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I don't how you're running your 5/3/1 but I dont' think it's correct.

wednesday- back... deadlift,5x10 225# lat pulldown(fst-7) 6x10 135,1x10 150# t-bar,4x4 135# ,seated row,4x14 120#

i am not sure that it is right either iron worker.. i only use this routine on tuesdays to bench press. the idea is to bring up my one rep max for a bench press competition in three months. i started using 260 as my 1rm. on week one i took 65% of 1rm for 5 reps then 75% for 5 reps then 85% for 5 reps then 85% to failure.on week 2 i took 70% x3 then 80% x 3 then 90% x3 then 90% to failure.on week 3 i took 75% x 5 then 85%x3 then 95% x1. i think there is a week four where you back off but because i had just started i saw no reason to. instead i started over again with week one and planned on doing the week four back off this time around. the first week everything is for 5 reps. the second week everything is for 3 reps. the third week the reps are 5,3,1. each week i have different percentages of the one rep max. i thought that was why it was called wendlers 5/3/1. please help iron worker, if i am truely a dumbell i would appreciate any help you could give me.

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i just want to be bigger and stronger

Ah I c what you did now. I didn't read the part where you added the last 3 sets the last time I looked at it.

How long have you been running this 5/3/1? It sounds like this is your first cycle... If so, you either way over estimated your 1RM or you didn't multiply it by 90% first (which then becomes your "1RM" that your values are based off of) or both.

There is no way you should be failing on the first or second cycle... at least that is how I see the intent of this program.

IW

you are correct iron worker, this was only my fourth week( i skipped the deload and went back to week one) i see in your post that you are supposed to multiply your 1rm by 90% and that is were the values are based. i knew nothing of this so i will recalculate. i was adding extra sets at the end because i felt 3 sets was not enough.wont do it again, i will go by the plan. thank you.

Don't add extra sets because you don't think it's enough. On your final set you should be going for an "all out" set. This set should burn you out pretty good.

Also, the 5/3/1 isn't designed for super fast progress. It's designed to continue making small incremental progress each workout.

In any case, good luck with your bench competition.

IW

thursday-shoulders, upright row,1x10 65# 3x10 80# lateral raises,(fst-7)(one arm at a time,leaning to the side)6x10 20# 1x8 25# front raises, 45#plate,5,7,7,8, low pulley lateral raises,4x6 17.5# focused on middle delts.

friday- bicep/tricep,,,, preacher curl 1x6 65# 1x6 85# 1x4 115# 1x2 125# 1x2 115 then 2 negatives. rope pushdown,1x12 52.5# 1x10 57.5# 1x12 62.5# 1x12 67.5# 1x10 67.5# concentration curl(fst-7) 6x12 30# 1x13 30# dumbell wrist curl 3x16 30# 1x12 30# tricep extension(machine) 1x10 170# 2x10n 190# 1x12 210# seated dumbell curl 4x14 25# .. 115# for 4 and 125# for 2 on the preacher curl are pr's.