11-28-2011 Monday

5, 3, 1 Protocol Week 1:

Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.

Warm up: jump-rope, kipping pull ups

Main Lift:

Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!


Accessory work: (go light, rest 1-2min between sets)

-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps

Metcon (optional or sub for accessory work): 5 rounds

-20 double unders
-5 jumping chest to bar pull-ups...go for high bar

Stretch: foam roll, pec stretch and lacrosse roll.


More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading

This workout is best for 4 days a week, but can be done 3x a week, just get all 4 main lifts in per week.

An essential read for following this programming:

Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler

-JD