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UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/2/15 at 12:30 pm
Posted on 3/2/15 at 12:30 pm
question for those of you familiar with it. I'm starting week 2 of my first meso cycle. how many meso cycles do you typically run of this program until you switch to something else?
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
This post was edited on 6/9/15 at 2:54 pm
15
Posted on 3/2/15 at 12:39 pm to Tiger Ryno
Don't mess with the programming. Have been doing wendler for over a year. Love it
Posted on 3/2/15 at 1:18 pm to Tiger Ryno
quote:
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
I assume that it is similar to my cycling programs. Don't deviate from the plan. That rest week is critical.
This post was edited on 3/2/15 at 1:24 pm
Posted on 3/2/15 at 1:36 pm to Tiger Ryno
The good thing about Wendler's is that you can tailor the plan to suit your current needs. If you hit a wall, back your max down by 10% and start again from there.
Depending on how much youre lifting, you may want to do the deload. If youre still a novice, it may be better to skip the deload. If youre squatting 400+ and deadlifting 450+, your body may appreciate the deload.
I normally run his boring but big challenge during the winter. I'll do something akin to his North of Vag program during the spring. Summer is 5/3/1 with hill sprints and crossfit style metcons mixed in. Fall I may do 5/3/1 and a bodybuilding split routine.
That's the beauty of 5/3/1; the basics don't really change. You just add on, or subtract accessory movements/exercises to suit your needs.
Edited to add: remember, 5/3/1 is meant to be a long process; as most good programs should. Start too light and enjoy the progress you're making.
Depending on how much youre lifting, you may want to do the deload. If youre still a novice, it may be better to skip the deload. If youre squatting 400+ and deadlifting 450+, your body may appreciate the deload.
I normally run his boring but big challenge during the winter. I'll do something akin to his North of Vag program during the spring. Summer is 5/3/1 with hill sprints and crossfit style metcons mixed in. Fall I may do 5/3/1 and a bodybuilding split routine.
That's the beauty of 5/3/1; the basics don't really change. You just add on, or subtract accessory movements/exercises to suit your needs.
Edited to add: remember, 5/3/1 is meant to be a long process; as most good programs should. Start too light and enjoy the progress you're making.
This post was edited on 3/2/15 at 1:40 pm
Posted on 3/2/15 at 1:45 pm to Tiger Ryno
My buddy and I have been on the program for about 6 months. We've both made significant progress. I don't plan on cycling off of the program really. The only thing that we do are every 4 weeks we switch up the accessory exercises that we do after the main lift. Follow exactly what the program says. Even though you'll feel like everyone is looking at you lifting only 40% of your max on the 4th week the deload is necessary. And eat...you'll be lifting heavy.
Posted on 3/2/15 at 1:50 pm to Tiger Ryno
you don't get off of it. Its a program essentially for life. If you are board every 12 weeks you can change the version if you want, depending on your goals. After a year or two you can try some of his versions in beyond 5/3/1.
Its the best intermediate/advanced program out there imo.
Its the best intermediate/advanced program out there imo.
Posted on 3/2/15 at 2:54 pm to Tiger Ryno
Ryno, im in my 3rd week of the last month im cycling the 5-3-1. I do it for 4 months.
I love it. Always see progress. I find the deload week beneficial for the big lifts, however i don't deload the auxiliary stuff.
I love it. Always see progress. I find the deload week beneficial for the big lifts, however i don't deload the auxiliary stuff.
Posted on 3/3/15 at 3:01 pm to Tiger Ryno
Would you recommend this program for someone who's just getting back into the gym??
I've been hitting the weights for about a year and not happy with my progress, I've decided to try and find a program to give me structure and simplify my workouts..
I've been hitting the weights for about a year and not happy with my progress, I've decided to try and find a program to give me structure and simplify my workouts..
Posted on 3/3/15 at 6:09 pm to Tiger Ryno
Without reading a single reply and answering the OP...
I ran it for over a year and loved it, obviously after a while switched to a upper/lower routine I liked. I typically ran it two-three full cycles before switching up anything.
Use your deload as is, you'll need it.
I ran it for over a year and loved it, obviously after a while switched to a upper/lower routine I liked. I typically ran it two-three full cycles before switching up anything.
Use your deload as is, you'll need it.
Posted on 3/5/15 at 10:29 am to Tiger Ryno
Kind of a side track but I'm getting back into the gym after a year off and was starting with stronglifts while following an IIFYM diet plan. Would I get better results with the 5/3/1 program or will the difference be negligible over then next 8-12 weeks?
Posted on 6/6/15 at 5:08 pm to Tiger Ryno
How is the wendler crew doing this spring/summer? What kind of sick gains are we seeing?
This post was edited on 6/6/15 at 5:11 pm
Posted on 7/21/15 at 10:36 am to Tiger Ryno
How is everyone's training going this week? I'm in week 2 of my 6th cycle of the program and still busting PRs. Anyone else still in the program?
Posted on 7/21/15 at 11:39 am to Tiger Ryno
If wendler offered you a job as a trainer but ya had to toss his salad would you do it?
I'm torn on the issue
I'm torn on the issue
Posted on 7/21/15 at 12:10 pm to Tiger Ryno
Gonna bookmark. Need inspiration with the amount of laziness that has crept up on me.
Posted on 7/21/15 at 3:27 pm to Tiger Ryno
i just started StrongLift 5x5. its basically the same workout.
Posted on 10/16/15 at 8:56 am to Tiger Ryno
Happy wendler day gentlemen. What is everyone lifting today? I smashed a new PR in every lift 2 weeks ago and am on my 3x5 week. Today is squats:
5x230
5x270
5x300
It's a great day to lift.
5x230
5x270
5x300
It's a great day to lift.
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