- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: UPDATE: anyone here doing Wendler's 5-3-1 Program?
Posted on 7/22/15 at 8:40 pm to GeorgeTheGreek
Posted on 7/22/15 at 8:40 pm to GeorgeTheGreek
quote:
Someone want to link BBB? Never done it.
shite it actually says on the link it's a 3 month challenge. I'll mix something else in going forward. I'm a HUGE fan of it for any who are expecting to try it. I am a very thin person by nature, and this is about the only program that's ever put legit size on me. That coupled with the Wendler 5-3-1 has been huge jolts to my lifting routine.
BBB
1
Posted on 7/27/15 at 2:18 pm to FootballNostradamus
Happy gainzday baws. How is everyone feeling ? What's in your training schedule today? I busted new PR in all my lifts this week and and really getting excited about the possibilities for Gainz. About to wrap up 24 weeks about halfway through a year of this program.
Posted on 7/27/15 at 2:19 pm to Tiger Ryno
are you pulling 8 plates yet, bird legs?
Posted on 7/27/15 at 2:22 pm to GynoSandberg
Lulz. Deadlift is still weakest.
My maxes so far is 240 x6
Bench up to 240x3
squat 300 x 5 going for 310 tomorrow.
Press 125 x 7
My maxes so far is 240 x6
Bench up to 240x3
squat 300 x 5 going for 310 tomorrow.
Press 125 x 7
Posted on 10/1/15 at 3:56 pm to Tiger Ryno
Fall updates....who us still making progress? I haven't missed a week yet going on my 8th cycle...progress below on latest sets...
BP---250 x3
Squat---330x3
OHP--130x5
DL--260x5
BP---250 x3
Squat---330x3
OHP--130x5
DL--260x5
Posted on 10/1/15 at 4:03 pm to Tiger Ryno
Progress.. 
Posted on 10/1/15 at 4:08 pm to Tiger Ryno
Just started my second 4 week cycle
Numbers at the end of my first 4 week cycle
Ohp 150x5
Bench 200x6 (torn pec muscle still aggravates me)
Squat 305x5 no belt no spotter.
Deadlift 385x8
I'm not the lifter I once was not by a long shot. I want to find a way to learn Olympic weightlifting and still do powerlifting lifts.
Started my second 4 week cycle but due working nights and stress I haven't done anything else this week other than.
Back squats 245x10. Felt good for 6-8 more
Zercher squats 3x6 (115)
1 arm barbell stuff legged deadlifts 2x5 (135)
Power cleans 3x3 (155)
Bodybuilding stuff afterwords
Numbers at the end of my first 4 week cycle
Ohp 150x5
Bench 200x6 (torn pec muscle still aggravates me)
Squat 305x5 no belt no spotter.
Deadlift 385x8
I'm not the lifter I once was not by a long shot. I want to find a way to learn Olympic weightlifting and still do powerlifting lifts.
Started my second 4 week cycle but due working nights and stress I haven't done anything else this week other than.
Back squats 245x10. Felt good for 6-8 more
Zercher squats 3x6 (115)
1 arm barbell stuff legged deadlifts 2x5 (135)
Power cleans 3x3 (155)
Bodybuilding stuff afterwords
This post was edited on 10/1/15 at 4:30 pm
Posted on 10/1/15 at 4:12 pm to lsucoonass
Beast.
Posted on 10/1/15 at 4:20 pm to Tiger Ryno
quote:
Fall updates....who us still making progress? I haven't missed a week yet going on my 8th cycle...progress below on latest sets...
BP---250 x3
Squat---330x3
OHP--130x5
DL--260x5
Where do you struggle on your bench press?
Posted on 10/1/15 at 4:23 pm to Tiger Ryno
shite no lol but thanks for the compliment
I also started doing koklov press and one arm barbell over head presses after my ohp presses on shoulder
This may be over kill for some but as long as I don't do this for more than 4-5 workouts I can do the following without it affecting me. This also helps my bench and prevents the strain on my left pec.
Ohp wendler protocol
Koklov press (barbell with snatch grip behind the neck presses) 3-4 sets 5-6 reps
If I don't do 1 arm presses after this
I will do seated dumbell Arnold presses or savickas presses (this is with a barbell and you press it overhead while sitting on the floor with legs fully extended) 3x6. You can rotate these every week if you want. You'll thank me for the increase in core strength.
Muscle snatch 2x5
Face pulls 2 drop sets
Forward and rear barbell shrugs 2x10 each
Triset
Front plate raise, side delt, and rear delt 2 sets of each 10 reps.
I also started doing koklov press and one arm barbell over head presses after my ohp presses on shoulder
This may be over kill for some but as long as I don't do this for more than 4-5 workouts I can do the following without it affecting me. This also helps my bench and prevents the strain on my left pec.
Ohp wendler protocol
Koklov press (barbell with snatch grip behind the neck presses) 3-4 sets 5-6 reps
If I don't do 1 arm presses after this
I will do seated dumbell Arnold presses or savickas presses (this is with a barbell and you press it overhead while sitting on the floor with legs fully extended) 3x6. You can rotate these every week if you want. You'll thank me for the increase in core strength.
Muscle snatch 2x5
Face pulls 2 drop sets
Forward and rear barbell shrugs 2x10 each
Triset
Front plate raise, side delt, and rear delt 2 sets of each 10 reps.
Posted on 10/1/15 at 4:23 pm to Hu_Flung_Pu
Always been at the bottom for me and it should be that way for most lifters unless they use west side protocols a lot
Posted on 10/1/15 at 4:27 pm to lsucoonass
quote:
Always been at the bottom for me and it should be that way for most lifters unless they use west side protocols a lot
For that portion the lats and explosiveness need to be worked on. Good technique requires the entire body.
Posted on 10/1/15 at 4:30 pm to Hu_Flung_Pu
Obviously
Posted on 10/1/15 at 4:33 pm to Hu_Flung_Pu
And everyone has a sticking point.
I think chains work better than bands for the lifters that don't use bench shirts or the the single poly ply bench shirts.
Denim bench shirts and such bands work better for those lifters.
I think chains work better than bands for the lifters that don't use bench shirts or the the single poly ply bench shirts.
Denim bench shirts and such bands work better for those lifters.
This post was edited on 10/1/15 at 4:35 pm
Posted on 10/1/15 at 4:35 pm to lsucoonass
I don't think k I really struggle.with BP...I started lifting aga in in Jan after 10 years off. I'm 41 and weigh 185...I could barely get 200 up a couple of times when I started in january
Posted on 10/1/15 at 4:42 pm to Tiger Ryno
You're making awesome progress.
I was mentioning sticking points more than anything.
After I tore more pec two years ago (only self therapy, no surgery) I couldn't do a push-up and could only bench the bar lol.
I'm about 230 now, I was 245. Hoping to be 190 by February
I was mentioning sticking points more than anything.
After I tore more pec two years ago (only self therapy, no surgery) I couldn't do a push-up and could only bench the bar lol.
I'm about 230 now, I was 245. Hoping to be 190 by February
Posted on 10/1/15 at 4:43 pm to lsucoonass
I've never used a bench shirt. Maybe try DC training if you get a plateau. That's when I got my strongest.
Posted on 10/1/15 at 4:48 pm to Hu_Flung_Pu
How strong did DC get you?
Posted on 10/1/15 at 4:51 pm to Hu_Flung_Pu
I don't use any supplements...I wear a belt only on squat sets over 285 and wrap my knees for those as well due to a herniated disk that has made my right leg smaller and weaker than.my left.
Posted on 10/1/15 at 4:55 pm to Tiger Ryno
Just started the 5/3/1 Beach Challenge. Need to mix things up a bit - im about 7 cycles in.
Page 13 of 15
Popular
Back to top
Follow TigerDroppings for LSU Football News