Start of the Advanced 5/3/1 Program

Kick start to my next series of blogs while running the Jim Wendler advanced 5/3/1 program as defined in his book titled Beyond 5/3/1. Some would say why change it up, the last program worked for you. Yes it did work for me but my bench press was not making any progress training that way. As you will see this type of program follows something similar to how I ended up training my bench press. This type of training has worked for me in the past so I'm going to give it a go for all aspects of my training. Yes this type of training has the potential of being boring, the same fucking thing over and over....One way I plan on breaking up the monotony is on week 3 or 6 going for a PR or just something heavier than my training max for the squat, deadlift and bench press. Also changing up the assistance exercises and the way I do the main lifts. For example in my routine below for the first month day 4 deadlifts will be normal stance instead of sumo style.
Lets get started with the ground rules, break them and your just screwing yourself over. Believe ME!
1. Start with 90% of your training max same as the 5/3/1 program
2. At the end of every 3 week training cycle increase the squat and deadlift by 10 lbs and increase the bench press and military press by 5 lbs.
3. Run the program for 3 weeks then a 1 week deload, same as the 5/3/1 program or
4. Run the program for 3 weeks, increase the weight as per point 2, run the program for another 3 weeks then a 1 week deload.
5. I'm going to run this program 4 days a week.
6. No extra reps are done on any set NO AMRAP!

The routine basics
Week 1 5 sets of 5 reps @ 75% of your training max.
Week 2 5 sets of 3 reps @ 85% of your training max
Week 3 5 sets of 1 rep @ 95% of your training max
Week 4 3 sets of 5 reps @ 70% of your training max (optional)
For the first month I'm going with the routine as above, after the deload I will evaluate if my next training cycle will go for 6 weeks before a deload. In that case after finishing week 3, I would increase my weights and start back at week 1.

This workout below (Version 1) is more or less what I'm going to run with for the first month. I'm adding in another deadlift session per week on day 2 but it will be light and low volume. This will be sumo style paused deadlifts which is for working on my technique. It will be the first thing I drop like a hot potato if my lower back is not recovering. Bench press with the sling shot is for overloading the mid to top portion of the bench press. My second squat session on day 4 will be paused squats to work on power out of the bottom. With shoulder work I'm going to try and get back into the standing military press and see how it goes. The fallback will be seated dumbbell press. I never wear a weight belt so core work is always done during my warm up.I have two versions below which is all personnel preference. Currently two of my training days are on Saturday and Sunday and version 1 works better for this. I have more time to workout on weekends since day 3 and 4 are normally my longest workouts.
At the end of this blog is a link to the spreadsheet I use to plan my workouts and it will calculate your numbers once entered. Remember to use a recent 1RM not something from months ago. Or hit the gym and work up to a weight you fail at after 5 reps and use the 1RM calculation to figure out your 1RM. Disclaimer the spreadsheet is from Calgary Barbell and I modified it to suit my needs. Excel is not my strength, especially figuring out the formula's.

5/3/1 Advanced Program Month 1 Version 1

Week 1

Day 1

Shoulders

Bench Press 3 x 5 @ 75%

Bent Over Rows 5 x 10

Tricep

Day 2

Squat 5 x 5 @ 75%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 3

Bench Press 5 x 5 @ 75%

Bench Press Heavy with sling shot 3 x 1 TM go from there

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 4

Pause Squat 3 x 5 @ 60%

Deadlift 5 x 5 @ 75%

Walk with weight

Grip work

Week 2

Day 1

Shoulders

Bench Press 3 x 5 @ 75%

Bent Over Rows 5 x 10

Tricep

Day 2

Squat 5 x 3 @ 85%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 3

Bench Press 5 x 3 @ 85%

Bench Press Heavy with sling shot 3 x 1 TM go from there

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 4

Pause Squat 3 x 5 @ 60%

Deadlift 5 x 3 @ 85%

Walk with weight

Grip work

Week 3

Day 1

Shoulders

Bench Press 3 x 5 @ 75%

Bent Over Rows 5 x 10

Tricep

Day 2

Squat 5 x 1 @ 95%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 3

Bench Press 5 x 1 @ 95%

Bench Press Heavy with sling shot 3 x 1 TM go from there optional

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 4

Pause Squat 3 x 5 @ 60%

Deadlift 3-5 x 1 @ 95%

Walk with weight

Grip work

Week 4 Deload

Day 1

Shoulders

Bench Press 3 x 5 @ 70%

Bent Over Rows 4 x 10

Tricep

Day 2

Squat 3 x 5 @ 70%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 3

Bench Press 3 x 5 @ 70%

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 4

Pause Squat 3 x 5 @ 60%

Deadlift 3 x 5 @ 70%

Walk with weight

Grip work

Cardio can be 3 to 4 times a week but stick to interval type training and no more then 30 min sessions.

Core work front plank, side plank, kettle bell swings, stir the pot.

A normal week 7 days would be Monday day 1, Tuesday day 2, Wednesday off, Thursday day 3, Friday day 4 Saturday and Sunday off.

Formula for estimated 1 rep max  Weight × Reps × .0333 + Weight = Estimated 1RM

Training max is 90% of your calculated 1RM.  Multiply your 1RM by .9. All weights are based of this number. Each month that weight goes up 10 lbs for the squat and deadlift and 5 lbs for the bench.

5/3/1 Advanced Program Month 1 Version 2

Week 1

Day 1

Squat 5 x 5 @ 75%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 2

Bench Press 5 x 5 @ 75%

Bench Press Heavy with sling shot 3 x 1 TM go from there

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 3

Pause Squat 3 x 5 @ 60%

Deadlift 5 x 5 @ 75%

Walk with weight

Grip work

Day 4
Shoulders

Bench Press 3 x 5 @ 75%
Bent Over Rows 5 x 10

Tricep

Week 2

Day 1

Squat 5 x 3 @ 85%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 2

Bench Press 5 x 3 @ 85%

Bench Press Heavy with sling shot 3 x 1 TM go from there

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 3

Pause Squat 3 x 5 @ 60%

Deadlift 5 x 3 @ 85%

Walk with weight

Grip work

Day 4

Shoulders

Bench Press 3 x 5 @ 75%

Bent Over Rows 5 x 10

Tricep

Week 3

Day 1

Squat 5 x 1 @ 95%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 2

Bench Press 5 x 1 @ 95%

Bench Press Heavy with sling shot 3 x 1 TM go from there optional

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 3

Pause Squat 3 x 5 @ 60%

Deadlift 3-5 x 1 @ 95%

Walk with weight

Grip work

Day 4

Shoulders

Bench Press 3 x 5 @ 75%

Bent Over Rows 5 x 10

Tricep

Week 4 Deload

Day 1

Squat 3 x 5 @ 70%

Pause Deadlift 3 x 5 @ 65%

Front Squats 4 x 10

Day 2

Bench Press 3 x 5 @ 70%

Seated Med Width Rows 4 x 10

Tricep

Bicep

Day 3

Pause Squat 3 x 5 @ 60%

Deadlift 3 x 5 @ 70%

Walk with weight

Grip work

Day 4

Shoulders

Bench Press 3 x 5 @ 70%

Bent Over Rows 4 x 10

Tricep

Advanced 5/3/1 Program Version 1

Advanced 5/3/1 Program Version 2