Here at CrossFit 305, we have found that a simple, slightly tweaked version of Jim Wendler’s 5-3-1 program leads to big results safely and effectively. With little more than 15 minutes three times a week, using the 3 major lifts (Squat, Press, Deadlift) you can gain strength and still have plenty of time for conditioning, skills and flexibility work.
How does it work?
Start by finding your 1 rep max for all three lifts. Sound familiar? It is. Those three lifts combined are the CrossFit Total.
If you are new here and have no idea what your 1 rep max lifts are, one of our coaches will help you find your max on a day that every one else is doing their 5-3-1 lifts. We will do this safely and within your comfort zone.
Once you have established your 1 rep max, you are ready to start the CF305 strength program. We start by taking 90% of your 1 rep max for each lift. That is what we call your *”training max”* If your max overhead press is 100 pounds, your training max is 90 pounds. You will want to write down both
your true 1 rep max and your training max. I recommend writing these numbers down on the last page of your notebook, an easy place to reference.
Week one of the CF305 5-3-1 program starts with *three sets of 5 squats*. We cycle between front and back squatting, but is important to know that your 1 rep max for front squat and back squat will be different. Your back squat will always be higher than your front squat.
Before starting your first working set of 5 reps, it is important to be good and warm. You will have already gone through a group warm up with dynamic stretching, body-weight movement, and perhaps some running, rowing or jump roping. You still need to perform a couple of lighter warm up sets building up to your first working set (the first set of 5). Your first working set will feel light, your second set will feel fairly heavy. The last working set is where the magic is. The Plus (+) after that last five means “Go for it!” You want at least five reps here, but you *really* want more. The key is to keep the bar moving and not to fail. We do not want you to fail. Get six, get eight, get eleven. As many as you can, but keep one or two in the tank.
Your 5′s will be at 65, 75 and 85% *OF YOUR TRAINING MAX* (that 90% number).
Your next day (Wednesday) of lifting will be *pressing *using the same sets of 5 and the same percentages. Warm up guidelines and sets remain the same. Your last day of lifting for the week (Friday) is deadlifting. All of the percentages, warm up guidelines, sets and reps again remain the same.
Week two you will change the rep scheme to 3′s and percentages to 70, 80 and 90% OF YOUR TRAINING MAX. The sets and everything else remain the same. Remember, on the last set, you want to GO FOR IT!
Week three you will change the rep scheme to 5-3-1, working at 75, 85 and 95% OF YOUR TRAINING MAX. Again, on your last set, GO FOR IT!
Week four is a deload week. Work in 5′s with 40, 50 and 60% OF YOUR TRAINING
MAX. You will work with much lighter weight. Generally you will not need as many warm up sets as the percentages you use will be low. Do not go for extra reps here. This week is to give your muscles a break and keep your body fresh.
After you have completed week four, you are ready to add weight to YOUR TRAINING MAX. For lower body lifts (squat, deadlift) add 10 pounds to YOUR TRAINING MAX. For upper body lifts (press) add 5 pounds. If your actual press max was 100 lbs to start, your traing max for the month would have been 90 lbs and your new training max would be 95 lbs.
Every 8-12 weeks we will test your max lifts. You *do not* need to find a new max more often than that. Gains will be small, slow and steady. For a novice lifter, you may see quick jumps, for a more advanced lifter the gains will be baby steps, but as any experienced lifter knows…any gain at all is good gain. Over an extended period you will see continual gains in strength. It works, it’s safe and it’s effective.
If your schedule does not work with these days, make up the lifts when you can. Ask a trainer if it is okay to do some make up work before or after your class or come during open gym hours and get to work. As long as your are experienced enough and are out of the way, you will usually be allowed to
work on lifts, skills, etc. On a side note, for those that are interested, bench press can be added to this program.
The concept behind Wendler’s 5-3-1 is based on the idea that working with sub-maximal weights at a higher volume keeps the body relatively fresh and provides an opportunity to make steady long term gains. In a nutshell, lifelong fitness.
Print this out, stick it in your notebook and use it for reference. Lift smart, get strong!
CF305 5-3-1 simplified to the numbers:
Monday-Squat
Wednesday-Press
Friday-Deadlift
Week 1
5-5-5+
65-75-85% of training max
Week 2
3-3-3+
70-80-90% of training max
Week 3
5-3-1
75-85-95% of training max
Week 4
40-50-60% of training max
Week 5
Add ten pounds to your squat and deadlift, add 5 pounds to your press. Add
these pounds to your training max. Start week 1 again.
Thanks for this info; now i got it !!
This his been a great addition to the CF305 program. Steady progress on strength since we started.
Thanks for clarifying – I have seen people adding 10#s to each LIFT instead of the TRAINING MAX.
I have continued to make steady gains with this program over the past 6 months.
Thanks for putting this up. I used this program last year and saw my dead lift go from 305# to 350# in three months.
If you are NOT getting extra reps, then you have your max set too high. Take 90% of what you were working with and g from there.