Well i had to reduce all the percentages as well, hit a plateau on bench and military…and i seen others log were they performed more then 10reps on last set so just wanna do more reps stuff as well.
Other reason is i lost about 10pounds and a elbow injury(water in it) and it didnt help at all ,expecially on the pressing movement.
I probably buy the new book as well just for the fun of reading Wendler stuff.
I also have the macronutritient book(carbs cycling) from Shelby Starnes, for 9.99 is a great book and it help me to loose some weight…i found carbs cycling approach easier then the anabolic diet…just a suggestion!!
Going great for me, just start my fifth wave. Just missed the prescribed reps on military the other day so I will see how the next session goes(may have been a fluke) and see if I need to lower the max for that lift. But the gains keep coming:)
Finished my 3rd wave on front squats today, the weights AND the reps are increasing each wave:
Wave 1: 215(85%)x5, 230(90%)x3, 240(95%)x3
Wave 2: 225(85%)x6, 240(90%)x5, 250(95%)x5
Wave 3: 235(85%)x7, 250(90%)x6, 260(95%)x5
I think the BBB template is helping. I hope i can keep with this to reach a 315 front squat before i have to reset the max and start again.
[quote]Phillip Wylie wrote:
I am half way through my seventh wave and March 18th will make seven months on the 5/3/1 program. I have a meet March 28th and after that meet I plan on lowering the percentages on my bench and deadlift.
How is everyone else doing?[/quote]
Doing? I’m doing real well Phillip. Currently starting the second wave of my fourth cycle. Got 10 reps on each exercise last week. I typically get double the prescribed reps for the day.
I’ve also been on a fat loss ‘phase’ the last 6 weeks, so my training goes as follows:
Mon - military, 45 min elliptical
Tue - squat, 45 min elliptical
Wed - bench, 45 min elliptical
Thu - off
Fri - deadlift, 45 min elliptical
Sat - off
Sun - off
I have not done assistance work (occasional chins,dips,or curls) in forever and my lifts have still been increasing. I’ve lost 15 lbs in the last 5 weeks without changing my diet substantially. Almost a pant size down for any doubters
[quote]TheDudeAbides wrote:
Phillip Wylie wrote:
I am half way through my seventh wave and March 18th will make seven months on the 5/3/1 program. I have a meet March 28th and after that meet I plan on lowering the percentages on my bench and deadlift.
How is everyone else doing?
Doing? I’m doing real well Phillip. Currently starting the second wave of my fourth cycle. Got 10 reps on each exercise last week. I typically get double the prescribed reps for the day.
I’ve also been on a fat loss ‘phase’ the last 6 weeks, so my training goes as follows:
Mon - military, 45 min elliptical
Tue - squat, 45 min elliptical
Wed - bench, 45 min elliptical
Thu - off
Fri - deadlift, 45 min elliptical
Sat - off
Sun - off
I have not done assistance work (occasional chins,dips,or curls) in forever and my lifts have still been increasing. I’ve lost 15 lbs in the last 5 weeks without changing my diet substantially. Almost a pant size down for any doubters :)[/quote]
Nice job! That’s really great to be losing fat and getting stronger.
Doing? I’m doing real well Phillip. Currently starting the second wave of my fourth cycle. Got 10 reps on each exercise last week. I typically get double the prescribed reps for the day.
I’ve also been on a fat loss ‘phase’ the last 6 weeks, so my training goes as follows:
Mon - military, 45 min elliptical
Tue - squat, 45 min elliptical
Wed - bench, 45 min elliptical
Thu - off
Fri - deadlift, 45 min elliptical
Sat - off
Sun - off
I have not done assistance work (occasional chins,dips,or curls) in forever and my lifts have still been increasing. I’ve lost 15 lbs in the last 5 weeks without changing my diet substantially. Almost a pant size down for any doubters :)[/quote]
I’m curious, why did you choose not doing assistance exercises?
Of course what you are doing is working very well, so if itsnt broke dont fix it. But it seems counter-intuitive to me as i feel some fast paced weight workouts help with cutting.
I’m curious, why did you choose not doing assistance exercises?
Of course what you are doing is working very well, so if itsnt broke dont fix it. But it seems counter-intuitive to me as i feel some fast paced weight workouts help with cutting.[/quote]
Great question. I have somewhat limited time at the gym, about an hour. It just worked out to do 15-20 minutes of lifting and the rest cardio. Is this optimal? Eh, I really don’t know. It is working for me so far.
I honestly did not plan on gaining strength still. My focus was to lose fat and maintain as much strength as possible.
I’m curious, why did you choose not doing assistance exercises?
Of course what you are doing is working very well, so if itsnt broke dont fix it. But it seems counter-intuitive to me as i feel some fast paced weight workouts help with cutting.
Great question. I have somewhat limited time at the gym, about an hour. It just worked out to do 15-20 minutes of lifting and the rest cardio. Is this optimal? Eh, I really don’t know. It is working for me so far.
I honestly did not plan on gaining strength still. My focus was to lose fat and maintain as much strength as possible.[/quote]
3 to 5 supersets with sort rest for accessory will be great before jumping on the elleptical…
Example…
Pullups with Dips
Dumbell press with Dumbell Row
[quote]Sagat wrote:
Finished my 3rd wave on front squats today, the weights AND the reps are increasing each wave:
Wave 1: 215(85%)x5, 230(90%)x3, 240(95%)x3
Wave 2: 225(85%)x6, 240(90%)x5, 250(95%)x5
Wave 3: 235(85%)x7, 250(90%)x6, 260(95%)x5
I think the BBB template is helping. I hope i can keep with this to reach a 315 front squat before i have to reset the max and start again.[/quote]
Looks good!
Are you using BBB with front squat for 5x10 or back squat? I’m assuming front since that’s what you’re shooting for.
I noticed the deload week percentages in the spiral bound book are 65/70/75 and in the 5/3/1 book they are 40/50/60. I didn’t find any reason for the change.
In one of the example lifter’s workout, he uses 50/60/70 for the deload week.
I’m curious, why did you choose not doing assistance exercises?
Of course what you are doing is working very well, so if itsnt broke dont fix it. But it seems counter-intuitive to me as i feel some fast paced weight workouts help with cutting.
Great question. I have somewhat limited time at the gym, about an hour. It just worked out to do 15-20 minutes of lifting and the rest cardio. Is this optimal? Eh, I really don’t know. It is working for me so far.
I honestly did not plan on gaining strength still. My focus was to lose fat and maintain as much strength as possible.[/quote]
I bet you should be going really hard on these aerobics, because your results are great just from adding cardio (you mentioned you kept diet the same).
As crankman said a few supersets are a great adition to the program as they are time saving and can be also demanding on cardio(with short rest intervals).
Keep with the hard work.
