Thanks man, I appreciate that. I’m thinking of possibly running the Ext. Russian routine because I want to squat and bench twice a week. anyone have success on that?
No advice on the Russian routine over here, but it really is a slow moving program. Its not designed to get you 60 pounds on your bench or squat in 8 weeks or stuff like that. I think I’m quoting Jim here when I say that lifting isn’t a 8 week affair, its a whole life journey.
I firmly believe that. I’m just trying to figure out a way to put together my “journey” haha. I was thinking this:
Monday- Heavy SQ, Heavy BP (90%?)
Tuesday- ?
Wednesday- DL, OHP, Dips
Thursday- Pullups, Rows
Friday- Light SQ, Light BP (not sure what percentage of max could be)
[quote]bosoxschillfan38 wrote:
I firmly believe that. I’m just trying to figure out a way to put together my “journey” haha. I was thinking this:
Monday- Heavy SQ, Heavy BP (90%?)
Tuesday- ?
Wednesday- DL, OHP, Dips
Thursday- Pullups, Rows
Friday- Light SQ, Light BP (not sure what percentage of max could be)[/quote]
Please just pick a template of 5/3/1 and start doing it. You are spending way too much time starting threads and asking questions in the 5/3/1 thread. Pick one, and do it.
[quote]bosoxschillfan38 wrote:
I firmly believe that. I’m just trying to figure out a way to put together my “journey” haha. I was thinking this:
You need to determine where this “journey” is going to take you. If you want to be a competitive powerlifter, that is one thing. IF you want to compete against your buddies, that is another. IF you just want to workout and get stronger just because, thats cool too.
It was mentioned earlier, but damn near everything works for beginners if they work hard. It isnt uncommon for new lifters to put 50 lbs. on their bench in the first couple months. Ask an seasoned lifter how long it would take to make that same gain.
Wendler’s 531 addesses that. It is for the lifter that is serious in his commitment to the gym, because if they implement the program properly, the real results do not come to fruition in the first week, the come to fruition in the last 8 weeks when you hit are hitting 50 more lbs than you did last year.
Though here is what i have learned about 531: if you are questioning it now before you even start, you wont stick with it long enough for it to work for you. You will find a program that fits your goals, run it, get results, hit a plateau, and switch it up again. 531 is programmed to address the plateau, and work around it. It is just too simple for some to understand sometimes.
You are the variable in your routine. Not the routine.
This is the sort of thing that holds many lifters back from reaching their potential.
-
Set a goal TODAY
-
Choose a training plan to follow TODAY (russian,5/3/1, world record holder plan)
-
Do that training plan for a solid 2-3 months, if your gaining…keep doing it till it stops working…then reset where you started the plan with lighter weight so you can work up to and past the gains you made
-
If the plan is not working after a solid 2-3 months, ask yourself why? Make changes and stick to them for 2-3 months…if you start making gains refer to #3, if you don’t refer to #4.
Do this for the rest of your life. It’s that simple, stop judging routines you’ve never done. Just put in the work.
[quote]bosoxschillfan38 wrote:
Ok I understand now. I was just getting frustrated. My power lifting buddies, all natural and drug free, keep criticizing this routine. One has a world record lift, weighs 205, squated 573, also benches mid 300’s and deadlifts over 600. Other one is squatting and deadlifting over 400 and benching close to 350. All they say is “your not gonna get your lifts up if your lifting sub maximal weight”. They keep flying up on weights. I don’t know, im just confused. I don’t know if I should keep going with this or switch. I really don’t know who to listen to or what to do. I’m just frustrated.[/quote]
I’d just listen to them - they sound like true winners.