Im going to be starting Jim Wendler’s 5/3/1 method today...
Here how he says to do it:Take your max on each of the 4 lifts(Squat,Deadlift,Military,Bench)and take 10% off of your max and you start from there...
Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume)
Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume)
Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1
Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70%
After each major lift you chose 2-3 accessory lifts from a list, on Military days the accessories are Upper Back,Lat and Shoulder work, Bench days are Lat,Tricep and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work.
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