Wendler 5 3 1 Routine

2012 has been a very interesting year for me training wise. We all need to change our routine now and again to stimulate growth, add mass, burn fat, keep ourselves interested or motivated right? Well recently I’d say I’ve found my new direction. In the quest for new routines I’ve found myself doing yoga, various cardio routines and even balancing on 4 med balls trying to do push ups. I appreciate all disciplines of fitness but I must admit it can sometimes be hard to cut through the bull. The cool and branded marketing ploy routines versus the tried and tested old school, less cool routines.

Well I’m only a couple of weeks into Mark Rippetoe’s Starting Strength routine and not only do I love it, the simplicity of it is making my body respond and I’m excited about what lies ahead. I stated in a previous article I love to chase numbers. I must admit I’m guilty as charged of vanity, but I’m sick as f@#k of seeing myself in the mirror! Aesthetic goals will be reached this year to some extent I’m sure, but they are on a back burner for my new love……chasing weights. Give me a number and I’ll lift more next week, and the following week and the week after that. Rinse and repeat. I love it! Starting Strength is actually meant to be a beginners routine but I thought since purchasing a new free weight setup including an olympic bar, why not reset myself and build some new foundations? Starting Strength is going well and to be honest, I only need to use it until January 2013, that’s when I switch to doing the Wendler 5 3 1 routine as devised by powerlifter Jim Wendler. Both routines utilise the big compound lifts so Wendler will take over from Starting Strength.

I’ll not give a load of spiel here about the protocols of Starting Strength or Wendler 5 3 1, put simply they are routines for building optimum raw strength and size. Ask uncle Google if you want more info. The simplicity is beautiful, the methodology isn’t mind boggling, the equipment required solid but not excessive. This is honest, real and I’m confident of obtaining the results I desire.

2013 is the year of the bar, the uncool, old school and my favourite ‘new’ tool.

Wendler 5 3 1 – The Boring But Big Protocol:


Military Press – 3 sets of 5 reps (or whatever week you’re on)

Military Press – 5 sets of 10 reps

Chin-ups – 5 sets of 10 reps


Deadlift – 3 sets of 5 reps (or whatever week you’re on)

Deadlift – 5 sets of 10 reps

Hanging Leg Raise – 5 sets of 15 reps


Bench Press – 3 sets of 5 reps (or whatever week you’re on)

Bench Press – 5 sets of 10 reps

Dumbbell Row – 5 sets of 10 reps


Squat – 3 sets of 5 reps (or whatever week you’re on)

Squat – 5 sets of 10 reps

Leg Curl – 5 sets of 10 reps

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>