deload week
db bench press
8,8,5x90
db flye
10,10x40
db incline flye
10x50
dips
6xbw (tri’s were fatigued)
push downs
5x10x85
10 minutes walking on treadmill
deload week
HS V squat (hack squat?)
3x10x4 plates
HS preacher curl
3x8x100
db concentration curls
1x4x40
3x8x30
20 minutes of uphill walking
bw = 246ish
so so workout. My guns were spent after the HS curls. I ‘thought’ I could do more of the concentration curls.
Looking forward to the 5/3/1. Will do either the boring but big or bodybuilder for accessory work.
Dudes;
About the 5/3/1 check my template. You might like it and could be fun to compete together to push each other!!
deload week
rack pull
3x8x225
HS high row
3x8x6 plates
1x15x4 plates
low cable row
1x4x210
3x8x180
db shrugs
1x30x80
leg curl
3x10x140
15 minutes of ‘cardio’
bw = 240 something
End of the deload and I am happy. Ready to start getting back to heavy weights. Planned on doing some face pulls but forgot.
The rack pulls were more difficult than I thought they were going to be. Oh well.
Just checking in with ya Looks like your still moving forward or is it upward? Anyways just thought I would say your thread is still a big motivator.
Thanks Ryan. Although I’m nowhere near where I would like to be. You know, the whole 300/400/500. I’m somewhat “happy” with my bench, squat, and military numbers, but my deadlift is just too low. That’s why we do what we do.
Hey, how come you appear to not want to use mixed grip when dead lifting? Fear of bicep injury?
Have you tried to the hook grip? Apprently it can work just as well. I’d use it, but I tried it once with a lower weight; and it hurts, and I’m a pussy. 
Nice to see you’re still at it! I’ve been struggling to make gains recently… I was running 5x5’s for like a year. Recently f’d up my ankle, had some “dietary” setbacks (lost weight, ate like shit and gained a bunch of fat) But I’m just now back on track with a (vague) diet plan (geared for maintaining weight) , and following a WS4SB template.
I’m chasing those 3/4/5 numbers too. I want it, BAD!
[quote]goochadamg wrote:
Hey, how come you appear to not want to use mixed grip when dead lifting? Fear of bicep injury?
Have you tried to the hook grip? Apprently it can work just as well. I’d use it, but I tried it once with a lower weight; and it hurts, and I’m a pussy.
Nice to see you’re still at it! I’ve been struggling to make gains recently… I was running 5x5’s for like a year. Recently f’d up my ankle, had some “dietary” setbacks (lost weight, ate like shit and gained a bunch of fat) But I’m just now back on track with a (vague) diet plan (geared for maintaining weight) , and following a WS4SB template.
I’m chasing those 3/4/5 numbers too. I want it, BAD![/quote]
I use mixed when I approach about 80% and above. I just prefer a double overhand. Regardless of time off, you’re still looking strong.
W E N D L E R 5/3/1
Today marks a new a day. I will be starting Jim Wendler’s 5/3/1 with the goal of becoming a big, bad, mother … Alright my immediate goal is a 300 bench, 400 squat, and 500 deadlift.
I’m going to do the 5 week wave which fits all the lifts that I would to increase - military, squat, bench, and deadlift. I will be doing the Boring but Big template for the accessory lifts. Why? Because I have not purchased the book yet and know of no other templates. Simple enough.
Starting Stats
weight: 245
bench max: 2x265
squat max: 3x315
deadlift max: 1x365
military max: 3x175
I could/should use estimated 1 rep maxes, but Jim suggests to cut down 10% of your 1 rep max for starting weights.
This is how it will look:
Wave 1:
75x5
80x5
85x5
Wave 2:
80x3
85x3
90x3
Wave 3:
80x5
85x3
95x1
Wave 4:
60x10
65x8
70x6
then add 5 lbs to bench and military maxes, and 10 lbs to squat and deadlift maxes.
Boring But Big Accessory Work
Military Press Day:
Military 5 sets of 10 reps with 50% max
Chins 5 sets to failure
Deadlift Day:
Deadlift 5 sets of 8 reps with 50% max
Hanging Leg Raises 5 sets of 12 reps
Bench Press Day:
Bench Press 5 sets of 10 reps with 50% of max
DB Rows 5 sets of 10 reps
Squat Day:
Squat 5 sets of 10 reps with 50% of max
Leg Curls 5 sets of 10 reps
My goal is to increase 5% each wave on the accessory work. I also need to add in some shoulder prehab, direct ab and lower back work.
This should be interesting to follow.
Remember that you don’t just do the prescribed reps on the last set. That’s the minimum requirement of the day. You go near failure and go for rep PRs.
So you might be doing 135X5 on the last set of your first week with Military Press, but if you can get 6 or 8 reps then go for it. Some days you will blow away your required reps and you’ll do stuff like get 10 reps on your last set for your 85% day, or you’ll get 4 reps with 95% of your projected max. And some days it will be all you can do to get the prescribed reps.
And for boring but big he says you can use between 50-60% of your max for the 5 sets of 10. I think in the Q&A he might have suggested waving it so you do 50% your first week, 55% your second week, and 60% your third week.
Thanks Scott. I am expecting get some big gains off of this program. I have essentially only been doing SS off/on all year. This is my first intermediate/advanced routine I’ve done to date. I really want to get my squat and deadlifts much higher.
[quote]TheDudeAbides wrote:
Thanks Scott. I am expecting get some big gains off of this program. I have essentially only been doing SS off/on all year. This is my first intermediate/advanced routine I’ve done to date. I really want to get my squat and deadlifts much higher.[/quote]
I tried 5/3/1 for a brief stint. I did everything wrong and I still made some nice gains! Setting your lifts back 10%, and lifting only 3 days a week is crucial for this program to work for the long haul. I guess you could lift 4 days a week, but you certainly can’t Deadlift every seven days on this program (not that it asks you to do that - you only Deadlift every 10).
[quote]FightingScott wrote:
TheDudeAbides wrote:
Thanks Scott. I am expecting get some big gains off of this program. I have essentially only been doing SS off/on all year. This is my first intermediate/advanced routine I’ve done to date. I really want to get my squat and deadlifts much higher.
I tried 5/3/1 for a brief stint. I did everything wrong and I still made some nice gains! Setting your lifts back 10%, and lifting only 3 days a week is crucial for this program to work for the long haul. I guess you could lift 4 days a week, but you certainly can’t Deadlift every seven days on this program (not that it asks you to do that - you only Deadlift every 10). [/quote]
That’s a good point that I had not fully considered - time off between lifts.
I don’t think I understand the seven or ten day deadlifting. Three sessions a week, will create a seven day spread between workouts. That is the ‘normal’ way.
Extending/adding another body part spreads the days apart even further. But what would be the negative consequence?
[quote]TheDudeAbides wrote:
FightingScott wrote:
TheDudeAbides wrote:
Thanks Scott. I am expecting get some big gains off of this program. I have essentially only been doing SS off/on all year. This is my first intermediate/advanced routine I’ve done to date. I really want to get my squat and deadlifts much higher.
I tried 5/3/1 for a brief stint. I did everything wrong and I still made some nice gains! Setting your lifts back 10%, and lifting only 3 days a week is crucial for this program to work for the long haul. I guess you could lift 4 days a week, but you certainly can’t Deadlift every seven days on this program (not that it asks you to do that - you only Deadlift every 10).
That’s a good point that I had not fully considered - time off between lifts.
I don’t think I understand the seven or ten day deadlifting. Three sessions a week, will create a seven day spread between workouts. That is the ‘normal’ way.
Extending/adding another body part spreads the days apart even further. But what would be the negative consequence?[/quote]
If you worked out 4 days a week, then you would Deadlift every 7 days. You also squat, bench, and military every 7 days.
If you work out 3 days a week, you deadlift every 10. You also squat, bench, and military every 10.
[quote]FightingScott wrote:
If you worked out 4 days a week, then you would Deadlift every 7 days. You also squat, bench, and military every 7 days.
If you work out 3 days a week, you deadlift every 10. You also squat, bench, and military every 10.[/quote]
Somethings not quite right about that. If I train M,W,F, then that is only seven days between exercises. The 4 day cycle would be M,W,F,M repeat which would be about 10 days.
wave 1, workout 1, cycle 1
squat
warm-up
belt
5x250
5x270
5x285
no belt
5x10x165
HS leg curls
5x10x110
bw = 248
Wow. The workout was fine, but the accessory work beat me up. My legs and hips are sore. Good stuff!
I stopped at 10 reps with the 285, could have gotten 2-3 more.
Wish you the best of luck and hope you have as much success as I’ve had in getting PR’s!
[quote]TheDudeAbides wrote:
FightingScott wrote:
If you worked out 4 days a week, then you would Deadlift every 7 days. You also squat, bench, and military every 7 days.
If you work out 3 days a week, you deadlift every 10. You also squat, bench, and military every 10.
Somethings not quite right about that. If I train M,W,F, then that is only seven days between exercises. The 4 day cycle would be M,W,F,M repeat which would be about 10 days.[/quote]
Squat - Nov 24
Bench - Nov 26
Dead - Nov 28
Military - Dec 1
Squat - Dec 3
Bench - Dec 5
There are 10 days between November 24th and December 3rd.
[quote]FightingScott wrote:
TheDudeAbides wrote:
FightingScott wrote:
If you worked out 4 days a week, then you would Deadlift every 7 days. You also squat, bench, and military every 7 days.
If you work out 3 days a week, you deadlift every 10. You also squat, bench, and military every 10.
Somethings not quite right about that. If I train M,W,F, then that is only seven days between exercises. The 4 day cycle would be M,W,F,M repeat which would be about 10 days.
Squat - Nov 24
Bench - Nov 26
Dead - Nov 28
Military - Dec 1
Squat - Dec 3
Bench - Dec 5
There are 10 days between November 24th and December 3rd.
[/quote]
No disagreement there. After you pointed out originally that it would be 10 days between workouts, I decided to the 5 week wave or whatever its called. I’m just going to squat, bench, and deadlift this round.
[quote]goochadamg wrote:
I’m chasing those 3/4/5 numbers too. I want it, BAD![/quote]
me three