Nice progress, insanely so on the squat.
Thanks, guys!
Novaeer, 5/3/1 would make a great off season routine. Good luck you will like the results.
One more question for you guys: do you keep doing the same exercises? Or are you rotating exercises each wave? For example 4weeks of back squat, 4 weeks front squat, then back squat again…
If so, how many variations do you use? 2, 3? And how you rotate? Instinctively or planned?
[quote]Sagat wrote:
One more question for you guys: do you keep doing the same exercises? Or are you rotating exercises each wave? For example 4weeks of back squat, 4 weeks front squat, then back squat again…
If so, how many variations do you use? 2, 3? And how you rotate? Instinctively or planned?
[/quote]
I stick with the same exercises, but I have only done two waves so far. But I do think it might be beneficial to change the exercises periodically. If you were weak off the floor on a deadlift you could do deadlifts standing on blocks for a period of time to improve your deadlift off the floor or if your weak at lockout, you could do rack deadlifts or reverse band deadlifts.
The same exercises are working well for me for now, so I don’t see changing anytime soon. I could see myself changing exercise in the off season.
[quote]Phillip Wylie wrote:
I stick with the same exercises, but I have only done two waves so far. But I do think it might be beneficial to change the exercises periodically. If you were weak off the floor on a deadlift you could do deadlifts standing on blocks for a period of time to improve your deadlift off the floor or if your weak at lockout, you could do rack deadlifts or reverse band deadlifts.
The same exercises are working well for me for now, so I don’t see changing anytime soon. I could see myself changing exercise in the off season.
[/quote]
You are right, ones weakness are crucial when choosing the exercises.
I was thinking about having 2 variations for each lift: front and back squat, flat and incline bench, push and military press, partial and conventional deads, and keep doing one variation, when i get bored or cant progress i will change to the oher variation and do the same.
[quote]Sagat wrote:
One more question for you guys: do you keep doing the same exercises? Or are you rotating exercises each wave? For example 4weeks of back squat, 4 weeks front squat, then back squat again…
If so, how many variations do you use? 2, 3? And how you rotate? Instinctively or planned?
[/quote]
My plan is to go twice with the main lift, once with an similar lift. So far I have gone DL, DL, Rack Pull. I plan to go DL twice more, then another variation. I haven’t decided what my next variation will be though.
How is everyone’s progress going?
I started my 3rd wave last week. It is the first wave of my 12 week training cycle for NASA Natural Nationals.
[quote]Phillip Wylie wrote:
How is everyone’s progress going?
I started my 3rd wave last week. It is the first wave of my 12 week training cycle for NASA Natural Nationals.
http://www.badattitudegym.com/phils_training_log/
[/quote]
I’m just a recreational lifter(i dont compete and not planning either), im 33 and i really like Jim Blog and his stuff. Right now im on my 3rd cycle of 5/3/1 but started to heavy so on my 2nd cycle i was struggling to finish the reps…so i started again with 10% less…
Phil; By the way your number are amazing for a drug free lifter!!
Stay natural!!
[quote]crankMAN wrote:
Phillip Wylie wrote:
How is everyone’s progress going?
I started my 3rd wave last week. It is the first wave of my 12 week training cycle for NASA Natural Nationals.
http://www.badattitudegym.com/phils_training_log/
I’m just a recreational lifter(i dont compete and not planning either), im 33 and i really like Jim Blog and his stuff. Right now im on my 3rd cycle of 5/3/1 but started to heavy so on my 2nd cycle i was struggling to finish the reps…so i started again with 10% less…
Phil; By the way your number are amazing for a drug free lifter!!
Stay natural!!
[/quote]
Thanks, bro!
It’s best to pick numbers that are too easy. You can’t go wrong with that approach.
[quote]Phillip Wylie wrote:
How is everyone’s progress going?
I started my 3rd wave last week. It is the first wave of my 12 week training cycle for NASA Natural Nationals.
http://www.badattitudegym.com/phils_training_log/
[/quote]
I’m in the midst of the deload week right now, but I can already feel the increased confidence with my raw squat just after that first 3 weeks. Deadlift feels solid, but lower end bench strength is going to take a while to build back up after all the shirt/top end I focused on during the past couple of meet cycles. But all in all, I’m more than satisfied so far.
[quote]novaeer wrote:
Phillip Wylie wrote:
How is everyone’s progress going?
I started my 3rd wave last week. It is the first wave of my 12 week training cycle for NASA Natural Nationals.
http://www.badattitudegym.com/phils_training_log/
I’m in the midst of the deload week right now, but I can already feel the increased confidence with my raw squat just after that first 3 weeks. Deadlift feels solid, but lower end bench strength is going to take a while to build back up after all the shirt/top end I focused on during the past couple of meet cycles. But all in all, I’m more than satisfied so far.[/quote]
Good to hear it is going well for you, novaeer. Try pausing the reps on your bench, that’s what I have been doing and I have mainly been competing in gear the past 5 years. I recently changed my focus to raw in May of this year.
[quote]Phillip Wylie wrote:
Good to hear it is going well for you, novaeer. Try pausing the reps on your bench, that’s what I have been doing and I have mainly been competing in gear the past 5 years. I recently changed my focus to raw in May of this year.
[/quote]
I always pause my reps (about a second or so) on all of my raw work. Practice like you play.
I just got a 5/3/1 spreadsheet from someone posting at elite yesterday
has a 4 and 5 week cycle
let me know if anyone is interested
[quote]TheDudeAbides wrote:
I just got a 5/3/1 spreadsheet from someone posting at elite yesterday
has a 4 and 5 week cycle
let me know if anyone is interested[/quote]
TheDudeAbides, yes I’m interested. This program seems good for me. With a 9 day old baby, the training frequency is not too demanding and I can spend time with the little guy.
Bchamp
anyone interested, just pm me your email (no spam)
Is there any practical way to incorporate cleans into the program? If it came down to having to replace deads I wouldn’t do it.
[quote]Foenix wrote:
Is there any practical way to incorporate cleans into the program? If it came down to having to replace deads I wouldn’t do it.[/quote]
I’ve been doing this program on Phil’s advice and I just do my oly lifts as part of my warmup. Hang snatch on deadlift day, rack jerk on bench day and hang clean on squat day.
Recently, I have been speaking with Kuz about using the 5/3/1 method for my bench and squat while still using my overall training template from WS4SB.
From speaking with Kuz and checking out the Q&A’s on Elite, I was able to figure everything out. However, the ebook for “Training Three Days a Week” by Jim Wendler was on sale this past weekend through Elitefts.com, so I decided to pick it up anyway.
There are some good templates and recommendations in the book for training three days a week, but I found the 5/3/1 Method info to be the most useful.
I’ve already set up my ME Upper and ME lower body days so I can use the 5/3/1 method while still using the template from WS4SB (which has similarities to Wendler’s “Bodybuilding” template). I’m hoping this will help me get my bench and squat up in the next few months.
I like the idea behind it and it actually gives my body a chance to recover since I’m not going for 1-3 rep maxes every single week on my ME days.
I start the first phase this week, so I’ll chime in after going through a few training phases so I can get a grasp on how well it’s working.
Training has been great the last 14 weeks that I’ve been back to the WS4SB template, as I’ve noticed increases in strength and mass while still keeping my conditioning levels high enough for ultimate frisbee and my bodyfat levels within check.
Nate,
First thank for the westside spreadsheet.
Well im doing something very similar,ws4sb and 5/3/1 combined together, 3 days a week or 4/days a weeks.
I know some peoples dont like the term powerbuiling this it!!
Nate, are you gonna include military press in your workout(mean 5/3/1)??
Anyway you cant go wrong with those 2 templates!!
Have fun!
Nope. I’m only using it for squat and bench while still using the WS4SB template.
I get enough shoulder work on my two upper body days already, and I like the way my training days are already set up.
However, after a few cycles of 5/3/1 on the squat and bench, I’ll switch out the flat bench for the incline bench press and probably switch out squats for deadlifts for a few cycles.