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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/2/15 at 1:36 pm to Tiger Ryno
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
2
Posted on 3/2/15 at 1:51 pm to boxcarbarney
Awesome program, the only one I've seen consistent progress on since it's so slow and calculated.
I stick with most of the same programming all year, although it varies by lift. I do Boring but Big for my Strict Press since my shoulders respond better to volume than just a few sets of whatever week I'm on, 3-4 sets of 1-5 reps. The others I like doing the calculated Assistance Program, and just do the opposite mechanical movement, deadlift and front squat on one day, back squat and RDLs one day.
But definitely if you are lifting some serious weight like what was said before, "DO NOT DO EXTRA shite DURING THE DELOAD WEEK." <- That's actually what Wendler screams at you in the book. I personally whip through that week's workouts everyday, and spend about half the time doing mobility work.
I stick with most of the same programming all year, although it varies by lift. I do Boring but Big for my Strict Press since my shoulders respond better to volume than just a few sets of whatever week I'm on, 3-4 sets of 1-5 reps. The others I like doing the calculated Assistance Program, and just do the opposite mechanical movement, deadlift and front squat on one day, back squat and RDLs one day.
But definitely if you are lifting some serious weight like what was said before, "DO NOT DO EXTRA shite DURING THE DELOAD WEEK." <- That's actually what Wendler screams at you in the book. I personally whip through that week's workouts everyday, and spend about half the time doing mobility work.
This post was edited on 3/2/15 at 1:54 pm
Posted on 3/2/15 at 9:02 pm to boxcarbarney
quote:
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
What? These are really the names?
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