[quote]florelius wrote:
[quote]Vladamir wrote:
Please do Jim. Can you do them daily lol [/quote]
x2[/quote]
x3
[quote]Jim Wendler wrote:
[quote]SpiderDan wrote:
Hey Jim,
Thanks for the new book, I read some of the additions yesterday (i’ve already read the original but will
read the whole thing again.) Quick few of questions, Im doing the full body program (Im in the deload week of the first cycle.)
Everything went well but my press seemed a bit off. My 1RM is 85kg and my results from the cycle were:
5’s - 65kg x 6
3’s - 70kg x 5
1’s - 72.5kg x 4
Would it be wise to keep my training max the same and retry? Or should I just go with adding the 2.5kg for the next cycle? All my other lifts went how I predicted (5’s 10+ reps, 3’s 8+reps, 1’s 6 reps.)
Secondly -
I much prefer to lift in the evening but I have strongman gear that I can only use Saturday morning. What do you think of splitting the friday session in to two?
Monday PM - Squat (light). Deadlift 5/3/1 . DB bench
Wednesday PM - Squat 5/3/1. Bench 5/3/1. T-bar Row
Friday PM - Press 5/3/1
Saturday AM - Squat (light) Strongman stuff (2 events)
(I do a crap tonne of pull ups and body rows at home, so im not worried about back specific work in the gym)
Any input greatly appreciated.
Cheers
Dan[/quote]
- Gain weight
- Reset
- Increase volume
- Increase lat work.
- Squat more
As for the second question - that is fine. But I have zero idea why you can’t squat on Friday unless it’s a “timing” thing. I’ve seen guys run 2 miles, run up stadium stairs for an hour (in the afternoon) and squat over 700 pounds (for a charity event). Kind of defeats the whole purpose of whole body training.[/quote]
Hey Jim,
-
Thanks for the response, had a feeling it would be a reset. extra lat work? I’ll try, been doing between 50-100 pull ups a day for the last 4 weeks (think I’ve had 3 days off in that time.) Managed 5 x 10 regular grip followed by 5 x 10 neutral grip the other night.
-
second point, fair enough…I’ve got no problem squatting Friday, I was just splitting up the 3rd sessions work thats all. I just had concerns about turning a fullbody 3 day program into a fullbody 4 day program. Guess I just need to quit being a wimp and go for it.
[quote]SpiderDan wrote:
[quote]Jim Wendler wrote:
[quote]SpiderDan wrote:
Hey Jim,
Thanks for the new book, I read some of the additions yesterday (i’ve already read the original but will
read the whole thing again.) Quick few of questions, Im doing the full body program (Im in the deload week of the first cycle.)
Everything went well but my press seemed a bit off. My 1RM is 85kg and my results from the cycle were:
5’s - 65kg x 6
3’s - 70kg x 5
1’s - 72.5kg x 4
Would it be wise to keep my training max the same and retry? Or should I just go with adding the 2.5kg for the next cycle? All my other lifts went how I predicted (5’s 10+ reps, 3’s 8+reps, 1’s 6 reps.)
Secondly -
I much prefer to lift in the evening but I have strongman gear that I can only use Saturday morning. What do you think of splitting the friday session in to two?
Monday PM - Squat (light). Deadlift 5/3/1 . DB bench
Wednesday PM - Squat 5/3/1. Bench 5/3/1. T-bar Row
Friday PM - Press 5/3/1
Saturday AM - Squat (light) Strongman stuff (2 events)
(I do a crap tonne of pull ups and body rows at home, so im not worried about back specific work in the gym)
Any input greatly appreciated.
Cheers
Dan[/quote]
- Gain weight
- Reset
- Increase volume
- Increase lat work.
- Squat more
As for the second question - that is fine. But I have zero idea why you can’t squat on Friday unless it’s a “timing” thing. I’ve seen guys run 2 miles, run up stadium stairs for an hour (in the afternoon) and squat over 700 pounds (for a charity event). Kind of defeats the whole purpose of whole body training.[/quote]
Hey Jim,
-
Thanks for the response, had a feeling it would be a reset. extra lat work? I’ll try, been doing between 50-100 pull ups a day for the last 4 weeks (think I’ve had 3 days off in that time.) Managed 5 x 10 regular grip followed by 5 x 10 neutral grip the other night.
-
second point, fair enough…I’ve got no problem squatting Friday, I was just splitting up the 3rd sessions work thats all. I just had concerns about turning a fullbody 3 day program into a fullbody 4 day program. Guess I just need to quit being a wimp and go for it.[/quote]
Expect more from yourself!
Totalled 480kg at 82.5kg today in my first meet. Finished the day with a 250kg deadlift.
Oct 2010: Est max: 170kg (122.5kg x 12).
14 cycles of 5/3/1 later, Dec 2011: 250kg.
Main lifts + chin-ups = recipe for success.
Really nice deadlift.
What was your squat and bench? Did you train for singles? Before your meet what was your weight/rep PR for them on 531?
Interested because I have my next meet on 4/1 and am training with 531 now.
anyone tried doing some dynamic work as an assistance exercise?
i,e
-bench work sets
-5x5 speed bench 40%-60% of training max
-rows
-pull ups
[quote]LTKO wrote:
anyone tried doing some dynamic work as an assistance exercise?
i,e
-bench work sets
-5x5 speed bench 40%-60% of training max
-rows
-pull ups[/quote]
From what I understand Jim doesn’t feel you need any speed work . If you do , put it before your strength work
. Jump variations can be done with squats and dead lifts as activation and a general warm up;
Same for plyo push ups and bench
[quote]Sutebun wrote:
Really nice deadlift.
What was your squat and bench? Did you train for singles? Before your meet what was your weight/rep PR for them on 531?
Interested because I have my next meet on 4/1 and am training with 531 now.[/quote]
140kg squat, 90kg bench, 250kg deadlift. 480kg total.
I trained for singles as Jim laid out in 5/3/1 for Powerlifting. They were based on percentages of my meet goals. I picked my meet goals about 8 weeks back based on my estimated maxes at the time plus a few kg’s.
Squat: This one is slightly different because I’m working up the weight from nothing basically because of a couple of injuries this year. I had worked up to a single of 130kg that felt good without pushing myself too hard so I just added 10kg to that as my goal. My intent was just to stay progressing without setting back the healing that had taken place. There’ll be plenty of time next year (and beyond) to bring it up nearer to my DL.
Bench: I had an estimated max of 101kg from 80kg x 8. So I chose 105kg for my meet goal. I got the opener just fine but messed up the second attempt by not waiting for the press command. So I decided to go for my goal on the third attempt and I just wasn’t strong enough.
Deadlift: I had an estimated max of 245kg from 175kg x 12 (touch & go). So I chose 250kg as my meet goal and everything went as planned. 
[quote]Chase44 wrote:
[quote]LTKO wrote:
anyone tried doing some dynamic work as an assistance exercise?
i,e
-bench work sets
-5x5 speed bench 40%-60% of training max
-rows
-pull ups[/quote]
From what I understand Jim doesn’t feel you need any speed work . If you do , put it before your strength work
. Jump variations can be done with squats and dead lifts as activation and a general warm up;
Same for plyo push ups and bench
[/quote]
I just programmed several different training cycles using “speed” work (albeit much differently than what most are used to) - we are experimenting a bit with the numbers after a trial run. We kept the regular 5/3/1 stuff and it worked pretty well.
Just have to iron out a few things but it worked well for some people. Not sure when this will see the light of day though. We divided everything up with a standard phase, prep phase and then a final “peak”. Most people would only do the first two. Pretty much cycle these things over/over.
Bottom line is that it can be done just have to make a lot of changes.
Got another all time best this week in bench, it was 8reps at 67,5kg. ( it was the 5,3,1 week of this cycle )
It really made my day, thanks again Jim
Jim, is the speed work programming in your 2nd edition book?
[quote]Chase44 wrote:
Jim, is the speed work programming in your 2nd edition book?[/quote]
It is not in the 2nd Edition.
Summary of my last cycle:
squat: training max = 60kg ( reset my max to work on form, because it was horrible according to some guy that is bigger and stronger than me )
week1: 5x50kg.
week2: 3x55kg.
week3: 1x57,5kg.
bench: training max = 70kg.
week1: 10x60kg. no pr.
week2: 10x62,5kg. 1rep better than previous best at 62,5kg, so a pr.
week3: 8x67,5kg. pr.
deadlift: training max = 100kg.
week1: 5x85kg.
week2: 3x90kg.
week3: 1x95kg and 1x112,5kg. Pr.
militarypress: training max = 45kg.
week1: 37,5kg x 7rep. 1rep up from last cycle, but no pr.
week2: 40kg x 6rep. 1rep up from last cycle, but no pr.
week3: 42,5kg x 5rep. 1rep up from last cycle, but no pr.
( all time best at militarypress are: 10x40kg and 3x50kg, still not there yet )
All in all a good cycle, deadlifts and bench are moving upwards, while press and squats are moving slower.
Looking forward to crush some pr`s next cycle!
BIG THANKS JIM.
Program is working for me pretty well. Set a new squat PR and bench PR today, will try for deadlift in a couple days.
I finished two cycles and am on my third. But because of timing I can only train for 2 weeks on my 3rd cycle before I go on vacation. So, I did the first week (5 reps) with min reps, and this week I am testing 1RMs. I like to call it “Mock Meet Day”.
Some background:
-Did the first two cycles 2 days per week. SQ/BP wednesday. Dead/Press friday.
-Cut out the deload week (in anticipation of my two week break from lifting now coming up).
-In general, I maintain a really crappy diet and barely eat enough food.
-I am also training long distance running. Ran 10km and 23km on two separate days last week.
-My weight is not increasing at all. If anything, it has probably slightly gone down a little.
Despite that I made small gains in short time. Weighed in at 72kg today and managed a 155kg squat (previous best 152.5kg) and 102.5kg BP (prev 100kg). Small improvements, but not only were the prev records at 76kg BW, I managed to set these while only training twice a week and doing lots of running in between.
Am happy and can’t wait to start doing some more cycles in January until my next meet.
Whats AAS?
This may not be the right place for this question but not sure where to put it. I’ve been doing 5/3/1 boring but big good results and it easy. My conern is what about my back. On my Bench day I do 5/3/1 then 5x10 @ 60% bench, 5x10 Croc rows heavy as I can do, then BBrows @ 60% of bench…Is this enough so I dont have a imbalance?
Great info throughout this thread…
Just finishing up CT’s I, Bodybuilder and am going to transition to 5/3/1 (BBB 4 X days/week) after the 1st of January.
Quick question… anyone using the Anaconda stack with 5/3/1? Any recommendations as to amounts? What I mean is under I,BB I use 2 X Anaconda, 2 X Surge Workout-Fuel and 1 X MAG-10… I imagine that is a decent load for any program, but I was just wondering if anyone has had any experience/success with any other variation on that stack.
[quote]Sutebun wrote:
BIG THANKS JIM.
Program is working for me pretty well. Set a new squat PR and bench PR today, will try for deadlift in a couple days.
I finished two cycles and am on my third. But because of timing I can only train for 2 weeks on my 3rd cycle before I go on vacation. So, I did the first week (5 reps) with min reps, and this week I am testing 1RMs. I like to call it “Mock Meet Day”.
Some background:
-Did the first two cycles 2 days per week. SQ/BP wednesday. Dead/Press friday.
-Cut out the deload week (in anticipation of my two week break from lifting now coming up).
-In general, I maintain a really crappy diet and barely eat enough food.
-I am also training long distance running. Ran 10km and 23km on two separate days last week.
-My weight is not increasing at all. If anything, it has probably slightly gone down a little.
Despite that I made small gains in short time. Weighed in at 72kg today and managed a 155kg squat (previous best 152.5kg) and 102.5kg BP (prev 100kg). Small improvements, but not only were the prev records at 76kg BW, I managed to set these while only training twice a week and doing lots of running in between.
Am happy and can’t wait to start doing some more cycles in January until my next meet.[/quote]
Hey, it’s nice to see I’m not the only one that likes to combine 5/3/1 with distance running. If you don’t mind getting a little advice, I have found it to be beneficial to run the farthest on my deload week and cut back the distance on my ME week. So specifically on my deload and 5’s week I’d do a couple 10ks and one longer run at 20k+. Then on my 3’s and 5/3//1 week I drop down to 5Ks and a 10K. You can be sucessful pushing the distance and max weights together for a short while, but it won’t be long before you exhaust your body badly and lose performace in both areas. And clean up your diet, eat plenty of high-quality carbs (fruits, starchy veggies, oatmeal), lots of protein, and good fats (coconut is awesome for runners). Combining distance running and intense weight training is a huge drain on your body’s resources so solid nutrition is crucial.
Have fun, and keep enjoying the benefits of strength and endurance!
Hey guys just a quick question. It’s probably been answered before but in the interest of not having to go through hundreds of pages I’ll just put it here.
I’m heading for a small vacation, of which I’ll probably miss about 5-6 training sessions. I was just starting my deload week when I had to take the time off. Either way, should I just continue with the delad when I get back and move on, or restart my cycle? Thanks
[quote]IFlashBack wrote:
Hey guys just a quick question. It’s probably been answered before but in the interest of not having to go through hundreds of pages I’ll just put it here.
I’m heading for a small vacation, of which I’ll probably miss about 5-6 training sessions. I was just starting my deload week when I had to take the time off. Either way, should I just continue with the delad when I get back and move on, or restart my cycle? Thanks [/quote]
In the long run 5-6 sessions isn’t a huge deal, but what I would do is treat the vacation as your deload and start a new cycle when you get back.
[quote]jmarshburn wrote:
Great info throughout this thread…
Just finishing up CT’s I, Bodybuilder and am going to transition to 5/3/1 (BBB 4 X days/week) after the 1st of January.
Quick question… anyone using the Anaconda stack with 5/3/1? Any recommendations as to amounts? What I mean is under I,BB I use 2 X Anaconda, 2 X Surge Workout-Fuel and 1 X MAG-10… I imagine that is a decent load for any program, but I was just wondering if anyone has had any experience/success with any other variation on that stack.[/quote]
Sorry, I don’t have any experience with that. But I’ve found that eating Chipotle before and after a workout really does wonders. I go for 1 x Chicken Burrito w/ extra cheese as pre-workout, and then 1 x Burrito Bowl with guac and a 1 x Negro Modelo post-workout really speeds up recovery.