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Workout Crew: Wendler Question
Posted on 4/5/15 at 7:02 pm
Posted on 4/5/15 at 7:02 pm
So I'm on my first month with Wendler (really liking it by the way so thanks!), and I'm pairing it with the Boring But Big program for assistance work.
Do I do any assistance work during the deload week? I assume I don't do the normal 5x10 or it somewhat defeats the deload purpose. Do I just work on mobility and stretching? Maybe get some extra cardio in?
TIA! Def a fan of this program so far!
Do I do any assistance work during the deload week? I assume I don't do the normal 5x10 or it somewhat defeats the deload purpose. Do I just work on mobility and stretching? Maybe get some extra cardio in?
TIA! Def a fan of this program so far!
4
Posted on 4/5/15 at 7:17 pm to FootballNostradamus
I just finished week 4 and did the assistance lifts with lighter weight. I'm starting week 5, should I keep doing the sane assistance lifts just with more weight or different ones?
Posted on 4/5/15 at 7:25 pm to FootballNostradamus
I still go up in my assistance lifts, but honestly it probably doesn't matter one way or the other.
Posted on 4/5/15 at 7:25 pm to LSUSUPERSTAR
I change my assistance lifts every month.
This post was edited on 4/5/15 at 7:26 pm
Posted on 4/5/15 at 7:29 pm to FootballNostradamus
Keep the assistance work. Change it to 3x10 if you want working at about 50% of your max. Basically working at this lighter weight will be stretching in itself and allow you to focus on your form.
Posted on 4/5/15 at 7:29 pm to FootballNostradamus
Posted on 4/5/15 at 7:31 pm to LSUSUPERSTAR
quote:
I just finished week 4 and did the assistance lifts with lighter weight. I'm starting week 5, should I keep doing the sane assistance lifts just with more weight or different ones?
You can keep the same lifts for a few cycles, change them once every 8-12 weeks or personal preference.
Posted on 4/5/15 at 7:46 pm to Adam4848
Yea I'm gonna keep the same assistance work for 3 cycles and then switch them up. For deload week I think I'll go 3x10 and maybe reduce by 20% or so.
Really excited about this program! The slow but steady progress with the built-in deload week is perfect for me. The programs with faster progress but no deload always lead me to an inevitable ceiling/plateau that I struggled to break through.
Really excited about this program! The slow but steady progress with the built-in deload week is perfect for me. The programs with faster progress but no deload always lead me to an inevitable ceiling/plateau that I struggled to break through.
Posted on 4/5/15 at 7:53 pm to GeorgeTheGreek
I'm on my second cycle of 5.3.1 about to start week 3 of cyle 2. I love this program. I'm getting scrong.
Posted on 4/5/15 at 8:44 pm to Tiger Ryno
quote:
I'm on my second cycle of 5.3.1 about to start week 3 of cyle 2. I love this program. I'm getting scrong.
Agreed, pairing it with any specific assistance program? How did you handle the deload week?
Posted on 4/5/15 at 8:46 pm to Tiger Ryno
Good stuff man!
Posted on 4/5/15 at 9:01 pm to FootballNostradamus
After bbb, try boring but strong.
Posted on 4/5/15 at 9:18 pm to FootballNostradamus
On the deload week I did a lot of cardio...mostly intervals.....ran sprints up an overpass and did speed and power intervals on a spin bike....I like the delof week because I can sense in a few more weeks the 5x3 days will be much tougher sledding. I crushed 10 reps on my 3+ deadlift yesterday...
Posted on 4/5/15 at 9:30 pm to lsu777
quote:
After bbb, try boring but strong.
Not bad, I think I'll alternate these two in 12 weeks increments. 12 weeks BBB and then 12 weeks BBS.
Pretty pumped, thanks!
Posted on 4/5/15 at 9:45 pm to FootballNostradamus
What does bbs look like?
Posted on 4/5/15 at 9:49 pm to FootballNostradamus
wendler is a cult and a fad
Posted on 4/5/15 at 9:54 pm to Lester Earl
He would break your arse in two like ringing a bell.
Posted on 4/5/15 at 10:11 pm to Tiger Ryno
quote:
What does bbs look like?
A different variation of a volume cycle based on a 13 week cycle. Looks promising.
Boring But Stronf
Posted on 4/5/15 at 10:26 pm to FootballNostradamus
Cool. I'll check it out. I'm not a fiend for high volume. I'm 40 and beat up my body in my 20s with heavy work at high volume.
Posted on 4/6/15 at 12:10 pm to GeorgeTheGreek
George thanks again for tipping me to this program. smashed some more gains today. bench up to 220 x7 today on my 1+ day.
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