New 5/3/1 calculator

ONLY CHANGE THE STUFF IN RED Enter Maxes here: Monthly addition to training max Squat Bench Deadlift Military

120.0 90.0 160.0 65.0

Wave 1 Monday Squat

5.0 2.5 5.0 2.5

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”) kg Enter unit of measure ("kg" or "lb")

Week 1 actual

Hip Extension 5x10

Barbell Row 5x10

Friday Deadlift

Decline Crunch 5x10

Saturday Military Press

Chinup 5x10

ONLY CHANGE THE STUFF IN RED

50.0 x 5 60.0 x 5 72.5 x 5

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10

65.0 x 3 72.5 x 3 82.5 x 3+

67.5 x 5 77.5 x 3 87.5 x 1+

37.5 x 5 45.0 x 5 55.0 x 5

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

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

112.5 x 3 130.0 x 3 145.0 x 3+

120.0 x 5 137.5 x 3 152.5 x 1+

65.0 x 5 80.0 x 5 97.5 x 5

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

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

42.5 x 5 50.0 x 5 57.5 x 5+

Bench Press 5x10

actual

90.0 x 5 102.5 x 3 115.0 x 1+

x 10 x 10 x 10 x 10 x 10

105.0 x 5 120.0 x 5 137.5 x 5+

Squat 5x10

Week 4 actual

85.0 x 3 97.5 x 3 110.0 x 3+

60.0 x 5 67.5 x 5 77.5 x 5+

Military Press 5x10

Week 3 actual

80.0 x 5 90.0 x 5 102.5 x 5+

Deadlift 5x10

Wednesday Bench Press

Week 2

47.5 x 3 52.5 x 3 60.0 x 3+

50.0 x 5 57.5 x 3 62.5 x 1+

27.5 x 5 32.5 x 5 40.0 x 5

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

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

Training maxes

Enter Maxes here: Monthly addition to training max

Squat Bench Deadlift Military

Squat Bench Deadlift Military

112.5 83.3 148.5 60.8

Wave 2 Monday Squat

kg Enter unit of measure ("kg" or "lb")

actual

Barbell Row 5x10

actual

Decline Crunch 5x10

Bench Press 5x10

Chinup 5x10

actual

actual

85.0 x 1 97.5 x 1 107.5 x 1+

45.0 x 5 57.5 x 5 67.5 x 5

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10

60.0 x 3 67.5 x 3 75.0 x 3+

62.5 x 1 72.5 x 1 80.0 x 1+

35.0 x 5 42.5 x 5 50.0 x 5

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

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

105.0 x 3 120.0 x 3 135.0 x 3+

112.5 x 1 127.5 x 1 142.5 x 1+

60.0 x 5 75.0 x 5 90.0 x 5

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

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

40.0 x 5 47.5 x 5 52.5 x 5+

60% 67.5 50.0 90.0 37.5 Week 4

x 10 x 10 x 10 x 10 x 10

97.5 x 5 112.5 x 5 127.5 x 5+

Squat 5x10

Week 3

80.0 x 3 90.0 x 3 102.5 x 3+

55.0 x 5 62.5 x 5 72.5 x 5+

Military Press 5x10

Saturday Military Press

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”)

Week 2

75.0 x 5 85.0 x 5 97.5 x 5+

Hip Extension 5x10

Friday Deadlift

5.0 2.5 5.0 2.5

Week 1

Deadlift 5x10

Wednesday Bench Press

125.0 92.5 165.0 67.5

Backoff Sets: 50% Squat: 57.5 Bench: 42.5 Deadlift: 75.0 Military: 32.5

45.0 x 3 50.0 x 3 55.0 x 3+

47.5 x 1 52.5 x 1 60.0 x 1+

25.0 x 5 32.5 x 5 37.5 x 5

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

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 Bench Deadlift Military

117.0 85.5 153.0 63.0

Wave 3

Squat Bench Deadlift Military

130.0 95.0 170.0 70.0

5.0 2.5 5.0 2.5

Week 1

Monday Squat

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”) kg Enter unit of measure ("kg" or "lb") Week 2

actual

Hip Extension 5x10

Wednesday Bench Press

Barbell Row 5x10

Friday Deadlift

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

x 10 x 10 x 10 x 10 x 10

Saturday Military Press

65.0 x 1 75.0 x 1 82.5 x 1+ 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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10 115.0 x 1 132.5 x 1 147.5 x 1+

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10

45.0 x 3 52.5 x 3 57.5 x 3+

Chinup 5x10

62.5 x 5 77.5 x 5 92.5 x 5

x 10 x 10 x 10 x 10 x 10

42.5 x 5 47.5 x 5 55.0 x 5+

Bench Press 5x10

35.0 x 5 45.0 x 5 52.5 x 5

x 10 x 10 x 10 x 10 x 10

107.5 x 3 122.5 x 3 140.0 x 3+

Decline Crunch 5x10

47.5 x 5 60.0 x 5 72.5 x 5

x 10 x 10 x 10 x 10 x 10

100.0 x 5 115.0 x 5 132.5 x 5+

Squat 5x10

actual

90.0 x 1 100.0 x 1 112.5 x 1+

60.0 x 3 70.0 x 3 77.5 x 3+

Military Press 5x10

Week 4

x 10 x 10 x 10 x 10 x 10

57.5 x 5 65.0 x 5 75.0 x 5+

72.5 52.5 92.5 40.0

actual

82.5 x 3 95.0 x 3 107.5 x 3+

Deadlift 5x10

60.0 45.0 77.5 32.5

Week 3 actual

77.5 x 5 90.0 x 5 100.0 x 5+

Squat: Bench: Deadlift: Military:

47.5 x 1 55.0 x 1 60.0 x 1+

27.5 x 5 32.5 x 5 40.0 x 5

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

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

Squat Bench

Squat Bench

121.5 87.8

135.0 97.5

5.0 2.5

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”)

Backoff Sets: 50% 60% Squat: 62.5 75.0 Bench: 45.0 55.0

Deadlift Military

157.5 65.3

Wave 4

Deadlift Military

175.0 72.5

5.0 2.5

Week 1

Monday Squat

kg Enter unit of measure ("kg" or "lb") Week 2

actual

Hip Extension 5x10

Wednesday Bench Press

Friday Deadlift

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

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10 120.0 x 1 135.0 x 1 150.0 x 1+

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10

47.5 x 3 52.5 x 3 60.0 x 3+

Chinup 5x10

65.0 x 5 80.0 x 5 95.0 x 5

x 10 x 10 x 10 x 10 x 10

42.5 x 5 50.0 x 5 57.5 x 5+

Bench Press 5x10

37.5 x 5 45.0 x 5 55.0 x 5

x 10 x 10 x 10 x 10 x 10

112.5 x 3 127.5 x 3 142.5 x 3+

Decline Crunch 5x10

Saturday Military Press

67.5 x 1 75.0 x 1 85.0 x 1+

x 10 x 10 x 10 x 10 x 10

102.5 x 5 120.0 x 5 135.0 x 5+

Squat 5x10

50.0 x 5 62.5 x 5 75.0 x 5

x 10 x 10 x 10 x 10 x 10

62.5 x 3 72.5 x 3 80.0 x 3+

Barbell Row 5x10

actual

92.5 x 1 105.0 x 1 117.5 x 1+

x 10 x 10 x 10 x 10 x 10

57.5 x 5 67.5 x 5 75.0 x 5+

Military Press 5x10

Week 4 actual

87.5 x 3 97.5 x 3 110.0 x 3+

Deadlift 5x10

80.0 95.0 35.0 40.0

Week 3 actual

80.0 x 5 92.5 x 5 105.0 x 5+

Deadlift: Military:

50.0 x 1 57.5 x 1 62.5 x 1+

27.5 x 5 35.0 x 5 40.0 x 5

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

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

Squat Bench Deadlift Military

Squat Bench Deadlift Military

126.0 90.0 162.0 67.5

140.0 100.0 180.0 75.0

5.0 2.5 5.0 2.5

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”) kg Enter unit of measure ("kg" or "lb")

Backoff Sets: 50% Squat: 65.0 Bench: 45.0 Deadlift: 82.5 Military: 35.0

60% 77.5 55.0 97.5 42.5

Wave 5

Week 1

Monday Squat

Week 2 actual

actual

82.5 x 5 95.0 x 5 107.5 x 5+

Hip Extension 5x10

Friday Deadlift

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

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10 122.5 x 1 140.0 x 1 155.0 x 1+

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

x 10 x 10 x 10 x 10 x 10

x 10 x 10 x 10 x 10 x 10

47.5 x 3 55.0 x 3 62.5 x 3+

Chinup 5x10

65.0 x 5 82.5 x 5 97.5 x 5

x 10 x 10 x 10 x 10 x 10

45.0 x 5 52.5 x 5 57.5 x 5+

Bench Press 5x10

37.5 x 5 45.0 x 5 55.0 x 5

x 10 x 10 x 10 x 10 x 10

115.0 x 3 130.0 x 3 147.5 x 3+

Decline Crunch 5x10

Saturday Military Press

67.5 x 1 77.5 x 1 87.5 x 1+

x 10 x 10 x 10 x 10 x 10

107.5 x 5 122.5 x 5 140.0 x 5+

Squat 5x10

52.5 x 5 65.0 x 5 77.5 x 5

x 10 x 10 x 10 x 10 x 10

65.0 x 3 72.5 x 3 82.5 x 3+

Barbell Row 5x10

actual

95.0 x 1 107.5 x 1 120.0 x 1+

x 10 x 10 x 10 x 10 x 10

60.0 x 5 67.5 x 5 77.5 x 5+

Military Press 5x10

Week 4 actual

90.0 x 3 102.5 x 3 115.0 x 3+

Deadlift 5x10

Wednesday Bench Press

Week 3

52.5 x 1 57.5 x 1 65.0 x 1+

27.5 x 5 35.0 x 5 42.5 x 5

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

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

Squat Bench Deadlift Military

Squat Bench Deadlift Military

Wave 6

130.5 92.3 166.5 69.8

Week 1

145.0 102.5 185.0 77.5

5.0 2.5 5.0 2.5

2.5 Enter smallest weight increment (eg 2 x 1.25kg Plates = “2.5”) kg Enter unit of measure ("kg" or "lb") Week 2

Week 3

Backoff Sets: 50% Squat: 67.5 Bench: 47.5 Deadlift: 85.0 Military: 35.0

60% 80.0 57.5 100.0 42.5 Week 4

Monday Squat

Deadlift 5x10

actual

52.5 x 5 67.5 x 5 80.0 x 5

60.0 x 5 70.0 x 5 80.0 x 5+

65.0 x 3 75.0 x 3 85.0 x 3+

70.0 x 1 80.0 x 1 90.0 x 1+

37.5 x 5 47.5 x 5 57.5 x 5

Military Press 5x10

Barbell Row 5x10

Decline Crunch 5x10

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

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

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

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

110.0 x 5 125.0 x 5 142.5 x 5+

Squat 5x10

Bench Press 5x10

actual

100.0 x 1 112.5 x 1 125.0 x 1+

Wednesday Bench Press

Saturday Military Press

actual

92.5 x 3 105.0 x 3 117.5 x 3+

Hip Extension 5x10

Friday Deadlift

actual

85.0 x 5 100.0 x 5 112.5 x 5+

117.5 x 3 135.0 x 3 150.0 x 3+

125.0 x 1 142.5 x 1 160.0 x 1+

67.5 x 5 85.0 x 5 100.0 x 5

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

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

47.5 x 5 52.5 x 5 60.0 x 5+

50.0 x 3 57.5 x 3 65.0 x 3+

52.5 x 1 60.0 x 1 67.5 x 1+

30.0 x 5 35.0 x 5 42.5 x 5

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

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.

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52 Most Common 5/3/1 Questions 1. Weak out of the bottom of Military Press Without a doubt, you need more work at the bottom end of the movement. I recommend lowering your training max, taking a false grip, using a belt, learning how to tuck your elbows and use your lats as a shelf. 2. Need to be more explosive on leg movements? Add in some box jumps, standing long jumps and vertical jumps into your training program for 3 cycles. Before your lifting; C1: 10-15 jumps/day C2: 10-20 jumps/day C3: 10-25 jumps/day you can do it every training day, Adjust volume of jumps according to the day. Adjust volume of accessories according to feel. 3. When to do conditioning work? How many times per week? As for the conditioning work, do it whenever you can find the time! (morning, after workout, off days) 3 days/week (sled, prowler, run hills) 4. Dips instead of Military Press to improve Bench? 5/3/1 question of course. That was an interesting article on dips. Now, let’s say that I wanted to add a few cycles of BBB with weighted dips as the primary 5/3/1 exercise with 5 x 10 of military/chin for accessories. Would that work? If you were going to ask “Why would you want to do this in the first place dumbf*%$?” That’s because I wanted to see if weighted dips would have a better carryover to my bench than military presses do. I think this is a great idea! – Jim Wendler 5. How to increase your pulling (back) volume? Do one set of pulling between EVERY PUSHING MOVEMENT – even the warm-ups and work sets. I do 50 chin ups before I even touch a barbell in the weight room. And then sets of 10 between every set that I do, including all warm-ups and work sets. 6. When you get sick, go on vacation, etc. You’re going to have to use your best judgment with this – I have been getting countless questions about illnesses and how to start a program after a lay off. The best advice is the following: 1. Start where you left off and only get the prescribed reps. 2. Do the deload week first to get back into the swing of things. 3. Screw it all – go balls out. 4. Start an entire cycle over again – from square one. Because reactions and illnesses are all so different, it is impossible for me to give advice. I once went through an awful bout of food poisoning when I was in high school – and came back about a week later, fully hydrated and pissed off…and hit some great numbers. I also had a huge PR a couple years ago on the deadlift after food poisoning…but had little left in the tank to do anything else! Anyone that has any kind of lay off (whether it be vacation or illness or whatever…) – USE YOUR BEST JUDGMENT. And if in doubt, start too light. YOU WILL NEVER GET WEAKER IF YOU DO THIS.

7. What to do if you miss a training day? Just pick up where you left off – this won’t be a big deal. 8. What assistance template to follow for maximum size? Do the Boring But Big…drink 1 gallon of whole milk per day. 5×10 @ 50-60% of training max. You will be on the right track. Also, I would do some kind of conditioning work that involves running or pushing/pulling sleds 3 times a week. 9. What to do if you want to go no belt/wraps? Take 90% of max with belt and wraps. Then take 90% of that number. 10. Gone through a number of cycles….stalled. What do to? If you’ve done 5 cycles… Take the weights from the second or third cycle and repeat…do 5 more cycles. Take 5 steps forward, 2-3 steps back…and repeat. 1. Start lighter – this is probably the best advice. 2. Pick your 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. 3. Do more or do less – Too many workouts in a week sometimes do more harm than good. Make sure you are recovering properly. Fixing one or more of these things will help you. 11. When should I push the max rep sets? I usually look at the workouts a month in advance and choose the battles that way…BUT if I feel good on a day I don’t have a scheduled “push” I’ll do it (and adjust the other workouts accordingly). In general, push the “3″ weeks and the “5/3/1″ week. Think about leaving at least 1 full rep in the tank (Jim always leaves 2-3). Sometimes I think people get a little too nuts on the last set and I think many people would be best served if they did 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; just understand that we are training for something bigger than today. 12. Boring but big and conditioning work You could combine the two but not right away – you’d have to work up to that sort of work load over a period of time. Jumping into both would be a bad mistake. Be smart and work smart…. But don’t be a vag. 13. Board Presses As an assistance exercise. Either on MP or Bench day. 14. Floor Presses Either main movement or assistance. If it’s a main movement, be sure you stick with it for a few cycles. 15. Where can you put complexes in 5/3/1? After your workout.

16. Retested max, way higher than training max. What should I do? Don’t recalculate. Keep the path you’re on now. If you are getting stronger, the program is obviously working 17. Singles after working sets of 5/3/1 Do a couple relatively heavy singles after your working sets (2-3) in order to get used to heavier weights 18. Front Squats as 5/3/1 movement No. Only as an accessory movement. Good to use for BBB sets albeit with a lighter weight than your 40-60% squat 19. Treadmill Sprints Here was/is 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 seconds off. Raise the incline 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 several workouts. No less than 20-30 sprints. I have also done 20 second sprints – but this will kill you 20. How to incorporate Power Cleans Before you 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 for one and not the other…or not do a rep max for either and move further south towards vag. 21. Dave Tate Time Under Tension Fine to include as philosophy for accessory work 22. Ways to avoid over training and continue progression Pick your battles. You don’t always need to go for rep maxes. 23. Partial pressing movements in 5/3/1 Floor presses, board presses, pin presses should generally be avoided but can be done, refer to other tips on FLOOR AND BOARD pressing under UPPER BODY 24. Boring but Big options 5 x 10 sets can be done with a very similar exercise to your main lift: Olympic Squat for SQ days Trap Bar Deadlift for DL days CGBP for Bench days Fat Bar MP for Military days

25. Fat Gripz and 5/3/1 Do your working sets without the Fat Gripz, include the Fat Gripz for your BBB sets (on deads, bench, military) for as much or as little as you want. You can also use them for chins/pull-ups but make sure to adjust the weight used to allow for good form and adequate 26. Main lifts over two days and assistance work on third day Below is recommended template for accessory day: Chins Dips 1 lower body exercise (lunges or goodmornings) Abs 27. Clean into or start with rack at shoulder height for Military Press Either way is fine – whatever works best for you. 28. Bunch of tips for breaking through stalled bench press using 5/3/1 For example, 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 movements. This allows my chest and shoulders some time to recover and not stress them. This doesn’t mean I don’t press or bench it means that my accessory work is usually a lot of lat and upper back work. So with this 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 body recover instead. This might mean to lower the training max of your program, or keep the same training max and only do the prescribed reps. But since 1% of you will never do this and will choose the more volume route, here are two suggestions: Perform the bench press sets as written, then repeat the first set again, but go all out on this set, too. Perform the bench press sets as written, and repeat the percentages on the way down. For example, on the 3×5 week you would do 65% x5, 75% x5, 85% x5+, 75% x5, and 65% x 5+. I assume most of you are doing chins and pull-ups between all your pressing sets. Be sure to continue to do this with these extra pressing sets to keep everything in balance.

29. Accessory Work: From Blood & Chalk Vol. 5 What I did say was, the choice of assistance lift pales in importance to the proper execution and loading of the key lifts. Too many younger lifters major in the minors, and they’re called assistance lifts for a reason. That’s the main point I was trying to make. When evaluating whether an assistance lift has a place in your program, it helps to consider that assistance lifts are intended to accomplish a few specific goals: prevent strength imbalances. build muscle. strengthen weak areas. and most importantly, ASSIST the basic lifts (squat, bench press, overhead press, and deadlift; or whatever lifts you deem important in your training). Let’s take a look at the key lifts and what needs to be strong to do them: Squat — abs, low back, hamstrings, quads. Deadlift — same as squat, plus upper back/lats and grip. Bench Press — chest, shoulders, triceps, lats/upper back. Overhead Press — same as bench press, plus low back/abs. So with this in mind, we have to have assistance work that compliments these lifts and provides balance. (Don’t worry aspiring Jersey Shore stars, your precious hypertrophy will be achieved with volume.) Here are some of the best assistance exercises for each area of the above: Abs — sit ups, ab wheel roll-outs, hanging leg raises. Low Back — good mornings, back raises, reverse hyper extensions. Quads — lunges, leg presses. Chest — dips, dumbbell presses, dumbbell flyes. Triceps — dumbbell presses, dips, triceps extension/pushdowns. Shoulders — any pressing exercise. Hamstrings — glute ham raise, good mornings, back raises, leg curls. Lats/upper back — pull-ups, bent rows, dumbbell rows, shrugs. For the grip, just perform Kroc rows (high rep dumbbell rows) or high rep shrugs (no straps). You’ll notice a lot of overlap with some of these exercises because we’re trying to do more with less. That’s training economy, a very good thing; better results with less time in the weight room. Now you don’t have to perform all of these exercises in one workout — just pick one for each group and hammer it Some exercises may work better than others, but you have to give it time to work. I see people do an exercise for three weeks and fail to put 80 pounds on their bench and label it a big failure. As for volume of the assistance lifts, that tends to vary from person to person and therefore it’s hard to program on paper. When in doubt, push the main lift and do assistance work based on however you might feel that day. Truth is, I tell seminar attendees all the time that a training program rarely fails due to improper assistance exercise selection. It will fail from poor programming, a lack of consistency, and failing to accommodate the ups and downs of life. In other words, a program must allow you to adjust a bit when you have a particularly good or absolutely shitty day. It’s not as simple as “Do this.” You have to rely on that thing that rests between your ears.

30. Everything you could want to know about running hills There are two downsides about running hills: It sucks balls. You have to find a good hill to run. The first is 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 hill. Now this took about two years of half-ass looking and testing out many duds before I found my Big Mother. The first thing I did was ask some of the locals as I’m not from this area. The second thing I did was Google search “Sledding Hill” with a couple different cities that I live near. There were half a dozen that were good but all were a long This is fine for weekend training, but I didn’t want to lift, travel, go run hills, travel back, and be home at 11 PM. I eventually found a great hill at a man-made reservoir, an option that I wouldn’t have thought of had it not been for Whatever the length and grade of your hill is will be fine, mostly because it has to be. You’re going to be limited by what is available to you. But to give you an idea of the hills that I run: The small hill is about 40 yards. The big hill is about 75-80 yards. I don’t know about the grades of the hills, but they work for me. If you’re in doubt about your hill, just ask yourself this Will this hill give me a hell of a workout and make me awesome? If the answer is yes, you’re fine. If not, keep searching. Now the key to starting hill running/sprinting is simply going out there and doing a few and seeing how you feel. You don’t 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. Don’t worry about rest periods. Don’t worry about how long it takes to do. Just get it done. Do this for a few sessions and see how your knees, ankles, legs and lungs feel. Once you get a handle on your body and your conditioning level you can start setting goals, progressions, and how many days/week you want to do them. All of these things are going to be dependent on your specific goals. When I began running hills again I knew for an absolute fact that my lifts were going to take a beating. I’m not an idiot. You don’t run up and down a hill four days a week and expect your lifts to suddenly increase. So once I began my hill running, the first thing I did was lower my training max significantly on my 5/3/1 workout. I did this on ALL lifts. I also cut back on all lower body assistance lifts. Running up and walking down the hill is taxing on your legs — the workout you give your legs (and really your entire body) is phenomenal. My workouts were very simple: I’d go to the weight room first, train my main lifts, do limited assistance work and drive This was done four days/week. After about three weeks, my legs started to feel a bit better and got used to the demand. Don’t be fooled, the first couple squat workouts were far from impressive. What was once a warm-up was now shaking when I walked it out. Mentally, it’s hard to handle but you have to start thinking differently-your legs are getting stronger but just aren’t able to display it during a squat. So in conclusion: Find a hill. Take three weeks to adapt to it — find out how out of shape you are. Adjust weight room work to accommodate the extra running. Once your body adapts, figure out your goals and execute. If in doubt, squat and run hills. A lot. Your body will thank you. And buy some cleats.

31. Dominant Quads? Or, weak ass Hamstrings? My suggestion is to quit thinking you’re quad dominant. Unless your quads hang over your kneecaps like an elephant’s you’re not quad dominant. You’re just hamstring weak. And to cut out a simple core exercise is not an option. I too was weak at one point. Today, I don’t know if I’m hamstring STRONG, but certainly not hamstring weak. It took a lot of time my hamstrings up to a level that was acceptable. This was also the case with my lats, lower back and abs. The solution was simple: Hard work and patience. The first thing I did was make hamstring work the second thing I did on lower body days. So immediately after my main exercise, I would do good mornings or glute ham raises. In fact, Kevin Deweese (my old training partner) and I would do three sets of glute ham raises before each workout, lower or upper body. And on lower body days, we’d do them (or something similar) after the main lift of the day. Because I’d neglected them for so long, it took about two years of quality training to bring them to an acceptable level. I was fine with this, as you should be too. Two years is nothing in the lifetime of a lifter, and you should be doing it The point is this: Cutting out a “big” exercise because you’re quad dominant is pointless unless you’re going to hurt You may have 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 you should do. 32. How to find balance between conditioning and lifting A couple things: 1. Look myself in the mirror and berate myself until I will up the weights (this works 100% of the time). 2. Means you are doing too much conditioning too soon. 3. Have to program the conditioning/weights better so they can co-exist. 4. If this is your FIRST RUN AND DOING THIS (making goals such as these) then don’t worry. It is a learning process and you know where the guidelines should be. Hope this makes sense. 5. As a general guideline: * Easy conditoning on upper body days. * Hard conditioning on lower body days. Determine these two things via effort, recovery and overall sense of being after performing the workout. In other words: Do you feel like shit? = Hard Feel fine = easy Best to combine the two. But before you do this you have to make a commitment and realize you cannot serve two masters. 33. Having a game plan going into your sets Right now, I don’t really train to failure but many times after my last rep, I know I probably can’t get another. EVERY single 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 the weak minded horseshit I see people do. So even if I don’t go all out on my final set, I do have a goal. And once I reach that goal, no matter what, it’s always my final rep. And because it’s in my mind, it probably feels like the final rep/failure because my mind is so made up to do it. 34. Harry Selkow’s dip and chins sets/reps for 5/3/1 10 x 3, 10 x 5, 6 x 5 (BW or weighted) after 5/3/1 work Harry’s dip and chin regimen is highly recommended.

35. Deficit DL for BBB sets to improve initial pulling strength Stand on a plate or pull out of rack that is elevated for BBB sets (5×10) As for your idea on the elevated deads – very good. 36. Is there an optimal rep range for 5, 3 & 5/3/1 days? This is very 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. I never have a rule on what I have to hit but I know what I’m going for every month. 37. How to go about testing a rough 1RM on 5/3/1 After completing 5/3/1 sets (doing only prescribed reps on the final set), rest and then hit a heavier weight Yes! That is what I recommend. Do not do it all the time though. Only as a gauge every few cycles. More Details: 5s week – only get prescribed reps 3s week – only get prescribed reps, partial movements are for pussies 5/3/1 week: – Set one – 3 reps – Set two – 1 rep – Set three – 1 rep Keep working up to 1RM, I’d use a little bigger than 5% jumps 38. Sumo Deads as 5/3/1 exercise As long as you don’t use equipment. Conventional is better, Jim Wendler 39. DC (Rest Pause) Training for assistance work Not a bad idea. 40. Close Grip Bench as substitute for Military Press I would recommend using the military press. The close grip bench press is also OK. 41. Extra reps after 5/3/1 sets 1-2 sets @ 75-85% for some reps to get extra work 42. Definition of failure to keep in mind when trying to progress too fast Failure = when the lift cannot be done with correct technique….this is your new mantra. 43. Staggered Stance for Military Press A couple things: 1. Bend your knees a bit. 2. Stagger your stance (one foot in front of the other, see video of Goldstein) 44. How long to stick with assistance work before switching Do them consistently for 8-12 weeks before switching (2-3 cycles) Limit assistance work to 2-3 exercises and go by feel

45. Supersetting Assistance Work Not at all. Superset away! DB Rows – SS – DB Bench 46. When NOT to do conditioning Never do conditioning the day before lower body lifting 47. Rest times and hill sprints Small Hill: 1 minute rest after walking to bottom of hill Large Hill: Forever 48. Box Squats as 5/3/1 movement Not a problem at all 49. Kettlebells for assistance work? Do as assistance work on either SQ/DL days 50. Cycling intensity throughout 5/3/1 weeks Week 1: 3×3 (go all out if you feel good) Week 2: 3×5 (just get the prescribed reps) Week 3: 5/3/1 (all out if you feel like it) Week 4: Deload like usual. ———————————– VARIATION 2: Week 1: 3×3 (go all out if you feel good) Week 2: 3×3 (just get the prescribed reps, using the same weights/percentages as the 3×5 week.) Week 3: 5/3/1 (all out if you feel like it) Week 4: Deload like usual. 51. 3/5/1 instead of 5/3/1 90%, 85%, 95% to ensure you are well rested for 95% (maybe something to consider if progress begins to slow down) 52. Altering main lifts to ensure steady progress CGBP instead of Bench, Deficit Pulls instead of DL, High Bar Squats instead of SQ, High Incline Bench instead of Military