Core lift + Supplemental lift + Three accessory Exercises
What it looks like when I write it all down, is a four-day body split. Kind of like what I was doing without a set plan.
Day 1 - Shoulders
Day 2 - Legs
Day 3 - Chest and Triceps
Day 4 - Back and Biceps
So where does the Wendler 5/3/1 actually happen?
Each day has a Core Lift (Standing Shoulder press, Squats, Bench press, or Deadlift) and there is a set formula you follow for each exercise. I am not going to recreate it here. Do any google search or follow that blog above for a great description. Just know that each week I will work to raise my lifting weight, while also lowering my reps. It follows a three week pattern, deloads and starts again. I have added four accessory exercises, which follow the 5x10 pattern but I am not worried about increasing those weights, just putting in the work.
Here's what my first week looks like:
Shoulder Press 30x5 / 35x5 / 40x5+
-- DB press 5x10
-- upright row 5x10
-- side raise 5x10
-- rear delt machine 5x10
Squats 105x5 / 110x5 / 115x5+
-- leg curl 5x10x90
-- leg ext 5x10x90
-- single leg press 5x10x105
-- sumo squats 5x10x35
Bench Press 60x5 / 65x5 / 70x5+
-- push-up 5x5
-- pec machine 5x10
-- cable tricep press 5x10
-- tricep extention 5x10
Deadlifts 85x5 / 90x5 / 95x5+
-- pull-ups 5x10
-- lat pulls 5x10
-- bicep curls 5x10
-- single cable curl 5x10
What I love so far:
- It's a fast workout, which lets me do BodyCombat or run before hand.
- I love that you work on increasing one thing and not worry about the others so much.
- Which means I won't get bored only doing one rep and I won't get bored doing ten of the rest.
- I love that there is a mathematical formula.
- And that you're increasing each week.
- And you're increasing three times on that main exercise.
- I love that it is four days a week.
- I love that there is room to add those little muscles that I feel are missed in some simple plans.
- I love that you only have to do 5 reps at the end, but you're encouraged to do as many as possible.
- I love that I am squatting again, because I was finding it much too easy to skip.