I’m in my 2nd week of 5/3/1 & already setting PRs. My training finally has some order, I’m doing the 3 day a week plan, so every 5th week is a deload. I chose to make Log press, front squat, weighted dip, and dead lift my main lifts. I like how you do the main lift and 2 accessory movements, it forces you to choose the best lifts.
I’d love to see a T-Nation Wendler interview!
[quote]Ryan71 wrote:
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).[/quote]
I haven’t run 5/3/1 yet because I didn’t know where to put power cleans in it…So, you basically do 5/3/1 power cleans and then 5/3/1 DL? Tell me if I’m wrong…it sounds too good to be true ! ! ! Last question: what assistance movements are you using on pwr clean/DL day? Thank!
I’m happy to say that I’ll be back to using 5/3/1 after next week. I haven’t used it since the beginning of January, so I’m eager to get back to it.
I recently participated in the 8-week Precision Nutrition Exercise Study Group (Training with Cosgrove and JB) - I was selected to participate in Group 2 (results will be posted from the three groups in a few more weeks).
This is my last week and then I will perform my post-testing measurements next week while also re-testing my maxes on the main lifts for 5/3/1.
Although my conditioning has improved tremendously in the last 8 weeks on the PN Exercise Study Group plan, I have a feeling I have lost some strength even though I worked hard to increase weight and/or reps during the program.
I plan on using the Periodization Bible template (thanks for sending me the info Crankman) when I use 5/3/1 again. It looks like it still has a good amount of volume on assistance lifts. I’ll use the four-day template rather than the three-day-a-week template. And of course, I’ll still perform conditioning workouts as well in addition to playing ultimate frisbee once a week.
I’m thinking that I’ll use sprint intervals at least once a week after the squat and/or deadlift workout along with Prowler sprints. For one of my upper body workouts, I’ll pick something easier per Jim’s recommendations.
Since I play ultimate frisbee once a week, all I need is about two conditioning workouts (sprint/speed workouts) to keep my fitness levels high.
Here’s my question about the Periodization Bible template: Is it okay to choose two different exercises for each assistance movement and rather than performing five sets of one exercise for 10-20 reps, could I perform two different exercises (one for three sets, the other for two sets)?
[quote]Nate Dogg wrote:
I’m happy to say that I’ll be back to using 5/3/1 after next week. I haven’t used it since the beginning of January, so I’m eager to get back to it.
I recently participated in the 8-week Precision Nutrition Exercise Study Group (Training with Cosgrove and JB) - I was selected to participate in Group 2 (results will be posted from the three groups in a few more weeks).
This is my last week and then I will perform my post-testing measurements next week while also re-testing my maxes on the main lifts for 5/3/1.
Although my conditioning has improved tremendously in the last 8 weeks on the PN Exercise Study Group plan, I have a feeling I have lost some strength even though I worked hard to increase weight and/or reps during the program.
I plan on using the Periodization Bible template (thanks for sending me the info Crankman) when I use 5/3/1 again. It looks like it still has a good amount of volume on assistance lifts. I’ll use the four-day template rather than the three-day-a-week template. And of course, I’ll still perform conditioning workouts as well in addition to playing ultimate frisbee once a week.
I’m thinking that I’ll use sprint intervals at least once a week after the squat and/or deadlift workout along with Prowler sprints. For one of my upper body workouts, I’ll pick something easier per Jim’s recommendations.
Since I play ultimate frisbee once a week, all I need is about two conditioning workouts (sprint/speed workouts) to keep my fitness levels high.
Here’s my question about the Periodization Bible template: Is it okay to choose two different exercises for each assistance movement and rather than performing five sets of one exercise for 10-20 reps, could I perform two different exercises (one for three sets, the other for two sets)?[/quote]
About assistance , dont think Jim will see a problem with it. Just make sure to get a good recovery…also look for BMG log with the Angry coach(elitefts), easy to follow template.
[quote]fabiop wrote:
Ryan71 wrote:
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 haven’t run 5/3/1 yet because I didn’t know where to put power cleans in it…So, you basically do 5/3/1 power cleans and then 5/3/1 DL? Tell me if I’m wrong…it sounds too good to be true ! ! ! Last question: what assistance movements are you using on pwr clean/DL day? Thank![/quote]
I’m doing the 2 days/ week with squats one week and deads the next (upper body bench one week, military the other). Squat day is power snatch, squat, round back good morning, hanging L-sit (abs-hold for time). Deadlift day is power clean, deadlift, back raises/hypers (high reps) and L-sit again.
In the book and in the Q&A column he tells you to put power or hang versions before the squat and deadlift and use 5/3/1 scheme.
one quick question regarding the deload week…are you only supposed to take it easy on squat bench and deadlift or are you supposed to take it easy with your assistance work as well.
[quote]dod424 wrote:
one quick question regarding the deload week…are you only supposed to take it easy on squat bench and deadlift or are you supposed to take it easy with your assistance work as well.[/quote]
Since it’s a deload you scale back on everything to give your system a rest for a week. Buy the 5/3/1 ebook, it’s well worth the double sawbuck.
He answers your deload question here:
http://asp.elitefts.com/qa/default.asp?qid=88422&tid=
and here:
[quote]Ryan71 wrote:
I’m doing the 2 days/ week with squats one week and deads the next (upper body bench one week, military the other). Squat day is power snatch, squat, round back good morning, hanging L-sit (abs-hold for time). Deadlift day is power clean, deadlift, back raises/hypers (high reps) and L-sit again.
In the book and in the Q&A column he tells you to put power or hang versions before the squat and deadlift and use 5/3/1 scheme.
http://asp.elitefts.com/qa/default.asp?qid=88865&tid=
http://asp.elitefts.com/qa/default.asp?qid=91701&tid=[/quote]
Thank you very much!
If someone has a copy of the program would you mind sending it to me, please?
I’ve searched and can only find people talking about it…
[quote]alocubano1110 wrote:
If someone has a copy of the program would you mind sending it to me, please?
I’ve searched and can only find people talking about it…[/quote]
If you haven’t picked up enough info on this thread or Jim’s Q&A’s on EliteFTS, then you may want to actually purchase the e-manual:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=182&pid=2976
Just buy the e-book. Support those that support you.
I have some friends who compete in strongman, in the last 6 months they’ve made great strength gains on 5/3/1. This is why I’ve decided to try it.
Buy the ebook, you won’t be sorry!
For $19.99 the e-book is unbeatable
Is anyone making good gains in mass on the BBB templete? Jim Wendler suggest that for soneone looking ot gain mass along with strengh.
I would have guessed the Periodization Bible templete would be best for size?
[quote]DF85 wrote:
Is anyone making good gains in mass on the BBB templete? Jim Wendler suggest that for soneone looking ot gain mass along with strengh.
I would have guessed the Periodization Bible templete would be best for size?[/quote]
Any of Jim Split is good for size, questions of assistance exercices?its up to you,trimvurate,bbb,periodization,bodybuilder,you can also do a ws4sb vartiation…and there was a article here not long time ago , the omnibus method, if you look at it you see a 4 days split(squat/bench/deads/push press) and it has good exercices for assistance work.
If you wanna get bigger your best assistance is FOOD !
[quote]jsrlifter wrote:
For $19.99 the e-book is unbeatable[/quote]
Hell, if you only want to spend $5, buy the April Men’s Fitness. Wendler wrote an article in it with the nuts and bolts of the 5/3/1 program and there’s variations listed on their website (but the website won’t tell you about the 5/3/1 part, only different assistance variations).
http://asp.elitefts.com/qa/training-logs.asp?tid=178&__N=The%20Unlikely%20Powerlifter
A good log thats just started over at Elite- he lays it all out. Newbs to the program should note how he hits pretty high reps for the first wave such as 8 reps on 95% bench day.
Pretty sure he’s a T-Nation contributor as well
Dudes, thanks a bunch for creating this thread and keeping it up, I’m starting with this program today and really looking forward to it! I will be doing the 4-day template, adding cleans and snatches to my lower body sessions as well as breaking my assistance upper-body movements to 2 push, 2 pull for variation, so I will probably do 3x10-12, then 2X10-12 then repeat.
Thanks again, even though this template is very simple, quite a few questions were answered here and some good ideas as well! I’ll post my template later when I get a chance.
Forgot to mention, my main lifts will be Squats, Deads, Bench Press and Military Press, just as it is outlined by Jim, even though I’m considering switching the militaries for pull ups/chins to keep it balanced as suggested by some posters.