5/3/1 Novice Question

[Paul Sousa]

Next month I will be training with a friend of mine who is very much a novice. He is 22yo/5'8"/145lbs and had very little barbell experience. I am planning on having him do Wendler's 5/3/1 since that is what I am currently doing, but I am thinking about increasing the percentages on many of the sets. For instance, on the first week of the cycle instead of 65/75/85% I am thinking about having him do 75/80/85%. I would do the same for the rest of the weeks in the cycle as well. I am also thinking about adding 10lbs. to the base number for bench and press for the next 4 week cycle, and 15 lbs. for the squat and DL (instead of the recommended 5 and 10 lb. increases). I am thinking since he is a complete novice that he could handle this increased workload for maybe four cycle?

Anyone with some experience with this program think it would work?

[coldfire]

Why would you put a novice on Wendler's 5/3/1?

[Paul Sousa]

Because the only way he'll train is with me, and I am doing 5/3/1 on a Mon/Tue/Thu/Fri schedule. I know it isn't the best program for a novice, but I am thinking if I make it more aggressive it would still have pretty good results. I would try to get him on SS, but then he would need to train on a different schedule and he doesn't want that. Like I said, he has basically no experience lifting and doesn't feel confident training on his own.

[coldfire]

I think that even if you split SS (like Justin did in CFWF program), so the schedule fits you, will be more effective for him.

[Paul Sousa]

So something like:

Mon - Squat/Press 5rx3s
Tue - Power Clean 3rx5s
Thu - Squat/Bench 5rx3s
Fri - Deadlift 5rx1s

I could definitely give that a go.

[Smiler Grogan]

+1 coldfire. I don't think ramping up an intermediate program for a rank novice is the best approach. He's ripe for fantastic gains just incrementally increasing sets across. Why make it more complicated or add volume? Go with what you know works.

Good on you for taking a newbie in, too.

[coldfire]

So something like:

Mon - Squat/Press 5rx3s
Tue - Power Clean 3rx5s
Thu - Squat/Bench 5rx3s
Fri - Deadlift 5rx1s

I could definitely give that a go.

I would go with

Mon - Squat/Press 5rx3s
Tue - Power Clean 3rx5s
Thu - Rest or metcon.
Fri - Squat/Bench 5rx3s, Deadlift 5rx1s

[Paul Sousa]

Thanks Smiler. 5/3/1 wouldn't be too bad complicated wise. I already have a template set up for him with his projected numbers. I am mainly concerned with finding the best fit for him with the same schedule I'm on. I'm definitely not an expert at programming so I appreciate any help.

And he is pumped to start training with me. He's a pretty athletic kid and I think he has great potential.

[Paul Sousa]

I would go with

Mon - Squat/Press 5rx3s
Tue - Power Clean 3rx5s
Thu - Rest or metcon.
Fri - Squat/Bench 5rx3s, Deadlift 5rx1s

That looks good, and I like the met-con. My one question would be whether the met-con may be better on Friday so he's more rested for squat/bench/DL day?

[coldfire]

I am not sure. Try it. I think that lifting heavy 3 days in a row is pretty hard. Or do you mean leaving the workout on Friday and adding the metcon afterwords?