Hey guys, I’m going to start this program tomorrow and see what happens after a couple cycles through it. I’ve spent the past week and a half reading through this thread, articles mentioned/linked to EliteFTS, a couple logs, and PMing some folks. Just want to make sure I know what I’m doing.
For the guys wondering why you’re not improving on this template/can’t hit the numbers you should be hitting:
Other than the obvious (overestimating yourself by not being conservative with your max), consider that you still need to eat and
increase food intake every now and again… That includes protein as well.
Especially if you do some serious assistance work.
5/3/1 isn’t magically going to make you stronger on a 2000-3000 calorie beach-boy diet.
[quote]B rocK wrote:
When you guys follow this program…how do you incorporate warm ups?
For instance, if I’m aiming to hit a 500lb deadlift and it’s a “5” week. How would you warm up to that?
So if I’m aiming to have a 500lb 1rm, my weights on a “5” week would be 375-400-425x5. Is the warmup just whatever it takes to get up to 375?[/quote]
Just do as many warm-up sets as needed. I think Jim typically recommends 2-4 warm-up sets. But it’s also highly individualized. Some people need more. Some need less.
For those types of lifts, you may want to do the following:
[quote]B rocK wrote:
So if I’m aiming to have a 500lb 1rm, my weights on a “5” week would be 375-400-425x5. Is the warmup just whatever it takes to get up to 375?[/quote]
Just to be clear here, though, if you haven’t hit a 500 lb deadlift yet, you should not be using the weights listed (375, 400, 425) as your work sets.
The 5/3/1 is a long term, slow and steady progress program. It’s not something you do for a cycle or two and expect sudden big PR jumps. If you plan to do 5/3/1, I recommend being ready to run it for at least 6 months.
[quote]malonetd wrote:
B rocK wrote:
So if I’m aiming to have a 500lb 1rm, my weights on a “5” week would be 375-400-425x5. Is the warmup just whatever it takes to get up to 375?
Just to be clear here, though, if you haven’t hit a 500 lb deadlift yet, you should not be using the weights listed (375, 400, 425) as your work sets.
The 5/3/1 is a long term, slow and steady progress program. It’s not something you do for a cycle or two and expect sudden big PR jumps. If you plan to do 5/3/1, I recommend being ready to run it for at least 6 months.[/quote]
[quote]malonetd wrote:
B rocK wrote:
So if I’m aiming to have a 500lb 1rm, my weights on a “5” week would be 375-400-425x5. Is the warmup just whatever it takes to get up to 375?
Just to be clear here, though, if you haven’t hit a 500 lb deadlift yet, you should not be using the weights listed (375, 400, 425) as your work sets.[/quote]
Actually, I just did the math on this and he shouldnt be using those weights even if he HAS hit 500 on teh DL. Seriously, how the f— do people not get this? Take your max - lets generously assume it to be 500 - and IMMEDIATELY take off 10%.
That brings it to 450. Your weights for your week of 5 would be either 75/80/85, or, as Jim seems to be recommending more often now, 65/75/85% - that’s based on 450. So the weights would be 335/360/385 or 295/335/385. Next month you would base your percentages off of 460.
Thanks to Chris Young (UK) for letting me know this thread is going on. Whoever KBCThird is, you are right on. That’s exactly what you are supposed to do.
Start light
Progress Slow
Stick to Big Exercises
Set PR’s
Thanks to Phil Wylie for believing in me enough to do this program. It is much appreciated. And thanks to you for all your support. - Jim Wendler, EFS
I am not on 5-3-1 yet (still ws4sb) but am planning to try it out some time this year.
Just wanted to post that it is awesome to see Jim Wendler post in here.
Alot of people on here read your training log on EFS daily for motoviation and a few laughs. Hopefully you will have some time to post more info/tips in here.
[quote]Jim Wendler wrote:
Thanks to Chris Young (UK) for letting me know this thread is going on. Whoever KBCThird is, you are right on. That’s exactly what you are supposed to do.
Start light
Progress Slow
Stick to Big Exercises
Set PR’s
Thanks to Phil Wylie for believing in me enough to do this program. It is much appreciated. And thanks to you for all your support. - Jim Wendler, EFS
[/quote]
You’re welcome, Jim. I am very happy with the program and I will get to put it to the test at my meet Sunday. Good to see you post here.
[quote]Jim Wendler wrote:
Thanks to Chris Young (UK) for letting me know this thread is going on. Whoever KBCThird is, you are right on. That’s exactly what you are supposed to do.
Start light
Progress Slow
Stick to Big Exercises
Set PR’s
Thanks to Phil Wylie for believing in me enough to do this program. It is much appreciated. And thanks to you for all your support. - Jim Wendler, EFS
[/quote]
[quote]TheDudeAbides wrote:
malonetd wrote:
B rocK wrote:
So if I’m aiming to have a 500lb 1rm, my weights on a “5” week would be 375-400-425x5. Is the warmup just whatever it takes to get up to 375?
Just to be clear here, though, if you haven’t hit a 500 lb deadlift yet, you should not be using the weights listed (375, 400, 425) as your work sets.
The 5/3/1 is a long term, slow and steady progress program. It’s not something you do for a cycle or two and expect sudden big PR jumps. If you plan to do 5/3/1, I recommend being ready to run it for at least 6 months.
and to strictly abide by the 90% rule[/quote]
You know, the longer I run this program, the more I get closer to doing exactly what the book says.
I started out by tweaking this and that and rotating movements and lifting 5, sometimes 6, days a week.
I’m now down to almost exactly what the book says. Not too long ago I reset all my lifts and reapplied the 90% rule. (Actually, I went even lower for the squat because I want my AMRAP sets to purposefully be higher reps.) I’m rotating the 4 main lifts on a 3 day a week rotation and sticking to those 4 main lifts. The only real deviation I have right now is my 4th lifting day for event training.
[quote]Phillip Wylie wrote:
Jim Wendler wrote:
Thanks to Chris Young (UK) for letting me know this thread is going on. Whoever KBCThird is, you are right on. That’s exactly what you are supposed to do.
Start light
Progress Slow
Stick to Big Exercises
Set PR’s
Thanks to Phil Wylie for believing in me enough to do this program. It is much appreciated. And thanks to you for all your support. - Jim Wendler, EFS
You’re welcome, Jim. I am very happy with the program and I will get to put it to the test at my meet Sunday. Good to see you post here.
[/quote]Good luck Phil. Show those Oklahoma boys how we do things!
Hi there guys, I’m also doing the 5/3/1 and I’m on my first wave, so I thought to stop by and say hello. I’m not going to post a full log, but I’ll post the PR’s wave by wave.
The only minor tweak I’ve done to the 5/3/1 is that in lower body days, before the squat and the power clean (yes I’ve sub power cleans for deadlifts), I’m doing some jump training to improve my vert.
Right now my maxes are 105Kg BPress, 135Kg Squat and 180Kg Conv Deadlift, all raw. Oh and my max vert is 25 inches. My height is 170cm and my weight is 72Kg.
Shit, I know, but I’m confident that the 5/3/1 will bring me up to the next level Well, thank you so much for your time!
[quote]JPuxHenri wrote:
Hi there guys, I’m also doing the 5/3/1 and I’m on my first wave, so I thought to stop by and say hello. I’m not going to post a full log, but I’ll post the PR’s wave by wave.
The only minor tweak I’ve done to the 5/3/1 is that in lower body days, before the squat and the power clean (yes I’ve sub power cleans for deadlifts), I’m doing some jump training to improve my vert.
Right now my maxes are 105Kg BPress, 135Kg Squat and 180Kg Conv Deadlift, all raw. Oh and my max vert is 25 inches. My height is 170cm and my weight is 72Kg.
Shit, I know, but I’m confident that the 5/3/1 will bring me up to the next level Well, thank you so much for your time!
By the way, best of luck on the meet Mr. Wylie!! ;)[/quote]
Well, thank you so much for your time!