Just finished my 1st week of my 2nd cycle and I’m loving it. I’ve made some pretty solid progress on my Military Press- 125x8 to 130x9. I’ve only used lower rep ranges for MP and the higher reps are feeling way better on my shoulders.
I just found a reverse hyperextension machine in my school gym. JW should I do them for assistance on squat or deadlift day? Also what should my rep range be for it.
Hey guys. Does anyone of you know if the 531 and north of vag t-shirts are available yet?
Cheers
check the website- jimwendler.com
[quote]dez6485 wrote:
check the website- jimwendler.com[/quote]
Did some searching on the site already. Saw some pics of the t-shirts, but nothing more. Thanks though!
[quote]BR1986FB wrote:
Been lurking for awhile, first time poster. I’m on week 2 of my second 4 weeks of 5/3/1 and agree with the earlier poster that this is the most fun I’ve had training in a LONG time.
I’ve been training almost 30 years (43 years old) and I find myself jacked for every workout. Believe me, that’s saying something as two of these workouts are at 4am, before work, on Tuesday & Thursday.
LOVE this program ![/quote]
Hey! I know you! LOL
Okay I have a question for you experienced 5,3,1 guys.
I did test my squat yesterday and I where able to get 10reps at 50kg( dont laugh ), after putting
it in the formula I got a estimated 1rm of roughly 66kg. I figure that makes my training max to be 60kg.
Okay here is the question: since the smallest plates in my gym is 1,25kg plates, its difficult to use exact % on the training weights, is it therefor okay to use 5kg as 10% of 60kg and 2,5kg as 5% of 60kg. By doing it like this I feel it get a bit simpler and my first cycle would look like this:
week1: 42,5kgx5, 47,5kgx5, 52,5kgx5+
week2: 45kgx3, 50kgx3, 55kgx3+
week3: 47,5kgx5, 52,5kgx5, 57,5kgx1+
week4: 5x25kg, 5x30kg, 5x35kg.
Is this okay?
[quote]florelius wrote:
Okay I have a question for you experienced 5,3,1 guys.
I did test my squat yesterday and I where able to get 10reps at 50kg( dont laugh ), after putting
it in the formula I got a estimated 1rm of roughly 66kg. I figure that makes my training max to be 60kg.
Okay here is the question: since the smallest plates in my gym is 1,25kg plates, its difficult to use exact % on the training weights, is it therefor okay to use 5kg as 10% of 60kg and 2,5kg as 5% of 60kg. By doing it like this I feel it get a bit simpler and my first cycle would look like this:
week1: 42,5kgx5, 47,5kgx5, 52,5kgx5+
week2: 45kgx3, 50kgx3, 55kgx3+
week3: 47,5kgx5, 52,5kgx5, 57,5kgx1+
week4: 5x25kg, 5x30kg, 5x35kg.
Is this okay?
[/quote]
just round off the weight to the nearest amount the plates at your gym will allow, we all have to do this
[quote]Chris87 wrote:
[quote]florelius wrote:
Okay I have a question for you experienced 5,3,1 guys.
I did test my squat yesterday and I where able to get 10reps at 50kg( dont laugh ), after putting
it in the formula I got a estimated 1rm of roughly 66kg. I figure that makes my training max to be 60kg.
Okay here is the question: since the smallest plates in my gym is 1,25kg plates, its difficult to use exact % on the training weights, is it therefor okay to use 5kg as 10% of 60kg and 2,5kg as 5% of 60kg. By doing it like this I feel it get a bit simpler and my first cycle would look like this:
week1: 42,5kgx5, 47,5kgx5, 52,5kgx5+
week2: 45kgx3, 50kgx3, 55kgx3+
week3: 47,5kgx5, 52,5kgx5, 57,5kgx1+
week4: 5x25kg, 5x30kg, 5x35kg.
Is this okay?
[/quote]
just round off the weight to the nearest amount the plates at your gym will allow, we all have to do this[/quote]
Part of what makes 5/3/1 work, imo, is the precise weights that are changing all the time. I used to just hammer away at east to load weights (225, 275, 315) and got less progress. It’s a pretty common idea that the body acclimates to consistent stresses like that, and while I might be pretty good at benching 225, theres a point of diminishing returns on pressing that weight. I think, anyways. Then there’s the idea that deadlifting 415 basically feels as easy as 405, but in terms of building strength, it’s undoubtedly better.
But, that’s not answering the question, the easy answer is: get as close as you can. Personally I like to always round up on 5+ day, and always round down on 3+ and 1+ day.
[quote]mkral55 wrote:
[quote]Chris87 wrote:
[quote]florelius wrote:
Okay I have a question for you experienced 5,3,1 guys.
I did test my squat yesterday and I where able to get 10reps at 50kg( dont laugh ), after putting
it in the formula I got a estimated 1rm of roughly 66kg. I figure that makes my training max to be 60kg.
Okay here is the question: since the smallest plates in my gym is 1,25kg plates, its difficult to use exact % on the training weights, is it therefor okay to use 5kg as 10% of 60kg and 2,5kg as 5% of 60kg. By doing it like this I feel it get a bit simpler and my first cycle would look like this:
week1: 42,5kgx5, 47,5kgx5, 52,5kgx5+
week2: 45kgx3, 50kgx3, 55kgx3+
week3: 47,5kgx5, 52,5kgx5, 57,5kgx1+
week4: 5x25kg, 5x30kg, 5x35kg.
Is this okay?
[/quote]
just round off the weight to the nearest amount the plates at your gym will allow, we all have to do this[/quote]
Part of what makes 5/3/1 work, imo, is the precise weights that are changing all the time. I used to just hammer away at east to load weights (225, 275, 315) and got less progress. It’s a pretty common idea that the body acclimates to consistent stresses like that, and while I might be pretty good at benching 225, theres a point of diminishing returns on pressing that weight. I think, anyways. Then there’s the idea that deadlifting 415 basically feels as easy as 405, but in terms of building strength, it’s undoubtedly better.
But, that’s not answering the question, the easy answer is: get as close as you can. Personally I like to always round up on 5+ day, and always round down on 3+ and 1+ day. [/quote]
hm okay, then I will try to get as close as possible and I think this is as close as it gets:
week1: 40x5, 45kgx5, 50kgx5+
week2: 42,5kgx3, 47,5kgx3, 55kgx3+
week3: 45kgx5, 50kgx3, 57,5kg.
week4: 5x25kg, 5x30kg, 5x35kg.
Has anyone done 10x5 instead of 5x10 for bb but with half the rest between sets as with 5x10? I’m trying it b/c on big compound movements, my form seems to go to shit towards the end of the set on 5x10. Any of ya’ll think this is a good or bad idea?
Dunno Fletch. I see what you mean about your form going to shit, but wouldn’t increasing the weight to put in the 5 rep range ‘and’ resting less just put you in the same boat? Isn’t the 10 rep range also better for size (broadly speaking) than heavier weights? Maybe just back off on the actual weight you’re pushing a little instead of flipping the script.
On the other hand I’m a relative novice and they do say (Mr. Wendler especially) that it’s important to experiment and find what works for you. If you try it let us know how it goes. 
[quote]Kristoph wrote:
Dunno Fletch. I see what you mean about your form going to shit, but wouldn’t increasing the weight to put in the 5 rep range ‘and’ resting less just put you in the same boat? Isn’t the 10 rep range also better for size (broadly speaking) than heavier weights? Maybe just back off on the actual weight you’re pushing a little instead of flipping the script.
On the other hand I’m a relative novice and they do say (Mr. Wendler especially) that it’s important to experiment and find what works for you. If you try it let us know how it goes. :)[/quote]
I’m taking a guess that he means performing 10 sets of 5 with the same load as the 10 rep sets to stave off form degradation, otherwise the total volume versus intensity is going to be greatly skewed.
That makes a lot of sense, so much so that I’m forced to agree with you. grin
[quote]METAL VIPER wrote:
[quote]Kristoph wrote:
Dunno Fletch. I see what you mean about your form going to shit, but wouldn’t increasing the weight to put in the 5 rep range ‘and’ resting less just put you in the same boat? Isn’t the 10 rep range also better for size (broadly speaking) than heavier weights? Maybe just back off on the actual weight you’re pushing a little instead of flipping the script.
On the other hand I’m a relative novice and they do say (Mr. Wendler especially) that it’s important to experiment and find what works for you. If you try it let us know how it goes. :)[/quote]
I’m taking a guess that he means performing 10 sets of 5 with the same load as the 10 rep sets to stave off form degradation, otherwise the total volume versus intensity is going to be greatly skewed.[/quote]
Bingo, same load, same volume per unit time.
Do eeeeeet!
[quote]Fletch1986 wrote:
[quote]METAL VIPER wrote:
[quote]Kristoph wrote:
Dunno Fletch. I see what you mean about your form going to shit, but wouldn’t increasing the weight to put in the 5 rep range ‘and’ resting less just put you in the same boat? Isn’t the 10 rep range also better for size (broadly speaking) than heavier weights? Maybe just back off on the actual weight you’re pushing a little instead of flipping the script.
On the other hand I’m a relative novice and they do say (Mr. Wendler especially) that it’s important to experiment and find what works for you. If you try it let us know how it goes. :)[/quote]
I’m taking a guess that he means performing 10 sets of 5 with the same load as the 10 rep sets to stave off form degradation, otherwise the total volume versus intensity is going to be greatly skewed.[/quote]
Bingo, same load, same volume per unit time.[/quote]
in that case, do it. For a second there I thought you were suggesting 10 heavy sets of 5 after your main sets, which would have been a horrible idea
[quote]Chris87 wrote:
[quote]Fletch1986 wrote:
[quote]METAL VIPER wrote:
[quote]Kristoph wrote:
Dunno Fletch. I see what you mean about your form going to shit, but wouldn’t increasing the weight to put in the 5 rep range ‘and’ resting less just put you in the same boat? Isn’t the 10 rep range also better for size (broadly speaking) than heavier weights? Maybe just back off on the actual weight you’re pushing a little instead of flipping the script.
On the other hand I’m a relative novice and they do say (Mr. Wendler especially) that it’s important to experiment and find what works for you. If you try it let us know how it goes. :)[/quote]
I’m taking a guess that he means performing 10 sets of 5 with the same load as the 10 rep sets to stave off form degradation, otherwise the total volume versus intensity is going to be greatly skewed.[/quote]
Bingo, same load, same volume per unit time.[/quote]
in that case, do it. For a second there I thought you were suggesting 10 heavy sets of 5 after your main sets, which would have been a horrible idea[/quote]
Try it on 1 or 2 lifts you think it will benefit from but don’t do ALL the assistance lifts like that.
My primary goal is a bigger total.
I’m doing olympic squats 10x5. Not my power squat because that would be too much wear on my shoulders and hips.
I’m also doing 10x5 for about 2in below the knee rack pulls making sure to be in the position I would in a regular dead when the bar gets that high. Again, not my preferred semi-sumo to spare my hips.
I am using the power squat and semi-sumo for the main lifts though.
I’ve done it for the oly squats and rack pulls once already. The rack pulls like that are brutal with the crazy low-back pump I get and the doms in my hams the next couple of days along with some extra upper back work.
The oly squats like that gave me crazy quad soreness the next day.
So I do the lifts more times a week, I’m doing bbb oly squat on DL day and bbb rack pulls on squat day.
I guess time will tell if this helps my total or not.
just on the T-shirts, i dont think theyre up for sale yet, but i am under the impression that when they are available they will be on jimwendler.com. i would imagine that would be soon too, as jim said he just ordered them. couple weeks id guess.