Wendler 5/3/1 Program - pt 2.

Training Powerlifting
241

[quote]jjackkrash wrote:
Goodfellow wrote:
jsdool wrote:
Goodfellow, why did you add 5lb during 5/3/1 (Week 3). Shouldn’t you have waited until after the Deload in Week 4 and then add weight for the next cycle?

I think all this may have worked out if you would have stuck to your original plan. I am assuming that the reps you are referring to were all for the last set. If you would have kept to the original weights, I bet you would have made 5/5/4, 3/3/3 and 5/3/1. You missed one rep and didn’t achieve extra reps on the last set but this doesn’t seem to shabby. You then have deload week to recover. Now, if you start a new cycle and add 5lb and start missing reps, then maybe you need to back off on the weight, eat more, more sleep, etc.

No I don’t think I came across clearly. And a couple of people have mis-interpereted it.

Here’s exactly what I have been doing for my military presses:

I had been repping 135lbs (60kg) for 2-4 reps for 2 weeks before I started doing 5/3/1.

So, when I did 5/3/1, I put 154lb (70kg) as my 1RM, as I felt I could easily do that if I had to (only an extra quarter plate each side).

For week 1, on my final set I was supposed to use 59.5kg (rounded it up to 60kg) for 5 reps. I only managed 3 reps…

For week 2, I was supposed to use 63kg (rounded it down to 60kg) for 3 reps. I managed 4 reps.

For week 3, I was supposed to use 66.5kg
At the rate I had been going, I knew i would barely get 1 rep out of it. And since I had been using 60kg for the past 4 god damn weeks in a row, I thought i’d add 5-6lbs so I’d be using a different weight than the past 2 weeks.

So for week 3, I used 62.5kg (140ish lbs), and only got 1 fucking rep.

So as you can see, i’ve made hardly any progress on military presses in 5 weeks (2 of those were before I got onto 5/3/1)

The day before though I got a huge PR on my deadlifts so I may of been fatigued from that. Even so, I’m weak as shit on military press.

I bench 225lbs for 6ish, squat 315lb for 2 and deadlifted 350lbs for 4

Assuming you repped 135 x4, your true 1RM estimate would be 150lbs (rounded) (135x4x.0333+135). So, your working max would be 135lbs., rounded (this is the weight you should base your percentages off) (150x.9). 95% of 135 is 130 lbs. rounded, which is the most weight you should have lifted in the 1st wave. Your working max isn’t your true max, its 90% of your true max for the first wave. It looks to me like you used a true max value and not a working max value, which would explain why you had a hard time making your reps under Wendler’s program. [/quote]

Thats what I figured, still blows nuts that I have hardly made any progress in 5 weeks.

242

dont worry about 5 weeks. it amounts to very little- this is the long term baby! keep on keepin on!

243

2 things.

  1. I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…

  2. Did Hanley die?

244

I understand why Wendler uses 90% 1RM as max but I think it gets confusing for most people that base percentages off of a 1RM and not a percentage of a percentage of 1RM. Maybe it is less confusing to refer to 55%/65%/75% of 1RM instead of 60%/70%/80% of 90% 1RM?

245

after reading about the program I would to try it, maybe start next week my question is how to log and keep track of all the % and weights.what type of log book or system?

246

This book is great and extremely motivating.But I just finished LMAO while reading the FAQs section, he says drink a gallon of milk and the next question is what if the lifter is lactose intolerant? answer-Buy baby wipes. Itâ??s gonna get dirty.

247

[quote]bebig wrote:
after reading about the program I would to try it, maybe start next week my question is how to log and keep track of all the % and weights.what type of log book or system?[/quote]

I use Excel for this. I actually have the next 12 months of my training planned out. The only change that has to be made is if I start to stall I am switching from the 5% jump progression to the 10% progression that most people seem to use.

I also have a separate Excel sheet where I keep track of all my PRs I have the 4 main lifts and then spots from rep PRs from 1-12reps.

If you buy the e-book it explains how to easily log all of this in Excel. I planned out a years worth of training in less than an hour after I bought the book and decided what I wanted to run.

248

[quote]tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?[/quote]

Talk is cheap. If you appreciate information that people provide spend money on their products and services instead of taking advantage of their generosity.

(From Mike Mahler’s facebook this morning)

249

[quote]coolnatedawg wrote:
2 things.

  1. I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…

  2. Did Hanley die?[/quote]

Still checking on that gym in Clareden. I work down at the ballston area. If that is a gym it would be cool to check it out. Oh and on the test for a 1RM, when I started doing the military press I based all my numbers off of 95% of 165 out of caution since I had not done them in over 7years. After the first 3 Weeks it became clear I should go up so on the 95% day I did my numbers and instead of doing the 95%x1(+) I did the 2 reps and then loaded the bar up to test myslef. I pushed up 210 for 3 and had that as my new base. But of course I knocked the number down to 195 and did 95% of that as a base.

250

[quote]pf wrote:
tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?

Talk is cheap. If you appreciate information that people provide spend money on their products and services instead of taking advantage of their generosity.

(From Mike Mahler’s facebook this morning)[/quote]

I won’t quote from facebook; this comes from me-

I’m a friend of Jim’s, I’ve known him for 6 years and he’s a great guy who given half a chance will give everything away, I could have gotten the book from him for free but I bought it because it’s the right thing to so.

So don’t be a free loader, buy the fucking book and let Jim earn what’s rightfully his.

Cheers,
Chris

251

I’ve done three waves back to back to back and I’m taking my first deload next week. I’m pretty psyched about it…

252

[quote]Youch wrote:
pf wrote:
tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?

Talk is cheap. If you appreciate information that people provide spend money on their products and services instead of taking advantage of their generosity.

(From Mike Mahler’s facebook this morning)

I won’t quote from facebook; this comes from me-

I’m a friend of Jim’s, I’ve known him for 6 years and he’s a great guy who given half a chance will give everything away, I could have gotten the book from him for free but I bought it because it’s the right thing to so.

So don’t be a free loader, buy the fucking book and let Jim earn what’s rightfully his.

Cheers,
Chris[/quote]

I came across a website that basically posted the meat and potatoes of the book. I bought the book b/c it is just the right thing to do. I don’t have a lot of money, I’m back in school, but it is worth every penny. Plus I Elite Lifts let me have Under the Bar for free with my order.

253

I bought the book to help me get strong(er), plus a picture of Jim squattin’ was a nice bonus …

254

[quote]Youch wrote:
pf wrote:
tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?

Talk is cheap. If you appreciate information that people provide spend money on their products and services instead of taking advantage of their generosity.

(From Mike Mahler’s facebook this morning)

I won’t quote from facebook; this comes from me-

I’m a friend of Jim’s, I’ve known him for 6 years and he’s a great guy who given half a chance will give everything away, I could have gotten the book from him for free but I bought it because it’s the right thing to so.

So don’t be a free loader, buy the fucking book and let Jim earn what’s rightfully his.

Cheers,
Chris[/quote]

Chris,

Disregard my email this morning - I just read this. Goddamn Brits.

Next time you fly from London, to London we’ll go get a steak, my treat. Thanks for everything, my friend!!!

255

[quote]Goodfellow wrote:
jjackkrash wrote:
Goodfellow wrote:
jsdool wrote:
Goodfellow, why did you add 5lb during 5/3/1 (Week 3). Shouldn’t you have waited until after the Deload in Week 4 and then add weight for the next cycle?

I think all this may have worked out if you would have stuck to your original plan. I am assuming that the reps you are referring to were all for the last set. If you would have kept to the original weights, I bet you would have made 5/5/4, 3/3/3 and 5/3/1. You missed one rep and didn’t achieve extra reps on the last set but this doesn’t seem to shabby. You then have deload week to recover. Now, if you start a new cycle and add 5lb and start missing reps, then maybe you need to back off on the weight, eat more, more sleep, etc.

No I don’t think I came across clearly. And a couple of people have mis-interpereted it.

Here’s exactly what I have been doing for my military presses:

I had been repping 135lbs (60kg) for 2-4 reps for 2 weeks before I started doing 5/3/1.

So, when I did 5/3/1, I put 154lb (70kg) as my 1RM, as I felt I could easily do that if I had to (only an extra quarter plate each side).

For week 1, on my final set I was supposed to use 59.5kg (rounded it up to 60kg) for 5 reps. I only managed 3 reps…

For week 2, I was supposed to use 63kg (rounded it down to 60kg) for 3 reps. I managed 4 reps.

For week 3, I was supposed to use 66.5kg
At the rate I had been going, I knew i would barely get 1 rep out of it. And since I had been using 60kg for the past 4 god damn weeks in a row, I thought i’d add 5-6lbs so I’d be using a different weight than the past 2 weeks.

So for week 3, I used 62.5kg (140ish lbs), and only got 1 fucking rep.

So as you can see, i’ve made hardly any progress on military presses in 5 weeks (2 of those were before I got onto 5/3/1)

The day before though I got a huge PR on my deadlifts so I may of been fatigued from that. Even so, I’m weak as shit on military press.

I bench 225lbs for 6ish, squat 315lb for 2 and deadlifted 350lbs for 4

Assuming you repped 135 x4, your true 1RM estimate would be 150lbs (rounded) (135x4x.0333+135). So, your working max would be 135lbs., rounded (this is the weight you should base your percentages off) (150x.9). 95% of 135 is 130 lbs. rounded, which is the most weight you should have lifted in the 1st wave. Your working max isn’t your true max, its 90% of your true max for the first wave. It looks to me like you used a true max value and not a working max value, which would explain why you had a hard time making your reps under Wendler’s program.

Thats what I figured, still blows nuts that I have hardly made any progress in 5 weeks.
[/quote]

I highly recommend following the program as it reads.

256

[quote]four60 wrote:
coolnatedawg wrote:
2 things.

  1. I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…

  2. Did Hanley die?

Still checking on that gym in Clareden. I work down at the ballston area. If that is a gym it would be cool to check it out. Oh and on the test for a 1RM, when I started doing the military press I based all my numbers off of 95% of 165 out of caution since I had not done them in over 7years. After the first 3 Weeks it became clear I should go up so on the 95% day I did my numbers and instead of doing the 95%x1(+) I did the 2 reps and then loaded the bar up to test myslef. I pushed up 210 for 3 and had that as my new base. But of course I knocked the number down to 195 and did 95% of that as a base.

[/quote]

I Google Earthed the hell out of that area. It was awesome.
Anyway, the place is called Potomac Crossfit. Like I said, I saw some Elite equipment in there. Their website suggests they are only a crossfit place tho, but you could call and double check. They have PL seminars, so to not allow PL seems odd… Also, they have military discounts. Assuming you checked out Powerliftingwatch.com as well?
[/really long hijack]

So you just felt your weights were entirely too light and decided to get a ballpark figure? I am just thinking of testing to see what my 1RM has done in maybe the next couple of cycles…

257

[quote]tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?[/quote]

Pictures of me. And answers to your questions.

258

But no pictures of your hot abs. (joke)

259

[quote]tom8658 wrote:
TheDudeAbides wrote:
tom8658 wrote:
TheDudeAbides wrote:
tom8658 wrote:
TheDudeAbides wrote:
Any iPhone owners interested in making a 5/3/1 app? It would function similar to some of the spreadsheets floating around on the Interwebz.

Isn’t the dev kit $100? If I knew I could recoup the fee, I would be willing to do it when I get my iPhone, it would be very useful app.

looks free to me

You’re right, I was looking at this:

Now I just need an iPhone.

Well I have an iPhone (work) so I might give it a try. Looks like it comes with an iPhone simulator, so you don’t actually need to have one to write a program.

I have a couple different spreadsheets I would base it off of, one of them from “old lard” mjnewland. He has mad Excel skillz :slight_smile:

You have to be running OS X to use the iPhone SDK. Not surprising, but disappointing. I guess it’s time I got around to installing a VM anyway.[/quote]

I’ve got that as well :slight_smile:

260

[quote]coolnatedawg wrote:
four60 wrote:
coolnatedawg wrote:
2 things.

  1. I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…

  2. Did Hanley die?

Still checking on that gym in Clareden. I work down at the ballston area. If that is a gym it would be cool to check it out. Oh and on the test for a 1RM, when I started doing the military press I based all my numbers off of 95% of 165 out of caution since I had not done them in over 7years. After the first 3 Weeks it became clear I should go up so on the 95% day I did my numbers and instead of doing the 95%x1(+) I did the 2 reps and then loaded the bar up to test myslef. I pushed up 210 for 3 and had that as my new base. But of course I knocked the number down to 195 and did 95% of that as a base.

I Google Earthed the hell out of that area. It was awesome.
Anyway, the place is called Potomac Crossfit. Like I said, I saw some Elite equipment in there. Their website suggests they are only a crossfit place tho, but you could call and double check. They have PL seminars, so to not allow PL seems odd… Also, they have military discounts. Assuming you checked out Powerliftingwatch.com as well?
[/really long hijack]

So you just felt your weights were entirely too light and decided to get a ballpark figure? I am just thinking of testing to see what my 1RM has done in maybe the next couple of cycles…[/quote]

Well it was at the beginning of my attempt at 5/3/1 I had started Wendlers 3 day version of 5/3/1 before he came out with the 5/3/1 book. I was either to cautious (military press) or had to much ego (deadlift) to use the tools he provided to have a good starting point. So yes I underestimated my MP numbers. But I think it was a lesson learned. If during the program after 2 or 3 phases I feel my strength boosted WAY pass the 95% I’m using I will do the same test I did with the MP. Wait till the end of your phase before deload week and on my 95% day I will hit my numbers and instead of rep-ing out on the last set I will hit it 2 times and then test myself. Test your self just don’t do it at the cost of your program. Hell I’m happy to just keep moving foward.