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Old 01-18-2012, 10:22 PM   #21
Phil Griffin
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Re: Yet another Wendler 5-3-1 Template

Thanks for the help guys, this forum rocks.

So, to summarize, I'm 6'1" 195, weak by CF standards (1RM: Press 122 Bench 166 Squat 295 DL 335) My goal is to increase all these numbers by 20% in 2012. I have been crossfitting since the beginning of August and have been 3 on, one off for about a month. No organized lifting program outside of the posted WODs. Obviously not plateaued, so no need for the 5-3-1. Maintaining cardio is very important, I work out for motocross which from a cardio/muscle stamina standpoint is very challenging.

I want to get stronger overall so I can Rx more workouts and reduce the chance of injury when I crash. Plus, getting stronger is cool. But I must maintain my cardio, so getting stronger more slowly that I would strictly using SS or another program is fine. I'd like something simple. From what I've read, I should do linear progression, something like:

Day 1: Squat 3x5, Bench 3x5; short metcon
Day 2: Crossfit WOD
Day 3: Crossfit WOD
Day 4: Rest
Day 5: DL 3x5; Press 3x5; short metcon
Day 6: Crossfit WOD
Day 7: Crossfit WOD
Day 8: Rest
repeat

There is a ton of stuff on selecting weights for a 3x5. I like simple. How about starting at 75% of my 1RM and doing 3x5s. Add 5 lbs to my DL and Squat each time until I plateau.

Ok, this is where it can get complicated. When I plateau, or cannot get the 3x5 on my squat or DL, then what? I heard an interview on Crossfit Radio where a strength guy had his people bouncing back and forth between 3x5 and 5x3. Plateau on 3x5s, switch to 5x3s, plateau, repeat. And if I plateau at that, go 5-3-1. I like the simplicity of that approach. Suggestions?

Obviously adding 5 lbs to the squat and DL are small % increases, but adding 5lbs to my press is unfortunately a large percentage increase. Should I go buy some one pound plates?

Last edited by Phil Griffin : 01-18-2012 at 10:24 PM. Reason: light bulb came on
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Old 01-18-2012, 10:40 PM   #22
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Oh boy...you need to poke around the GSLP thread and read up on linear progression. But a good 'rough estimate' to find a starting weight for 3x5's is just keep loading the bar up and doing 5's until the bar speed becomes noticeably slower and that's your starting weight. You add a minimum of 10lbs a week to squats on most LP's so enjoy the light days and focus on form.
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Old 01-18-2012, 10:49 PM   #23
Justin Ludwig
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Re: Yet another Wendler 5-3-1 Template

This file is pretty comprehensive. If you're not familiar with Excel, you may have trouble with it.

I design my WODs to target the assistance lifts and complete the WOD within 5 minutes of finishing the lift of the day. The weight in my WODs will not exceed 40% of my Wendler 1RM. I look for high rep high intensity, 3-5 Rounds for time or 15min AMRAPs. With a 3/1 schedule, I'll do 5/3/1 on the first 2 days and a Hero or Lady metcon on the 3rd day.

Strength gains since Dec 1.

DL - 10x300# up to 8x340#
BS - 1x325# up to 1x335#
BP - 1x275# up to 1x285#
SP - 6x120# up to 8x130#

Eat right and stick to the program. It works.

PM me if your having trouble with the file and setting up your days.
Attached Files
File Type: email Wendler 5-3-1 v1.27.xls (286.0 KB, 2080 views)

Last edited by Justin Ludwig : 01-18-2012 at 10:51 PM. Reason: added info
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Old 01-18-2012, 11:20 PM   #24
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

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Originally Posted by Justin Ludwig View Post
This file is pretty comprehensive. If you're not familiar with Excel, you may have trouble with it.

I design my WODs to target the assistance lifts and complete the WOD within 5 minutes of finishing the lift of the day. The weight in my WODs will not exceed 40% of my Wendler 1RM. I look for high rep high intensity, 3-5 Rounds for time or 15min AMRAPs. With a 3/1 schedule, I'll do 5/3/1 on the first 2 days and a Hero or Lady metcon on the 3rd day.

Strength gains since Dec 1.

DL - 10x300# up to 8x340#
BS - 1x325# up to 1x335#
BP - 1x275# up to 1x285#
SP - 6x120# up to 8x130#

Eat right and stick to the program. It works.

PM me if your having trouble with the file and setting up your days.
I see you had to 1-up me. Well played. Spreadsheet is pretty nice, I feel like there's way too much going on though. Very overwhelming.
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Old 01-19-2012, 12:11 AM   #25
Justin Ludwig
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Re: Yet another Wendler 5-3-1 Template

I wasn't trying to one up you, nor did I. I can't take credit for the spreadsheet, a friend of mine found it. It's pretty sweet and gets into the weeds of excel formula writing. I apologize if I offended you, it wasn't my intention.
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Old 01-19-2012, 07:03 AM   #26
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

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Originally Posted by Justin Ludwig View Post
I wasn't trying to one up you, nor did I. I can't take credit for the spreadsheet, a friend of mine found it. It's pretty sweet and gets into the weeds of excel formula writing. I apologize if I offended you, it wasn't my intention.
I was just kidding, no offense taken.
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Old 01-19-2012, 07:13 AM   #27
Dana Rice
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Re: Yet another Wendler 5-3-1 Template

If anyone is interested - here is my template. It is set up for 4 people (I lift with 3 other guys), and has the assistance work below the main lift for that day. There are different tabs at the bottom depending on what wave you are on. Tab 5 is where you enter your 1rm's. I tried to make it so it would be easy to print on 1 page for the week,and I could just keep it in my gym bag.
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File Type: email 531.xls (119.5 KB, 942 views)
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Old 01-21-2012, 01:55 AM   #28
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Dana have you tried out the different templates during your 531 experience? If you have - any favorites?
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Old 01-22-2012, 06:14 PM   #29
Jim Bentley
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Re: Yet another Wendler 5-3-1 Template

Big thanks for posting the spreadsheets, Michael and Justin. Makes getting started much easier.
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Old 01-23-2012, 12:16 PM   #30
Dana Rice
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Re: Yet another Wendler 5-3-1 Template

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Originally Posted by Collin Thompson View Post
Dana have you tried out the different templates during your 531 experience? If you have - any favorites?
I haven't. This one has evolved somewhat over the 9 months, but this is the only template we have used so far. We are all still progressing at a pretty good rate - so we are just kind of riding out the gains.
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