I’ll be running this in the Fall once grad school starts. Should be fun - the template looks right up my alley
Progression plan looks good, been wanting to make my own program with Prilipen’s chart but was not sure how to make the weekly progressions. Fixes my main complaint about 5/3/1 in that most weeks have multiple work sets of about the same weight. Just 1 top set isn’t enough for most lifts. Need to experiment with blocks from 4-8 weeks and see what length works best for me.
[quote]sufiandy wrote:
Progression plan looks good, been wanting to make my own program with Prilipen’s chart but was not sure how to make the weekly progressions. Fixes my main complaint about 5/3/1 in that most weeks have multiple work sets of about the same weight. Just 1 top set isn’t enough for most lifts. Need to experiment with blocks from 4-8 weeks and see what length works best for me.[/quote]
I know Jim is working on something to “fix” this for guys who want a more block approach to 5/3/1. I’ve toyed with the idea of doing 3 work sets with the top weight of the day for 5/3/1. If my squat day looked like this, this is how I would run it.
145x5
235x3
325x1
415x1
3x3@505
Instead of doing the lower %'s I would save the work for the top set.
Again, if anyone needs some ideas on this, let me know. I’m already making some tweaks as I go with it.
[quote]mjrhodes2 wrote:
[quote]sufiandy wrote:
Progression plan looks good, been wanting to make my own program with Prilipen’s chart but was not sure how to make the weekly progressions. Fixes my main complaint about 5/3/1 in that most weeks have multiple work sets of about the same weight. Just 1 top set isn’t enough for most lifts. Need to experiment with blocks from 4-8 weeks and see what length works best for me.[/quote]
I know Jim is working on something to “fix” this for guys who want a more block approach to 5/3/1. I’ve toyed with the idea of doing 3 work sets with the top weight of the day for 5/3/1. If my squat day looked like this, this is how I would run it.
145x5
235x3
325x1
415x1
3x3@505
Instead of doing the lower %'s I would save the work for the top set.
Again, if anyone needs some ideas on this, let me know. I’m already making some tweaks as I go with it.[/quote]
I had been considering taking this approach for the squat and bench, for 5/3/1. I’m not going to do it for deads since my DL progresses nicely and I’ve got an old L 4/5 herniation that doesn’t like too much deadlift volume.
What do you think about warming up with the same weights, but dropping the reps? For example on the 5s weeks on bench go
205-3
225-3
255 3*5
So what is wrong with Wendler’s 5/3/1 that people keep changing it?
This is about getting strong, slowly, and with results. So what makes anyone think this is better?
For fuck sakes the guy gives you all a strengh training for dummies, and all the dummies try to fuck it up.
Just do the 5/3/1 and get fucking stronger and thank the fucking guy!
[quote]Big Bencher wrote:
So what is wrong with Wendler’s 5/3/1 that people keep changing it?
This is about getting strong, slowly, and with results. So what makes anyone think this is better?
For fuck sakes the guy gives you all a strengh training for dummies, and all the dummies try to fuck it up.
Just do the 5/3/1 and get fucking stronger and thank the fucking guy![/quote]
Nothing wrong with 5/3/1, its great. Not better or worse just putting up something positive for anyone interested.
Big Bencher, Well said.
Thank you Jim Wendler.
I am doing the program that Jim talks about on page 61 of the 2nd edition of
5/3/1.
Press and deadlift twice a week ( Mondays and Fridays) then Bench and Squat once that same week
( wednesdays) then the next week reverse the order and Bench and Squat Mondays and Fridays and Press and Deadlift on that Wednesday. Do the assistance work as Jim describes and all is good to go.
Jim also has a list of Exercise substitutions for upper and lower body assistance lifts on page 68 for those who want to pick and choose for the different upper and lower body assistance lifts to go with the 4 main lifts that Jim has for 5/3/1 the simplest and most effective training system for raw strength.
Thanks again Jim.
Bryan
[quote]Big Bencher wrote:
So what is wrong with Wendler’s 5/3/1 that people keep changing it?
This is about getting strong, slowly, and with results. So what makes anyone think this is better?
For fuck sakes the guy gives you all a strengh training for dummies, and all the dummies try to fuck it up.
Just do the 5/3/1 and get fucking stronger and thank the fucking guy![/quote]
how much you bench with that big gut big bencher?
[quote]mjrhodes2 wrote:
[quote]sufiandy wrote:
Progression plan looks good, been wanting to make my own program with Prilipen’s chart but was not sure how to make the weekly progressions. Fixes my main complaint about 5/3/1 in that most weeks have multiple work sets of about the same weight. Just 1 top set isn’t enough for most lifts. Need to experiment with blocks from 4-8 weeks and see what length works best for me.[/quote]
I know Jim is working on something to “fix” this for guys who want a more block approach to 5/3/1. I’ve toyed with the idea of doing 3 work sets with the top weight of the day for 5/3/1. If my squat day looked like this, this is how I would run it.
145x5
235x3
325x1
415x1
3x3@505
Instead of doing the lower %'s I would save the work for the top set.
Again, if anyone needs some ideas on this, let me know. I’m already making some tweaks as I go with it.[/quote]
I’m doing something similar, but over a 12 week period with one deload week in week 6. I started with sets of 5 at 75% and have been adding 3% per week while playing with the sets and reps to keep things in line with Prilipen’s chart. Following the deload week, I’m dropping down to 80% and working my way back up (so I guess it is really two blocks, or waves, or whatever you want to call it). I’m also allowing myself some autoregulation. If I feel good on a particular day, I’ll do an extra set, so long as I don’t go over the top end of the total reps listed in Prilipen’s chart. I’ll also occasionally take my final set for an extra rep or two, but never come close to missing.
I’ve just finished the third week and so far things seem to be going well. I’m responding well to the extra volume that isn’t present in 5/3/1, but it isn’t so much volume that it is burning me out and beating me up (like Sheiko did). Being 34, I have to be careful with this. If things keep progressing, my goals are to set some rep prs in weeks 5 and 12.
This program is kicking my ass (In a good way)
[quote]RampantBadger wrote:
This program is kicking my ass (In a good way)[/quote]
Which week are you in and how do you feel your progress so far? What rep test did you choose on Week 4? Do you wave the intensity of the assistance work somehow or jsut go by feel that day?
I’d appreciate responses and/or if Matt chimes in. I’m def looking into running this pretty soon
[quote]Bryan Breeden wrote:
Big Bencher, Well said.
Thank you Jim Wendler.
I am doing the program that Jim talks about on page 61 of the 2nd edition of
5/3/1.
Press and deadlift twice a week ( Mondays and Fridays) then Bench and Squat once that same week
( wednesdays) then the next week reverse the order and Bench and Squat Mondays and Fridays and Press and Deadlift on that Wednesday. Do the assistance work as Jim describes and all is good to go.
Jim also has a list of Exercise substitutions for upper and lower body assistance lifts on page 68 for those who want to pick and choose for the different upper and lower body assistance lifts to go with the 4 main lifts that Jim has for 5/3/1 the simplest and most effective training system for raw strength.
Thanks again Jim.
Bryan
[/quote]
Great to know. I had come to this conclusion since once a week for a lifter seemed to little. After I finish regular progressive overload, I will give this a few cycles as writen and see how it turns out.
[quote]mlekava000 wrote:
[quote]RampantBadger wrote:
This program is kicking my ass (In a good way)[/quote]
Which week are you in and how do you feel your progress so far? What rep test did you choose on Week 4? Do you wave the intensity of the assistance work somehow or jsut go by feel that day?
I’d appreciate responses and/or if Matt chimes in. I’m def looking into running this pretty soon[/quote]
Am making good progress and feeling strong, currently in the 5th week. Did 225 for the bench press but otherwise just took a deload -only used machines and stopped 2 reps short of failure.
For assistance I just go by feel/time constraints, have actually been really cranking up the volume for arms and one back or rear delt move. Will do something like 10x10 with 20 secs rest, very light weight to finish with big pump.
Finishing with the magic pumps is a must! I don’t leave the gym till I can’t bend my arms ha ;).
I actually asked Matt on the Elie Q&A and he answered right away. Great guy. I already made a spreadsheet with the program and looks good on paper. We’ll see how it all pans out.
I was thinking about doing this program too but looking at his log did he stop doing it? I might change a little at the end, I wanted to try a 6 week block instead of the 3 week block 5/3/1 uses (not counting deloads).
@ Rampantbadger: Do you calculate your weights off of your true 1rm or do you use 90% as in 5,3,1?
[quote]florelius wrote:
@ Rampantbadger: Do you calculate your weights off of your true 1rm or do you use 90% as in 5,3,1?[/quote]
Matt answered this in the first page but I didn’t understand his answer. Each day is a small range for weight such as 70-73% so what I would do is find whatever max puts you at a doable weight for the lower percentage each day, then you can adjust the sets to the higher end of the range if it ends up being too light or you want more of a challenge. If you do 5 sets, they are not all the same weight, just within that 3% range.
[quote]florelius wrote:
@ Rampantbadger: Do you calculate your weights off of your true 1rm or do you use 90% as in 5,3,1?[/quote]
I’m using current training maxes but have switched to 90% for deads to stop feeling too banged up
I’m planning on using this for squats leading up to a meet. I haven’t ran anything like this yet and would like to know if anyone has and what their results were.
As far as I can tell from his EFS log, Matt isn’t running his own program.
What gives?