Originally Posted by andys_trim
Can you link me to a 5/3/1 program? I only have 3 weeks left on tri phase
Here you go:
* 4 Core Workouts. Wendler's 5/3/1 consists of 4 core workouts:
Workout A. Squat and assistance work.
Workout B. Bench Press and assistance work.
Workout C. Deadlift and assistance work.
Workout D. Overhead Press and assistance work.
* 4 Days Per Week. If you use Wendler's 5/3/1 and train 4 days per week, your mesocycle will last only 4 weeks. Your workout schedule should look something life this:
Monday. Squat Day
Wednesday. Bench Press Day
Friday. Deadlift Day
Saturday. Overhead Press Day
* Workout Waves. Each workout is performed 4 times during the course of a Wendler's 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:
Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1
Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5