I thought “Training 3 Days A Week” is a different program than “5/3/1”. From what little I read of “Training 3 Days A Week”, they are similar. I believe “Training 3 Days A Week” was the pre-cursor to “5/3/1”.
I think the confusion may be that namguy is referencing another Wendler program and not douing 5/3/1 for 3 days per week.
[quote]jsdool wrote:
I thought “Training 3 Days A Week” is a different program than “5/3/1”. From what little I read of “Training 3 Days A Week”, they are similar. I believe “Training 3 Days A Week” was the pre-cursor to “5/3/1”.
I think the confusion may be that namguy is referencing another Wendler program and not douing 5/3/1 for 3 days per week.[/quote]
The title of the chapter I referenced is “Variation X â?? The 5/3/1 Method: For the Raw Lifter”. But you’re right, it may very well be a pre-cursor to Wendler’s current 5/3/1.
[quote]namguy wrote:
jsdool wrote:
I thought “Training 3 Days A Week” is a different program than “5/3/1”. From what little I read of “Training 3 Days A Week”, they are similar. I believe “Training 3 Days A Week” was the pre-cursor to “5/3/1”.
I think the confusion may be that namguy is referencing another Wendler program and not douing 5/3/1 for 3 days per week.
The title of the chapter I referenced is “Variation X â?? The 5/3/1 Method: For the Raw Lifter”. But you’re right, it may very well be a pre-cursor to Wendler’s current 5/3/1.[/quote]
I have both books … both are great, but I consider the Variation X portion of “Training 3 Days” to be a rough draft of the now 5/3/1.
[quote]namguy wrote:
revchad wrote:
namguy wrote:
Just read “Training 3 Days A Week” and wanted to clarify something about 5/3/1 training. Jim mentions you can do variations of the main lift after each cycle as opposed to deadlifting week in, week out. Eg.
Cycle 1: Deadlift
Cycle 2: Rack-pulls
Cycle 3: Deficit deadlift
Cycle 4: Go back to deadlifts etc.
Just wanted to know anyone’s experience in doing something like this?
I do not know what Jim says in the 3-day manual, but it the 5/3/1 manual he explicitly says:
"Question: Can I switch movements every other cycle? For example, do a trap bar deadlift for a cycle and then switch to a deadlift, and then back to the trap bar.
“Answer: No. Stick with one exercise and keep pushing this exercise until you stall out or reach your personal goals” (71)
Accessory work can be rotated, but I am fairly confident that he does not say in the 5/3/1 manual anything about changing the main lifts each cycle except not to. Perhaps if you cite where you were looking in the 3-day manual and/or quote it someone can clarify whether this is a change in Jim’s view, an option simply not included in the 5/3/1 manual (e.g. perhaps changing the range of motion but not the basic form would be permissible) or he was talking about something else.
Oh okay, I didn’t know that…
Here’s a quote from 3 Days A Week
"There is little doubt that the military press, bench press, squat and deadlift are the kings of strength and muscle building but you donâ??t have to limit your training to just these lifts. Another template you could follow is to pick 2 variations of these lifts thus giving you 3 total exercises to go through.
So for the first 4 waves you can use the military, bench, deadlift and squat.
For the 2nd and 3rd waves you can choose from these variations."
He then gives variations of deads, squats, bench etc. and gives a detailed 10 week plan (2 cycles) consisting of 1st cycle: dead, squat, bench, military press and then 2nd cycle: rack pulls, incline press, 2-board press, parallel box squat.
I liked the idea of switching it up to keep it interesting and fun.[/quote]
Keep the same exercises - don’t swtich. I have learned and will pass this on to you.
[quote]Steel Nation wrote:
Jim and anyone else,
I’m not expecting some kind of miracle answer or anything, just looking for ideas.
OK, so I’m going to be having surgery in (hopefully) the next month or so. My right leg will not be able to bear ANY weight for at least 6 weeks, and I won’t be full weight bearing until I’m off crutches, which can be up to 6 months.
I guess the question is, what would you do in that situation? None of the main lifts will be possible. I can do floor press, dips, chins, stuff with light to moderate DBs, machines, etc.
My basic idea is to do 3 days a week. Day 1 is upper pushing with floor press as the main movement. Day 2 is upper pulling with chins as the main movement. Day 3 is “I will feel like shit if I don’t do something today” day where I do accessory stuff. This will be at home where I will do light shoulder work and some band work, just to get blood moving and to keep some semblance of normalcy.
Again, not looking for a complete program, just some ideas to work with.
Thanks.
EDIT: Just talked to a consultant at Duke Medical about the surgery. Apparently there is a 35 lb weight restriction for 12 months post-op, even when full weight bearing. So no heavy squats, deadlifts, or military for a year. That is the bad news. I will just have to rely on single leg stuff, GHRs, etc after the initial period on crutches.
The good news is that I will be able to do heavy seated work and stuff lying on a bench, whereas previously I thought that would be an issue.
I’m going to change my screen name to Bench Specialist. [/quote]
It’s hard for anyone to give recommendations at this point but the best advise I can give to you regarding training/injuries is from Buddy Morris:
Train what is trainable.
Well I just did some sled pulls/drags, and I have three conclussions. 1. Pulling/dragging up hill kicked my ass. 2. I need more cardio/gpp. Take Jims advice and start light. I did this today on my off day, don’t know if I would want to do this after a lower body day (I am doing the BBB template) unless I really drop the weight. Have fun guys, and don’t forget to pay your respects to the fallen today.
could anyone give me an opinion on my situation:
on my deload week im using weight that id usually use for a warm up (beginner)
should i skip the deload week and begin the next cycle until i hit bigger numbers?
thanks in advance…
dont skip the deload
[quote]beanboy502 wrote:
on my deload week im using weight that id usually use for a warm up (beginner)
should i skip the deload week and begin the next cycle until i hit bigger numbers?
[/quote]
In brief: deload.
In not-so brief: As long as you follow Jim’s program as written, you will always be using the weights you usually use for warm up on the deload week, because in both cases they are defined as the same percentages (40, 50, 60). Jim does say that beginners can skip deload weeks, but it is not optimal and you probably should not. As a relative beginner myself, I take the deload weeks and focus a lot on form, do extra mobility work and foam rolling, and am trying out exercises to decide what accessory exercises/weight/reps to do next cycle. It is also useful to deload for physically and mentally recovering from the prior three waves and preparing for the next three. I think at least one of my PR’s in the last wave was because I told myself that though I was tired at the time I had a deload the next week so I could/should really push the lift, and this deload has given my shoulder a chance to recover from whatever was causing it to ache last week.
I did some high reps trapbar deadlift stuff lately (accessory stuff) and i realized i feel them on my low back way more then regular deadlift,well im still not sure my deadlift form is always perfect but i know my trapbar form is really good. Anyone else used a trapbar can comment on this???
thanks!
Thanks to everyone who came out to the seminar at Informed Performance in Ireland. I appreciate everyone that made an effort to come and all those who made me feel at home. I hope everyone came out with something that they can use and use TODAY in their training.
Anyone have problems going high reps(>5) on conventional deadlifts?
Due to my long torso and long femurs, as I do more reps(and get more fatigued), I tend to end up using my lower back to pull…
[quote]Doenitz79 wrote:
Anyone have problems going high reps(>5) on conventional deadlifts?
Due to my long torso and long femurs, as I do more reps(and get more fatigued), I tend to end up using my lower back to pull…[/quote]
I was built to pull and have problems with that. High rep deads are just plain hard.
I’ve been getting good progress on all my main lifts, but seem to be hitting a wall on my pullup progress. I’ve been doing wide grip pullups between all my sets of military presses(including warmups) so that I’m doing ten sets. I got 39 2 weeks in a row, and this week I only got 37.
I’ve been trying to get 4 reps for all ten sets so I can hit an even 40, but seem to stall out on the last few sets. I’ve been steadily gaining weight, which might be a factor, but I’m not sure. Anybody experience something like this before? Any advice would be appreciated.
[quote]Jim Wendler wrote:
Thanks to everyone who came out to the seminar at Informed Performance in Ireland. I appreciate everyone that made an effort to come and all those who made me feel at home. I hope everyone came out with something that they can use and use TODAY in their training.
[/quote]
Hi Jim. Thanks for a great and inspiring seminar with loads of “to the point” information. Worth every penny including the trip from Norway
[quote]Doenitz79 wrote:
Anyone have problems going high reps(>5) on conventional deadlifts?
Due to my long torso and long femurs, as I do more reps(and get more fatigued), I tend to end up using my lower back to pull…[/quote]
I have the same issues. Once my deadlifts got heavy enough it would turn into a funky good morning almost.
I’m by no means an expert now but I worked on form a bunch, and I now try to remember two things while lifting:
If I keep those two facts in mind (in addition to all the other ‘good DL form tips’) I find my lower back is kept from being my limiting factor.
I find I eat a lot less during deload week and aren’t as rigorous on my protein intake. I still take in more than the average person but nothing like when I am in a working week.
Is this bad?
Should I keep eating the exact same for deload week?
[quote]revchad wrote:
beanboy502 wrote:
on my deload week im using weight that id usually use for a warm up (beginner)
should i skip the deload week and begin the next cycle until i hit bigger numbers?
In brief: deload.
In not-so brief: As long as you follow Jim’s program as written, you will always be using the weights you usually use for warm up on the deload week, because in both cases they are defined as the same percentages (40, 50, 60). Jim does say that beginners can skip deload weeks, but it is not optimal and you probably should not. As a relative beginner myself, I take the deload weeks and focus a lot on form, do extra mobility work and foam rolling, and am trying out exercises to decide what accessory exercises/weight/reps to do next cycle. It is also useful to deload for physically and mentally recovering from the prior three waves and preparing for the next three. I think at least one of my PR’s in the last wave was because I told myself that though I was tired at the time I had a deload the next week so I could/should really push the lift, and this deload has given my shoulder a chance to recover from whatever was causing it to ache last week.[/quote]
I never really thought about it that way, I suppose I was just thinking “I’m a little girl using these weights”
I suppose it’ll help push me to hit PRs more often.
Thanks for the advice
I read somewhere that some guys dont look at a training week as seven days, but more as lift every other day (pretty much a 531 3 day week) It seems this approach would leave a little more room for conditioning or rest. Is this a good approach? (I guess it would depend on whether your feeling burnt out or not) When the snow starts to fly and I cant get out to do some strongman stuff on Saturdays I was thinking about trying the everyother day, and was just wondering what your opinions/experiences were. Thanks Hunter
[quote]HUNTER13 wrote:
I read somewhere that some guys dont look at a training week as seven days, but more as lift every other day (pretty much a 531 3 day week) It seems this approach would leave a little more room for conditioning or rest. Is this a good approach? (I guess it would depend on whether your feeling burnt out or not)
When the snow starts to fly and I cant get out to do some strongman stuff on Saturdays I was thinking about trying the everyother day, and was just wondering what your opinions/experiences were. Thanks Hunter[/quote]
I’m no expert, but I did a split like that a few months ago, upper body/day off/lower body/day off/repeat. I thought it did wonders for my recovery. I was doing GVT at the time, so I imagine it would work even better for something with less volume like 5/3/1.