5/3/1 method for the raw lifter

[moregunsthanroses]

I got the online book my Jim Wendler

It's for those of you who want to get "cock strong" There are many different variations, Like the "bodybuilder 5/3/1" among others.

Have any of you guys used this program? You need to Figure out your 1 Rep max he actually recomends you underestimate it for the first cycle by 10% or more.

It Goes in waves of wave which build up to 16 week mesocycle

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance

reccomending 3 workouts per week.
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc

Followed by a second lowered intensity mesocycle

Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

There's also assistance work which is added depending on your specific goals.
Strength- Adding in one or two lifts 3-5 sets 6-20 reps
Bodybuilding- 3-4 different exercisies higher volume 3-4 sets 10-20 reps

He even has one specific program called "boring but big" lol.

I could throw out some of the Assistance templates if anyones interested

[lift700]

I wouldn't mind seeing the templates.....I'm looking for a routine change anyway.

[NathanSummers]

Hell ya post the rest.

Also could this work with 4 workouts per week, mon tues on, rest wed, thur fri on, sat sun off