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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 10/1/15 at 4:58 pm to Tiger Ryno
Posted on 10/1/15 at 4:58 pm to Tiger Ryno
BP 260x4
Squat 355x3
OHP 160x3
DL 360x4
I have gone from 186 lbs to 200 lbs. in 8-9 months using 531 BBB with my own twist on it.
What rep ranges are y'all using for you DL accessory lifts? I been messing with 5 sets of 10 and 5 sets of 5. I can't decide on which is better.
Squat 355x3
OHP 160x3
DL 360x4
I have gone from 186 lbs to 200 lbs. in 8-9 months using 531 BBB with my own twist on it.
What rep ranges are y'all using for you DL accessory lifts? I been messing with 5 sets of 10 and 5 sets of 5. I can't decide on which is better.
This post was edited on 10/1/15 at 5:03 pm
1
Posted on 10/1/15 at 6:09 pm to SmellslikeKevinBacon
Just about to finish up my 1st cycle. So far I have seen some nice increases in my BP and Press.
Posted on 10/2/15 at 9:14 am to CptBengal
In my early twenties i was doing dc training and its when i was my strongest also healthiest joint wise. Still my favorite program and i will go back to a version of it once i get my base back up.
Posted on 10/2/15 at 9:35 am to CptBengal
That's when I got my 1500 club
Posted on 10/16/15 at 8:56 am to Tiger Ryno
Happy wendler day gentlemen. What is everyone lifting today? I smashed a new PR in every lift 2 weeks ago and am on my 3x5 week. Today is squats:
5x230
5x270
5x300
It's a great day to lift.
5x230
5x270
5x300
It's a great day to lift.
Posted on 10/16/15 at 9:27 am to Tiger Ryno
I've seen this multiple times can someone explain it for me? Is it just one lift and your done for the day?
Posted on 10/16/15 at 9:38 am to Hullabaloo
The program has 4 major lifts...each lifting day is centered around one of those lifts. It's based on a 4 week cycle and each set is based off a percentage of your max.
Week one: 3 sets of 5 reps
Week two: 3 sets of 3 reps
Week three: set of 5, set of 3, set of 1.
Week 4: deload.
Go for as many reps as you can on the final set of each week.
The lift that counts and is to be done first is the main lift (squats today for me)...then after you can do whatever assistance work you like...I'll probably do 5 sets of 12 leg curls at a lower weight...calf raises...abs and maybe biceps curls....but assistance is just assistance..it's not the main focus and you don't need to over do it.
Week one: 3 sets of 5 reps
Week two: 3 sets of 3 reps
Week three: set of 5, set of 3, set of 1.
Week 4: deload.
Go for as many reps as you can on the final set of each week.
The lift that counts and is to be done first is the main lift (squats today for me)...then after you can do whatever assistance work you like...I'll probably do 5 sets of 12 leg curls at a lower weight...calf raises...abs and maybe biceps curls....but assistance is just assistance..it's not the main focus and you don't need to over do it.
Posted on 10/16/15 at 9:40 am to Tiger Ryno
Think I'm gonna lay off on the frequency of four days a week and lift twice.
I want to focus on conditioning and start jiu jitsu and kickboxing for that
I want to focus on conditioning and start jiu jitsu and kickboxing for that
Posted on 10/16/15 at 9:43 am to lsucoonass
I'm moving from 4 days to three days...I do deadlift and OHP on the same day.
Posted on 10/16/15 at 9:43 am to Tiger Ryno
What ya deadlifting these days Baw?
Posted on 10/16/15 at 9:43 am to Tiger Ryno
How long does each workout take?
Posted on 10/16/15 at 9:50 am to SabiDojo
All depends on what template you use.
You can do the I'm not doing jack shite routine which is only the main lifts.
You can do the bbb (big but boring), beyond 5/3/1. There are lots honestly just look up Jim wendler on tnation, read his articles and decide.
You can do the I'm not doing jack shite routine which is only the main lifts.
You can do the bbb (big but boring), beyond 5/3/1. There are lots honestly just look up Jim wendler on tnation, read his articles and decide.
Posted on 10/16/15 at 9:54 am to BRgetthenet
1000 lbs
Not really
Not really
Posted on 10/16/15 at 9:57 am to SabiDojo
As.long as you want them.to be. I typically am out of the gym in under an hour.
Posted on 10/16/15 at 9:58 am to Tiger Ryno
quote:
As.long as you want them.to be. I typically am out of the gym in under an hour.
Gotcha. I am not used to doing so many heavy lifts. How often do you break between each set?
Posted on 10/16/15 at 10:02 am to Tiger Ryno
Just subscribed to T-Nation Newsletter. I'm reading about the Fat Gut, Flatt Butt Syndrome. I feel like a fool. 
Posted on 10/16/15 at 10:02 am to SabiDojo
When you first start out the weight won't feel quite as heavy to you even though you are working with a percentage of your 1rm. Don't worry...just stay with that weight and do as many reps as you can on the final set. I'm 10 months in and getting to the point where I can maybe only get 1 more extra rep on the 5s day and maybe 3 on my 5.3.1 day.
Take a longer break between sets because eyou want to be as strong as you can foe each set. This program is about building strength.
Take a longer break between sets because eyou want to be as strong as you can foe each set. This program is about building strength.
Posted on 10/16/15 at 10:04 am to SabiDojo
Just Google the Jim wendler 5.3.1 on tnation. It lays it all.out. there is an app made by Sara soft that you can plug in your maxes and it will fill in every weight for every set for 12 months.
Posted on 11/13/15 at 7:41 am to Tiger Ryno
Deadlift Day
275x3
315x3
355x5
405x1 New PR for me
Finished off with DL 5 sets of 10 @ 275 lbs
BB hack squats 5x10
Calf Raises 5x10
My DL numbers have been progressing nicely. I wish my squat numbers were doing the same.
275x3
315x3
355x5
405x1 New PR for me
Finished off with DL 5 sets of 10 @ 275 lbs
BB hack squats 5x10
Calf Raises 5x10
My DL numbers have been progressing nicely. I wish my squat numbers were doing the same.
Posted on 11/13/15 at 7:43 am to SabiDojo
quote:
I'm reading about the Fat Gut, Flatt Butt Syndrome. I feel like a fool.
Go on.....
I literally have no arse......
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