Please note: This is not official 5/3/1 advice and is not associated in any way with Jim Wendler. If you want official 5/3/1 advice, buy the book.
“I’m Not Doing Jack Shit” is Jim Wendler’s name for the most stripped-down 5/3/1 template there is. You walk in, train the day’s main lift through its 5/3/1 sets, and walk out. No assistance, no conditioning required, nothing else.
Table of Contents
What is “I’m Not Doing Jack Shit”?
It’s the template for the weeks when life gets in the way: a brutal stretch at work, a new baby, no motivation, or simply no time. You keep the one thing that matters, the main barbell lift run through the 5/3/1 progression, and drop everything else. Because the PR set still drives the program, you can hold and often keep building strength on the big lifts while doing the bare minimum everywhere else.
How It Works (Example)
Pick the day’s main lift and run only the prescribed 5/3/1 sets. Using a bench press training max of 200 lb in the 5s week (65/75/85%), the entire session is:
- 130 lb x 5
- 150 lb x 5
- 170 lb x 5+ (your PR set)
That’s it. Some lifters add a few First Set Last sets (5 sets of 5 at the first work weight, 130 lb here) if they have a little left in the tank, but the defining feature of this template is that no assistance is required. To see exactly how Wendler positions it inside a leader and anchor setup, pick up 5/3/1 Forever.
When to Use It
Use it as a short-term bridge, not a permanent plan. It keeps you training and maintains your main lifts through a busy stretch, then you step back up to a template with real assistance work, like the Triumvirate or Boring But Big, once life settles down. Something is always better than nothing, and the main lifts are the something that counts.
I’m Not Doing Jack Shit Resources
Here are some helpful discussions of this minimalist template:
- A Hardcore Look at Wendler’s 5/3/1 (Muscle & Strength)
- r/531Discussion (Reddit)
- 5/3/1 for Beginners (The Fitness Wiki)
5/3/1 Glossary
Learn about other 5/3/1 terms in our 5/3/1 glossary.
5/3/1 Forever Book (Recommended Reading)
To best utilize the 5/3/1 training framework, the book is highly recommended. It’s a small investment for a lifetime of training knowledge.
The most up-to-date and complete collection of Jim Wendler's 5/3/1 programming framework. Contains dozens of templates to keep 5/3/1 fresh and adaptable.
