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Health A Ways People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame. Break Personal Records 5/3/1 is set up to allow you to break a variety of repetition records throughout the year. Notice that it's "rep records" and not "one-rep max." Most people live and die by their one-rep max. To me, this is foolish and short sighted. If your squat goes from 225 x 6 to 225 x 9, you've gotten stronger. Jim Wendler Squat 5/3/1 by the Numbers In 5/3/1, you're expected to train three or four days a week. Each workout is centered around one core lift – the parallel squat, bench press, deadlift, and standing shoulder press. Each training cycle lasts four weeks, with these set-rep goals for each major lift: Week 1 3 x 5 Week 2 3 x 3 Week 3 3 x 5, 3, 1 Week 4 Deload Then you start the next cycle, using heavier weights on the core lifts.


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