGE THE STUFF IN RED

Training maxes Enter Maxes here: Monthly addition to training max Backoff Sets:
50% 60%
Squat 126.0 Squat 140.0 5.0 2.5 Enter smallest weight increment Squat: 65.0 77.5
Bench 90.0 Bench 100.0 2.5 (eg 2 x 1.25kg Plates = “2.5”) Bench: 45.0 55.0
Deadlift 162.0 Deadlift 180.0 5.0 Deadlift: 82.5 97.5
Military 67.5 Military 75.0 2.5 kg Enter unit of measure ("kg" or "lb") Military: 35.0 42.5

Wave 5 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 82.5 x 5 90.0 x 3 95.0 x 1 52.5 x 5
95.0 x 5 102.5 x 3 107.5 x 1 65.0 x 5
107.5 x 5+ 115.0 x 3+ 120.0 x 1+ 77.5 x 5
Deadlift
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10

Hip Extension
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Wednesday
Bench Press 60.0 x 5 65.0 x 3 67.5 x 1 37.5 x 5
67.5 x 5 72.5 x 3 77.5 x 1 45.0 x 5
77.5 x 5+ 82.5 x 3+ 87.5 x 1+ 55.0 x 5
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 107.5 x 5 115.0 x 3 122.5 x 1 65.0 x 5
122.5 x 5 130.0 x 3 140.0 x 1 82.5 x 5
140.0 x 5+ 147.5 x 3+ 155.0 x 1+ 97.5 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 45.0 x 5 47.5 x 3 52.5 x 1 27.5 x 5
52.5 x 5 55.0 x 3 57.5 x 1 35.0 x 5
57.5 x 5+ 62.5 x 3+ 65.0 x 1+ 42.5 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
ONLY CHANGE THE STUFF IN RED

Training maxes Enter Maxes here: Monthly addition to training max Backoff Sets:
50% 60%
Squat 130.5 Squat 145.0 5.0 2.5 Enter smallest weight increment Squat: 67.5 80.0
Bench 92.3 Bench 102.5 2.5 (eg 2 x 1.25kg Plates = “2.5”) Bench: 47.5 57.5
Deadlift 166.5 Deadlift 185.0 5.0 Deadlift: 85.0 100.0
Military 69.8 Military 77.5 2.5 kg Enter unit of measure ("kg" or "lb") Military: 35.0 42.5

Wave 6 Week 1 Week 2 Week 3 Week 4

Monday actual actual actual actual

Squat 85.0 x 5 92.5 x 3 100.0 x 1 52.5 x 5
100.0 x 5 105.0 x 3 112.5 x 1 67.5 x 5
112.5 x 5+ 117.5 x 3+ 125.0 x 1+ 80.0 x 5
Deadlift
5x10 60.0 x 5 65.0 x 3 70.0 x 1 37.5 x 5
70.0 x 5 75.0 x 3 80.0 x 1 47.5 x 5
80.0 x 5+ 85.0 x 3+ 90.0 x 1+ 57.5 x 5

x 10 x 10 x 10
x 10 x 10 x 10
Hip Extension x 10 x 10 x 10
5x10 x 10 x 10 x 10
x 10 x 10 x 10

x 10 x 10 x 10
Wednesday x 10 x 10 x 10
Bench Press x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Military Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Barbell Row
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Friday
Deadlift 110.0 x 5 117.5 x 3 125.0 x 1 67.5 x 5
125.0 x 5 135.0 x 3 142.5 x 1 85.0 x 5
142.5 x 5+ 150.0 x 3+ 160.0 x 1+ 100.0 x 5
Squat
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Decline Crunch
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Saturday
Military Press 47.5 x 5 50.0 x 3 52.5 x 1 30.0 x 5
52.5 x 5 57.5 x 3 60.0 x 1 35.0 x 5
60.0 x 5+ 65.0 x 3+ 67.5 x 1+ 42.5 x 5
Bench Press
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Chinup
5x10 x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
x 10 x 10 x 10
Instructions:

Enter your max's in cells E5, E6, E7, E8.

You can enter your "actual" 1RM's as the percentages will be based on your "training maxes",
which are 90% of your actual 1RM's. (As Jim Wendler recommends)

Enter your monthly weight increments to your “training max” in cells F5, F6, F7, F8.

Cell G2 represents the smallest weight increment you have access to. Eg, 2 x 1.25kg plates = 2.5kg.

Hope someone finds this useful.

Andrew
5/3/1 FAQ

Question: Can I use chains or bands while using this program?

Answer: I don’t recommend this, but here’s the easiest way to figure out how to work chains
and bands into the program. First, pick the exercise. This could be benching with bands,
squatting with chains, or whatever – there are many different options. Second, estimate what
80-85% of your max would be with that exercise (with the added resistance). Third, warm up to
that weight and perform an all-out rep max. Finally, take this weight and these reps and plug
them into the rep max formula to find you estimated one rep max:
Weight x Reps x .0333 + Weight = Estimated 1RM
After you get the estimated 1RM, take 90% of that number (1RM * .9) and use this as your new
training max.

Question: Why don’t you recommend the use of chains and/or bands?
Answer: Accommodating resistances are a good idea on paper, but the practice has been
popularized by strong individuals who all use equipment. The popularity of chains and bands
has spread throughout the powerlifting world, and lifters have had great success with them. I’ve
seen LOTS of athletes and regular lifters shit the bed with them, though, and this is for one main
reason:
The strength curve for athletes/regular guys is heavy at the bottom and light at the top, so they
need more low end work. The strength curve for geared lifters is light at the bottom and heavy at
the top, so more high end work is needed.

Using chains/bands on a raw lifter will lower the use of bar weight and THUS lower the amount
of weight that’s used at the bottom of a lift. Hence, the strength curve is all screwed up and not
always suited for a raw lifter.

Question: Do I need to deload if I’m a beginner?

Answer: You don’t need to deload no matter who you are, but I highly recommend using a
deload every fourth week, because it allows your body and mind to rest. You’re not going to get
weaker. If you do, it’s all in your mind.

Question: Can I perform the bench and military press in the same day?
Answer: You could do this, but I would highly recommend basing your military max on what you
can do AFTER you bench, and not when you’re fresh.

Question: Can I squat and deadlift on the same day?

Answer: Yes. Again, pick which lift you’d like to do first, and make sure you base your second
exercise on what you can do AFTER you perform the first. If you don’t know which one to
perform, simply ask yourself which lift you want to improve the most. If you have an equal desire
for improvement in both lifts, then find the time to give it an extra day.

Question: If I max out on one lift, but the other three lifts are still improving, do I cut back all lifts
10% and start over? Or do I just cut back one?
Answer: Just cut back one and keep the others moving forward.

Question: Do I go for max reps on each set or just the last set?
Answer: Just the last set of the day for the big exercise.
Question: Do I go for max reps during my deload week?
Answer: No. Limit these reps to 5, and deload!

Question: How much time do you rest between sets?

Answer: You should rest for as long as it takes to perform the set with good form, but not
enough to get cold. For most lifters, this is about 3-5 minutes.

Question: Do you ever take your assistance work to failure?

Answer: Very rarely. The key to assistance work is doing enough to stimulate the muscle. Your
assistance work should not affect your recovery and overall performance.

Question: How long should you stick with assistance exercises?

Answer: You can switch ever week if you’d like but I would recommend using the same
assistance work for at least 4 weeks before switching.

Question: Do you always stick with an assistance template or do you vary it?
Answer: I vary it all the time. The most important thing is to get the work of the main lifts in.

Question: How much time do you take between sets of assistance work?
Answer: Anywhere from 30 seconds to 3 minutes. If a set is worth doing, it’s worth doing
correctly. I’d rather do one good set than five bad ones with terrible form.

Question: Do you always take the last set to absolute failure?

Answer: No. Sometimes it’s best to do the required reps and move on, but rarely is a set done
to absolute failure. In most cases, the set should be done close to failure, but with perhaps a rep
or half of a rep left before failing. This is something you’ll have to learn for yourself.

Question: Do you ever take a true one rep max?

Answer: You can do it whenever you want, but I’d recommend waiting at least 3 or 4 cycles to
test it again. Never give up a training day to take a 1RM. Simply do the workout first, but don’t
go for max reps on the last set. From there, try for a new max. While this program will improve
your one rep max, the program’s success is not geared just toward one rep maxes. Structuring
your training like this would be setting you up for failure. A one rep max is no better or worse
than a five rep max.

Question: I want to do curls. What day can I use for this?

Answer: Whichever day you want. It doesn’t matter.

Question: Can I use front squats instead of back squats for my big exercise?
Answer: Yes.

Question: Do you recommend decline presses as a main or assistance movement?

Answer: No.

Question: Can I use power cleans (or something similar) in this program? If so, where would
you put them?
Answer: Yes, this is a great idea. I’d recommend doing power cleans, hang cleans, power
snatches or hang snatches if want to choose an Olympic movement. If you want to do these
along with the regular training, I’d recommend doing them before you perform your squat or
deadlift workout.

Question: Can I use the trap bar instead of the barbell for deadlifting?
Answer: Yes, this is the only acceptable deadlift option.

Question: Can I use the push press or jerk in place of the military press?
Answer: Yes.

Question: If I switch from deadlifts to trap bar deadlifts, how long should I stick with the trap
bar?
Answer: You should stick with the new exercise until you reach your goal or until you stall.
You must stay with the new exercise for more than just 4-8 weeks.

Question: Can I switch movements every other cycle? For example, do a trap bar deadlift for
a cycle and then switch to a deadlift and then back to the trap bar.
Answer: No. Stick with one exercise and keep pushing this exercise until you stall out or reach
your personal goals.

Question: I recently hit a max deadlift of 500 pounds. Do I base my training weights around
this number (500)?
Answer: No. I recommend starting with10% less (90% of your actual max) than your actual
max and working up slowly.
Question: Do you think it's better to be consistent and incremental with 5 pound advancements
for all four lifts? Or do you think the 10 pound advancements on the squat and pull are better
than 5 pounds for most lifters?
Answer: The smaller the jumps you can make, the better you’ll be in the long run.
Unfortunately, this requires an ego check, which isn’t easy. Trust in the "small jump" system and
reap the benefits long term. You can even make 2.5 pound jumps if you’d like. Remember to
always think long term.

Question: Do you wear any equipment for your training?

Answer: I always wear a belt. For squats, I wear knee sleeves that help keep my knees warm.
They don’t add much (if anything) to the lift, but they do a great job of keeping my IT bands and
knees warm. For bench press and military press, I wear wrist wraps (and a belt).

Question: Can I use straps for deadlifting?

Answer: While I understand the use of straps – and used them often when I was younger – I’ve
come to the conclusion that, barring some sort of injury, you shouldn’t use them.

I say this because:

1. Your grip will quickly catch up to your hip/leg/back strength.

2. Grip strength is essential in all sports, and in life.
3. For overall muscle growth, it’s best to train without the aid/support of equipment.
4. It’s also best to use as few "crutches" as possible when you train.
Take it from someone who’s learned the hard way: ditch the straps as soon as you can and train
minimally for maximum results. Get stronger all over. You’ll thank me.

Question: What kind of diet should I follow during training?

Answer: I’m probably the last guy you should ask about dieting, but since I’ve been asked this
a million times, here are my general recommendations:
1. Eat all whole foods. Try to avoid protein powders unless absolutely necessary.
2. Eat 4-6 meals per day. Each meal should have some kind of protein source, some kind
of fruit or vegetable, and some kind of carbohydrate.
3. Try to get 1 gram of protein per pound of bodyweight per day through whole foods. If
you’re over 15% body fat, use your lean body mass instead of your bodyweight.
4. Don’t go crazy counting calories, grams of protein, etc. Just eat and learn how to
approximate your portions.
5. If you want to gain weight, the simplest way is to drink a gallon of milk a day. Simple and
effective.

Question: Do you think the 5/3/1 method can be done instead of dynamic days – in harmony
with max effort training – without my CNS going down the toilet?
Answer: I think this would burn you out, and I wouldn’t recommend it.

Question: During the deload week, do I deload the assistance work too?
Answer: If you’re deloading, DELOAD! Cut back on everything and let your body rest and
recover.
Question: Can you use this program while using powerlifting gear?
Answer: I’ve been asked many times how I’d modify this program for training with powerlifting
gear. I’m sure there’s a way to do this, but I no longer have the patience or the desire to try to
figure this out. I don’t train in gear, and I don’t really work with anyone who does, so it’s best to
leave this to someone who actually trains with gear. I’m not interested in using bench shirts or
squat suits when I train. There are too many variables and inconsistencies when training with
gear to put them into a simple training program.
My best advice to you would be this: if you want to bench press 600 pounds with a shirt, train for
a 590 pound raw bench. I’m pretty sure you’ll be able to get 10 pounds out of your shirt.

Question: When I begin the program, do I start with my true max on each lift?
Answer: No. You begin with 90% of your actual max. If you have a 300 pound bench press,
you begin the first 4-week training cycle with a 270lb “max”. All your percentages for your first
four weeks are based on 270 pounds.

Question: How do I know how to increase the weight after each 4-week training cycle?
Answer: After each training cycle, increase your bench press and military press NO MORE
than 5 pounds. You should increase your squat and deadlift NO MORE than 10 pounds. In the
above example of the 300 pound bench presser, his “max” would start at 270 and increase to
275 for the second 4-week phase. Every four weeks he would move up 5 pounds.

Question: Is this program for advanced or beginner lifters?

Answer: I’ve used this program with both beginning and advanced lifters. Steady, slow
progression will never go out of fashion, and neither will the big exercises. The trick is to teach
beginners correct form at the start. For advanced lifters, the most important thing is to
remember long term goals, and not basing unrealistic maxes on what you did four years ago.

Question: If a person wanted to get big and strong, what would you recommend?
Answer: I would recommend the 5/3/1 program, with the Boring But Big assistance work.
Then have that person drink a gallon of milk a day. Three things that are very easy and simple
to do.

Question: What if that person is lactose intolerant?

Answer: Buy baby wipes. It’s gonna get dirty.

Question: Why do you do so many chins and dips? Is this part of the program?
Answer: No it’s not part of the program. I do chins and dips because they are the most
efficient upper body assistance exercises.

Question: Can I use kettlebells as part of my assistance work?

Answer: Yes. This is a great idea.

Question: I don’t know how many sets and reps to do on my assistance work.
Answer: When in doubt, do 5 sets of 10 reps.

Question: Can you do board presses with this program?

Answer: Yes, it would work. I would not recommend them if you are a raw lifter.
Question: What are the five best exercises to increase my deadlift?
Answer: Squats, deadlifts for reps, some kind of abdominal training (sit ups or leg raises),
good mornings and Kroc rows (high rep dumbbell rows).

Question: What are the five best exercises to increase my squat?

Answer: Squats, good mornings, some kind of ab work (see above), lunges and leg presses.

Question: What are the five best exercises to increase my bench press?
Answer: Bench press, military press, dips, chins and dumbbell rows.

Question: What are the six best exercises to increase my military press?
Answer: Military press, bench press, dips, chins, hanging leg raises and back raises.

Question: What is more important for getting stronger; assistance work or the four big lifts?
Answer: The four big lifts. Done with correct form and a well thought out plan, this will trump
ANY weak point exercise or assistance work.
 ommon 5/3/1 Questions

ut of the bottom of Military Press

doubt, you need more work at the bottom end of the movement.

nd lowering your training max, taking a false grip, using a belt, learning how to tuck your elbows and use your lats as a shelf

be more explosive on leg movements?

me box jumps, standing long jumps and vertical jumps into your training program for 3 cycles.
r lifting; C1: 10-15 jumps/day C2: 10-20 jumps/day C3: 10-25 jumps/day you can do it every training day, before you lift.
ume of jumps according to the day. Adjust volume of accessories according to feel.

o do conditioning work? How many times per week?

conditioning work, do it whenever you can find the time! (morning, after workout, off days)
ek (sled, prowler, run hills)

tead of Military Press to improve Bench?

tion of course. That was an interesting article on dips. Now,

at I wanted to add a few cycles of BBB with weighted dips as the primary
cise with 5 x 10 of military/chin for accessories. Would that work? If you were going to ask
d you want to do this in the first place dumbf*%$?” That’s because I wanted to
hted dips would have a better carryover to my bench than military presses do.

is a great idea! – Jim Wendler

ncrease your pulling (back) volume?

of pulling between EVERY PUSHING MOVEMENT – even the warm-ups and work sets.
n ups before I even touch a barbell in the weight room. And then sets of 10 between
hat I do, including all warm-ups and work sets.

ou get sick, go on vacation, etc.

ng to have to use your best judgment with this – I have been getting countless
about illnesses and how to start a program after a lay off. The best advice is the following:

ere you left off and only get the prescribed reps.
eload week first to get back into the swing of things.
all – go balls out.
entire cycle over again – from square one. Because reactions and illnesses are all so different,
ible for me to give advice. I once went through an awful bout of food poisoning when I was
ool – and came back about a week later, fully hydrated and pissed off…and hit some great
also had a huge PR a couple years ago on the deadlift after food poisoning…but had little
ank to do anything else! Anyone that has any kind of lay off (whether it be vacation

r whatever…) – USE YOUR BEST JUDGMENT. And if in doubt, start too light. YOU WILL NEVER GET WEAKER IF YOU DO THIS.
 do if you miss a training day?

p where you left off – this won’t be a big deal.

sistance template to follow for maximum size?

ing But Big…drink 1 gallon of whole milk per day. 5×10 @ 50-60% of training max.

on the right track. Also, I would do some kind of conditioning work that involves running or pushing/pulling sleds 3 times a

do if you want to go no belt/wraps?

of max with belt and wraps. Then take 90% of that number.

hrough a number of cycles….stalled. What do to?

one 5 cycles… Take the weights from the second or third cycle and repeat…do 5 more cycles.
ps forward, 2-3 steps back…and repeat.

hter – this is probably the best advice.

r battles – you don’t have to max out on the last set all the time. I go “all out” two or three times a cycle.
or do less – Too many workouts in a week sometimes do more harm than good.
you are recovering properly. Fixing one or more of these things will help you.

should I push the max rep sets?

ok at the workouts a month in advance and choose the battles that way…BUT if I feel good on a day
e a scheduled “push” I’ll do it (and adjust the other workouts accordingly).

push the “3″ weeks and the “5/3/1″ week.

t leaving at least 1 full rep in the tank (Jim always leaves 2-3).
I think people get a little too nuts on the last set and I think many people would be best served
the last set for the set reps…or just a few over and call it a day. This is not a license to be a pussy;
stand that we are training for something bigger than today.

but big and conditioning work

combine the two but not right away – you’d have to work up to that sort of work load over a period of time.
to both would be a bad mistake.
nd work smart…. But don’t be a vag.

Presses

tance exercise. Either on MP or Bench day.

resses

n movement or assistance. If it’s a main movement, be sure you stick with it for a few cycles.
 can you put complexes in 5/3/1?

workout.

ed max, way higher than training max. What should I do?

culate. Keep the path you’re on now. If you are getting stronger, the program is obviously working

after working sets of 5/3/1

e relatively heavy singles after your working sets (2-3) in order to get used to heavier weights

quats as 5/3/1 movement

s an accessory movement. Good to use for BBB sets albeit with a lighter weight than your 40-60% squat training max.

mill Sprints

s a typical workout for me on the treadmill (sprints). After a good warm-up start at 8 or 9 MPH. Do 10 seconds on/30-40 sec
ncline gradually and raise the speed too. I usually end up at 11 or 12 mph at the end. But start too slow and build up over se

n 20-30 sprints. I have also done 20 second sprints – but this will kill you

o incorporate Power Cleans

squat or deadlift. Follow 5/3/1 template, you can either go balls deep on both exercises and do rep maxes or do a rep max
e other…or not do a rep max for either and move further south towards vag.

ate Time Under Tension

ude as philosophy for accessory work

o avoid over training and continue progression

attles. You don’t always need to go for rep maxes.

pressing movements in 5/3/1

es, board presses, pin presses should generally be avoided but can be done, refer to other tips on FLOOR AND BOARD press
ER BODY

but Big options

can be done with a very similar exercise to your main lift:

uat for SQ days

eadlift for DL days
ench days
 for Military days

pz and 5/3/1

orking sets without the Fat Gripz, include the Fat Gripz for your BBB sets (on deads, bench, military) for as much or as little a

o use them for chins/pull-ups but make sure to adjust the weight used to allow for good form and adequate recovery.

fts over two days and assistance work on third day

commended template for accessory day:

dy exercise (lunges or goodmornings)

nto or start with rack at shoulder height for Military Press

is fine – whatever works best for you.

of tips for breaking through stalled bench press using 5/3/1

e, if I’m getting ready to have a big week pressing, I’ll take a week or two OFF from any kind of pressing accessory moveme
my chest and shoulders some time to recover and not stress them. This doesn’t mean I don’t press or bench press;
hat my accessory work is usually a lot of lat and upper back work.

s example in mind, understand that the best solution is not always to do more. It might be best to back off a bit and let your
tead.
mean to lower the training max of your program, or keep the same training max and only do the prescribed reps. But since

will choose the more volume route, here are two suggestions:

e bench press sets as written, then repeat the first set again, but go all out on this set, too.

e bench press sets as written, and repeat the percentages on the way down. For example, on the 3×5 week you would do 6
% x5+, 75% x5, and 65% x 5+.

most of you are doing chins and pull-ups between all your pressing sets. Be sure to continue to do this with these extra press
thing in balance.
ory Work: From Blood & Chalk Vol. 5

say was, the choice of assistance lift pales in importance to the proper execution and loading of the key lifts. Too many you
e minors,
e called assistance lifts for a reason. That’s the main point I was trying to make. When evaluating whether an assistance lift h
gram,
consider that assistance lifts are intended to accomplish a few specific goals:

ength imbalances.
le.
weak areas.
mportantly, ASSIST the basic lifts (squat, bench press, overhead press, and deadlift; or whatever lifts you deem important in

a look at the key lifts and what needs to be strong to do them:

bs, low back, hamstrings, quads.

same as squat, plus upper back/lats and grip.

s — chest, shoulders, triceps, lats/upper back.

Press — same as bench press, plus low back/abs.

s in mind, we have to have assistance work that compliments these lifts and provides balance.
ry aspiring Jersey Shore stars, your precious hypertrophy will be achieved with volume.)
ome of the best assistance exercises for each area of the above:

ups, ab wheel roll-outs, hanging leg raises.

— good mornings, back raises, reverse hyper extensions.
unges, leg presses.
ps, dumbbell presses, dumbbell flyes.
dumbbell presses, dips, triceps extension/pushdowns.
— any pressing exercise.
s — glute ham raise, good mornings, back raises, leg curls.
back — pull-ups, bent rows, dumbbell rows, shrugs.

p, just perform Kroc rows (high rep dumbbell rows) or high rep shrugs (no straps).
e a lot of overlap with some of these exercises because we’re trying to do more with less.
ning economy, a very good thing; better results with less time in the weight room.
on’t have to perform all of these exercises in one workout — just pick one for each group and hammer it home.
cises may work better than others, but you have to give it time to work. I see people do an exercise for
ks and fail to put 80 pounds on their bench and label it a big failure. As for volume of the assistance lifts,
 to vary from person to person and therefore it’s hard to program on paper. When in doubt, push the
nd do assistance work based on however you might feel that day. Truth is, I tell seminar attendees all the time
ing program rarely fails due to improper assistance exercise selection. It will fail from poor programming,
nsistency, and failing to accommodate the ups and downs of life. In other words, a program must allow
ust a bit when you have a particularly good or absolutely shitty day. It’s not as simple as “Do this.”
o rely on that thing that rests between your ears.

hing you could want to know about running hills

wo downsides about running hills:

ls.
o find a good hill to run.

easy to overcome — just man up. The second, not so much; but I live in the very flat state of Ohio and still found a great hil
ook about two years of half-ass looking and testing out many duds before I found my Big Mother.
ing I did was ask some of the locals as I’m not from this area. The second thing I did was Google search
Hill” with a couple different cities that I live near. There were half a dozen that were good but all were a long drive.
for weekend training, but I didn’t want to lift, travel, go run hills, travel back, and be home at 11 PM.
y found a great hill at a man-made reservoir, an option that I wouldn’t have thought of had it not been for some friends.
the length and grade of your hill is will be fine, mostly because it has to be.
ng to be limited by what is available to you. But to give you an idea of the hills that I run:

hill is about 40 yards.

is about 75-80 yards.

w about the grades of the hills, but they work for me. If you’re in doubt about your hill, just ask yourself this question:

l give me a hell of a workout and make me awesome? If the answer is yes, you’re fine. If not, keep searching.
ey to starting hill running/sprinting is simply going out there and doing a few and seeing how you feel.
have to make the first day into Hell Day. Make a goal for the day (my first time out I wanted to do 8)and do it.
y about rest periods. Don’t worry about how long it takes to do. Just get it done.
a few sessions and see how your knees, ankles, legs and lungs feel.
et a handle on your body and your conditioning level you can start setting goals, progressions,
many days/week you want to do them. All of these things are going to be dependent on your specific goals.

gan running hills again I knew for an absolute fact that my lifts were going to take a beating. I’m not an idiot.
un up and down a hill four days a week and expect your lifts to suddenly increase.
egan my hill running, the first thing I did was lower my training max significantly on my 5/3/1 workout.
n ALL lifts. I also cut back on all lower body assistance lifts. Running up and walking down the hill is taxing
gs — the workout you give your legs (and really your entire body) is phenomenal.

uts were very simple: I’d go to the weight room first, train my main lifts, do limited assistance work and drive to the hill.
one four days/week. After about three weeks, my legs started to feel a bit better and got used to the demand.
ooled, the first couple squat workouts were far from impressive. What was once a warm-up was now shaking violently
ked it out. Mentally, it’s hard to handle but you have to start thinking differently-your legs are getting stronger
en’t able to display it during a squat. So in conclusion:
 weeks to adapt to it — find out how out of shape you are.
ght room work to accommodate the extra running.

body adapts, figure out your goals and execute. If in doubt, squat and run hills. A lot. Your body will thank you. And buy som

ant Quads? Or, weak ass Hamstrings?

tion is to quit thinking you’re quad dominant. Unless your quads hang over your kneecaps like an elephant’s testicles,
quad dominant. You’re just hamstring weak. And to cut out a simple core exercise is not an option. I too was hamstring
e point. Today, I don’t know if I’m hamstring STRONG, but certainly not hamstring weak. It took a lot of time to bring
ings up to a level that was acceptable. This was also the case with my lats, lower back and abs.

n was simple:

and patience. The first thing I did was make hamstring work the second thing I did on lower body days.

ately after my main exercise, I would do good mornings or glute ham raises. In fact,
eese (my old training partner) and I would do three sets of glute ham raises before each workout,
pper body. And on lower body days, we’d do them (or something similar) after the main lift of the day.
d neglected them for so long, it took about two years of quality training to bring them to an acceptable level.
with this, as you should be too. Two years is nothing in the lifetime of a lifter, and you should be doing it anyway.

s this: Cutting out a “big” exercise because you’re quad dominant is pointless unless you’re going to hurt yourself.
ave to alter the weights a bit to make sure you don’t do something stupid, but cutting it out entirely? That’s the last thing yo

o find balance between conditioning and lifting

hings:

self in the mirror and berate myself until I will up the weights (this works 100% of the time).
ou are doing too much conditioning too soon.
program the conditioning/weights better so they can co-exist.
your FIRST RUN AND DOING THIS (making goals such as these) then don’t worry. It is a learning process and now
where the guidelines should be. Hope this makes sense.
eral guideline:

ditoning on upper body days.

ditioning on lower body days.

these two things via effort, recovery and overall sense of being after performing the workout.
ords: Do you feel like shit? = Hard Feel fine = easy Best to combine the two.
you do this you have to make a commitment and realize you cannot serve two masters.
 a game plan going into your sets

I don’t really train to failure but many times after my last rep, I know I probably can’t get another.
le set that I do I have a goal for the reps, I don’t just “wing” it or “see what I can get” or any of
minded horseshit I see people do. So even if I don’t go all out on my final set, I do have a goal.
reach that goal, no matter what, it’s always my final rep.
se it’s in my mind, it probably feels like the final rep/failure because my mind is so made up to do it.

elkow’s dip and chins sets/reps for 5/3/1

x 5, 6 x 5 (BW or weighted) after 5/3/1 work

and chin regimen is highly recommended.

DL for BBB sets to improve initial pulling strength

plate or pull out of rack that is elevated for BBB sets (5×10)
idea on the elevated deads – very good.

e an optimal rep range for 5, 3 & 5/3/1 days?

individual so hard for me to say – Some people like to get 10 on “5″ day, 6-8 on “3″ day and 5 on “5/3/1″ day.
e a rule on what I have to hit but I know what I’m going for every month.

o go about testing a rough 1RM on 5/3/1

pleting 5/3/1 sets (doing only prescribed reps on the final set), rest and then hit a heavier weight
s what I recommend. Do not do it all the time though. Only as a gauge every few cycles.

ils:

only get prescribed reps 3s week – only get prescribed reps, partial movements are for pussies 5/3/1 week:

3 reps – Set two – 1 rep – Set three – 1 rep Keep working up to 1RM, I’d use a little bigger than 5% jumps though.

Deads as 5/3/1 exercise

you don’t use equipment.

nal is better, Jim Wendler

st Pause) Training for assistance work

dea.

Grip Bench as substitute for Military Press

ommend using the military press. The close grip bench press is also OK.

eps after 5/3/1 sets

75-85% for some reps to get extra work

tion of failure to keep in mind when trying to progress too fast

hen the lift cannot be done with correct technique….this is your new mantra.

red Stance for Military Press

hings:

ur knees a bit.
your stance (one foot in front of the other, see video of Goldstein)

ng to stick with assistance work before switching

onsistently for 8-12 weeks before switching (2-3 cycles)

ance work to 2-3 exercises and go by feel

etting Assistance Work

Superset away! DB Rows – SS – DB Bench

NOT to do conditioning

onditioning the day before lower body lifting

mes and hill sprints

1 minute rest after walking to bottom of hill

Forever

uats as 5/3/1 movement

lem at all

ells for assistance work?

tance work on either SQ/DL days

intensity throughout 5/3/1 weeks

×3 (go all out if you feel good)

×5 (just get the prescribed reps)
3/1 (all out if you feel like it)
eload like usual. ———————————–

N 2:

×3 (go all out if you feel good)

×3 (just get the prescribed reps, using the same weights/percentages as the 3×5 week.)
3/1 (all out if you feel like it)
eload like usual.
nstead of 5/3/1

95% to ensure you are well rested for 95% (maybe something to consider if progress begins to slow down)

g main lifts to ensure steady progress

ad of Bench, Deficit Pulls instead of DL, High Bar Squats instead of SQ, High Incline Bench instead of Military