[quote]VTBalla34 wrote:
Do enough assistance work to keep your mind and body strong…be smart about it…choose manly exercises…and you will not go wrong…[/quote]
sweet, can i do pulling movements on deadlift day? (pull ups, rows)
[quote]Brother Chris wrote:
[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.[/quote]
How exactly is this not 5/3/1?
[quote]jskrabac wrote:
[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. [/quote]
I suppose you can say that, but the principals aren’t Jim’s necessarily. Captain Kirk talks about the principals all the time and so does Jim…just not sure if people actually listen to Jim.
The principals are probably as old as the Soviet Union.
[quote]
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?[/quote]
There is not semantics, either it is 5/3/1 and designed by Jim…or it’s not.
can i do pulling movements on deadlift day? (pull ups, rows)
[quote]zackysmith wrote:
can i do pulling movements on deadlift day? (pull ups, rows) [/quote]
yes if you want to.
then you would probably split it up like this:
mp + shoulders and biceps.
squat + quads and hams.
bench + chest and triceps.
deadlift + lats and upperback.
As many have said, if you are not using the 5,3,1 progression system on the main lifts
then you arent doing 5,3,1. but just another upper/lower or 4split.
[quote]zackysmith wrote:
can i do pulling movements on deadlift day? (pull ups, rows) [/quote]
Yeah. I do a set of pull ups for every set of my main workout and usually do 25 before I start.
For leg days I do 5x10 of hyper extensions before the main exercise and one set for every set of the main lift. That way I can catch up my hamstrings up to par with my quads.
Pull ups are like push ups…do them all the time and you won’t be upset. Don’t do them…might regret it.
[quote]florelius wrote:
[quote]zackysmith wrote:
can i do pulling movements on deadlift day? (pull ups, rows) [/quote]
yes if you want to.
then you would probably split it up like this:
mp + shoulders and biceps.
squat + quads and hams.
bench + chest and triceps.
deadlift + lats and upperback.
As many have said, if you are not using the 5,3,1 progression system on the main lifts
then you arent doing 5,3,1. but just another upper/lower or 4split.
[/quote]
that sounds good, yea i will be using the 5 3 1 with the right percentages each week and deload on week 4
[quote]zackysmith wrote:
[quote]florelius wrote:
[quote]zackysmith wrote:
can i do pulling movements on deadlift day? (pull ups, rows) [/quote]
yes if you want to.
then you would probably split it up like this:
mp + shoulders and biceps.
squat + quads and hams.
bench + chest and triceps.
deadlift + lats and upperback.
As many have said, if you are not using the 5,3,1 progression system on the main lifts
then you arent doing 5,3,1. but just another upper/lower or 4split.
[/quote]
that sounds good, yea i will be using the 5 3 1 with the right percentages each week and deload on week 4[/quote]
Okay then you should be fine.
[quote]jskrabac wrote:
Just gonna throw this pic out there and let you figure out for yourself how humorous your post is…[/quote]
Nice yoke!
OP:
Buy the book, read all of Jim’s articles (here, EliteFTS or wherever you can find them), and just train man. The answers will come to you quickly enough.
[quote]sparkskk wrote:
[quote]jskrabac wrote:
Just gonna throw this pic out there and let you figure out for yourself how humorous your post is…[/quote]
Nice yoke!
OP:
Buy the book, read all of Jim’s articles (here, EliteFTS or wherever you can find them), and just train man. The answers will come to you quickly enough. [/quote]
Thanks mate, got the flu so starting strong with 5 3 1 hopefully in a day or 2
Buy the book. Its worth it. I notice gains come a bit slower than Starrs 5x5, but I wasnt able to do other training really at all on starrs program, I am able to do martial arts and conditioning at a high frequency on Wendlers. I have also made consistant gains and have not stalled out since I started the program in November.
FWIW, I now LOVE high rep dumbell rows. They really put some size on my upper back and increased my grip strength quite a bit.
[quote]zackysmith wrote:
[quote]sparkskk wrote:
[quote]jskrabac wrote:
Just gonna throw this pic out there and let you figure out for yourself how humorous your post is…[/quote]
Nice yoke!
OP:
Buy the book, read all of Jim’s articles (here, EliteFTS or wherever you can find them), and just train man. The answers will come to you quickly enough. [/quote]
Thanks mate, got the flu so starting strong with 5 3 1 hopefully in a day or 2[/quote]
Flu? Go train man!
I assume you read this:
[quote]canada wrote:
[quote]zackysmith wrote:
[quote]sparkskk wrote:
[quote]jskrabac wrote:
Just gonna throw this pic out there and let you figure out for yourself how humorous your post is…[/quote]
Nice yoke!
OP:
Buy the book, read all of Jim’s articles (here, EliteFTS or wherever you can find them), and just train man. The answers will come to you quickly enough. [/quote]
Thanks mate, got the flu so starting strong with 5 3 1 hopefully in a day or 2[/quote]
Flu? Go train man!
I assume you read this:
[/quote]
Back to training today! yea ive read all that, gonna start my program today, got squat day today, im ready to gain some serious strength
Honestly, if you want to be strong in general, don’t be a powerlifter. Do olympic weightlifting instead. Those guys are the REAL deal.
I mean seriously, look at Scot Mendelson. Do you know why he can bench press 715 pounds RAW? Because he looks like a f0cking gorilla. As much as his Central Nervous System is much more efficient than most people (who are pathetic), he’s still big as hell.
A powerlifter is basically a bodybuilder with BETTER technique in the powerlifts who has less inclination to eat a healthy diet (as a superheavyweight).
Go to youtube and compare Taner Sagir to <insert whatever powerlifter’s name in here>. Do that, and tell me whom you would like to be.
Powerlifting is a pathetic sport. There is a reason why weightlifting is in the olympics and powerlifting is not.
Unless they take off that multi-ply bench press crap, this sport is worth shit. The only powerlifters that I truly recognize to be truly elite are the champions of IPF. Everyone else is just a fatass loser who happens to have better technique and a “slightly” more efficient central nervous system than most pretty-boy bodybuilders their size.
lol.
[quote]ViKtoricus wrote:
Honestly, if you want to be strong in general, don’t be a powerlifter. Do olympic weightlifting instead. Those guys are the REAL deal.
I mean seriously, look at Scot Mendelson. Do you know why he can bench press 715 pounds RAW? Because he looks like a f0cking gorilla. As much as his Central Nervous System is much more efficient than most people (who are pathetic), he’s still big as hell.
A powerlifter is basically a bodybuilder with BETTER technique in the powerlifts who has less inclination to eat a healthy diet (as a superheavyweight).
Go to youtube and compare Taner Sagir to <insert whatever powerlifter’s name in here>. Do that, and tell me whom you would like to be.
Powerlifting is a pathetic sport. There is a reason why weightlifting is in the olympics and powerlifting is not.
Unless they take off that multi-ply bench press crap, this sport is worth shit. The only powerlifters that I truly recognize to be truly elite are the champions of IPF. Everyone else is just a fatass loser who happens to have better technique and a “slightly” more efficient central nervous system than most pretty-boy bodybuilders their size.
lol.[/quote]
Didn’t you write an article on Elite a couple weeks ago? 
[quote]ViKtoricus wrote:
Honestly, if you want to be strong in general, don’t be a powerlifter. Do olympic weightlifting instead. Those guys are the REAL deal.
I mean seriously, look at Scot Mendelson. Do you know why he can bench press 715 pounds RAW? Because he looks like a f0cking gorilla. As much as his Central Nervous System is much more efficient than most people (who are pathetic), he’s still big as hell.
A powerlifter is basically a bodybuilder with BETTER technique in the powerlifts who has less inclination to eat a healthy diet (as a superheavyweight).
Go to youtube and compare Taner Sagir to <insert whatever powerlifter’s name in here>. Do that, and tell me whom you would like to be.
Powerlifting is a pathetic sport. There is a reason why weightlifting is in the olympics and powerlifting is not.
Unless they take off that multi-ply bench press crap, this sport is worth shit. The only powerlifters that I truly recognize to be truly elite are the champions of IPF. Everyone else is just a fatass loser who happens to have better technique and a “slightly” more efficient central nervous system than most pretty-boy bodybuilders their size.
lol.[/quote]
to be honest i use to train like a “bodybuilder” for around a year, i enjoyed seeing my body change from fat/skinny, to muscular and decent. since training with powerlifting programs i have gotten bigger than i thought i would considering i just wanted to get stronger, so powerlifting has done a lot of good things for me strength and size wise. i love olympic lifters, i dont compare either of them, but i think it suits me better and even my personality doing powerlifting. i thought scott mendelson was a powerlifter? lol
[quote]ViKtoricus wrote:
Honestly, if you want to be strong in general, don’t be a powerlifter. Do olympic weightlifting instead. Those guys are the REAL deal.
I mean seriously, look at Scot Mendelson. Do you know why he can bench press 715 pounds RAW? Because he looks like a f0cking gorilla. As much as his Central Nervous System is much more efficient than most people (who are pathetic), he’s still big as hell.
A powerlifter is basically a bodybuilder with BETTER technique in the powerlifts who has less inclination to eat a healthy diet (as a superheavyweight).
Go to youtube and compare Taner Sagir to <insert whatever powerlifter’s name in here>. Do that, and tell me whom you would like to be.
Powerlifting is a pathetic sport. There is a reason why weightlifting is in the olympics and powerlifting is not.
Unless they take off that multi-ply bench press crap, this sport is worth shit. The only powerlifters that I truly recognize to be truly elite are the champions of IPF. Everyone else is just a fatass loser who happens to have better technique and a “slightly” more efficient central nervous system than most pretty-boy bodybuilders their size.
lol.[/quote]
Stupid powerlifters. Think they are tough and strong. They cant do shit!
I’m glad you guys didn’t take my post that seriously! I was doing it for humor and I apologize to anyone who got offended!
[quote]ViKtoricus wrote:
I’m glad you guys didn’t take my post that seriously! I was doing it for humor and I apologize to anyone who got offended!
:)[/quote]
Oh…well, then I wouldn’t drink your lemonade. 
[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]
what do you mean?? i can do pull ups and rows twice a week?