Wendler did offer 531 and Boring but big combined though, as a suggestion. But I can see how that might shift a person away from their max …
[quote]Nate Dogg wrote:
The one mistake I made while using 5/3/1 during late November and through December was to try and combine the 5x10 from the Boring But Big template with my WS4SB template.
Prior to that, my training was going well by using the WS4SB template but using 5/3/1 for my main lifts only (squat and bench) and then using the rest of the exercises from the WS4SB template.
But just the addition of the 5x10 on squat and bench along with the rest of the exercises killed me. Not only did I feel beat down after the training sessions, but when I retested my maxes, I had actually lost strength!
Next time I use the 5/3/1 template, I’ll know better. Keep it simple and just follow it like Jim has laid it out.[/quote]
Hey Nate, long time!!
I agree with you on the ws4sb,big but boring combo…5x10 is good butdoing it everyday with many others exercices is a killer…might be able to do it a few times but not week after week…Anyway now i do it more like in a Wendler way…for accessory i like 3 sets per exercices also…first two are kind of warmup…then i go all out on the 3rd sets…
Also the Periodization Bible variation from the book is similar to Defranco and westside stuff and also fun for those who were familiar with Defranco stuff(exercices selection etc…)
Just a note with some recent progress. I’ve been tinkering with 3/5/1 again, using the same basic principles. I like it, but I’m going to 5/3/1 for the next cycle.
Anyway, I’ve only been squatting properly since Christmas after some pretty extensive back troubles. This last cycle has used a 147.5kg training 1rm. Performances have been:
wk1 - 132.5x9
wk2 - 125x13 - had a couple more but also had a headache
wk3 - 140x10
Using Jim’s 1rm calculating progress tracking system my squat has gone up roughly 20kg to 185-ish kgs. I weigh 84kgs. I’m pretty pleased. Obviously that;s only a guide, I need to get under 180+kgs one day.
Bench is less stellar though. Going to do close grip bench on military press day as I think triceps are the weak point on all my pressing.
Iain-
you must be doing 3/5/1?
i understand that some people were doing it that way, and that Wendler had played around with it, however, he’s now decided that 5/3/1 works better. i think what i read was in response to a q&a on the elitefts site
[quote]crankMAN wrote:
Hey Nate, long time!!
I agree with you on the ws4sb,big but boring combo…5x10 is good butdoing it everyday with many others exercices is a killer…might be able to do it a few times but not week after week…[/quote]
Yep. There’s a reason why the Boring But Big template only uses 2-3 accessory movements. Trying to use the 5x10 plus 4-5 other exercises as in WS4SB was just way too much to recover from each week! Sure, the pump and the soreness from the 5x10 felt good, but it was just a bit more than I could recover from when also performing finishers such as Prowler sprints and playing ultimate frisbee once a week.
That would work!
Is that in the new 5/3/1 E-book? How do you like that compared to just the Three Days A Week manual?
I’m considering picking it up but am trying not to spend any extra money right now.
[quote]Nate Dogg wrote:
crankMAN wrote:
Also the Periodization Bible variation from the book is similar to Defranco and westside stuff and also fun for those who were familiar with Defranco stuff(exercices selection etc…)
Is that in the new 5/3/1 E-book? How do you like that compared to just the Three Days A Week manual?
I’m considering picking it up but am trying not to spend any extra money right now.[/quote]
check your PM!
[quote]crankMAN wrote:
Nate Dogg wrote:
crankMAN wrote:
Also the Periodization Bible variation from the book is similar to Defranco and westside stuff and also fun for those who were familiar with Defranco stuff(exercices selection etc…)
Is that in the new 5/3/1 E-book? How do you like that compared to just the Three Days A Week manual?
I’m considering picking it up but am trying not to spend any extra money right now.
check your PM!
[/quote]
sorry I don’t see anything
[quote]TheDudeAbides wrote:
crankMAN wrote:
Nate Dogg wrote:
crankMAN wrote:
Also the Periodization Bible variation from the book is similar to Defranco and westside stuff and also fun for those who were familiar with Defranco stuff(exercices selection etc…)
Is that in the new 5/3/1 E-book? How do you like that compared to just the Three Days A Week manual?
I’m considering picking it up but am trying not to spend any extra money right now.
check your PM!
sorry I don’t see anything[/quote]
that was for Nate!!
[quote]Nate Dogg wrote:
The one mistake I made while using 5/3/1 during late November and through December was to try and combine the 5x10 from the Boring But Big template with my WS4SB template.
Prior to that, my training was going well by using the WS4SB template but using 5/3/1 for my main lifts only (squat and bench) and then using the rest of the exercises from the WS4SB template.
But just the addition of the 5x10 on squat and bench along with the rest of the exercises killed me. Not only did I feel beat down after the training sessions, but when I retested my maxes, I had actually lost strength!
Next time I use the 5/3/1 template, I’ll know better. Keep it simple and just follow it like Jim has laid it out.[/quote]
I’m sorry you found out the hard way of trial and error, but sort of glad you did. On paper, 5x10x(50% of 1RM) seems rather simple and elementary. The reality is that it is flat out brutal. My legs and back benefited the most from it.
ive now done the 5x10 @50% for bench, military press and squat, squats was the most challenging. doing it for deads thurs, well see…
Mildly shocked that Wendler wrote an article for Men’s Fitness.
However am glad he’s getting some sucess and recognition.
[quote]Cprimero wrote:
Mildly shocked that Wendler wrote an article for Men’s Fitness.
However am glad he’s getting some sucess and recognition.[/quote]
Wendler’s been contributing to Men’s Fitness for at least a year. It’s not always a full article, but he does get his name in there. Good for him.
[quote]dez6485 wrote:
ive now done the 5x10 @50% for bench, military press and squat, squats was the most challenging. doing it for deads thurs, well see…[/quote]
that was my experience, squats being just brutal; everything was doable even deadlifts, but squats just left me exhausted for a couple days
I will say that my legs ballooned when I did the BBB template
[quote]malonetd wrote:
Cprimero wrote:
Mildly shocked that Wendler wrote an article for Men’s Fitness.
However am glad he’s getting some sucess and recognition.
Wendler’s been contributing to Men’s Fitness for at least a year. It’s not always a full article, but he does get his name in there. Good for him.[/quote]
Jim had a bench program in … some mag last year for increasing your bench press. I don’t think he these guys (Jim, Kroc,etc) as selling out if their articles are being purchased and published in global(?) selling magazines. They have bills to pay and many people could benefit. Dave Tate got some flack for associating with some Crossfit people. His take on it is perfect:
http://asp.elitefts.com/qa/training-logs.asp?qid=88544&tid=124
http://asp.elitefts.com/qa/training-logs.asp?qid=92694&tid=63
http://asp.elitefts.com/qa/training-logs.asp?qid=92715&tid=63
What do you think about 5/3/1 chin ups?
Will anyone try those?
I’ll give it a go on my next cycle.
What I don’t know yet, is if I’ll sub the chins for the bench press, or if I’ll do the two together in the same training day.
Ideas anyone?
By the way, yesterday I squatted 253lbs for eight reps, and I even felt like I left one or two reps in the tank!
Nothing remarkable, I know, but for me it’s progress!
Now I can assure 100% that the 5/3/1 is the best I could be doing, and I’m also sure that I’ll be using it for a LONG LONG time (if not forever xD).
Cheers!!
[quote]JPuxHenri wrote:
http://asp.elitefts.com/qa/training-logs.asp?qid=92694&tid=63
http://asp.elitefts.com/qa/training-logs.asp?qid=92715&tid=63
What do you think about 5/3/1 chin ups?
Will anyone try those?
I’ll give it a go on my next cycle.
What I don’t know yet, is if I’ll sub the chins for the bench press, or if I’ll do the two together in the same training day.
Ideas anyone?
By the way, yesterday I squatted 253lbs for eight reps, and I even felt like I left one or two reps in the tank!
Nothing remarkable, I know, but for me it’s progress!
Now I can assure 100% that the 5/3/1 is the best I could be doing, and I’m also sure that I’ll be using it for a LONG LONG time (if not forever xD).
Cheers!![/quote]
I’m thinking of trying this myself. Definitely include bodyweight in calculating load. I read elsewhere that you lift 90% (actually 92%) of bodyweight when doing chins/pullups, so I would uses that figure plus added weight to calculte loads. I’ll be doing chins after my bench in 5/3/1 format, thus counting it as another major lift and not a supplemental lift.
He recommends doing this with snatches and cleans, if you do them, before deadlifts and squats (which I do, power snatch before squats, power cleans before deadlifts).
I will probably experiment this with pullups…i post the results in a few week!
I have been using 5/3/1 with success for about 4 waves now and was curious if anybody has made the change from a 4 day split to a 3 day split. Since a 3 day split takes 5 weeks to complete with the deload instead of 4 weeks with a 4 day split, I was nervous because i Wouldn’t be adding 5-10 lbs increments as often but i think the less volume will help out in the long run.
Also was wondering if anybody could share the top 5 assistance exercises wendler has in his new e book. I read in one of his post that he posted something on it in the FAQ section.
Any input on this would be appreciated
[quote]twistacannon15 wrote:
I have been using 5/3/1 with success for about 4 waves now and was curious if anybody has made the change from a 4 day split to a 3 day split. Since a 3 day split takes 5 weeks to complete with the deload instead of 4 weeks with a 4 day split, I was nervous because i Wouldn’t be adding 5-10 lbs increments as often but i think the less volume will help out in the long run.
Also was wondering if anybody could share the top 5 assistance exercises wendler has in his new e book. I read in one of his post that he posted something on it in the FAQ section.
Any input on this would be appreciated
[/quote]
Did 5/3/1 training 3 or 4 days a week and it doesnt matter…you wont see the difference. The new book has different setup…but its not the same for everybody,life,work,busy,stress,recovery…
According to Wendler , top 5 assistance exercice, well just read Jim log, of course Dips,Chins but i dont think there such thing as top 5 exercices in the new book!! Anyway this is also different for each person!
I am going from 4 days to 3 days. I am cuttting fat now and would do extra conditioning on the new off day.
I want to do squats and military press together.
I did the first two weeks with some extra lifts like shrugs and skull crushers. I am still sore! I have never been so sore even with much higher volume.
I am sticking with 5/3/1 for as long as I can. I am only on wave 3 but can see huge PR’s coming.