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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/3/15 at 5:05 pm to lsu777
Posted on 3/3/15 at 5:05 pm to lsu777
I can see why it's a good routine. Pretty straightforward.
After making small adjustments here and there to what I was doing and continuing to hit plateaus quickly for a couple years, I started doing DC training in January. Still unsure about it, but I am getting stronger a lot faster than before. shite will kick your arse if you adhere to the program. I'll probably stay at it the rest of the year and see where I end up.
After making small adjustments here and there to what I was doing and continuing to hit plateaus quickly for a couple years, I started doing DC training in January. Still unsure about it, but I am getting stronger a lot faster than before. shite will kick your arse if you adhere to the program. I'll probably stay at it the rest of the year and see where I end up.
1
Posted on 3/3/15 at 5:20 pm to Boats n Hose
Dc is my favorite advanced routine out there and daunte's writings are brilliant imo.
Posted on 3/3/15 at 5:22 pm to lsu777
Dreaded bottom of the thread post..
Sheiko powerlifting routines? Worth a shite?
Sheiko powerlifting routines? Worth a shite?
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 3/3/15 at 6:11 pm to Tiger Ryno
quote:
thanks man. I've done 5x5 for several weeks before but this is Program really intruiges me especially after reading Wendlers rationale.
I love that he accounts for the fact that people either
A. Have no idea what their 1RM is
B. Are going off of a 1RM from years ago, or
C. Are lying their arses off about their 1RM
Posted on 3/3/15 at 6:25 pm to Boats n Hose
quote:
What does starting strength entail?
What lsu777 said. Starting Strength is meant for novice lifters, primarily. Every time you are under the barbell, you are adding weight, or linear progression. So if you squatted 185lbs on Monday, youre gonna squat 190lbs on Wednesday.
lsu777 listed what he would recommend for a starting lifter. I don't disagree, but mine would look more like:
Starting Strength -> Greyskull LP -> Wendler's 531.
Though you can skip Greyskull and go straight to Wendler's after Starting Strength. Just make sure that you are getting every bit of weight possible out of Starting Strength before you move on to another program.
This post was edited on 3/3/15 at 6:29 pm
Posted on 3/3/15 at 6:32 pm to KYINYOI
If you are just getting back in I qpuld say you could do this or 5x5 stronglifts but start light.
Posted on 3/3/15 at 6:32 pm to LSUAlum2001
I like the shieko peograms but they absolutely will not work with crossfit. If you want to get to strong while continuing to do some form of cf i would look else where.
Hereis a program i created for somebody i know that does cf and wanted to get stronger while still doing cf. He also wanted to really learn the Olympic lifts and get much better at bodyweight stuff. Its based on the greyskull program and many of his conditioning tools. his starting lifts where
bench-235
Squat-315
dead-385
press-155
clean-205
snatch-135
Dead hang chins-10 reps
If you want the program email me and i will send you the greyskull stuff too. Tdlsu777 gmail
Hereis a program i created for somebody i know that does cf and wanted to get stronger while still doing cf. He also wanted to really learn the Olympic lifts and get much better at bodyweight stuff. Its based on the greyskull program and many of his conditioning tools. his starting lifts where
bench-235
Squat-315
dead-385
press-155
clean-205
snatch-135
Dead hang chins-10 reps
If you want the program email me and i will send you the greyskull stuff too. Tdlsu777 gmail
Posted on 3/3/15 at 6:45 pm to boxcarbarney
Yea also you could also go straight to greyskull then 5/3/1. Key is to make sure you get everything you can out of which ever straight lp program you choose. Then its your choose weather you want to move to a weekly progression like mad cow and texas method or monthly like 5/3/1 or bill stars 5x5. if you you get to the point of needing something past that then you are advanced enough to run your own program or westside or something like that. Juggernaut and cube method are also great programs.
For those liking crossfit, look at outlaw crossfit or emc programming.
For gymnastics type work look at gymnastics bodies programs. Great programs.
For bodybuilding type greyskull lp bb template--»layne nortons phat--»dc training.
For sports- greyskull with cleans or starting strength-»5/3/1-»high performance handbook by eric cressey or any olympic lift based strength program.
For general fitness- greyskull-»5/3/1 bodyweight teMplate using gymnastics bodies program as the bodyweight part.
For those liking crossfit, look at outlaw crossfit or emc programming.
For gymnastics type work look at gymnastics bodies programs. Great programs.
For bodybuilding type greyskull lp bb template--»layne nortons phat--»dc training.
For sports- greyskull with cleans or starting strength-»5/3/1-»high performance handbook by eric cressey or any olympic lift based strength program.
For general fitness- greyskull-»5/3/1 bodyweight teMplate using gymnastics bodies program as the bodyweight part.
Posted on 3/3/15 at 6:51 pm to lsu777
I started 5/3/1 two years ago. 4 years ago I suffered some pretty mean back injuries because of rugby. I was told never to squat or deadlift again. I didn't for 2 years and my back just kept going out on me even without the squats and DL's. I said screw it and downloaded 5/3/1 and emailed Wendell if he had any advice for my back problem. I now squat and deadlift close to 2 times a week each and I am pain free. Not trying to sell the crap out of this program, just stating what it has done for me. Whenever I hit a plateau I just mix things up a bit and haven't really gotten off of 5/3/1 now for 2 years. I just constantly read Elite FTS articles.
TLDR; Great Program, especially if you suffered injuries and want to build strength back up. Also check out www.elitefts.com for other great articles and advice.
TLDR; Great Program, especially if you suffered injuries and want to build strength back up. Also check out www.elitefts.com for other great articles and advice.
Posted on 3/3/15 at 6:54 pm to LSUAlum2001
Imo at least sheiko is just overkill due to the frequency and volume. If you lift professionally, juice, diet, and use all the appropriate recovery methods I'd say go for it.
But hardly any of us have that. In other words I don't recommend it.
But he's a smart guy.
But hardly any of us have that. In other words I don't recommend it.
But he's a smart guy.
Posted on 3/3/15 at 7:59 pm to lsucoonass
Anyone here considered a Senior LOL & have any experience with this program?
Been lifting for years though I have taken the last year off......I'm about to be 61 and want to retain gain muscle & burn body fat.
This looks like a program I'd like due to simplicity & time in gym. Anyone have a thoughts?
TIA
Been lifting for years though I have taken the last year off......I'm about to be 61 and want to retain gain muscle & burn body fat.
This looks like a program I'd like due to simplicity & time in gym. Anyone have a thoughts?
TIA
Posted on 3/3/15 at 8:03 pm to BooDreaux
At that age this program would be pretty much perfect for you because of the slower progression. I would suggest the bodyweight template using the gymnastics bodies programs as the bw portion. I say that because of the stretching that the gb calls for should really help you stay flexible and overall you ahould be able to maintain strength and athleticism.
Posted on 3/3/15 at 8:09 pm to lsu777
Maybe it is because I'm tired, but how do you factor in weight for assistance exercises and which ones to do? I'm intrigued by this program and would like to see about starting it.
Posted on 3/3/15 at 8:13 pm to lsu777
quote:
lsu777
Thank you!!! You have e-mail
Posted on 3/3/15 at 8:13 pm to LSUSUPERSTAR
Depends on the template but lets say boring but big, start with 50% of max on the main assistance lifts and then the others start low and work up. dont over thank the program.
Posted on 3/3/15 at 8:35 pm to LSUSUPERSTAR
quote:
weight for assistance excercises
I have typically been doing lighter or moderate weight sets and higher reps on assistance work. For instance today I did 5.3.1 squat day....then did 3x15 at 110lb and 2 x 8 at 130 lb on the leg curl machine.....all super slow reps. Huge burn...then I did 5x 10 with 2 plates on the calf raises.
On bench day after the main lift I did 4x12 incline dB press with 50s. And then 4x8 dB Flys with 45s. Then did up and down the ladder sets of triceps pull downs 15,12,10,8,10,12,15
...then dumbell triceps pushes overhead on a flat bench like 4x12 with light weight.
Posted on 3/4/15 at 9:10 pm to Tiger Ryno
Here is a link to a Sheiko Spreadsheet.
Enter your max totals in the first worksheet and jump right into #29.
Enter your max totals in the first worksheet and jump right into #29.
Posted on 3/4/15 at 9:37 pm to LSUAlum2001
Was that for someone else? I wasn't interested in sheiko
Posted on 3/4/15 at 9:42 pm to LSUAlum2001
You didn't leave a link
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