Just found a review of Jim seminar last weekend in chicago,
this review was made by miked on stronglifts.com …so credit to him!
I tought some 5/3/1 junkie and peoples that like Jim work would like to read!!
Made it to the Wendler Seminar in Chicago, and he went over a few things that may be of interest:
For people who want to be strong, with an emphasis on getting bigger -
My notes basically say “5/3/1 + 5x10 + 30 min walking/3 days + increase caloric liquids”
5/3/1 routine for the strength, the 5x10 of whatever big lift you’re doing that day, 30 mins of walking to keep some of the fat off and ensure you’re not completely de-conditioned, and liquid calories are just easier to ingest.
Conditioning:
Hard condition occurs on lower body day (sprints, hills, prowler…)
Light condition on Upper days as not to effect the lower body days
Basic limiting of cals/carbs, nothing crazy here
Sample for someone wanting to get into fantastic athletic shape, while trying to build/maintain strength:
30-40 mins easy conditioning in the morning
5/3/1 lifting at some point during the day, 3-4 days a week
Followed by hard conditioning, 4 days a week
Very strenuous
He went over the importance of having easy conditioning, or (gasp!) steady state cardio, giving the example of an elite college football athlete who had an unusually high resting heart rate. They had him on a treadmill walking for extended periods of time and his heart rate plummeted.
1)Easy conditioning helps people adapt
2)Positively impacts strength by not overtaxing your recovery
3)Work capacity increases because of it
People who want to be conditioned while gaining strength:
Get to a satisfactory level of conditioning (maybe 2 hard conditioning workouts a week), and simply maintain that amount, while building strength around it.
Amount of hills/trips on prowler should not increase but be maintained at a level that keeps you conditioned while allowing you to make strength gains. Some experimentation is necessary of course.
Box Squat vs. Free Squat
-Believes Box Squat is great to teach squat, and is good for people with bad knees
-The carryover or usefulness, however, only really applies to multi-ply lifters
-He concluded by saying that if you’re not a multi-ply lifter and can safely free squat, then pick the free squat 100% of the time
Later, I asked him why so much emphasis on box squatting is prevalent in sports training.
He said because it’s easy to teach, and they need some type of squatting movement. Instead of working out free squat kinks, they might as well save time, and get strong on box squats. Also, they can recover fast usually.
Quick technique points:
Recommends trying the false grip for OH press (not bench). He says that helped him immensely with shoulder/bar tracking problems
Clean: Demonstrated the “ugliest clean ever”, which involves simply getting the bar from the floor to the shoulders any way possible. Not triple extension or hip whip. Just grab it, jump, pull it onto the shoulders.
Made the point that technique is only really significantly important for people training to lift a lot of goddamned weight or an oly-lifter
Squat: Basically what Mehdi/Rippetoe recommends. Except he says that one should drive the elbows under the bar and push up into it. Basically gets the same job as elbows up: it keeps the chest up, but then again, it works for him, so…