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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/4/15 at 9:54 pm to lsu777
Posted on 3/4/15 at 9:54 pm to lsu777
I want to start a formal program like 531, but I've been running a 18-20% calorie deficit for last 7 months. Down 75lbs, and strength is up, but not sure if I can handle that much volume without eating way more.
Did 405lb once on bench the other day (@227lbs), down from an all time best of 460 @ 290lbs, so that has me happy.
I've been trying to concentrate on going heavy follow Lyle McDonald's advice about tension oriented training vs metabolic training for muscle sparing while eating a a deficit.
But I mostly freelance and just do a chest/tricep day, back/shoulder day, and leg day and just rotate.
Did 405lb once on bench the other day (@227lbs), down from an all time best of 460 @ 290lbs, so that has me happy.
I've been trying to concentrate on going heavy follow Lyle McDonald's advice about tension oriented training vs metabolic training for muscle sparing while eating a a deficit.
But I mostly freelance and just do a chest/tricep day, back/shoulder day, and leg day and just rotate.
3
Posted on 3/4/15 at 10:01 pm to busbeepbeep
I don't think 5.3.1 is a volume intensive program as a whole. However you will need to eat . I think if you mix in cardiovascular on the non lift days it's fine. Depends on your goals. If you bench 400lbs strength ain't your problem
Posted on 3/4/15 at 10:02 pm to busbeepbeep
Lyle is a smart dude. Total a-hole though.
If you are wanting to do the deficit then run 5/3/1 with like the bodyweight template with a hiit type exercise.
If you het a chance to read the greyskull books he talks about jow to do this successfully and he has 150 hiit exercises that work awesome for the conditioning portion.
If you are wanting to do the deficit then run 5/3/1 with like the bodyweight template with a hiit type exercise.
If you het a chance to read the greyskull books he talks about jow to do this successfully and he has 150 hiit exercises that work awesome for the conditioning portion.
Posted on 3/4/15 at 10:06 pm to Tiger Ryno
Yeah, always been strong. Going from really strong and fat to less strong and less fat.
A lot of pages describe 5-3-1 with the following:
"Eat for growth and recovery. Don't do this program while dieting. Use supplements, stretch, and rest."
I make sure I hit the appropriate amount of protein each day and I supplement BCAAs, so I'm sure I could probably handle it, but I may research some different plans.
A lot of pages describe 5-3-1 with the following:
"Eat for growth and recovery. Don't do this program while dieting. Use supplements, stretch, and rest."
I make sure I hit the appropriate amount of protein each day and I supplement BCAAs, so I'm sure I could probably handle it, but I may research some different plans.
Posted on 3/5/15 at 8:40 am to Tiger Ryno
shite.. I had it. Hold on.
Posted on 3/5/15 at 8:43 am to LSUAlum2001
Sheiko Spreadsheet here
Link to the Sheiko spreadsheet I tried to link earlier.
..and, no, Ryno, I wasn't posting it for you, but to anyone who was interested.
Link to the Sheiko spreadsheet I tried to link earlier.
..and, no, Ryno, I wasn't posting it for you, but to anyone who was interested.
This post was edited on 3/5/15 at 8:43 am
Posted on 3/5/15 at 9:07 am to LSUAlum2001
Did you get a chance to look at that program i linked? Lmk what you think.
Posted on 3/5/15 at 9:09 am to busbeepbeep
quote:
Did 405lb once on bench the other day (@227lbs),
Daaaaaaaayyyyyyuuuuuummmmmm
Posted on 3/5/15 at 9:24 am to SabiDojo
I'm going to start this program soon. I'm getting a base line right now. How many assistance exercises should I be doing with each primary lift, 3, 4?
I want to get stronger but also lose some fat. I'm 5'5" (yes, I'm a midget) so any fat gain really shows. Looking real hard at my diet and trying to clean it up.
I had my bench up to 2 reps @ 290#. I feel that I'm weak in squat and deadlift, so hopefully this will really help me.
Does anyone wear lifting shoes or lift barefoot?
I want to get stronger but also lose some fat. I'm 5'5" (yes, I'm a midget) so any fat gain really shows. Looking real hard at my diet and trying to clean it up.
I had my bench up to 2 reps @ 290#. I feel that I'm weak in squat and deadlift, so hopefully this will really help me.
Does anyone wear lifting shoes or lift barefoot?
Posted on 3/5/15 at 9:30 am to LSUSUPERSTAR
I workout in running shoes. I know as my weights get heavier with squatting I may need to figure out some different shoes to use.
I think this program will be good for you. you are already strong in bench. The squat is my strongest lift compared to the others but I haven't done much deadlifting or overhead pressing so I look forward to big gains in those lifts.
I recommend you read Wendler's e book or at least the article (posted earier in this thread. this program isn't a quick fix its about slow steady progression...simple format.
As for assistance work, Wendler says not to go crazy with it. you will be working pretty hard in this program and you don't want to overdo the assistance. I usually do 2 to 3 excercises per lift day for assistance work at moderate or lighter weight for 4-5 sets of 8-12.
I think this program will be good for you. you are already strong in bench. The squat is my strongest lift compared to the others but I haven't done much deadlifting or overhead pressing so I look forward to big gains in those lifts.
I recommend you read Wendler's e book or at least the article (posted earier in this thread. this program isn't a quick fix its about slow steady progression...simple format.
As for assistance work, Wendler says not to go crazy with it. you will be working pretty hard in this program and you don't want to overdo the assistance. I usually do 2 to 3 excercises per lift day for assistance work at moderate or lighter weight for 4-5 sets of 8-12.
Posted on 3/5/15 at 9:33 am to Tiger Ryno
I definitely need to buy lifting shoes.
Posted on 3/5/15 at 9:38 am to GeorgeTheGreek
any recommendations? Also, i'm thinking about getting some sort of brace for my right knee for squatting. I have a herniated disk in my L5-S1 and have permanent numbness and muscle loss down my right leg so the outside of my calf on the right leg is smaller and weaker than my left. as I do heavier weight on squats it feels a little wonky on that side. any good brace or wrap that doesn't impede depth?
Posted on 3/5/15 at 9:43 am to Tiger Ryno
Still working on my baseline but here is what I have:
Military Press 1RM ~160#
Squat 1RM ~315#
Embarrassed by my dead lift, will find out tomorrow.
I found the eBook online, have been reading it and already set up spreadsheet. Just trying to figure out assistance lifts and what actual lift weights will be when I start probably after next week.
I might try to find some lift shoes.
Military Press 1RM ~160#
Squat 1RM ~315#
Embarrassed by my dead lift, will find out tomorrow.
I found the eBook online, have been reading it and already set up spreadsheet. Just trying to figure out assistance lifts and what actual lift weights will be when I start probably after next week.
I might try to find some lift shoes.
Posted on 3/5/15 at 9:47 am to Tiger Ryno
I've been lifting in Reebok crossfit lite TR for awhile and really like them. Designed by Mark Bell for powerlifting.
$70 with free shipping from Rogue
$70 with free shipping from Rogue
Posted on 3/5/15 at 9:48 am to LSUSUPERSTAR
download one of the free 5.3.1 apps from the app store...very easy to plan your workouts. plug your numbers in and it computes every set/weight for you for the full cycle.
Nike Lifting shoes
pretty good reviews on these shoes
Nike Lifting shoes
pretty good reviews on these shoes
Posted on 3/5/15 at 10:08 am to uway
Those look like Chuck Taylors.
I have some Addidas PL2 shoes that I'm usually in for a lot of my workouts.
I have some Addidas PL2 shoes that I'm usually in for a lot of my workouts.
Posted on 3/5/15 at 10:10 am to lsu777
quote:
Did you get a chance to look at that program i linked? Lmk what you think.
Looking at it now..
Is it a weekly breakdown every 3 pages?
45# snatch?
Posted on 3/5/15 at 10:14 am to LSUSUPERSTAR
quote:I use some Merrell Trail Glove shoes that I got cheap on Amazon. They're pretty minimal.
Does anyone wear lifting shoes or lift barefoot?
Posted on 3/5/15 at 10:15 am to LSUAlum2001
quote:
Those look like Chuck Taylors.
A lot of people lift in CT's and these were basically made to do what people like about CTs for lifting and improve on it. There are some informative YouTube videos on them.
I will need to get some heeled shoes if I eventually start doing the Olympic lifts.
This post was edited on 3/5/15 at 10:15 am
Posted on 3/5/15 at 10:21 am to LSUSUPERSTAR
Pick one of his templates for assistance. But its not that big of a deal
Quoting Wendler: "It's assistance. It doesn't fricking matter."
I personally would suggest the bodweight template qith some hiit thrown in. I suggest using the greyskull conditioning books LINK or LINK
Watch your diet close. I suggest using the iifym program for dieting. Stay 250 below maintenance on training days, 500 on non. Fasted morning walks or biking riding or jump rope etc go along ways to losing weight. Just keep it simple on this and not intense.
Quoting Wendler: "It's assistance. It doesn't fricking matter."
I personally would suggest the bodweight template qith some hiit thrown in. I suggest using the greyskull conditioning books LINK or LINK
Watch your diet close. I suggest using the iifym program for dieting. Stay 250 below maintenance on training days, 500 on non. Fasted morning walks or biking riding or jump rope etc go along ways to losing weight. Just keep it simple on this and not intense.
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