Also Jim Wendler recomends in the book that you start out with “ridicously” light weights, adding just a little weight for each week 
[quote]zackysmith wrote:
[quote]Brother Chris wrote:
[quote]zackysmith wrote:
sweet. what about for the whole program? i feel my shoulders take a bit off my pull ups and would be better on bench day[/quote]
What the hell are you talking about, now? You do shoulders on shoulder day. Pull ups aren’t a main lift, and do pull ups or rows on both bench and shoulder day. You should really fork over the 20 bucks and get the book. Simple questions like these are answered in the book.
You should do a pull set for every push set of your main lift.[/quote]
i know mate, im not stupid, it says do pull ups after military press and rows after bench, i said can i do pull ups on bench day and rows on military day. after the main lift[/quote]
Actually you can do pull ups or rows on both days.
[quote]zackysmith wrote:
[quote]JonDoh wrote:
Buy the book [/quote]
i just might have too[/quote]
You haven’t bought the book? Morality issues aside, don’t you think the guidance it would give may be worth $20 given that you plan to spend > 100 hours doing the program?
[quote]JonDoh wrote:
Buy the book [/quote]
This…all questions are answered…you are now living South of Vag…hopefully you will move north…
[quote]OBoile wrote:
[quote]zackysmith wrote:
[quote]JonDoh wrote:
Buy the book [/quote]
i just might have too[/quote]
You haven’t bought the book? Morality issues aside, don’t you think the guidance it would give may be worth $20 given that you plan to spend > 100 hours doing the program?[/quote]
i know i need to get on it, this week for sure
[quote]Brother Chris wrote:
[quote]zackysmith wrote:
[quote]Brother Chris wrote:
[quote]zackysmith wrote:
sweet. what about for the whole program? i feel my shoulders take a bit off my pull ups and would be better on bench day[/quote]
What the hell are you talking about, now? You do shoulders on shoulder day. Pull ups aren’t a main lift, and do pull ups or rows on both bench and shoulder day. You should really fork over the 20 bucks and get the book. Simple questions like these are answered in the book.
You should do a pull set for every push set of your main lift.[/quote]
i know mate, im not stupid, it says do pull ups after military press and rows after bench, i said can i do pull ups on bench day and rows on military day. after the main lift[/quote]
Actually you can do pull ups or rows on both days.[/quote]
sweet! thanks
[quote]JonDoh wrote:
Also Jim Wendler recomends in the book that you start out with “ridicously” light weights, adding just a little weight for each week [/quote]
yea i am im starting around 10-20kg lower than my actual 1RM
Just gonna throw this pic out there and let you figure out for yourself how humorous your post is…
[quote]florelius wrote:
to make it easy for you, here is two sample templates.
mp day:
mp: 5,3,1.
a pressing movement: totalt of 50reps.
a pulling movement: totalt of 50reps.
squat day:
squat: 5,3,1.
a quad movement: a total of 50reps.
a hamstring movement: a totalt of 50reps.
bench day:
bench: 5,3,1.
a pressing movement: a total of 50reps.
a pulling movement: a total of 50reps.
deadlift day:
lowerback: a total of 50reps.
abs: a total of 50reps.
or this.
mp day:
mp: 5,3,1.
a pressing movement: a total of 30reps.
2 pulling movements: a total of 30reps each.
squat day:
squat: 5,3,1.
quads: a total of 30reps.
hamstrings: a total of 30reps.
lowerback: a total of 50reps.
bench day:
bench: 5,3,1.
a pressing movement: a total of 30reps.
2 pulling movements: a total of 30reps each.
deadlift day:
deadlift: 5,3,1.
quads: a total of 30reps.
hamstrings: a total of 30reps.
abs: a total of 50reps.
Hope that was any help.[/quote]
this is perfect! thanks alot
[quote]zackysmith wrote:
[quote]florelius wrote:
to make it easy for you, here is two sample templates.
mp day:
mp: 5,3,1.
a pressing movement: totalt of 50reps.
a pulling movement: totalt of 50reps.
squat day:
squat: 5,3,1.
a quad movement: a total of 50reps.
a hamstring movement: a totalt of 50reps.
bench day:
bench: 5,3,1.
a pressing movement: a total of 50reps.
a pulling movement: a total of 50reps.
deadlift day:
lowerback: a total of 50reps.
abs: a total of 50reps.
or this.
mp day:
mp: 5,3,1.
a pressing movement: a total of 30reps.
2 pulling movements: a total of 30reps each.
squat day:
squat: 5,3,1.
quads: a total of 30reps.
hamstrings: a total of 30reps.
lowerback: a total of 50reps.
bench day:
bench: 5,3,1.
a pressing movement: a total of 30reps.
2 pulling movements: a total of 30reps each.
deadlift day:
deadlift: 5,3,1.
quads: a total of 30reps.
hamstrings: a total of 30reps.
abs: a total of 50reps.
Hope that was any help.[/quote]
this is perfect! thanks alot[/quote]
Except that is not 5/3/1.
^What does that even mean? 5/3/1 is simply a template for how you perform the core lift on the day…after that, Wendler himself says do whatever the fuck you want…but here are some cool templates. Looks exactly like 5/3/1 to me.
it is 5 3 1
[quote]jskrabac wrote:
^What does that even mean? 5/3/1 is simply a template for how you perform the core lift on the day…after that, Wendler himself says do whatever the fuck you want…but here are some cool templates. Looks exactly like 5/3/1 to me. [/quote]
WROooooooonnnngggggggggggg…unless you mean “5-3-1 is comprised of 4 week wave loading schemes with Week 1 being a 5, 5, 5+ week…Week 2 being a 3, 3, 3+ Week…and Week 3 being a 5, 3, 1+ Week…with a deload in Week 4…this would be one mesocycle…increase your training weights by no more than 5 pounds for upper body and 10 pounds for lower body lifts for the following mesocycle…oh yeah and each week is based on a certain percentage of your training weight…and oh yeah, figure out your training weight by taking 90% of your actual max, so you don’t stall out for a long time…oh yeah and don’t be a pussy and stay North of Vag”…
If that’s what you meant, then yeah, you’re right, 5-3-1 is exactly like that…
Just buy the god damned book…its $20
[quote]VTBalla34 wrote:
[quote]jskrabac wrote:
^What does that even mean? 5/3/1 is simply a template for how you perform the core lift on the day…after that, Wendler himself says do whatever the fuck you want…but here are some cool templates. Looks exactly like 5/3/1 to me. [/quote]
WROooooooonnnngggggggggggg…unless you mean “5-3-1 is comprised of 4 week wave loading schemes with Week 1 being a 5, 5, 5+ week…Week 2 being a 3, 3, 3+ Week…and Week 3 being a 5, 3, 1+ Week…with a deload in Week 4…this would be one mesocycle…increase your training weights by no more than 5 pounds for upper body and 10 pounds for lower body lifts for the following mesocycle…oh yeah and each week is based on a certain percentage of your training weight…and oh yeah, figure out your training weight by taking 90% of your actual max, so you don’t stall out for a long time…oh yeah and don’t be a pussy and stay North of Vag”…
If that’s what you meant, then yeah, you’re right, 5-3-1 is exactly like that…
Just buy the god damned book…its $20[/quote]
You mean complex scientific studies compiled into decades worth of tried and true principals isn’t just a template of how to do core lifts, freak.
[quote]VTBalla34 wrote:
[quote]jskrabac wrote:
^What does that even mean? 5/3/1 is simply a template for how you perform the core lift on the day…after that, Wendler himself says do whatever the fuck you want…but here are some cool templates. Looks exactly like 5/3/1 to me. [/quote]
WROooooooonnnngggggggggggg…unless you mean “5-3-1 is comprised of 4 week wave loading schemes with Week 1 being a 5, 5, 5+ week…Week 2 being a 3, 3, 3+ Week…and Week 3 being a 5, 3, 1+ Week…with a deload in Week 4…this would be one mesocycle…increase your training weights by no more than 5 pounds for upper body and 10 pounds for lower body lifts for the following mesocycle…oh yeah and each week is based on a certain percentage of your training weight…and oh yeah, figure out your training weight by taking 90% of your actual max, so you don’t stall out for a long time…oh yeah and don’t be a pussy and stay North of Vag”…
If that’s what you meant, then yeah, you’re right, 5-3-1 is exactly like that…
Just buy the god damned book…its $20[/quote]
Yes. That is exactly what I meant. That is the “template” I’m referring to…the progression week to week and the fact that you go to the gym knowing exactly how much weight you will be using each set. I own the book and am currently doing 5/3/1…although, I’m not following one of his specific programs for accessory work.
I guess that means I’m not doing 5/3/1 either? =P
I hope you were just teasing me here and not really trying to bust my balls.
[quote]Brother Chris wrote:
You mean complex scientific studies compiled into decades worth of tried and true principals isn’t just a template of how to do core lifts, freak.[/quote]
I thought it was just a culmination of Wendler’s own experience in his lifting career…not really complex or scientific. Or are you referring to something else? I am unaware of studies that have been compiled specifically leading to the conclusion that the 5/3/1 template is optimal.
I do not wish to debate semantics as to what qualifies a particular lifting program as worthy of the title “5/3/1”…as long as we are both getting stronger =) In any case, can we agree that OP asked a very silly question?
I was really talking about how the original guy had the “template” laid out was nothing more than just saying “do 5-3-1 for your main lifts”…this wasn’t clear to me that the poster actually understood HOW to do 5-3-1 for the main lifts…
Agree assistance work is just that–a lot of days I just go into the gym and get my big lift done and get out…
I don’t think OP has an appreciation for that and why he needs to buy the book…
[quote]VTBalla34 wrote:
I was really talking about how the original guy had the “template” laid out was nothing more than just saying “do 5-3-1 for your main lifts”…this wasn’t clear to me that the poster actually understood HOW to do 5-3-1 for the main lifts…
Agree assistance work is just that–a lot of days I just go into the gym and get my big lift done and get out…
I don’t think OP has an appreciation for that and why he needs to buy the book…[/quote]
relax im buying it soon lol
[quote]VTBalla34 wrote:
I was really talking about how the original guy had the “template” laid out was nothing more than just saying “do 5-3-1 for your main lifts”…this wasn’t clear to me that the poster actually understood HOW to do 5-3-1 for the main lifts…
Agree assistance work is just that–a lot of days I just go into the gym and get my big lift done and get out…
I don’t think OP has an appreciation for that and why he needs to buy the book…[/quote]
im well aware of how the 5 3 1 system works, ive read it up before, so you guys think do that then do whatever assistance you want that you think helps you? is that what wendler says, until i “buy the book”
Do enough assistance work to keep your mind and body strong…be smart about it…choose manly exercises…and you will not go wrong…