.
[quote]Liv92 wrote:
[quote]sidewalkdances wrote:
[quote]Jim Wendler wrote:
"Idk my max bench is like 185, 245 in one year don’t sound that stellar. "
Really?[/quote]
Besides, that 245 becomes 305 next year and 365 the year after.
Or you could prick about like most do, switching things every ten weeks and end up stuck under 300? Its not a sprint to develop a 400lb bench press, it takes time to get yourself strong.[/quote]
This spoke allot to me. 
I have a HUGE problem sticking to things.
Does this program make your arms big too? ( I know I sound like an annoying noob) I did SL5x5 and everything grew but my arms. =[ I really don’t want put so much time in the gym and not have atleast decent arms to show off for it, you know?[/quote]
Use weighted chins as one of your assistance lifts. Your biceps will get plenty of work. If you are doing BBB pressing, your triceps will get enough work from that. Your arms will grow. If not, then maybe find another program that suits you. One more oriented for bodybuilding.
mjnewland and I have been corresponding a bit about spreadsheets and he though I should offer my version up here.
Link: Link deleted (28FEB2010 20:51GMT+1).
The .zip is password-protected. On page #52 Wendler mentions a friend. His last name serves as password. It’s cap-sensitive (=start with a capital letter).
There’s both an Open Office Calc version (.ods) and a Microsoft Excel version (.xls). I’ve made both in Open Office and the .xls opens and functions fine with Excel 2003.
If you don’t know your way around a spreadsheet I wouldn’t start editing it…
Password is “Messer”
[quote]wontstop985 wrote:
Password is “Messer”[/quote]
Man you’re like the same guy at work that puts the password to pass protected documents in the e-mail that sends them! 
No, I’m not the guy that made the document password protected.
[quote]wontstop985 wrote:
No, I’m not the guy that made the document password protected.[/quote]
Anybody who bought the book would know the password…
Anybody that read this free article by Jim Wendler
could make a spreadsheet like that.
I’m sorry if I spread a useful tool to too many people. Don’t want to help everybody, right?
[quote]wontstop985 wrote:
Anybody that read this free article by Jim Wendler
could make a spreadsheet like that.
I’m sorry if I spread a useful tool to too many people. Don’t want to help everybody, right?[/quote]
Then they could make their own. I intended to keep my spreadsheet for people who actually bought the book.
But then again, I mean, really, fuck that Wendler guy. What has he ever done for you, anyway?
Yea, pretty much anybody could have made that spreadsheet.
I’m on my fifth or sixth cycle of 5/3/1 and currently doing the triumvirate assistance template.
I feel my quad strength is a limiting point in both my deadlift and squat. I deadlift 405 and squat 315, and while the difference is not uncommon it still is 90 pounds and I don’t think I have that good leverages in DL compared to squat. In deadlift my sticking point is off-the-floor, where quad strength plays a role too.
Also, every time I have done more quad work (front squat/bulgarian split squat, even without backsquatting) I’ve backsquatted way more than before.
I squat narrow/high bar.
Would you suggest switching the assistance work more quad-intensive (currently GMs on DL day and leg press & curls on squat day)
OR switching squat to front squat for some cycles?
Anyone have any personal experience?
Narrow/high bar squatting requires a lot more quad strength than wide-stance PL squats. You also say that your deadlift is limited by your quad-strength. Seems to me like you could use quad work. I wouldn’t switch to front squats unless your back squat is stalling.
For some of the more advanced guys doing 5/3/1, how often do you push the reps on the last set? I’m in the third week of my first wave, but I’ve been pushing almost every workout and I’m feeling a little sluggish. My training maxes are SQ-450, BP-370, DL-540, OHP-230. I’m thinking I may need to be more selective about when I push the last set.
I know this doesn’t much belong here, but seeing as I’m on 5/3/1 and I didn’t want to make a new thread, here goes.
Opinions on belts? I was looking at the inzer pr belt (the one with the ratchet on the front) until I found out it wasn’t legal in hardly any feds. Seeing as I’m looking to start competing soon, that’s a problem.
Anyways, which does everyone here prefer? I was looking at both a lever belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
and a regular 2 prong belt. Ideas/reviews/advice? Any help is appreciated. If you don’t want to clutter the thread please send me a pm
[quote]SRS2000 wrote:
For some of the more advanced guys doing 5/3/1, how often do you push the reps on the last set? I’m in the third week of my first wave, but I’ve been pushing almost every workout and I’m feeling a little sluggish. My training maxes are SQ-450, BP-370, DL-540, OHP-230. I’m thinking I may need to be more selective about when I push the last set.[/quote]
I did 5-3-1 for almost 6 months and was pushing for PR’s on every last set for the first couple cycles. I too felt a little sluggish after that and by the 3rd cycle I alternated pushing squat and deadlift (would aim for 1 or 2 reps above the recommended amount for squats and attempt a new PR for DL for one week, then vice versa the next week).
I always pushed bench for new PR’s as I found this didn’t wear me out nearly as much. I would pick and choose on OHP depending on how I felt, but pushed for PR’s more often than not.
Just listen to your body. But I think what I did is a pretty good start.
[quote]pyrosive wrote:
I know this doesn’t much belong here, but seeing as I’m on 5/3/1 and I didn’t want to make a new thread, here goes.
Opinions on belts? I was looking at the inzer pr belt (the one with the ratchet on the front) until I found out it wasn’t legal in hardly any feds. Seeing as I’m looking to start competing soon, that’s a problem.
Anyways, which does everyone here prefer? I was looking at both a lever belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
and a regular 2 prong belt. Ideas/reviews/advice? Any help is appreciated. If you don’t want to clutter the thread please send me a pm[/quote]
I like the lever belt, but not that wierd rachet looking one. I used to use a lever belt and it was really convenient to just hook it on, snap the latch, and go, then when your set is done, just unlatch your belt and do your thing. I stopped using a belt when that one got stolen.
[quote]pyrosive wrote:
I know this doesn’t much belong here, but seeing as I’m on 5/3/1 and I didn’t want to make a new thread, here goes.
Opinions on belts? I was looking at the inzer pr belt (the one with the ratchet on the front) until I found out it wasn’t legal in hardly any feds. Seeing as I’m looking to start competing soon, that’s a problem.
Anyways, which does everyone here prefer? I was looking at both a lever belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
and a regular 2 prong belt. Ideas/reviews/advice? Any help is appreciated. If you don’t want to clutter the thread please send me a pm[/quote]
Get yourself a good 1 prong belt. I have had the PR belt, a lever belt, and a 1 prong. I sold the PR belt. I still have the lever belt and use it occasionally but I use the 1 prong most of the time. I say the 1 prong over the 2 prong because you don’t need 2 prongs, it only makes it harder to get the extra prong in the hole. I like the 1 prong because it is easier to adjust if I want to go tighter on the DL and looser on the SQ. To adjust the lever belt, you have to have a screwdriver and undo the bolts and then reposition them and tighten them back up.
[quote]VTBalla34 wrote:
[quote]SRS2000 wrote:
For some of the more advanced guys doing 5/3/1, how often do you push the reps on the last set? I’m in the third week of my first wave, but I’ve been pushing almost every workout and I’m feeling a little sluggish. My training maxes are SQ-450, BP-370, DL-540, OHP-230. I’m thinking I may need to be more selective about when I push the last set.[/quote]
I did 5-3-1 for almost 6 months and was pushing for PR’s on every last set for the first couple cycles. I too felt a little sluggish after that and by the 3rd cycle I alternated pushing squat and deadlift (would aim for 1 or 2 reps above the recommended amount for squats and attempt a new PR for DL for one week, then vice versa the next week).
I always pushed bench for new PR’s as I found this didn’t wear me out nearly as much. I would pick and choose on OHP depending on how I felt, but pushed for PR’s more often than not.
Just listen to your body. But I think what I did is a pretty good start.[/quote]
Mind if I use this advice. On weeks like this, I squatted today and I know it will take a lot out of me. I bench Wednesday and scheduled to deadlift Friday, and I know Friday will be tough.
[quote]blake b wrote:
[quote]pyrosive wrote:
I know this doesn’t much belong here, but seeing as I’m on 5/3/1 and I didn’t want to make a new thread, here goes.
Opinions on belts? I was looking at the inzer pr belt (the one with the ratchet on the front) until I found out it wasn’t legal in hardly any feds. Seeing as I’m looking to start competing soon, that’s a problem.
Anyways, which does everyone here prefer? I was looking at both a lever belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
and a regular 2 prong belt. Ideas/reviews/advice? Any help is appreciated. If you don’t want to clutter the thread please send me a pm[/quote]
Get yourself a good 1 prong belt. I have had the PR belt, a lever belt, and a 1 prong. I sold the PR belt. I still have the lever belt and use it occasionally but I use the 1 prong most of the time. I say the 1 prong over the 2 prong because you don’t need 2 prongs, it only makes it harder to get the extra prong in the hole. I like the 1 prong because it is easier to adjust if I want to go tighter on the DL and looser on the SQ. To adjust the lever belt, you have to have a screwdriver and undo the bolts and then reposition them and tighten them back up.
[/quote]
Thanks to both that responded. I think I’m gonna go with the 1 prong, for the reason you listed. I knew that one of the drawbacks to a lever belt was adjusting it, but I still wanted to see. The only thing I worry about is being able to adjust the 1 prong tight enough. Any special techniques to breaking it in?