Ry Lemmings' 5/3/1 on Speed Template

Raw Lifter's Version 5/3/1 on Speed is a template created by Ry Lemmings, a powerlifter and strongman competitor. He designed this template to incorporate Westside-style dynamic training while using 5/3/1 for the max effort days. The template is being distributed with permission from Jim Wendler, the creator of the 5/3/1 training method. This spreadsheet is specifically for the raw lifter. How to Use this spreadsheet: Enter your actual 1 rep max for each of the lifts shown in the Lifts section of the spreadsheet. If your are starting this template after finishing a 5/3/1 cycle, enter your 1 rep maxes from the previous cycle adding 5 pounds to upper body moves and 10 pounds to lower body moves. The spreadsheet will calculate the weights required for each workout. Accessory work fields allow you to enter the weight you will use in the Weight column. The suggested number of reps is shown in the Reps column. Enter your actual reps for the last set in the Act. column. How to create another cycle: 1. Right click the sheet tab (where it says Cycle 1 for example. 2. Select Move or Copy … from the popup menu. 3. Select the sheet to move it before (Sheet 2 for example). 4. Check the C reate a copy check box. 5. Click the OK button. This will create a new cycle. Rename the tab as needed. You may also drag the tab where you like.

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Ry Lemmings' 5/3/1 on Speed Template
The following is a write up on the template from Ry on the 5/3/1 and the Life of Being NOV Facebook group. 5/3/1 on SPEED.. By Ry Lemmings in 5/3/1 and the Life of Being N.O.V Friday: dynamic bench or OHP Sunday: dynamic squats/deadlift Monday: 5/3/1 upper body Wednesday: 5/3/1 lower body Friday: Dynamic upper body. Do the dynamic for whatever lift you're doing on the 5/3/1 day. 60% of your training max 9 sets 3 close, 3 medium and 3 pinky on the ring. The percentage and grips go for both bench and OHP Sunday: Dynamic lower body Squats Wk 1: 65% 10 sets of 2 Wk 2: 68% 8 sets of 2 Wk 3 70% 6 sets of 2 Deadlift Wk 1: 70% 10 sets of 1 Wk 2: 75% 8 sets of 1 Wk 3: 80% 6 sets of 1 Mondays: 5/3/1 Weeks 1,3,5 bench Weeks 2,4,6 OHP Wednesday: 5/3/1 Weeks 1,3,5 squats Weeks 2,4,6 deadlifts All dynamic weights are based on 5/3/1 training maxes It's a 6 week cycle there is no deload week. On the 5s week just do the prescribed reps as a kind of pseudo deload week. Here's a sample 2 week cycle: Week 1 Friday DE bench + Light accessory work. Sunday DE squat/deadlift + light accessory work. Monday 5/3/1 bench + accessory work Wednesday 5/3/1 squat + accessory work Week 2 Friday DE OHP + light accessory work. Sunday DE squat/deadlift + light accessory work. Monday 5/3/1 OHP + accessory work Wednesday 5/3/1 DL + accessory work Accessory work for DE days: Periodization Bible by Dave Tate or The Triumvirate would work good on this day. Low intensity high volume. Accessory work for 5/3/1 Days: The Simplest Strength template or BBB would work good

Sunday DE squat/deadlift + light accessory work. Monday 5/3/1 OHP + accessory work Wednesday 5/3/1 DL + accessory work Accessory work for DE days: Periodization Bible by Dave Tate or The Triumvirate would work good on this day. Low intensity high volume. Accessory work for 5/3/1 Days: The Simplest Strength template or BBB would work good on this day. High intensity low volume. None of this is set in stone that is the beauty of both 5/3/1 and westside you can move the pieces around so they fit into what YOU are doing. Percentages can move up or down as much as 10% to help your lockout or speed off the floor or chest. This template is setup for straight weight no chains or bands required. However if you want to use chains/bands let me know and I'll help you adjust for them. I highly recommend your dynamic squats be done using a box although not required. If have use of a SSB or other speciality bar that would be the bar to use for your 5/3/1 you would want to use a straight bar for DE squats. DE deadlift will also be done using a different stance or grip than your 5/3/1 deadlift i.e. clean grip, deficit, sumo, double overhand, switching you alternated grip. I think that sums it all up. If you have any questions don't be afraid to ask I know this will be Greek to some of you but try it you might like it. GFH!!! Links: 5/3/1 and the Life of Being N.O.V. Facebook group http://www.facebook.com/?ref=tn_tnmn#!/groups/372848139406351/ 5/3/1 Book - http://www.flexcart.com/members/elitefts/default.asp?pid=2976 53 most common 5/3/1 Question - http://articles.elitefts.com/training-articles/52-most-common531-questions/ Jim Wendler's site http://www.jimwendler.com/

Cycle: Date:

1 7/15/2012

Ry Lemmings' 5/3/1 on Speed Template
For the Raw Lifter

Lifts
OHP CGBP Deadlift Front Squat Bench press Incline BP Squat RDL Total

1 Rep Training Meet Max Max Goal 155 140 210 190 355 320 200 180 225 205 160 145 285 260 250 225 865

1 RM Calculator

Weight Reps 225

3=

Week 1 -Dynamic Upper Body Bench Press Weight Reps Act. Close - 3 sets 125 3 Medium - 3 sets 125 3 Wide - 3 sets 125 3 DB BP - 5 sets 15 DB Rows - 5 sets 10 Week 1 - Dynamic Lower Body Weight Reps Act. Box Squats - 10 sets 170 2 Def. Deadlift (2 pads) 10 sets 225 1 Leg Curls - 5 sets 12 Ab Wheel - 5 sets 15 Week 1 - 5/3/1 Bench Weight Bench press 85 105 125 135 155 175 75 90 105 Reps 5 5 3 5 5 5 10 10 10 10 10 Act.

Week 2 -Dynamic Upper Body OHP Weight Reps Close - 3 sets 85 Medium - 3 sets 85 Wide - 3 sets 85 Dips - 5 Sets Chins - 5 sets Week 2 - Dynamic Lower Body Weight Reps Box Squats - 8 sets 180 Def. Deadlift (2 pads) 8 sets 240 Hypers - 5 sets Leg Raise - 5 sets Week 2 - 5/3/1 Press Weight OHP 60 70 85 95 105 120 95 115 135 Reps

Act. 3 3 3 15 10

Act. 2 1 15 15

Act. 5 5 3 3 3 3 10 10 10 10 10

Incline BP

CGBP

BB Rows - 3 sets Pullups - 3 sets Week 1 - 5/3/1 Squats Weight Reps

DB BP - 3 sets Chins - 3 sets Week 2 - 5/3/1 Deadlift Act. Weight Reps

Act.

Squat

RDL

105 130 160 170 195 225 115 135 160

GMs - 3 Sets Situps - 3 sets

5 5 3 5 5 5 10 10 10 10 10

Deadlift

Front Squat

130 160 195 225 260 290 90 110 130

Leg Press - 3 Sets Side Bends - 3 Sets

5 5 3 3 3 3 10 10 10 10 10

emplate

1 RM 250

Week 3 -Dynamic Upper Body Week 4 -Dynamic Upper Body Bench Press Weight Reps Act. OHP Weight Reps Act. Close - 3 sets 125 3 Close - 3 sets 85 3 Medium - 3 sets 125 3 Medium - 3 sets 85 3 Wide - 3 sets 125 3 Wide - 3 sets 85 3 DB BP - 5 sets 15 Dips - 5 Sets 15 DB Rows - 5 sets 10 Chins - 5 sets 10 Week 3 - Dynamic Lower Body Week 4 - Dynamic Lower Body Weight Reps 1RM Weight Reps Act. Box Squats - 6 sets 185 2 Box Squats - 10 sets 170 2 Def. Deadlift (2 pads) Def. Deadlift (3 pads) 6 sets 10 sets 260 1 225 1 Leg Curls - 5 sets 12 Hypers - 5 sets 15 Ab Wheel - 5 sets 15 Leg Raise - 5 sets 15 Week 3 - 5/3/1 Bench Bench Press Week 4 - 5/3/1 Press Weight Reps Act. 85 5 OHP 105 5 125 3 145 3 165 3 185 3 90 8 CGBP 105 8 120 6 10 DB BP - 3 sets 10 Chins - 3 sets Week 4 - 5/3/1 Deadlift Weight Reps Act. Weight Reps Act. Weight 60 70 85 100 115 130 115 135 155 Reps 5 5 3 3 3 3 8 8 6 10 10 Act.

Incline BP

BB Rows - 3 sets Pullups - 3 sets Week 3 - 5/3/1 Squats

Squat

RDL

105 130 160 185 210 235 135 160 180

GMs - 3 Sets Situps - 3 sets

5 5 3 3 3 3 8 8 8 10 10

Deadlift

Front Squat

130 160 195 225 260 290 110 130 145

Leg Press - 3 Sets Side Bends - 3 Sets

5 5 3 3 3 3 8 8 6 10 10

Week 5 -Dynamic Upper Body Bench Press Weight Reps Close - 3 sets 125 Medium - 3 sets 125 Wide - 3 sets 125 DB BP - 5 sets DB Rows - 5 sets Week 5 - Dynamic Lower Body Weight Reps Box Squats - 8 sets 180 Def. Deadlift (3 pads) 8 sets 240 Leg Curls - 5 sets Ab Wheel - 5 sets Week 5 - 5/3/1 Bench Weight Bench press 85 105 125 155 175 195 95 110 125 Reps

3 3 3 15 10

Week 6 -Dynamic Upper Body Act. OHP Weight Reps Close - 3 sets 125 Medium - 3 sets 125 Wide - 3 sets 125 Dips - 5 Sets Chins - 5 sets

Act. 3 3 3 15 10

Week 6 - Dynamic Lower Body Act. Weight Reps 2 Box Squats - 6 sets 185 Def. Deadlift (3 pads) 6 sets 1 260 12 Hypers - 5 sets 15 Leg Raise - 5 sets Week 6 - 5/3/1 Press Act. 5 5 3 5 3 1 5 5 5 10 10 OHP Weight 60 70 85 105 120 135 125 145 165 Reps

Act. 2 1 15 15

Act. 5 5 3 5 3 1 5 5 5 10 10

Incline BP

CGBP

BB Rows - 3 sets Pullups - 3 sets Week 5 - 5/3/1 Squats Weight Reps

DB BP - 3 sets Chins - 3 sets Week 6 - 5/3/1 Deadlift Act. Weight

Reps

Act.

Squat

RDL

105 130 160 195 225 250 150 170 195

GMs - 3 Sets Situps - 3 sets

5 5 3 5 3 1 5 5 5 10 10

Deadlift

Front Squat

130 160 195 240 275 305 120 135 155

5 5 3

Leg Press - 3 Sets Side Bends - 3 Sets

5 5 5 10 10

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