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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/9/15 at 2:54 pm to Tiger Ryno
Posted on 3/9/15 at 2:54 pm to Tiger Ryno
quote:
ok, I'll look around and try different ones. I also need to get some wrist wraps. You don't wear a belt at all when squatting heavy? I've never tried one but the most i have squatted is like 265
I wouldn't touch a belt, and I would only use a wrist wrap if you really, really need it. Even then I would use it very sparingly.
1
Posted on 3/9/15 at 2:56 pm to TheOcean
I picked up some wrist wraps today but haven't used them yet. I mainly need them for OHP. my wrists get a little sore on that movement
Posted on 3/9/15 at 3:03 pm to Tiger Ryno
This you, brah?
Posted on 3/9/15 at 3:07 pm to TheOcean
not anymore!
Posted on 3/9/15 at 3:40 pm to Tiger Ryno
I've been on the 5/3/1 Program since the end of December. I have been rotating the assistance work each month. I have made excellent progress so far and I definitely recommend this routine.
Also, if you're not doing the DeFranco limber 11, you're wrong. Best warm up of all time and it really goes well with 5/3/1.
DeFranco's Limber 11
I made a custom spreadsheet to keep up with my lifts and project them each month. For the last 3 months, I have added 10 lbs per month for squat, deadlift, bench, and 5 lbs per month for press.
Also, if you're not doing the DeFranco limber 11, you're wrong. Best warm up of all time and it really goes well with 5/3/1.
DeFranco's Limber 11
I made a custom spreadsheet to keep up with my lifts and project them each month. For the last 3 months, I have added 10 lbs per month for squat, deadlift, bench, and 5 lbs per month for press.
Posted on 3/9/15 at 3:42 pm to Azazello
Posted on 3/9/15 at 4:01 pm to TheOcean
No brah, that's me. I have tiny wrists!
Posted on 3/11/15 at 12:27 pm to GeorgeTheGreek
New PR today squatted 260 7x. I love this program so far. I have two more lifting days to complete before the deload week next week in cycle 1.
I love squat day
I love squat day
Posted on 3/11/15 at 12:41 pm to Tiger Ryno
Congrats on the pr man. Squat day is awesome indeed. Tomorrow morning for me
Posted on 3/17/15 at 2:41 pm to onelochevy
doing the deload week for the first time and I have to say its welcome. I was feeling it a bit after last week and it feels good to go get work done without pounding it hard...did some extra cardio along with the 5,5,5 today.
Posted on 4/20/15 at 8:39 am to Tiger Ryno
LINK
Here is my spreadsheet. I'm currently on week 7. I started out on the conservative side, not trying to hurt myself. Right now I weigh 182# and am 5'5", yes I'm short and fat around the mid section. I'm working on cleaning up my diet. I can already see gains in my back, especially lower back and legs. I would like to get my overall weight in the 160s. I'm open to any suggestions about what assistance lifts I'm doing.
Here is my spreadsheet. I'm currently on week 7. I started out on the conservative side, not trying to hurt myself. Right now I weigh 182# and am 5'5", yes I'm short and fat around the mid section. I'm working on cleaning up my diet. I can already see gains in my back, especially lower back and legs. I would like to get my overall weight in the 160s. I'm open to any suggestions about what assistance lifts I'm doing.
Posted on 4/20/15 at 8:51 am to LSUSUPERSTAR
I don't think this program is one you want to do to lose 20lbs. I'm starting cyle 3 today (week 9 overall)...I have put on muscle and weigh about the same as when I started the program...just redistributing it.
Posted on 4/20/15 at 9:01 am to Tiger Ryno
I think if I get my diet in check I could drop some weight overall. Obviously just want to lose fat.
Most of these lifts are accurate weight wise, just maybe a little more weight added sometimes. I was too lazy to put actual numbers beside the theoretical amounts.
Most of these lifts are accurate weight wise, just maybe a little more weight added sometimes. I was too lazy to put actual numbers beside the theoretical amounts.
Posted on 4/20/15 at 9:44 am to LSUSUPERSTAR
I'm not into powerlifting, but i like to lift weights. I agree with a lot of this guys princeples. Big difference is I don't lift heavy, rarely do a set that has less than 6 reps.
I'm not lifting for more than an hour. I got shite to do.
Therefore im doing mostly compound exercises, Bench, Squat, deadlift, cleans, etc
Then ill do 2-3 more specific exercises.
I'm not lifting for more than an hour. I got shite to do.
Therefore im doing mostly compound exercises, Bench, Squat, deadlift, cleans, etc
Then ill do 2-3 more specific exercises.
This post was edited on 4/20/15 at 9:45 am
Posted on 4/27/15 at 1:04 pm to barry
how is everyone doing? I"m on week 2 of my 3rd 4-week cycle of this program.
Update on the wrist wraps, they are really effective as I have had a janky left wrist from hitting golf balls. I don't use them on every set, but use when needed and they have helped.
Update on the wrist wraps, they are really effective as I have had a janky left wrist from hitting golf balls. I don't use them on every set, but use when needed and they have helped.
Posted on 4/27/15 at 1:08 pm to Tiger Ryno
I'm not doing 5-3-1, but today starts my 5th week of greyskull LP. I'm liking my progress.
You know, I have wrist wraps and straps that I still have yet to use, but I did get an eco ball (no chalk allowed in my gym) and it's been so much better for dead lifts and chin ups.
You know, I have wrist wraps and straps that I still have yet to use, but I did get an eco ball (no chalk allowed in my gym) and it's been so much better for dead lifts and chin ups.
Posted on 4/27/15 at 1:13 pm to Tiger Ryno
what are you squatting these days ryno
Posted on 4/27/15 at 1:14 pm to Boats n Hose
good to see you hitting up the gslp.
I am thinking about taking him up on his 12 week class. need some motivation.
I am thinking about taking him up on his 12 week class. need some motivation.
Posted on 4/27/15 at 1:20 pm to lsu777
I think I may end up doing that when I feel I've exhausted the LP. I figure I should be able to finish out the year at least though.
The twice a week squats is really what I needed. I can see the difference in my legs already.
The twice a week squats is really what I needed. I can see the difference in my legs already.
Posted on 4/27/15 at 1:29 pm to Lester Earl
quote:
how much you squatting these days Ryno
NOT ENOUGH!
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