Wendler 5/3/1 Program

Training Powerlifting
1041

[quote]bladelol wrote:
TheDudeAbides wrote:
m1sf1t wrote:
I finished my second wave. I think everything went great, I got from 6 to 4 reps on my last sets which seems about right for me - even though I must admit that in a few of the las sets in all waves, I did a little bit of “rest-pause” in which I would let go or set down the bar, “reset” and bust out one or two more reps; so I’m thinking of maybe keeping the same maxes for this coming wave as opposed of adding the 5/10 lbs. to see if I can improve with all out straight sets. i’ll see how it feels during the first wave I guess…

So keep the weights and try to beat your previous reps? I’ve been doing that the last couple cycles with great success.

I’ve done what TheDudeAbides has done. I make slower progress on my shoulders and chest vs. legs and back. It works, just stick with it.
[/quote]

copycat :wink:

1042

[quote]scotthenry525 wrote:
HI Jim,

Im about to start the 5/3/1 program and was reading your take on the use of straps. I would say that there is probably a good 60kg difference between my max deadlift with and without straps, in this case, is it really likely that my grip strength will never catch up with my leg/hip strength and thus should I just continue to use straps?

Many thanks

Scott[/quote]

Scott, as someone who has struggle a lot with his grip here is my 2CC’s:

Fuck the straps unless you have to be in a commerical gym, no chalk, etc. Why do I say this? Because I was in the same boat as you and tried to rationalize using straps. And my grip still sucked shit.

And then I started doing grip work and while it did help, it was like doing leg extensions to help my squat. Plus, there is a ton of stress on your hands that screws with the rest of your training and life.

I HIGHLY recommend doing reps on the deadlift, Kroc Rows, and Kroc Shrugs. If you don’t address this issue now it will hang over your head for a long, long time. You will be surprised at how quick it will catch up.

I’m not discrediting anyone eles’s answer just giving my opinion - something to consider.

1043

Thank you sir

[quote]Jim Wendler wrote:
Lifty McWeights wrote:
Hey Jim (or anyone else who cares to reply)-

I’m now at the end of week 1 of my second 4-week cycle of 531. Really enjoying it and making gains so far.

Here’s my question- i’m goingon vacation for a week starting July 4. Should i finish my second cycle, including the deload week, and do the first 2 weeks of a third cycle before going away, or should i not do the deload this cycle, and just go right into another cycle, so i could complete all three weeks before going away?

hope this makes sense. Basically, i have 6 weeks, and can either do 4 weeks 531 + 2 weeks 531, or 2 cycles of 3 weeks 531, with no deload between.

Any input would be appreciated.

Forget the deload and go after it.[/quote]

1044

[quote]TheDudeAbides wrote:
bladelol wrote:
TheDudeAbides wrote:
m1sf1t wrote:
I finished my second wave. I think everything went great, I got from 6 to 4 reps on my last sets which seems about right for me - even though I must admit that in a few of the las sets in all waves, I did a little bit of “rest-pause” in which I would let go or set down the bar, “reset” and bust out one or two more reps; so I’m thinking of maybe keeping the same maxes for this coming wave as opposed of adding the 5/10 lbs. to see if I can improve with all out straight sets. i’ll see how it feels during the first wave I guess…

So keep the weights and try to beat your previous reps? I’ve been doing that the last couple cycles with great success.

I’ve done what TheDudeAbides has done. I make slower progress on my shoulders and chest vs. legs and back. It works, just stick with it.

copycat ;)[/quote]

I try. My slow progress on my shoulders and chest is pissing me off. I’ve always been a hard gainer on those two in training.

1045

[quote]Jim Wendler wrote:
scotthenry525 wrote:
HI Jim,

Im about to start the 5/3/1 program and was reading your take on the use of straps. I would say that there is probably a good 60kg difference between my max deadlift with and without straps, in this case, is it really likely that my grip strength will never catch up with my leg/hip strength and thus should I just continue to use straps?

Many thanks

Scott

Scott, as someone who has struggle a lot with his grip here is my 2CC’s:

Fuck the straps unless you have to be in a commerical gym, no chalk, etc. Why do I say this? Because I was in the same boat as you and tried to rationalize using straps. And my grip still sucked shit.

And then I started doing grip work and while it did help, it was like doing leg extensions to help my squat. Plus, there is a ton of stress on your hands that screws with the rest of your training and life.

I HIGHLY recommend doing reps on the deadlift, Kroc Rows, and Kroc Shrugs. If you don’t address this issue now it will hang over your head for a long, long time. You will be surprised at how quick it will catch up.

I’m not discrediting anyone eles’s answer just giving my opinion - something to consider. [/quote]

There are some on the site who make a practice of holding their last deadlift rep for as long as they can in order to improve their grip. Since one of them is deadlifting in the 600+ range, I’d tend to believe that this works.

1046

Guys,

Thanks for the massive response. I do workout at a commercial gym so in part it could be to do with the shiny new bars, but Ill ditch the straps, try the techniques and keep you guys informed.

Many thanks

Scott

1047

Week 4, no deload, I’m loving this program!

My front squat weight for the “5” workout this cycle was the same as the “3” workout last cycle. And I got 2 more reps, which is an awesome improvement for 2 weeks, since I’m maintaining weight. Beautiful.

I’ve been thinking of adding a 5th day though. Right now, my split is:

Squats/quads
Military press/shoulders + back width
Deadlifts/posterior chain
Bench press/chest

So basically I don’t get to train arms much or at all. I’m thinking of going to:

Squats/quads
Military press/shoulders+traps
Extra day = arms
Bench press/chest+back
Deadlifts/posterior chain

This way, I’d have one hard day (bench) but also two very easier days (military press, arms).

Does this seem sound to y’alls?

1048

Hi Jim (and other people who can help me out),

I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?

Thanks a lot!!

1049

[quote]hydrochlorid wrote:
Hi Jim (and other people who can help me out),

I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?

Thanks a lot!![/quote]

I’m in the same boat. I’ve been hitting some reps on the last sets in the upper 10s and lower to mid 20s. I used 85% of my 1RMs. After this cycle I’m adding 10lbs to my lifts and using 90% of my 1RMs. I’m using the formula from the book as well.

1050

[quote]bladelol wrote:
I’m in the same boat. I’ve been hitting some reps on the last sets in the upper 10s and lower to mid 20s. I used 85% of my 1RMs. After this cycle I’m adding 10lbs to my lifts and using 90% of my 1RMs. I’m using the formula from the book as well.[/quote]

Your deadlift days are just sick

1051

[quote]TheDudeAbides wrote:
bladelol wrote:
I’m in the same boat. I’ve been hitting some reps on the last sets in the upper 10s and lower to mid 20s. I used 85% of my 1RMs. After this cycle I’m adding 10lbs to my lifts and using 90% of my 1RMs. I’m using the formula from the book as well.

Your deadlift days are just sick[/quote]

thank you sir. now i just need to look like i lift weights.

1052

[quote]G87 wrote:
So basically I don’t get to train arms much or at all. I’m thinking of going to:

Squats/quads
Military press/shoulders+traps
Extra day = arms
Bench press/chest+back
Deadlifts/posterior chain

This way, I’d have one hard day (bench) but also two very easier days (military press, arms).

Does this seem sound to y’alls? [/quote]

how many days between the ‘arm’ day and bench press? Personally, I would worried about my arms not being ready for bench. You could also have an arm day and add military or incline bench on your bench day as accessory.

Right now I do:
military/chins/db cleans
squat/lunges
bench/dips/db rows
rest
deadlift/shrugs
rest
rest

but it’s not set in stone, some days I have to combine workouts

1053

[quote]bladelol wrote:
TheDudeAbides wrote:
bladelol wrote:
I’m in the same boat. I’ve been hitting some reps on the last sets in the upper 10s and lower to mid 20s. I used 85% of my 1RMs. After this cycle I’m adding 10lbs to my lifts and using 90% of my 1RMs. I’m using the formula from the book as well.

Your deadlift days are just sick

thank you sir. now i just need to look like i lift weights.[/quote]

So your 100k bike trips don’t do anything for you?

1054

[quote]TheDudeAbides wrote:
bladelol wrote:
TheDudeAbides wrote:
bladelol wrote:
I’m in the same boat. I’ve been hitting some reps on the last sets in the upper 10s and lower to mid 20s. I used 85% of my 1RMs. After this cycle I’m adding 10lbs to my lifts and using 90% of my 1RMs. I’m using the formula from the book as well.

Your deadlift days are just sick

thank you sir. now i just need to look like i lift weights.

So your 100k bike trips don’t do anything for you?[/quote]

not really. they are just strolls and not all out ass haulin’. imagine them as a 3-4 hour steady state low intensity cardio session. im going to be adding bike sprints here shortly to my conditioning. I’m teaming up with a buddy to do a duathlon (run, bike, run) towards the end of the month.

PLUS, I’ve been fat guy bulking too. After this cycle, I plan to use the BB 5/3/1 template for a cutter to see what happens.

1055

I’ve been doing the 5/3/1 for awhile now and I really like it. It really brought me out of a funk after my last meet and I am feeling really good with it. My OHP has really improved. Haven’t pushed the weight I doing now as consistently before.

1056

[quote]TheDudeAbides wrote:
G87 wrote:
So basically I don’t get to train arms much or at all. I’m thinking of going to:

Squats/quads
Military press/shoulders+traps
Extra day = arms
Bench press/chest+back
Deadlifts/posterior chain

This way, I’d have one hard day (bench) but also two very easier days (military press, arms).

Does this seem sound to y’alls?

how many days between the ‘arm’ day and bench press? Personally, I would worried about my arms not being ready for bench. You could also have an arm day and add military or incline bench on your bench day as accessory.

Right now I do:
military/chins/db cleans
squat/lunges
bench/dips/db rows
rest
deadlift/shrugs
rest
rest

but it’s not set in stone, some days I have to combine workouts[/quote]

I share TheDudeAbides concern about arms being fatigued on bench day; have you tried working your tris on bench day and bis on OHP (or the contrary)? So far, I’ve been doing biceps on OHP/chin day and triceps on bench/row day.

1057

[quote]fabiop wrote:
TheDudeAbides wrote:
G87 wrote:
So basically I don’t get to train arms much or at all. I’m thinking of going to:

Squats/quads
Military press/shoulders+traps
Extra day = arms
Bench press/chest+back
Deadlifts/posterior chain

This way, I’d have one hard day (bench) but also two very easier days (military press, arms).

Does this seem sound to y’alls?

how many days between the ‘arm’ day and bench press? Personally, I would worried about my arms not being ready for bench. You could also have an arm day and add military or incline bench on your bench day as accessory.

Right now I do:
military/chins/db cleans
squat/lunges
bench/dips/db rows
rest
deadlift/shrugs
rest
rest

but it’s not set in stone, some days I have to combine workouts

I share TheDudeAbides concern about arms being fatigued on bench day; have you tried working your tris on bench day and bis on OHP (or the contrary)? So far, I’ve been doing biceps on OHP/chin day and triceps on bench/row day.[/quote]

right now I’m doing back width on OHP day; but, it’s likely I’ll just do all my back work together on bench day and do what you said.

However, here’s what I had in mind if I put in an extra day:

Saturday - Deadlift day + HIIT (sometimes)
Sunday - Bench day
Monday - Off
Tuesday - Squat Day + HIIT
Wednesday - OHP, shrugs, upright row, etc
Thursday - Arms + HIIT
Friday - Off

Hm, I think this could be too much. I forgot to mention that I do 15-20 30-second intervals 2/3 days a week, so an extra day would probably be too much anyway.

I’ll probably do what you guys said, and make close grip bench press an assistance exercise for bench day or OHP day. Putting back width and thickness on the same day should give me the time to do that.

1058

I did a few weeks like this with out it addecting my main lifts.

monday bench/CGBP/db row/shrugs
tuesday-squat/low back/abs
wednesday-biceps/neck etc
thursday-over head press/chins/dips
friday-deadlift/GHRs/abs

1059

[quote]G87 wrote:
right now I’m doing back width on OHP day; but, it’s likely I’ll just do all my back work together on bench day and do what you said.

However, here’s what I had in mind if I put in an extra day:

Saturday - Deadlift day + HIIT (sometimes)
Sunday - Bench day
Monday - Off
Tuesday - Squat Day + HIIT
Wednesday - OHP, shrugs, upright row, etc
Thursday - Arms + HIIT
Friday - Off

Hm, I think this could be too much. I forgot to mention that I do 15-20 30-second intervals 2/3 days a week, so an extra day would probably be too much anyway.

I’ll probably do what you guys said, and make close grip bench press an assistance exercise for bench day or OHP day. Putting back width and thickness on the same day should give me the time to do that.[/quote]

what about close grip chins for the gunz … or just add curls and be done with it

1060

[quote]TheDudeAbides wrote:
G87 wrote:
right now I’m doing back width on OHP day; but, it’s likely I’ll just do all my back work together on bench day and do what you said.

However, here’s what I had in mind if I put in an extra day:

Saturday - Deadlift day + HIIT (sometimes)
Sunday - Bench day
Monday - Off
Tuesday - Squat Day + HIIT
Wednesday - OHP, shrugs, upright row, etc
Thursday - Arms + HIIT
Friday - Off

Hm, I think this could be too much. I forgot to mention that I do 15-20 30-second intervals 2/3 days a week, so an extra day would probably be too much anyway.

I’ll probably do what you guys said, and make close grip bench press an assistance exercise for bench day or OHP day. Putting back width and thickness on the same day should give me the time to do that.

what about close grip chins for the gunz … or just add curls and be done with it[/quote]

Woah! Everyone knows your arms wont grow unless they are being worked on a day called arms.