Written By: Coach Intern, Dylan Broadfoot
My go to program for building strength in most of my barbell lifts is Wendler 5/3/1.
I have been using this program for the last 4 years in my training and have seen great improvements!
The reason I go to this program is because I have found great results from it, but you must follow the numbers. When you first look at the program and see the numbers it wants you to lift you might be thinking. “I can lift heavier than those numbers today.” “I will skip the deload week.”.
Don’t sweat it – it’s by design!
Here how it works:
This program works by taking 90% of your 1 rep max, for example a 300lb deadlift – 90% = 270lbs. I will build the first 4 weeks using 300lb deadlifts as my example.
Week 1 – 175.5 (65%) X 5 202.5 (75%) X 5 229.5 (85%) X 5+
Week 2 – 189 (70%) X 3 216 (80%) X 3 243 (90%) X 3+
Week 3 – 202.5 (75%) X 5 229.5 (85%) X 3 256.5 (95%) X 1+
Week 4 (Deload) – 108 (40%) X 5 135 (50%) X 5 162 (60%) X 5
Before you attempt doing any of these sets you should always do 3-4 sets building up to your working weight.
As you can see, the first cycle starts at a moderate weight but will build up fairly quickly. As well, you can see the numbers don’t always come out nicely; so rounding to a smaller, lighter number is always better. You probably also notice at the end of every session there’s a “+” this means you go for max reps unbroken at that weight.
The duration of this program is up to you but I have found the most success doing 3 cycles of the 5/3/1.
To do that you make your first cycle than add 5% to all percentages for your 2nd cycle than add 5% more percentage for your 3 cycle. For myself I will complete 3 full cycles then wait a full week after the last deload set and go for a new 1 rep max.
This is the program I’ve used to increase my strength for the last 4 years, the Wendler 5/3/1. It works, if you follow the numbers and you commit to the program, you should see improvements!
Want to learn more, or get started on your own journey to increased strength? Let’s do it!
