[quote]dez6485 wrote:
i know Jim can give a better answer/reasons, with much less words[/quote]
Hopefully I did.
[quote]Christian Thibaudeau wrote:
Jim Wendler wrote:
And for the record, no one changes shirts more often that Christian.
Man, you haven’t seen half of it!!! I’m a real pussy in that regard, if my shirt doesn’t feel good while I workout, I change it.
Heck, I have my chest t-shirts, my back t-shirts, my biceps t-shirts, etc. Which is why I don’t do whole body training!!![/quote]
See, this is where you are wrong. If you do full body training you can wear all of these shirts at once. This will make you appear much, much bigger. A little trick of the trade.
[quote]Jim Wendler wrote:
Christian Thibaudeau wrote:
Oh yeah, I’m in Colorado right now and Tim just showed me a movie they made with Dave’s 36 reps with 365 on the squat. It looks and feels like a Hollywood trailer, I had chills man. Can’t wait for this one to come out!
36 reps? Was that a loop?[/quote]
Nah, he only uses that for Dave’s sex tape.
[quote]Jim Wendler wrote:
Christian Thibaudeau wrote:
Jim Wendler wrote:
And for the record, no one changes shirts more often that Christian.
Man, you haven’t seen half of it!!! I’m a real pussy in that regard, if my shirt doesn’t feel good while I workout, I change it.
Heck, I have my chest t-shirts, my back t-shirts, my biceps t-shirts, etc. Which is why I don’t do whole body training!!!
See, this is where you are wrong. If you do full body training you can wear all of these shirts at once. This will make you appear much, much bigger. A little trick of the trade.
[/quote]
You laugh, but I actually did that in high school… I actually wore 2 t-shirts and 1 long-sleeve cotton shirt beneath a buttoned shirt to look bigger.
had one of those “off days” at the gym tonight. 320 x 3 about 4 weeks ago on 5/3/1 day on bench. this cycle i stuck with the same weights on bench with the goal of just beating the reps before adding weight for a new cycle. decided to do 325lbs instead of 320. definitely got pinned under #3. thought it was no big deal, dont need a spotter, i got this.
embarrassing. im not bothered so much by not getting the rep, but damn, i had to call someone over to deadlift that shit off my chest. thats what i get for no spotter though…
yea i felt like a clown.
One BIG problem with the 5/3/1!
Before I went to the gym tonight, I threw a couple of beers into the fridge. By the time I got home after training, they weren’t even cold.
[quote]Jim Wendler wrote:
absolute3 wrote:
I have 2 days left of Week 3 in my first cycle of 5-3-1
So far my Back Squat 1RM from the estimation formula given in the program has gone up by 20 lbs per week.
Week 1: 8 reps @ 245 - Estimated 1RM = 310.33
Week 2: 8 reps @ 260 - Estimated 1RM = 329.33
Week 3: 9 reps @ 270 - Estimated 1RM = 350.99 (I had 1-2 reps still in the tank on this set)
Overhead Press:
Week 1: 9 reps @ 130 - Est. 1RM = 169.00
Week 2: 8 reps @ 135 - Est. 1RM = 171.00
Week 3: 6 reps @ 145 - Est. 1RM = 174.00
Bench Press:
Week 1: 10 reps @ 205 - Est. 1RM = 273.33
Week 2: 9 reps @ 215 - Est. 1RM = 279.49
Week 3: We’ll see, I’m hoping for at least 7 reps @ 230 for an Est. 1RM of 283.66, but I bet I can nail 8 or 9 reps @ 230.
Deadlift:
Week 1: 10 reps @ 295 - Est. 1RM = 393.32
Week 2: 7 reps @ 315 - Est. 1RM = 388.49
Week 3: I need 6 reps @ 330 to improve over Week 1, but I want to hit 7 reps @ 330 to break an estimated 405.
The deadlift was the only lift where my estimated 1-rep max went down between Weeks 1 and 2, but that was a bad day and I’m certain I’ll obliterate the estimated 1RM I establoshed in Week 1.
I am extremeley impressed with the gains I’ve made on the back squat in particular.
By the end of the summer, my goals are to bench 300, squat 405, deadlift 425, OHP 185 (strict) and perhaps Push Press 225.
This is very impressive. My advice to you is to set more than just 1RM goals for yourself. This is limiting and counterproductive. Unless you are a competitive powerlifter, a 1RM is a useful (and useless) as a 4RM. I usually have 10, 8, 5, and 3 rep goals for each lift. I suggest you do the same!
[/quote]
I used to be far too caught up with my actual 1RM; I would always feel the urge to test my 1RM and would end up doing so all too often. The all-out work set in 5-3-1 has turned my focus away from just the 1RM, but to all rep maxes (1,2,3, whatever). I’m computing my estimated 1RM more as a way to normalize different weights/reps so that I can compare them directly to evaluate progress.
I have to say that 5-3-1 is a fucking fantastic program. I will definitely be doing another cycle. I love the feeling of setting a PR every week on the big lifts with solid weight. You’re the man, Jim.
[quote]Jim Wendler wrote:
absolute3 wrote:
I have 2 days left of Week 3 in my first cycle of 5-3-1
So far my Back Squat 1RM from the estimation formula given in the program has gone up by 20 lbs per week.
Week 1: 8 reps @ 245 - Estimated 1RM = 310.33
Week 2: 8 reps @ 260 - Estimated 1RM = 329.33
Week 3: 9 reps @ 270 - Estimated 1RM = 350.99 (I had 1-2 reps still in the tank on this set)
Overhead Press:
Week 1: 9 reps @ 130 - Est. 1RM = 169.00
Week 2: 8 reps @ 135 - Est. 1RM = 171.00
Week 3: 6 reps @ 145 - Est. 1RM = 174.00
Bench Press:
Week 1: 10 reps @ 205 - Est. 1RM = 273.33
Week 2: 9 reps @ 215 - Est. 1RM = 279.49
Week 3: We’ll see, I’m hoping for at least 7 reps @ 230 for an Est. 1RM of 283.66, but I bet I can nail 8 or 9 reps @ 230.
Deadlift:
Week 1: 10 reps @ 295 - Est. 1RM = 393.32
Week 2: 7 reps @ 315 - Est. 1RM = 388.49
Week 3: I need 6 reps @ 330 to improve over Week 1, but I want to hit 7 reps @ 330 to break an estimated 405.
The deadlift was the only lift where my estimated 1-rep max went down between Weeks 1 and 2, but that was a bad day and I’m certain I’ll obliterate the estimated 1RM I establoshed in Week 1.
I am extremeley impressed with the gains I’ve made on the back squat in particular.
By the end of the summer, my goals are to bench 300, squat 405, deadlift 425, OHP 185 (strict) and perhaps Push Press 225.
This is very impressive. My advice to you is to set more than just 1RM goals for yourself. This is limiting and counterproductive. Unless you are a competitive powerlifter, a 1RM is a useful (and useless) as a 4RM. I usually have 10, 8, 5, and 3 rep goals for each lift. I suggest you do the same!
[/quote]
So true. For non-comp lifters its good to have non-comp lift goals as well. I like to set goals in lifts like floor press 3-5RM and Overhead Squat 3RM. Chins too. But i suppose in the 531 context those would end up being your main 531 lifts were you to switch lift from DL, bench, press, squat.
-chris
I have been following the BBB template to accompany my 5/3/1 work for the last 2 cycles. I am going to be making the change over to the body weight accesory work as listed in the manual (with maybe a little tweaking).
I am making the transition because I will be joining the military and being able to hit my pushups/pullups and I guess situps while still trying to get stronger on the main lift seems very beneficial to me. Anyone have any advice?
I believe right now my intentions are to follow along the same lines of how it is now. I may add in some rows of some sort (fat-boys?), but 2 days of chins sounds good, and I hammered out 69 pushups in 1 minute during a competition a few months ago. Also, I think (hope?) that it will allow me to make better recovery as I am do have a good bit of running to do (shitty…)
Anyone here doing something like this? Am I really off base with what my goals should be? I really did not know where else to post this…
sounds good to me. your goals are yours alone, so don’t worry about them.
[quote]danjo228 wrote:
One BIG problem with the 5/3/1!
Before I went to the gym tonight, I threw a couple of beers into the fridge. By the time I got home after training, they weren’t even cold.[/quote]
You gotta plan better. May I suggest Beam and Coke?
[quote]Christian Thibaudeau wrote:
Jim Wendler wrote:
Christian Thibaudeau wrote:
Jim Wendler wrote:
And for the record, no one changes shirts more often that Christian.
Man, you haven’t seen half of it!!! I’m a real pussy in that regard, if my shirt doesn’t feel good while I workout, I change it.
Heck, I have my chest t-shirts, my back t-shirts, my biceps t-shirts, etc. Which is why I don’t do whole body training!!!
See, this is where you are wrong. If you do full body training you can wear all of these shirts at once. This will make you appear much, much bigger. A little trick of the trade.
You laugh, but I actually did that in high school… I actually wore 2 t-shirts and 1 long-sleeve cotton shirt beneath a buttoned shirt to look bigger.
[/quote]
You are from Canada. It’s cold there.
Unless you did this in the summer time.
Hey Gang,
I actually lurk a lot here, but like a lot of other folks I have been rocking the 5-3-1 for a bit. I have a question that maybe other people have dealt with. I am on my third cycle and have making great gains like everyone else, but I have been doing my squats and deads without a belt. My old one broke and I figured RAW work wouldn’t hurt. I have one coming from Elite and was wondering about adjusting my maxes for the belt. I typically hit between 7-12 on my AMRAP set, so I was thinking about maybe adding 20 to squat and dead for next cycle? I feel like with the belt my repetition work goes much easier and I just don’t know about hitting like 15 reps. Anybody have any thoughts on this?
Troy
[quote]_juggernaut wrote:
Hey Gang,
I actually lurk a lot here, but like a lot of other folks I have been rocking the 5-3-1 for a bit. I have a question that maybe other people have dealt with. I am on my third cycle and have making great gains like everyone else, but I have been doing my squats and deads without a belt. My old one broke and I figured RAW work wouldn’t hurt. I have one coming from Elite and was wondering about adjusting my maxes for the belt. I typically hit between 7-12 on my AMRAP set, so I was thinking about maybe adding 20 to squat and dead for next cycle? I feel like with the belt my repetition work goes much easier and I just don’t know about hitting like 15 reps. Anybody have any thoughts on this?
Troy[/quote]
Just keep progressing normally for 2 more cycles. After this period, readjust your maxes.
Don’t be in such a rush to put more weight on the bar. You stall out quicker and won’t get as strong.
Jim ,
I seen many q/a about the big but boring and trimvirate assistance work and how to work with the weight, ramping up etc…
I got this from your max effort book about repetition work and i think this will fit perfectly for assistance work…
Dumbell Bench Press
3â??5 X 8â??20
When picking the weight for the dumbbell bench press, start with a very light
weight and work up from there. For example, I like to do my last two sets of
dumbbell bench work with 150-lb dumbbells. So a workout will look like this:
100 X 10
115 X 10
130 X 10
150 X 8
150 x 8
That what i gonna do for my next cycle(not the same weight obviously) but as now its time to regain some muscle i think it will work great…the last 2 sets are kinf of the work set…i give you some feedback in a few week!
[quote]Jim Wendler wrote:
danjo228 wrote:
One BIG problem with the 5/3/1!
Before I went to the gym tonight, I threw a couple of beers into the fridge. By the time I got home after training, they weren’t even cold.
You gotta plan better. May I suggest Beam and Coke?[/quote]
Yes, rookie mistake. Brilliant suggestion!
id just like to add: Cuervo Black and coke. been drinking tequila and coke for about 5 years, when Cuervo black came out, it was like magic. get a big glass, full of ice, go half teq, half coke. awesome.
Hanley, where is your new log??? my world is not complete!
[quote]danjo228 wrote:
One BIG problem with the 5/3/1!
Before I went to the gym tonight, I threw a couple of beers into the fridge. By the time I got home after training, they weren’t even cold.[/quote]
Add in the Prowler. That adds a good 30 minutes to my gym time, and thats AFTER I push it. Viola! Cold beers
Jason
Hi Jim, and everyone bitten by the 531 bug. I wanted to share my progress. Just finished the 531 week of my second cycle (about 45 min ago actually) and I’m kinda stoked about how it’s been going.
~2 months ago my true 1RMs were (and please don’t laugh):
Military: 52,5 kg (116 lbs)
Squat: 92,5 kg (204 lbs)
Bench: 100 kg (220 lbs)
Deadlift: 150 kg (330 lbs - my favorite lift oddly enough 
In the 3x5 week of my first cycle i hit the following reps:
Military: 11 x 37,5kg (83 lbs)
Squat: 8 x 67,5kg (149 lbs)
Bench: 10 x 77,5kg (171 lbs)
Deadlift: 14 x 110kg (242 lbs)
This week i got:
Military: 9 x 45kg (99 lbs)
Squat: 12 x 80kg (176 lbs)
Bench: 9 x 87,5kg (193 lbs)
Deadlift: 13 x 127,5kg (281 lbs)
The calculated maxes from this weeks rep maxes are (obviously these are only ball park figures, but…):
Military: 58,5kg (129 lbs) = + 13 lbs
Squat: 112kg (247 lbs) = + 43 lbs
Bench: 113,75kg (250 lbs) = + 30 lbs
Deadlift: 182,75kg (403 lbs) = + 73 lbs
Personally I think that is pretty effin’ great!
I don’t know what it is, but I’ve been hitting PRs almost every session, which keeps me highly motivated to work even harder next time. In that way it’s kind of a positive feedback loop. But anyway
- THANKS MR. WENDLER!