[quote]killerDIRK wrote:
hey WENDLER, if you are trolling…I was wondering since I will be in the “game” for a long time I was wondering if I had a figure in mind (S-405,B-275 and D-515) and am currently at (S-335,B-205 and D-405)
giving myself THREE years how do I WORK Backwards as you claimed to have done starting rediculously easy ???
or do I just stay the course with commitment, consistency and dedication ?? thanks for helping me get to where I am today…[/quote]
If I were you I would just stick to the program and not worry about working backwords. Your goals are very attainable, and I dont think you will have any problem at all getting there, probably a lot sooner then your goal.
I was considering running a slight variation of 531 for PL. I would do heavy singles once a month just so I have a chance to stroke my ego. Sticking with the BBB format. I’m just wanting to make sure it’s not a dumb thing to do.
Week 1: 3/3/3 pushing the last set while leaving 1 in the tank
Week 2: 5/5/5 reps
Week 3: 5/3/1 and heavy singles.
Week 4: Deload
[quote]killerDIRK wrote:
hey WENDLER, if you are trolling…I was wondering since I will be in the “game” for a long time I was wondering if I had a figure in mind (S-405,B-275 and D-515) and am currently at (S-335,B-205 and D-405)
giving myself THREE years how do I WORK Backwards as you claimed to have done starting rediculously easy ???
or do I just stay the course with commitment, consistency and dedication ?? thanks for helping me get to where I am today…[/quote]
Doing this CAN work but it’s not advisable for most people. Just a lot that has to go into it and hard to explain. Probably works better for people that had that kind of strength, lost it and are building back up to it.
Coool brother. So I will stay the course and get back to ya’all in about 6 months with a progress report.
the killerDIRK take-off of Tate’s “prepare, perform, prevail”…Punish, Puke, Bleed and Die 
[quote]Chris87 wrote:
[quote]killerDIRK wrote:
hey WENDLER, if you are trolling…I was wondering since I will be in the “game” for a long time I was wondering if I had a figure in mind (S-405,B-275 and D-515) and am currently at (S-335,B-205 and D-405)
giving myself THREE years how do I WORK Backwards as you claimed to have done starting rediculously easy ???
or do I just stay the course with commitment, consistency and dedication ?? thanks for helping me get to where I am today…[/quote]
If I were you I would just stick to the program and not worry about working backwords. Your goals are very attainable, and I dont think you will have any problem at all getting there, probably a lot sooner then your goal.[/quote]Bump to this. Don’t worry about numbers, just lift.
[quote]EthanCSW wrote:
I just finished my third week on my first cycle of 531 for bench. I’ve heard that during this cycle you should get quite a few more reps on your final set than the prescribed (5 on week 1, 3 on week 2, and 1 on week 3). My reps were 9, 5, and 3. My actual max before starting was 300 so all my percentages were based off 270(90% of 300). From what I understand the goal of 531 is to start out on the lighter side and make small but steady gains over many cycles. After my deload week should I increase the weights or would I be better off repeating the cycle? I don’t want to rush things and get smashed in a few cycles. [/quote]
9, 5, 3 seems to me to be within the normal range of what people often get their first cycle, though at the low end. If you were leaving a lot in the tank I would just go with it for now adding the 5/10 lbs, but when you see those numbers coming down be ready to reset. Reset to 85-90% of your training max at that time. If you had to struggle to get the 5 and 3, I would just reset now to a lower weight.
[quote]Darren762 wrote:
I was considering running a slight variation of 531 for PL. I would do heavy singles once a month just so I have a chance to stroke my ego. Sticking with the BBB format. I’m just wanting to make sure it’s not a dumb thing to do.
Week 1: 3/3/3 pushing the last set while leaving 1 in the tank
Week 2: 5/5/5 reps
Week 3: 5/3/1 and heavy singles.
Week 4: Deload[/quote]
It should be fine, when I first started the program, i would do some heavy singles in this manner, usually i would only do one or 2 lifts though, not all 4, but it should be fine. I just wouldnt do anything crazy like 8 singles, keep it to like 2-3 and see how it goes
[quote]revchad wrote:
[quote]EthanCSW wrote:
I just finished my third week on my first cycle of 531 for bench. I’ve heard that during this cycle you should get quite a few more reps on your final set than the prescribed (5 on week 1, 3 on week 2, and 1 on week 3). My reps were 9, 5, and 3. My actual max before starting was 300 so all my percentages were based off 270(90% of 300). From what I understand the goal of 531 is to start out on the lighter side and make small but steady gains over many cycles. After my deload week should I increase the weights or would I be better off repeating the cycle? I don’t want to rush things and get smashed in a few cycles. [/quote]
9, 5, 3 seems to me to be within the normal range of what people often get their first cycle, though at the low end. If you were leaving a lot in the tank I would just go with it for now adding the 5/10 lbs, but when you see those numbers coming down be ready to reset. Reset to 85-90% of your training max at that time. If you had to struggle to get the 5 and 3, I would just reset now to a lower weight.[/quote]
Thanks revchad. You answered my question how I should have worded it.
[quote]Jim Wendler wrote:
[quote]SWAD1987 wrote:
what do you guys think about 5/3/1 full body training by JW ???
looks like this
Monday
-
Squat - 3 sets of 5-10 reps (using deload percentages)
-
Deadlift - 5/3/1 sets and reps
-
DB Bench - 3 sets of 8-20 reps
Wednesday
-
Squat - 3 sets of 5-10 reps (using deload percentages)
-
Bench Press - 5/3/1 sets and reps
-
DB Row - 3 sets or do Kroc Rows
Friday
-
Squat - 5/3/1 sets and reps
-
Press - 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
-
Chins or T-Bar Rows - 3-5 sets of whatever reps you want, usually 5-30 reps.[/quote]
This is great if you want to get strong - and awesome. If not, that’s cool.[/quote]
that’s cool
[quote]Chris87 wrote:
[quote]Darren762 wrote:
I was considering running a slight variation of 531 for PL. I would do heavy singles once a month just so I have a chance to stroke my ego. Sticking with the BBB format. I’m just wanting to make sure it’s not a dumb thing to do.
Week 1: 3/3/3 pushing the last set while leaving 1 in the tank
Week 2: 5/5/5 reps
Week 3: 5/3/1 and heavy singles.
Week 4: Deload[/quote]
It should be fine, when I first started the program, i would do some heavy singles in this manner, usually i would only do one or 2 lifts though, not all 4, but it should be fine. I just wouldnt do anything crazy like 8 singles, keep it to like 2-3 and see how it goes[/quote]
I re-read 531 for PL and realized that this version was basically covered in the “Training for a non-competitive PL” section. Time to work on my reading comprehension!
so imtryng to improve my bench , this is my routine i plan to run…what do you think about it
day 1:
close grip bench 5/3/1
inclines or overhead press 5x10
soomething for tricpes with dumbells or cables
day 2
board press(i think using difrent boards each ciycle or something…or chains) 5/3/1
bench press or reverse grip bench 5x10-12
traps and back(rows or pull ups) 3x10
You’re going to have to do a ton of back work on either the squat or deadlift day if you stick to that pressing plan.
Hey Jim,
I just wanted to say that since starting 5/3/1 5 months ago, this is the most fun I’ve ever had training. I’m making strength gains almost as rapidly as I was when I first started lifting. It’s been a great way to kick start each training session without having to think too much.
[quote]Fletch1986 wrote:
You’re going to have to do a ton of back work on either the squat or deadlift day if you stick to that pressing plan.[/quote]
and why is that ? doing some rows in the second day isnt enought ?
[quote]zombiec wrote:
[quote]Fletch1986 wrote:
You’re going to have to do a ton of back work on either the squat or deadlift day if you stick to that pressing plan.[/quote]
and why is that ? doing some rows in the second day isnt enought ?[/quote]
no, just “throwing in” a couple sets of rows is not enough. The amount of rows you do should outnumber your presses, or at the VERY least match it
Agreed^^
Plus the extra rowing is going to help your bench, win win IMO
Not forgetting that a big back looks cool too!
What do you bench BTW?
[quote]Chris87 wrote:
[quote]zombiec wrote:
[quote]Fletch1986 wrote:
You’re going to have to do a ton of back work on either the squat or deadlift day if you stick to that pressing plan.[/quote]
and why is that ? doing some rows in the second day isnt enought ?[/quote]
no, just “throwing in” a couple sets of rows is not enough. The amount of rows you do should outnumber your presses, or at the VERY least match it[/quote]
these guys are correct. i did what you have planned out in high school, and paying for it now. fucked up rotator cuffs/upper back/spine, and my shoulders rotated forward. i was in pain 24/7. then i started doing lots of back work (rows, band pull aparts, face pulls, etc) and now my bench, squat, and deadlift are going through the roof.
Some BBB bb rows on DL day and chins inbetween sets of your main lifts might help to work out that crazy imbalance going there. Some face pulls or some sort of similar work at home would be useful too.
[quote]Fletch1986 wrote:
Some BBB bb rows on DL day and chins inbetween sets of your main lifts might help to work out that crazy imbalance going there. Some face pulls or some sort of similar work at home would be useful too.[/quote]
th ethings s that right now i only have enought equipment to train the bench, dont have a rack or enought weight o squat of dead…anyway, here is how i modified my plan
day1
closegrip bench 5/3/1
floorpress or overhead press(bar or dumbells) 2-3x10
pull ups 5x10
chin ups 3x10
day2
board or press with chains 5/3/1
reverse grip bench or bench press 2-3x10
inverted rows 4x10
dumbell rows 3x10
more advices are always welcome
my best presss if 102.5 kilos x 8 with a close grip…havent tested my max but i think is close to 110-120 kilos
[quote]zombiec wrote:
th ethings s that right now i only have enought equipment to train the bench, dont have a rack or enought weight o squat of dead…anyway, here is how i modified my plan
day1
closegrip bench 5/3/1
floorpress or overhead press(bar or dumbells) 2-3x10
pull ups 5x10
chin ups 3x10
day2
board or press with chains 5/3/1
reverse grip bench or bench press 2-3x10
inverted rows 4x10
dumbell rows 3x10
[/quote]
How many days are you able to lift? How about:
Day 1 Bench 5/3/1, Barbell Row 5/3/1, closegrip bench and dumbbell rowing accessory
Day 2 Squat, work up to a set with all of the weight you have for max reps, and some accessory
Day3 Overhead Press 5/3/1, pullups, bench variation accessory
Day 4 Deadlift, work up to a set with all of the weight for max reps, and some accessory
Don’t forget that whatever chains you were planning to press with you could throw on for weight for squats and deadlifts. If you are worried about repping out squats without a rack or getting positioned with the full weight, front squat. You could also use steel drums to replicate having a rack for getting in position (Clint Darden shows this in one of his older youtube videos, and explains how to make weights with a steel bar and old tires so you can safely ditch it).
That is just a thought anyways.