Hi, i won’t be typing much just to say hi.
I saw a guy lifting some unbelieveable weight in work gym, and i figured i want to try my hand at that. So he told me sign up here and buy the 5/3/1 book, which i shall be doing post haste.
Apparently the book is straight forward, but i was informed i could post and recieve answers, so i would be most obliged. I want to get started like today it looks like it’s alot of fun and he seemed to enjoy it !
Well that’s about it for now.
-Steve
Good to see you getting motivated by a strong guy out there, do you have any experience in the weight room at all? If so, how much and what kind? If not, welcome to the iron, work hard, and it’ll treat you well.
[quote]hungry4more wrote:
Good to see you getting motivated by a strong guy out there, do you have any experience in the weight room at all? If so, how much and what kind? If not, welcome to the iron, work hard, and it’ll treat you well. [/quote]
Nah not much, this guy is monstrous, his arms are bigger than my thighs he is just HUGE words cannot really do that guy justice.
He is showing my the basic 3 as he said that’s all i’ll need made me do Back Squat about 90 times in a row with just the bar to make sure i was doing it right so much to remember !
Gonna go in today and try it out, got the weights off the book all broken down so only way to learn is to go do it heh.
Thanks for the welcome.
-Steve
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Just so you know i actually did buy it - and not be wasting your time.
-Steve
To make your life a little easier once you’ve read the book here’s a spreadsheet you can modify to keep track of your cycles http://www.scribd.com/doc/8615840/Jim-Wendler-531-Logbook-Calculator. I didn’t write it, i just found it.
thats good that the dude is making you squat with a bare bar . it’s annoying as hell…but worth it . sounds like you got a great teacher . also cool that you bought the book .
good luck
Yep definitely sounds like your mentor has his shit straight, do what he says, devour all the knowledge you can, and put it to practice, you’ll go a long ways like that.
Hi - I’m new too. Well, about 10 weeks (and one meet) ahead of you!
It’s a great sport, and everyone’s been really helpful.
I’ve been trying to read everything I can on here, and on Elite - and ask lots of questions. The guys here will always answer.
Good luck, and also - have fun!
Finished the book, the tips on all the exercises are really really helpfull !!
Had to stay in work late today, so 1st day is tomorrow - i picked the #1 Accessory Option - Boring but Big just follow what the book has as an example.
The book advises, 5 pound Upper Body Jumps and 10lb Lower Body Jumps thats 2.5kg and 5kg respectively over here - we do not own 2.5kg weights to put on the bar, so i will have to boost it.
Also i was advised that i maybe i should suspend the advised advancement for the 1st 2 months as the neural growth would account for a big enough jump, is this ok ? The book says nothing about rank beginners really, so maybe i can try for a while ?
-Steve
I don’t much know should i make a new topic, but don’t want to clutter the place up - just wondering about the supplements.
That Flameout looks damn impressive, compared to the Omega 3 capsules i bought in a health shop yesterday, i will be putting through an order next week least i can do if i plan on using their forum.
Spike Energy that powerlifter loves, and highly advises it, so i shall pick up some of that to, due to shipping charges, the Protein allocation of my 1st order may be 0 while i pick up more health related products. Superfood sounds right up my alley, not much for vegetables.
So Superfood, Flameout and Spike - is there anything else that would be advisable to pick up or shall i just try those 3.
-Steve
[quote]steeljunkie wrote:
To make your life a little easier once you’ve read the book here’s a spreadsheet you can modify to keep track of your cycles http://www.scribd.com/doc/8615840/Jim-Wendler-531-Logbook-Calculator. I didn’t write it, i just found it. [/quote]
Yes i already managed to aquire a calcuator, instantly does your weights for you pretty handy to 
Thanks alot.
-Steve
It’s kind of too late now, but if I were you I’d have stayed away from any supplements for the time being. It’s exciting to start up a new endeavor and what not, but I’d make sure I made training a habit before I splurge dough.
Learn to eat consistently before you make any ventures into supplementation. Proper eating habits and plenty of sleep will trump any supplementation for a beginner. If you want to reach your size and lifting goals the most crucial thing you will need to do is learn how to feed and maintain the engine that is your body first and foremost.
[quote]steeljunkie wrote:
Learn to eat consistently before you make any ventures into supplementation. Proper eating habits and plenty of sleep will trump any supplementation for a beginner. If you want to reach your size and lifting goals the most crucial thing you will need to do is learn how to feed and
maintain the engine that is your body first and foremost. [/quote]
Not good advice here IMO. The supps he listed are general health/longevity supps, not bodybuilding/powerlfting supps (with the exception of the Spike). I would recommend Flameout and Superfood to my 95 year old grandmother.
that being said, don’t go crazy and buy the ANACONDA Protocol etc…eat hard and lift hard (and take your health/longevity supps).
Eat shitloads of meat, eggs, milk, tuna and oats. and whey if you’ve got cash left over.
Did Squats 2 days ago … still not able to walk properly … also found a “Big Mother” of a hill though eh tis a bit daunting to put it mildly, have to take a picture so you can understand - it’s more vertical than slanting and it goes on and on !
Military Press tonight, starting the “official” 5/3/1 next week, have to get my maxes 1st, so, at the moment doing sets of 3 Reps untill i can’t lift the weight.
Got up to 110 Kg for Back Squat, though i backed out twice, before i finally got the balls to go down, started leaning over coming back up, so the monstrous guy said call it a night. So i’ll be using 110 kg as my 1 RM.
See what the other 3 come to by Sunday Night, and begin then Tuesday on the 5/3/1 Schedule - be doing Option 2 instead of Option 1, looks more fun.
-Steve
(edit) Does anyone have Tips like Wendler does in his book for the main exercises for the Good Morning’s watched some vidoes off You Tube, but i don’t think i’m doing them 100% properly. - Thanks
[quote]NewPowerLifter wrote:
Finished the book, the tips on all the exercises are really really helpfull !!
Had to stay in work late today, so 1st day is tomorrow - i picked the #1 Accessory Option - Boring but Big just follow what the book has as an example.
The book advises, 5 pound Upper Body Jumps and 10lb Lower Body Jumps thats 2.5kg and 5kg respectively over here - we do not own 2.5kg weights to put on the bar, so i will have to boost it.
Also i was advised that i maybe i should suspend the advised advancement for the 1st 2 months as the neural growth would account for a big enough jump, is this ok ? The book says nothing about rank beginners really, so maybe i can try for a while ?
-Steve[/quote]
Go buy some 2.5 lb plates. The 5 lb increases are crucial to prolonged progress with 531. The Idea of the program is slow and steady progress. If you try to rush it you will just stall out faster and not make as much progress in the long run. When the weights start getting closer to your true rep maxes you will see what I mean.
I’ll second that. I assume you’re a brit from your language, so you’re after 1.25kg plates. We’ve got them at our place and they’re super handy.
from my own personal experience on 5/3/1 and by no means is even close to professional or jims himself, purely anecdotal evidence.
the gains as a newbie come quick, if you follow 531 as written you wont progress as quick at the start as your body will/can
this is more of an intermediate and advanced program
if your big ass mate/mentor is on hand he can judge if your getting to heavy to quick and can help with appropriate progression.
just from my experience, started with 531 and slow and steady gains came, as the program is designed for
simply saying other more beginner style programs might be best.
definitely a great read and tops knowledge found in the book.
good luck brother
Well some facts at6.30 in the morning before i get off to work !
I love Leg Pressing, Squatting, CGBP and Deadlifting - rest not so much !
Leg Press i got to 280 KG * 4 but i was seeing stars getting off it, i hold my breath for the 1st 3-4 reps as per the book, scary weight but myself and a mate are doing it together, and decided where our max is !
Squat is OW, pushing the knees out, has helped with the unsteadiness, also made my entire lower body sorer, soon as i am nearly done recovering, i’m Squatting again ! So far 110 for 5
Bench and Military Press is hmhmhmhmhm, Bench i’m on 72.5 KG it’s slow slow slow 6 reps though, still not 100% steady on it, 1st few weeks my chest wasn’t recovered felt like my chest was going to snap off made me really hold back, felt pretty weird. !
Military Press is vveerryyy slow moving, standing at 47.5 KG for 5 doing the split stance to try get more steady, suppose it comes with time.
Deadlift, i was doing Conventional, but i have switched to the wider stance, easier to get it right, your body sort of falls into the correct position. Going OK at the moment, 110 KG on that.
Pretty much, lower body is fine, upper body requires more stability, which i still haven’t worked out to a tee so they are not rocketing forwards, but once they become a habit i should hopefully become more stable.
Also,i went to a basic Bodybuilding template, so i can actually find my maxes, i feel like i’m approaching them now, should be able to switch to 5/3/1 proper within 2 weeks.
Eating Natural Peanut Butter is my new favorite hobby to - 
Bought huge tubs of it, easy way to get fat/protein in, in between meals.
No focusing on the small details of nutrition yet, just eating, every break at work,
Typically it works to 4 breasts of chicken, half a block of cheese, half a big bag of cashew nuts, 5 fish oil tabs, ALOT of peanut butter, 6-8 scoops protein powder, some salads. Slowly adding more hard to go from eating pretty much nothing to this much, feeling full 24/7 !