Jim Wendler's 5/3/1 Program 5/3/1 Bench Press Night 8-7-2009

[jmerat]

Whats the Music???? Any chance of a little tracklist for the different sections? I like that lastone!

[MichaelPost2009]

@joshuadelapenha Yes, you are missing something. You go for more reps on the last set.

[younube2]

@MichaelPost2009 i thought you do 5/3/1 then rep records to burn out, if you can get 5/3/5 then up for training max!

[xXxMrMysteryxXx]

Pantera and heavy lifting? You sir, are my hero.

[Artem1sEntreri]

I wish I had a rack like that.

[MichaelPost2009]

@Artem1sEntreri Keep an eye on Craigslist if they have it in your area. I got that rack from a high school that was upgrading. I got it for 50 bucks! It was a little beat up, but it had tons of life left in it.

[Artem1sEntreri]

@MichaelPost2009 Thanks for the tip, I'll check it out! 50 bucks is one hell of a bargain and I wouldn't mind a beat up one, battle tested equipment is the best.

[davidpenwell1987]

is this deload week because on every single one me of 5/3/1 weeks during cycles i never once blasted through the reps this fast. i think you very underestimated your 90% max then because this seems way too light for an in cycle lift

[lllogical]

Nice work bro! Are you still getting new PRs on this workout? I've been getting new PRs for 3 months after using this method but now my reps have gone down by a lot since springbreak. What do you do when your not progressing like planned?

[MichaelPost2009]

@lllogical Jim suggests to reduce your training max by 10% and work back up if your progress stops. I have not had to do this yet and it has been more than 2 years.

[lllogical]

@MichaelPost2009 Thanks for the post. What do you think about 3 day/week workout instead of splits between the 4 workout days? It seems i get more PRs when i workout every other day, instead of back to back days in the gym.

[MichaelPost2009]

@lllogical I totally agree. I use the three day a week version. I have been making steady gains like this for a long time now. I have even dropped down to 2 days a week when I was really busy with work for a stretch. I like the increased recovery of the 3 day version and highly recommend it! Good luck.

[boneTHUGS111]

hi could you tell me if you really only bench once a week on this routine??im looking for a new routine and heard this was a good one...but i dont no about a once a week routine havent had much luck with them in the past!

[SUFFOCATIONFAN]

i dont think your wearing enough gear

[dunivanh]

Nice comeback Michael. I have a question because I have Jim's book but I do not see where it mentions the percentages of the deloading week. Are percentages needed for the last week or do you just deload to an insanely low weight? Thanks

[MichaelPost2009]

@dunivanh Thanks for watching. The percentages for the deload week are 40, 50, 60. 5 reps for each set. You do not work up on the last set on the deload week. Just the prescribed reps.

Enjoy the program.

[BobbyBars14]

Good form man. Nice and strict. You still should have at least attempted the 6th rep though, thats what you have the safety pins for. Nice lifting though.

[Djallen2000]

Great lifts, great music!

[unlockthepower]

Good stuff mate. Your gym looks very similar to mine. Im just starting the 5/3/1.

[dexbot]

Could have made 7 reps. Nice benching!

[Lolofield]

i approve of the pantera, it's the soundtrack to my 5/3/1 as well.

[jeff275er]

nice benching mike.p.