Been following 5/3/1 since about mid March (~14 weeks). My primary concern here is my bench and frequency. My deadlift and squat have been moving at a “happy” pace. I’m a complete beginner who began with some awful tutorage at a crossfit box and then finally moved over to a gym to follow more strength related goals. Overall, probably been lifting for about 8months in total. I’m 5’7" @ ~215lbs.
I’m a huge lurker and probably read more than I should and become nearly paralyzed by all the options.
I’ve been running the following with Boring But Big (5x10 @ 50-60%) plus an assistance or two.
Put the Power Clean first. Also, I assume you are doing some kind of conditioning, jump/throw work.
What you wrote is only and should only be a 6 week snapshot (this has been written many times) so the lifting schedule above is fine. Remember that you now equate strength with frequency - what makes you stronger is actually getting stronger, not just trying to jam more shit in the program. Strength is going to be gained by consistently kicking ass in many areas for decades.
I haven’t been doing too much conditioning work to be completely honest. I just started working out in the mornings due to work/life schedule (it’s been rough) but am well aware I need to get back on top of it.
I was only doing prowler pushes, but will look into some jump/throw work instead.
[quote]Jim Wendler wrote:
Remember that you now equate strength with frequency - what makes you stronger is actually getting stronger, not just trying to jam more shit in the program. Strength is going to be gained by consistently kicking ass in many areas for decades. [/quote]
I don’t believe that strength = frequency, but are they not related? I imagine there ends up being a reason some alternative programs suggest bench two/three times a week versus once.
[quote]grimfo wrote:
I haven’t been doing too much conditioning work to be completely honest. I just started working out in the mornings due to work/life schedule (it’s been rough) but am well aware I need to get back on top of it.
I was only doing prowler pushes, but will look into some jump/throw work instead.
[quote]Jim Wendler wrote:
Remember that you now equate strength with frequency - what makes you stronger is actually getting stronger, not just trying to jam more shit in the program. Strength is going to be gained by consistently kicking ass in many areas for decades. [/quote]
I don’t believe that strength = frequency, but are they not related? I imagine there ends up being a reason some alternative programs suggest bench two/three times a week versus once.
[/quote]
You are missing the point. Bluntly: adding more shit to a program that works will not make you stronger. Benching 3x a week is a different program with different approach. Don’t compare. If you want to do 2-3x a week, get on that program.
Go to the gym to be the best that day.
5/3/1 with bbb is just that. You add assistance, IF NEEDED. Concentrate on the meat of the program instead of worrying about assistance. Oh, don’t fuck with the TM. If you can add assistance after using 75-80% bbb for the next year, you are better man then I.
[quote]grimfo wrote:
I haven’t been doing too much conditioning work to be completely honest. I just started working out in the mornings due to work/life schedule (it’s been rough) but am well aware I need to get back on top of it.
I was only doing prowler pushes, but will look into some jump/throw work instead.
[quote]Jim Wendler wrote:
Remember that you now equate strength with frequency - what makes you stronger is actually getting stronger, not just trying to jam more shit in the program. Strength is going to be gained by consistently kicking ass in many areas for decades. [/quote]
I don’t believe that strength = frequency, but are they not related? I imagine there ends up being a reason some alternative programs suggest bench two/three times a week versus once.
[/quote]
You are missing the point. Bluntly: adding more shit to a program that works will not make you stronger. Benching 3x a week is a different program with different approach. Don’t compare. If you want to do 2-3x a week, get on that program.
Go to the gym to be the best that day.
5/3/1 with bbb is just that. You add assistance, IF NEEDED. Concentrate on the meat of the program instead of worrying about assistance. Oh, don’t fuck with the TM. If you can add assistance after using 75-80% bbb for the next year, you are better man then I.[/quote]