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re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 7/21/15 at 8:09 pm to Tiger Ryno
Posted on 7/21/15 at 8:09 pm to Tiger Ryno
Yeah
This post was edited on 7/21/15 at 8:10 pm
0
Posted on 7/21/15 at 8:13 pm to GeorgeTheGreek
When did this change?
Posted on 7/21/15 at 8:18 pm to Tiger Ryno
I'm loving it as well, and I'm currently at my sixth cycle with it.
The only lift I'm starting to plateau/fail at is OH Press. I'm at 175 right now which I'm pretty proud of as that's my body weight, but I'm having trouble breaking through. I might drop down and restart at maybe 10% less (sorta like 5x5 recommends) and see if that helps. Does Wendler have any advice for breaking through plateaus on his program? I'm styling with my other three lifts.
I'm also pairing it with BBB. This is def the most consistent gains I've ever seen without a doubt.
The only lift I'm starting to plateau/fail at is OH Press. I'm at 175 right now which I'm pretty proud of as that's my body weight, but I'm having trouble breaking through. I might drop down and restart at maybe 10% less (sorta like 5x5 recommends) and see if that helps. Does Wendler have any advice for breaking through plateaus on his program? I'm styling with my other three lifts.
I'm also pairing it with BBB. This is def the most consistent gains I've ever seen without a doubt.
Posted on 7/21/15 at 8:26 pm to FootballNostradamus
I'm gonna suggest a couple of things.
Granted I can't ohp my bw anymore. Torn pec and torn rotator cuff can do that
But I would google what savickas presses are. I'd also maybe learn some handstand push-ups or progress to that.
Granted I can't ohp my bw anymore. Torn pec and torn rotator cuff can do that
But I would google what savickas presses are. I'd also maybe learn some handstand push-ups or progress to that.
Posted on 7/21/15 at 8:27 pm to lsucoonass
It didnt.change he just rolled out a new template which builds off the original.5.3.1...buts it's really a new program
Posted on 7/21/15 at 8:32 pm to Tiger Ryno
I think beyond 5/3/1 is his best work
Posted on 7/21/15 at 8:33 pm to lsucoonass
Never did beyond
Posted on 7/21/15 at 8:35 pm to lsucoonass
quote:
A beginner needs to perfect the movement patterns so that when they do workout more intensely injuries will be minimized and CNS and motor units function optimally
Very true, but they need to add weight basically every workout once the form is good. 5/3/1 only increases 5RM every 4 weeks IIRC. Makes sense if you've passed the novice stage, but not before.
Posted on 7/21/15 at 8:48 pm to uway
Absolutely
Posted on 7/21/15 at 8:54 pm to lsucoonass
I kinda want to do a sheiko routine just once as well as smolov squat workout
Posted on 7/21/15 at 8:55 pm to lsucoonass
quote:
want to do a sheiko routine
Interested in this as well, maybe 2016.
Posted on 7/21/15 at 9:04 pm to FootballNostradamus
I think wenlder would recommend you deload and also BBB is only for short term or it will effect your gainz.
Posted on 7/21/15 at 9:33 pm to Tiger Ryno
Posted on 7/21/15 at 9:51 pm to tunechi
I squat on the toilet everyday.tomorrow my 3x3 is 230..260...290+
Posted on 7/22/15 at 5:15 am to Tiger Ryno
quote:
I think wenlder would recommend you deload and also BBB is only for short term or it will effect your gainz.
Ah I didn't realize BBB was short term. That might be hindering me.
So I try one of his other programs or do I simply do 531 and some assistance work?
Posted on 7/22/15 at 2:48 pm to Tiger Ryno
So after reading through all 12 pages I am going to give this thing a try. It is looks like a very straight forward plan. Before I get started I do have some questions for everyone:
1) I do 3-4 mile runs on T,Th, and Sat should I stop that when doing these cycles?
2) what are the best additional lifts should I do if my goal is to drop some weight and add muscle
3) how long/how many cycles do you do before changing up the program.
TIA
1) I do 3-4 mile runs on T,Th, and Sat should I stop that when doing these cycles?
2) what are the best additional lifts should I do if my goal is to drop some weight and add muscle
3) how long/how many cycles do you do before changing up the program.
TIA
Posted on 7/22/15 at 3:32 pm to gringeaux
Bump for follow-up:
So BBB and those challenges are only supposed to be done periodically? I've been doing BBB in conjunction with 5-3-1 for all 5 cycles I've done so far. Should I do a different challenge or just do some assistance work for a while?
So BBB and those challenges are only supposed to be done periodically? I've been doing BBB in conjunction with 5-3-1 for all 5 cycles I've done so far. Should I do a different challenge or just do some assistance work for a while?
Posted on 7/22/15 at 3:41 pm to gringeaux
quote:
1) I do 3-4 mile runs on T,Th, and Sat should I stop that when doing these cycles?
No need to stop running if your body can recover enough for you to run without injury. I run a mile after every workout.
Posted on 7/22/15 at 3:53 pm to FootballNostradamus
Someone want to link BBB? Never done it.
Posted on 7/22/15 at 5:09 pm to Old Money
Good to know.
I set 1RM for squat (315) and deadlift (300) today. Both are down from where I was last time I maxed out,but I have taken some time off.
1RM Bench: 230
1RM Press: 150
I am starting on Monday, super pumped to see how well this program works.
I set 1RM for squat (315) and deadlift (300) today. Both are down from where I was last time I maxed out,but I have taken some time off.
1RM Bench: 230
1RM Press: 150
I am starting on Monday, super pumped to see how well this program works.
This post was edited on 7/24/15 at 6:23 pm
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