5/3/1 The Wendler Strength Program

Over the past few months we have been integrating a strength component into our regular programming  This component is essential for building and developing the requisite strength needed to both excel in crossfit and enjoy a long and full life. Our strength component is based off Jim Wendler’s 5/3/1 program, understanding and embracing his philosophy will allow you to maximize your time in class and your strength gains.

Firstly, 5/3/1 is a philosophy of Jim Wendler, a tremendously successful and respected powerlifter, it is a product of his life’s work and I cannot encourage you enough to purchase his books “5/3/1” and “Beyond 5/3/1” to gain a complete understanding of his concepts.

Jim Wendler’s 5/3/1 philosophy is a periodization system that is traditionally applied to the four main lifts: the back squat, the deadlift, the strict press, and the bench press. 5/3/1 is a system that progressively increases weights over four week waves: a week of 5s, a week of 3s, a 5/3/1 week, followed by a de-loading week.  During these weeks the weight lifted is altered by using a percentage of a person’s training one rep max.  (Training one rep max (T1RM) is the maximum weight you could pull/push/squat on any day of the week under any circumstance: stress, fatigue, sickness, etc. It is NOT your all time best personal record (PR) from high school or college.)

Here at Old City CrossFit we have modified the 5/3/1 system to work with our equipment, the fact that we also do CrossFit, and with our gym-wide goals.  As stated above, the original 5/3/1 system calls for doing 4 lifts a week through a 4 week training cycle.  The 4th week in the 5/3/1 system is a de-load week where the goal is to rest and allow the body to recover.  At Old City CrossFit, we only do 3 strength days a week causing our 4th lift to slip into the following week.  This “lengthening” of the Wendler system is why we don’t take an intentional week to de-load.  Furthermore, instead of bench press we work in Olympic Lifting strength sets.  I’m sure you’ve seen workouts like “Power Clean 2 Rep Max” – these strength days replace the bench press in the traditional Wendler system.

Regardless of what lifts appear, when you see the percentage next to them, you need to know what that percentage means.  Everyone at the gym should know their T1RM for the following lifts:  Front Squat, Push Press, and Deadlift.  If you don’t, come in on a Saturday morning and figure them out.  Knowing your T1RM is vital to you realizing continued strength gains at Old City.  Your T1RM is what will drive the percentages in your weekly strength sessions.  Here’s how it works:

Use 90% of your T1RM and multiply that by the percentage for the day.  For example, if we’re doing a strength set of Front Squats: 5 (55%), 5 (65%), 5 (75%)+ and your Front Squat T1RM is 200 lbs, here’s how you calculate your percentages:

(T1RM x .9) x Working % = Weight for the set.

200 x 90% = 180.

180 x 55% = 99 lbs.  – Use 99 lbs (or 100) on your first set of 5 reps.

180 x 65% = 117 lbs – Use 117 lbs (or 115) on your second set of 5 reps.

180 x 75% = 135 lbs – Use 135 lbs on your last set of 5+ reps.

Now that we have an accurate reference, our training 1 rep max, we are set to work on strength when we come into the gym. On our strength days there will typically be three sets. Each set will increase in weight as prescribed by the program. The final set will always be for maximum repetitions with perfect form.  Always leave the rep with lousy form in the tank, know yourself, and don’t unnecessarily risk getting hurt.

To gain the most from this programming you need to approach your strength set as the most important part of the days training. Don’t go lighter and cheat your strength gains to make the workout that follows more comfortable.  Push your limits intelligently.  Train hard today, set yourself up to be able to keep training hard tomorrow.  Always live to fight another day, but follow this guideline so your stronger when that day comes.

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Article written by Paul Colardeau.