My Wendler 5-3-1 spreadsheet

I’m sick of being such a weakling.  I want to be able to do King Kong as prescribed.  I can sort of do muscle-ups and hand-stand pushups but the thought of doing a 455lb deadlift or a 250lb squat clean makes my head hurt.

The problem is that I don’t really like weightlifting that much. When everyone else was lining up for the CrossFit barbell cert, I lay awake at night dreaming about the nutrition cert.  I’m a dork, what can I say.

When I do lift weights, it’s with the half-hearted, lackadaisical attitude of a teenager working the counter at McDonald’s. Would you like to supersize your shoulder press?  Sorry sir, I’m about take my break.  Sigh.

Anyway, if I’m ever going to finish King Kong I have to get stronger.  No more excuses.  Some of my friends are having great success with the Wendler 5-3-1 system so I thought I’d give it a try.

In a nutshell, 5-3-1 is a periodization system that is factored from 90% of your 1 rep max.  It’s an extremely organized and methodical approach to strength training.  Organized and methodical sounds really sexy right?  But it’s exactly what I need.

I just finished my first cycle and so far so good.  I’ll revisit this topic after I complete a few more cycles, but I want to just say a few things about 5-3-1 here:

• I think I already got stronger.  If you look at the spreadsheet, column M shows  a progression in estimated 1RM on the dead lift.  According to Excel, I added twenty+ pounds to my established 1RM of 345lb.  I don’t know if I could actually pull 373 pounds but in WOD’s with long, heavy dead lift segments, I don’t have to rest anymore.  Last week I did 21 DL’s at 225lbs without putting the bar down.  I never could have done that before.
• This system is great if you’re a dummy like me and you don’t like to think too hard about training.  With 5-3-1 your entire training program is spelled out, right down to the rep count and pound.  You literally just have to show up.
• You are always working at less than 90% of your 1RM which is great for me because I usually have to work out alone.  I don’t like to work close to my 1RM without a spotter.  The idea that I could get stronger without having to work at load that makes me puke in my mouth is very appealing.
• If you have ever had a job you know what it’s like to have your life run by a spreadsheet.  It will be ever so comforting to surrender to the steely embrace of a Wendler 5-3-1 spreadsheet like the one I show above.  Obey!

More soon.  In the meantime, if you’re interested in 5-3-1 the book is available here.