There has a been a bit of confusion regarding the 5/3/1 program. Some of you have stated in the classes that the percentages that the calculator on the website produces is off.  As stated in the initial 5/3/1 informational post, the calculator reduces your 1-rep max to 90% and then applies the percentages for that week’s work sets. The calculator below (generously provided by Brickhouse CrossFit) determines your loading prescriptions for the 4-week cycle.

Jim Wendler recommends basing your initial percentages off of 90% of your 1RM so that you may follow the progression for a longer period of time before reaching a sticking point. The calculator below has that function already built in so simply enter your true 1RM and the prescriptions provided will reflect that slight reduction. Our next time around (Next Monday), add 5-10 pounds to your starting point and begin the next 4-week cycle.

If you don’t have a 1RM or you aren’t regularly attending the M-W-F classes, use the following prescriptions:

  • Deadlift 1X5 (Build up to a moderately challenging set of 5. Add 5 pounds every week)
  • Press 3X5 or 5X3 (Build up to a moderately challenging set of 5. Perform 3 reps as you get further into the progression and you can’t hit 5 reps. Stay at that weight for 3 total sets – 5 sets if you do 3 reps. Add 5 pounds every week.)
  • Squat 3X5 (Build up to a moderately challenging set of 5. Stay at that weight for 3 total sets. Add 5 pounds every week.)

Enter your 1 Rep Max below to calculate your 4 week cycle

Set 1 Set 2 Set 3
Week 1 5 x 65% 5 x 75% 5+ x 85%
Week 2 3 x 70% 3 x 80% 3+ x 90%
Week 3 5 x 75% 3 x 85% 1+ x 95%
Week 4 (deload) 5 x 40% 5 x 50% 5 x 60%

WOD – 7.18.2012

5/3/1 Press – Week 4 Deload
5 reps, 40% 1RM
5 reps, 50% 1RM
5 reps, 60% 1RM

125 meter run
21 Push Jerk (75-95♀/105-135♂)
15 Box Jumps
9 Burpees
200 meter run
15 Push Jerk
15 Box Jumps
15 Burpees
400 meter run
9 Push Jerk
15 Box Jumps
21 Burpees

2 Responses to “5/3/1: Moving Forward”

  1. I wont make it this Wednesday sorry everyone have fun!

  2. Danny Hesser says:

    The push jerks got me on this one.

    75# press

    WOD 14:53 105# 24″ box

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