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UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 3/2/15 at 12:30 pm
Posted on 3/2/15 at 12:30 pm
question for those of you familiar with it. I'm starting week 2 of my first meso cycle. how many meso cycles do you typically run of this program until you switch to something else?
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
This post was edited on 6/9/15 at 2:54 pm
Posted on 3/2/15 at 12:39 pm to Tiger Ryno
Don't mess with the programming. Have been doing wendler for over a year. Love it
Posted on 3/2/15 at 12:44 pm to TheOcean
have you made straight progressions all through the year Ocean or have you had to back up from time to time?
Posted on 3/2/15 at 12:47 pm to Tiger Ryno
Sometimes you hit a wall. I think that's with any program, though. You just can't always make progress. But I have made some serious gains since I started. Doubt I will switch to anything else
Posted on 3/2/15 at 12:51 pm to TheOcean
thanks man. I've done 5x5 for several weeks before but this is Program really intruiges me especially after reading Wendlers rationale.
Posted on 3/2/15 at 12:58 pm to Tiger Ryno
It's very simple, no b.s. And there are a ton of online calculators that make your weeks easy to calculate
Posted on 3/2/15 at 1:04 pm to TheOcean
yeah I downloaded a free app that is super easy to use...plug in numbers to start for 4 major lifts and then it calculates everything for the whole cycle....every rep and weight. very cool. I like having that kind of structure. I think going for max reps on the last set is probably a huge differentiator for this program over others.
Posted on 3/2/15 at 1:18 pm to Tiger Ryno
quote:
Also, for the 4th week of the cycle, its a deload week with really low weight. do you find it really beneficial or do you add stuff that week?
I assume that it is similar to my cycling programs. Don't deviate from the plan. That rest week is critical.
This post was edited on 3/2/15 at 1:24 pm
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
Posted on 3/2/15 at 1:45 pm to Tiger Ryno
My buddy and I have been on the program for about 6 months. We've both made significant progress. I don't plan on cycling off of the program really. The only thing that we do are every 4 weeks we switch up the accessory exercises that we do after the main lift. Follow exactly what the program says. Even though you'll feel like everyone is looking at you lifting only 40% of your max on the 4th week the deload is necessary. And eat...you'll be lifting heavy.
Posted on 3/2/15 at 1:50 pm to Tiger Ryno
you don't get off of it. Its a program essentially for life. If you are board every 12 weeks you can change the version if you want, depending on your goals. After a year or two you can try some of his versions in beyond 5/3/1.
Its the best intermediate/advanced program out there imo.
Its the best intermediate/advanced program out there imo.
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 2:09 pm to Tiger Ryno
quote:
I've done 5x5 for several weeks before but this is Program really intruiges me especially after reading Wendlers rationale.
Got any links on his explanations? Never heard of this program, but I agree it's intriguing.
TIA!
Posted on 3/2/15 at 2:09 pm to Tiger Ryno
quote:
yeah I downloaded a free app that is super easy to use...plug in numbers to start for 4 major lifts and then it calculates everything for the whole cycle....every rep and weight. very cool.\
Love it. Doubt I will ever switch from 5/3/1, although mainly I do the big lifts 5/3/1 and do mostly body weight stuff after.
Posted on 3/2/15 at 2:15 pm to FootballNostradamus
quote:
got any links?
overview of 5.3.1
one of many high level overviews. you can also get on Wendlers website if you want the word from the horses mouth
Posted on 3/2/15 at 2:40 pm to FootballNostradamus
Posted on 3/2/15 at 2:51 pm to lsu777
quote:
People want a program that will add 40 pounds to their bench in eight weeks. When I ask how much their bench went up in the last year, they hang their heads in shame.
Posted on 3/2/15 at 2:54 pm to Tiger Ryno
Ryno, im in my 3rd week of the last month im cycling the 5-3-1. I do it for 4 months.
I love it. Always see progress. I find the deload week beneficial for the big lifts, however i don't deload the auxiliary stuff.
I love it. Always see progress. I find the deload week beneficial for the big lifts, however i don't deload the auxiliary stuff.
Posted on 3/2/15 at 2:57 pm to GeorgeTheGreek
Can't let those biceps rest
Posted on 3/2/15 at 2:59 pm to TheOcean
Hell no brah. My auxs today were Arnold Press and Cable Single Arm Row. Im on my 5-3-1 week and hit 275 for two to finish out my bench. Screw just hitting one.
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