[quote]LiveFromThe781 wrote:
maybe eat more.[/quote]
x2.
[quote]Cephalic_Carnage wrote:
ragingbassist wrote:
well, you could buy the ebook or you could research it on elitefts.com
Read through some of the training logs.
I pretty much summed the entire plan up for you though.
You pick 1 compound lift and do that lift once a week for 3 weeks. the first week you work your way up to a 5 rep max, week 2 a 3 rep max then week 3 a 1 rep max. No, you don’t !? You completely forgot about the reduced max, the percentages used each week etc, going for a rep-max on the last set etc… Frequency on the original 5/3/1 is also different… (3 workouts per week, 4 total workouts per cycle, so the frequency is actually lower than 1/week… But of course that can be changed, like Kroc has done among others) What you’ve described has little to do with Wendler 5/3/1, or did I misread and you were referring to something else? Anyway, OP will need an actual write-up or one of the books. 4’th week is deload. then you pick another exercise to do the same thing with. You can stick to the same exercise for a long time on that program and progress just fine…
You do 1 big lift
then an accessory to that lift
then an assistance exercise.
this goes for squats and deads.
It works very well. I’d recommend it. Lots of different assistance templates out there, too 
i’m currently doing the 5-3-1 myself. I just came out of a westside split which I did the past 3 months. It got all my lifts up significantly. I’ll go back to that after 3 cycles of 5-3-1
good luck with the bench man. It will come
[/quote]
Well, I should have restated my response. true I am not doing the “REAL” 5-3-1 program by Wendler. I am indeed manipulating the 5-3-1 program different way. It’s a bastardized version that i really like doing.
I do 4 days- Squat, Bench, Deadlift, Shoulder
I pick 1 compound lift and stick with that lift for only 4 weeks. then I do another variation of that compound lift for another 4 weeks.
when doing my lifting, I say fuck the exact % of what you should be lifting and go balls out for a 5 rep max, 3, and 1. I usually do 5-6 working sets sometimes 7. I keep a log of my lift from the past and look to beat it the next cycle through. usually 2 months later or sometimes 8 if i go back to westside splits for a while.
I’ll do one accessory exercise at 4 sets for 6 reps. gradually upping those weights by 5 lbs. every few weeks so i’m on a continual move up in weights
then one assistance exercise 3-4 sets of 6 reps.
You might like to try that variation sometime Carnage. I like it, and it works for me. might not work for you thought. OP, I would highly recommend my version or researching the “Real” one and doing it.
I recommend buying the book. It is well worth the $$$ OP
[quote]ragingbassist wrote:
Well, I should have restated my response. true I am not doing the “REAL” 5-3-1 program by Wendler. I am indeed manipulating the 5-3-1 program different way. It’s a bastardized version that i really like doing.
I do 4 days- Squat, Bench, Deadlift, Shoulder
I pick 1 compound lift and stick with that lift for only 4 weeks. then I do another variation of that compound lift for another 4 weeks.
when doing my lifting, I say fuck the exact % of what you should be lifting and go balls out for a 5 rep max, 3, and 1. I usually do 5-6 working sets sometimes 7. I keep a log of my lift from the past and look to beat it the next cycle through. usually 2 months later or sometimes 8 if i go back to westside splits for a while.
I’ll do one accessory exercise at 4 sets for 6 reps. gradually upping those weights by 5 lbs. every few weeks so i’m on a continual move up in weights
then one assistance exercise 3-4 sets of 6 reps.
You might like to try that variation sometime Carnage. I like it, and it works for me. might not work for you thought. OP, I would highly recommend my version or researching the “Real” one and doing it.
[/quote] Ah, gotcha. I’m using Wendler’s version partially because coming from bodybuilding I’ve done literally no 1-3 rep maxing…
So the submaximal-effort type stuff or whatever it’s called which Wendler is basing his program on seemed like a good idea to ease into things.
Wendler’s stuff with only 3 work sets (well, to me it’s one work-set as only the last one is really difficult) and ramping up it feels a lot like standard BB stuff with a twist(intensity cycling).
I’m trying out marauder’s 55 and 33 variants on front-squats “on the side” for a few months (or maybe I’ll keep doing things that way afterwards), and once I have a few more Wendler cycles under my belt I may give your variant a go.
Thanks for the clarification. [quote]
I recommend buying the book. It is well worth the $$$ OP
[/quote]
x2
[quote]AshyLarry wrote:
LiveFromThe781 wrote:
maybe eat more.
x2.
[/quote]
Ok, that’s mandatory anyway lol