Modification #6: Are there any other lifts that I can apply the 5/3/1 loading scheme to?
"You'll be surprised by my answer, and how I came up with it," says Wendler.
"I tore my labrum and my rotator cuff, and I need to get the bone shaved down. In other words, I can't press for shit. But I still love to train.
So with pressing out of the question, I started applying 5/3/1 to some other big lifts. The first one I tried was barbell rows."
The result?
"I started at 225 pounds for 10 good reps. Six weeks later or so, I was up to 285 x 16.
So yeah, you can apply 5/3/1 to other lifts, and yes, it even works with barbell curls."
Wendler cautions not to overdo this scheme — don't try to perform 5/3/1 with four different lifts per workout — but as long as they're major barbell lifts, don't be afraid to experiment with things like barbell rows, barbell curls, and power cleans.
"Just please don't email me looking for help applying 5/3/1 to lateral raises and triceps pressdowns."