5/3/1 Strength Method

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Is getting strong your ultimate goal?

then look no further, the 5/3/1 strength method is here. This program was originally designed by one of the truly great strength coaches, Jim Wendler.

This program will have you training 3 days a week focusing on either the Squat/Bench Press/Deadlift using proven % to help gauge your improvement in each of your sessions followed by a selection of accessory exercises.

  • Getting Started

    What we need to do first is test your 1RM (1 Rep Max) for the Squat/Bench Press/Deadlift.

    Once your 1RM has been achieved you will then take 90% of that number to establish a training max to be used to calculate the loads in each session.

    For example if you have a Squat 1RM of 100kg you would take 90% (90kg) and calculate the percentage off that number each session.

    If you are not experienced in strength training I suggest seeking the assistance of a coach in the testing process.

    Sample 1RM testing format:
    *will vary on level of strength

    Empty Bar 10 reps 1min rest
    Add 20% 5-8 reps 1min rest
    Add 50-60% 3-5 reps 2min rest
    Add 70-80% 2-3 reps 3min rest
    Add 90% 1 rep testing 4-5min

    Once testing is complete choose 3 days to train on the program a week:
    Eg. Mon, Wed, Fri
    Day 1 = Deadlift + Accessory Work
    Day 2 = Bench Press + Accessory Work
    Day 3 = Squats + Accessory Work

    Each week the intensity will gradually build. See below for the instructions on the intensity for each week.

  • Day 1: Week 1-4

    Deadlift

    Week 1:
    Set 1: 5 reps x 65%
    Set 2: 5 reps x 75%
    Set 3: 5 reps x 85%

    Week 2:
    Set 1: 3 reps x 70%
    Set 2: 3 reps x 80%
    Set 3: 3 reps x 90%

    Week 3:
    Set 1: 5 reps x 75%
    Set 2: 3 reps x 85%
    Set 3: 1 reps x 95%

    Week 4: (Deload Week)
    Set 1: 1 reps x 50%
    Set 2: 2 reps x 60%
    Set 3: 3 reps x 70%

    *Resting 3-4 min between sets

    Accessory Work

    1) Dumbbell Romanian Deadlifts 3×10
    2) Hip Thrust 3×10
    3) Standing Palloff Press 5×10

    *Rest 60-90 sec between sets

     

  • Day 2: Week 1-4

    Bench Press

    Week 1:
    Set 1: 5 reps x 65%
    Set 2: 5 reps x 75%
    Set 3: 5 reps x 85%

    Week 2:
    Set 1: 3 reps x 70%
    Set 2: 3 reps x 80%
    Set 3: 3 reps x 90%

    Week 3:
    Set 1: 5 reps x 75%
    Set 2: 3 reps x 85%
    Set 3: 1 reps x 95%

    Week 4: (Deload Week)
    Set 1: 1 reps x 50%
    Set 2: 2 reps x 60%
    Set 3: 3 reps x 70%

    *Resting 3-4 min between sets

    Accessory Work:
    1) Barbell Military Press 3×10
    2) Single Arm Dumbbell Row 3x10e.s
    3) Dumbbell Bench Press 3×10

    *Rest 60-90sec between sets

  • Day 3: Week 1-4

    Back Squat

    Week 1:
    Set 1: 5 reps x 65%
    Set 2: 5 reps x 75%
    Set 3: 5 reps x 85%

    Week 2:
    Set 1: 3 reps x 70%
    Set 2: 3 reps x 80%
    Set 3: 3 reps x 90%

    Week 3:
    Set 1: 5 reps x 75%
    Set 2: 3 reps x 85%
    Set 3: 1 reps x 95%

    Week 4: (Deload Week)
    Set 1: 1 reps x 50%
    Set 2: 2 reps x 60%
    Set 3: 3 reps x 70%

    *Resting 3-4 min between sets

    Accessory Work

    1) Dumbbell Bulgarian Split Squat 3×10 each side
    2) Dumbbell Paused Goblet Squat 3×10
    3) Dumbbell Suitcase Carry 5x30m

    *Rest 60-90sec between sets