Wendler 5/3/1 Program - pt 2.

Training Powerlifting
541

[quote]Firebug9 wrote:
ok – So I have devised a plan for the time between the first two meets. I will evaluate how it went and make any changes for the time frame between meet two and three – hopefully all will go right and I can just adjust the numbers and use the same template ;-).

I will have time to run through two cycles of 5/3/1 without the deload week after the first cycle, giving me a good deload at the end of the second cycle which is the week just before the meet.

So weeks 1-3 will look like this:

Deadlift on Friday
Squat on Monday
Bench on Wednesday

Cardio: Monday, elliptical; Wednesday, treadmill, Friday, pull my sled, Saturday, Bleachers(if I can find them)
As an alternate I do have a sled and will pull it

Sunday – day off, just an easy walk if I feel up to it.

Assistance with heavy weight – 10 sets of 3-5

Training Equipment to be used – loose shirt/suit and knee wraps

Squat 5/3/1

Gm
Wide stance/close stance Front squat
AB’s

Bench 5/3/1
Floor press
Incline Bench
AB’s

Deadlift 5/3/1
Off Blocks
Kroc Rows
AB’s

Weeks 4-6

Cardio – same as above, tapering off the last two weeks. Dropping the machine work first, then bleachers and sled work.

Assistance done with lighter weight than the three previous weeks-- 5 sets of 10.

Going into Competition gear.

Squat 3/2/1

Close/wide stance Back squat
Gm
AB’s

Bench 3/2/1

Floor presses
Decline Bench
AB’s

Deadlift 3/2/1

Kroc Rows
Rack Pulls

Weights will be determined based on my performance at the meet next week.

Any suggestions or comments welcome![/quote]

I don’t think I would be trying to hit max weights heading into the meet. If you have 3 weeks off between your October and November meets, I would just do 5 → 3 → Deload and skip the 5/3/1 week for the cycle. In terms of assistance, you have to just do what works for you and focuses on your weakpoints. Best of luck!

542

[quote]Sagat wrote:
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?[/quote]

I used to have this problem, until I implemented trap bar/dumbbell farmers walk with pretty heavy weight. Once I could walk with 100 pound dumbbells in each hand for a minute, my grip issue with the deadlift ceased. Are you using double overhand (hook grip) or alternating (power grip)?

543

I’m on my 3rd week of the first cycle, hitting at least 9+ reps the last 2 weeks on all my lifts, and I was wondering (even though I read the ebook, for some reason this concept eludes me) how do you tell your progressing? Like next cycle I would attempt to get the same reps (or more) as last cycle with a higher weight?

544

anyone else notice by friday (squats) its impossible to give my all because of tuesday’s deadlifts?

545

Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?

546

[quote]kickureface wrote:
anyone else notice by friday (squats) its impossible to give my all because of tuesday’s deadlifts?[/quote] spread your training out more then.

547

[quote]Zhelezen wrote:
Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?[/quote]

read the thread (and the original one) this has been discussed many times already

548

Question:

I am using the 5/3/1 template currently, and my brother (18) really wants to get big and strong so I suggested he take a look at it. The thing is, he can’t do any leg exercises due to a recent knee surgery. What should I program for him on the deadlift and squat days?

549

[quote]fisch wrote:
I’m on my 3rd week of the first cycle, hitting at least 9+ reps the last 2 weeks on all my lifts, and I was wondering (even though I read the ebook, for some reason this concept eludes me) how do you tell your progressing? Like next cycle I would attempt to get the same reps (or more) as last cycle with a higher weight? [/quote]

You could do that. Or you could use the E(1RM) = weight * ( 1 + reps * 0.0333) formula to compare lifts between cycles.

550

[quote]kickureface wrote:
anyone else notice by Friday (squats) its impossible to give my all because of Tuesday’s deadlifts?[/quote]

I understand this totally. That is why I do the 3 day version of the program. I know there is no way I could recover in time. On the 3 day version I feel great and kick ass every time I am in the gym. I would suggest you check it out because it seems you do not have the recovery for the 4 day routine.

551

[quote]Apostate wrote:
kickureface wrote:
anyone else notice by Friday (squats) its impossible to give my all because of Tuesday’s deadlifts?

I understand this totally. That is why I do the 3 day version of the program. I know there is no way I could recover in time. On the 3 day version I feel great and kick ass every time I am in the gym. I would suggest you check it out because it seems you do not have the recovery for the 4 day routine.

[/quote]

I agree, try the 3 day. Otherwise, you need to really choose when you go for broke on reps and when you just do the prescribed number.

552

[quote]Apostate wrote:
kickureface wrote:
anyone else notice by Friday (squats) its impossible to give my all because of Tuesday’s deadlifts?

I understand this totally. That is why I do the 3 day version of the program. I know there is no way I could recover in time. On the 3 day version I feel great and kick ass every time I am in the gym. I would suggest you check it out because it seems you do not have the recovery for the 4 day routine.

[/quote]

This is wise. Remember that training doesn’t have to revolve around 7 days. 7 days is a work week, not necessarily a workout week.

553

[quote]Dymdez wrote:
Sagat wrote:
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?

I used to have this problem, until I implemented trap bar/dumbbell farmers walk with pretty heavy weight. Once I could walk with 100 pound dumbbells in each hand for a minute, my grip issue with the deadlift ceased. Are you using double overhand (hook grip) or alternating (power grip)?[/quote]

I’m using an alternating grip. Like others suggested here i’m going to try using chalk in my hands. The farmer walk should work in a similar way to the DB rows giving the forearms extra time under tension, but its not much of an opition for me because of the limited room in the gym, but thanks for the advice.

554

[quote]pf wrote:
Zhelezen wrote:
Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?

read the thread (and the original one) this has been discussed many times already[/quote]

Any idea where? I’ve been looking through this and the other threads but deloads in general are mentioned so frequently I can’t find the info on that specific point. Or could you just give the answer? Sorry, just in a rush and can’t read 60+ pages at the moment.

555

[quote]TheDudeAbides wrote:
I thought this was great:

How to move North of Vag
http://asp.elitefts.com/qa/training-logs.asp?qid=100327&tid=63

Jim has a way of simplifying anything complex.

I love this program.[/quote]

I love this too!

Simple but powerful

556

[quote]pumped340 wrote:
pf wrote:
Zhelezen wrote:
Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?

read the thread (and the original one) this has been discussed many times already

Any idea where? I’ve been looking through this and the other threads but deloads in general are mentioned so frequently I can’t find the info on that specific point. Or could you just give the answer? Sorry, just in a rush and can’t read 60+ pages at the moment. [/quote]

Just my opinion, but, you are supposed to give your body a rest on a deload, so deload everything. I cut out the BBB and reduced the weight and volume of my other assistence lifts and did a little extra core and cardio for shits and grins.

557

Exactly

558

[quote]jjackkrash wrote:
pumped340 wrote:
pf wrote:
Zhelezen wrote:
Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?

read the thread (and the original one) this has been discussed many times already

Any idea where? I’ve been looking through this and the other threads but deloads in general are mentioned so frequently I can’t find the info on that specific point. Or could you just give the answer? Sorry, just in a rush and can’t read 60+ pages at the moment.

Just my opinion, but, you are supposed to give your body a rest on a deload, so deload everything. I cut out the BBB and reduced the weight and volume of my other assistence lifts and did a little extra core and cardio for shits and grins. [/quote]

Wow you deload everthing every 4th week or so? Seems very frequent, although I know there’s merit to it. So hard to do somethings though when it’s that often :slight_smile:

559

[quote]pumped340 wrote:
jjackkrash wrote:
pumped340 wrote:
pf wrote:
Zhelezen wrote:
Does everyone deload every 4 weeks, or could you go 2 or 3 cycles before deloading ?

When deloading, do you just deload the main lifts or accessory lifts as well ?

read the thread (and the original one) this has been discussed many times already

Any idea where? I’ve been looking through this and the other threads but deloads in general are mentioned so frequently I can’t find the info on that specific point. Or could you just give the answer? Sorry, just in a rush and can’t read 60+ pages at the moment.

Just my opinion, but, you are supposed to give your body a rest on a deload, so deload everything. I cut out the BBB and reduced the weight and volume of my other assistence lifts and did a little extra core and cardio for shits and grins.

Wow you deload everthing every 4th week or so? Seems very frequent, although I know there’s merit to it. So hard to do somethings though when it’s that often :slight_smile:
[/quote]

You don’t have to, you can continue with your assistance work if you’re feeling supercharged, or you can cut ALL your volume/intensity by 50%, do body weight-only assistance work or simply DELOAD (as the word entails) and do nothing but staring at the girls doing cardio, listen to your body and go from there, but it’s definitely important to use the de-loading guideline for the main lifts.

560

[quote]m1sf1t wrote:

You don’t have to, you can continue with your assistance work if you’re feeling supercharged, or you can cut ALL your volume/intensity by 50%, do body weight-only assistance work or simply DELOAD (as the word entails) and do nothing but staring at the girls doing cardio, listen to your body and go from there, but it’s definitely important to use the de-loading guideline for the main lifts.

[/quote]

OK thanks a lot. Considering I just had a full deload 2 weeks ago before starting the program (only 2-3 workouts, half the volume) I’ll probably just deload the main lifts this cycle and see how I feel during the next one.