5-3-1

Jim Wendler's 5-3-1 is a great program to use.  There are 4 core lifts Overhead Press, Deadlift, Bench Press, and Squat.  I would replace Overhead Press with Push Press and Deadlift with Powerclean.  I am not going to share Jim's Percentages you will have to buy the book. Each core lift is done once a week and the last set is a rep max.  The great thing about 5-3-1 is that the goal is to increase 5lbs every cycle for upper body and Olympic lifts and 10lbs for lower body lifts. These gains don't seem like a lot, but lets run the numbers.


7th grader Bench 65lb and 95lb squat max November.

8th grader Bench 125lb and 215lb squat max November.

9th grader Bench 185lb and 335lb squat max November.

Sophmore Bench 245lb and 455lb squat max November.

Junior Bench 305lb and 575lb squat max November.

Now mind you that the athlete totally buys in and does summer strength and conditioning and barring injury.  

Week 1 Cycle 1

2 warm-up sets of 5 reps

2 sets of 5 reps

1 set to failure 

Week 2

2 warm-up sets of 5 reps

2 sets of 3 reps

1 set to failure 

Week 3

2 warm-up sets of 5 reps

1 set of 5 reps

1 set of 3 reps

1 set to failure 

Week 1 Cycle 2

2 warm-up sets of 5 reps

2 sets of 5 reps

1 set to failure 

Week 2

2 warm-up sets of 5 reps

2 sets of 3 reps

1 set to failure 

Week 3

2 warm-up sets of 5 reps

1 set of 5 reps

1 set of 3 reps

1 set to failure 

Week 4

2 warm-up sets of 5 reps

3 sets of 5 reps

Repeat cycles 1 & 2 every 7 weeks