Wendler's 5/3/1 Program - Part 5

Training Powerlifting
121

[quote]Jim Wendler wrote:

[quote]krazylarry wrote:
I would like to hear what others have been doing for 5/3/1 conditioning.

I have been doing tire drag sprints, about 40 yards at a time. Started at 8, this week I did 10.

What do the rest of you guys do?

Crap. I just reread the manual, says the minimum is 20, shit. Better do more work next time. [/quote]

20 is just a number I came up with - because everyone stops way to early. I’m am under the impression that a person can do much more than he can ever imagine. Increase your expectations.[/quote]

I used to smoke 5 packs of cigarettes a week. That adds up to about 120 cigarettes. Now I do a minimum of 120 Prowler sprints per week. A sprint has to be at least 40 yards, but it can be 60, 80 or 100 yards for all I care.

I don’t care if it affects my main lifts, I don’t care if I do it fasted or not, I don’t care if I do it before or after my main workouts, I don’t care if I have to do 3 sessions per day, I don’t care if I like it or not…

It’s just something that has to be done.

122

Thanks Jim, and other, I’ll take that on board.

I must admit, I do warm up with weights, but I don’t do any stretches or rolls. I think I need to start doing those and a bit of jump rope to get the body warmed up.

123

Okay question from me again.

I have started this setup on 5,3,1. I wnat know if it is fucking idiotic or okay.

here goes:

day1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deads: 3sett.
chins: 3sett.
leg raises: 3x10.

day2:
squat: 3x5 x deload weights.
benchpress: 5,3,1.
one arm row: 3sett.
chins: 3sett.
leg raises: 3x10.

day3:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
deadlift: 5,3,1.
chins: 3sett.
leg raises: 3x10.

My idea was that a higher frequency on squat and bench could help me improve in those. Is it a bad idea or not?

ps. Did first day today and it was okay.

124

[quote]florelius wrote:
Okay question from me again.

I have started this setup on 5,3,1. I wnat know if it is fucking idiotic or okay.

here goes:

day1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deads: 3sett.
chins: 3sett.
leg raises: 3x10.

day2:
squat: 3x5 x deload weights.
benchpress: 5,3,1.
one arm row: 3sett.
chins: 3sett.
leg raises: 3x10.

day3:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
deadlift: 5,3,1.
chins: 3sett.
leg raises: 3x10.

My idea was that a higher frequency on squat and bench could help me improve in those. Is it a bad idea or not?

ps. Did first day today and it was okay.
[/quote]

mate this sounds almost like Rippetoe’s SS, why not doing that?

Anyway, as a program, it is not bad at all.

Wait for Jim’s and other members reply.

Lift big :stuck_out_tongue:

125

[quote]sergoun wrote:

[quote]florelius wrote:
Okay question from me again.

I have started this setup on 5,3,1. I wnat know if it is fucking idiotic or okay.

here goes:

day1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deads: 3sett.
chins: 3sett.
leg raises: 3x10.

day2:
squat: 3x5 x deload weights.
benchpress: 5,3,1.
one arm row: 3sett.
chins: 3sett.
leg raises: 3x10.

day3:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
deadlift: 5,3,1.
chins: 3sett.
leg raises: 3x10.

My idea was that a higher frequency on squat and bench could help me improve in those. Is it a bad idea or not?

ps. Did first day today and it was okay.
[/quote]

mate this sounds almost like Rippetoe’s SS, why not doing that?

Anyway, as a program, it is not bad at all.

Wait for Jim’s and other members reply.

Lift big :P[/quote]

It is prehaps similar to SS, havent really thougt of that.

I know a PL guy who recommended me to up the frequency, thats how I came up with it.
Anyway if you think it doesnt look bad, I will run it for this cycle. If it goes well I will stick to it, if doesnt I will change it.

Thanks for your insight sergoun.

126

[quote]Jaynick77 wrote:
Jim, how do you feel about auto-regulation in determining if you should deload on 5/3/1? Even if I’m feeling good and can keep going after week 3 do you feel that the week 4 should just be done regardless? [/quote]

That’s not really autoregulation. But if you want to do it, do it. Skipping deloads will catch up to you.

127

[quote]florelius wrote:
Okay question from me again.

I have started this setup on 5,3,1. I wnat know if it is fucking idiotic or okay.

here goes:

day1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deads: 3sett.
chins: 3sett.
leg raises: 3x10.

day2:
squat: 3x5 x deload weights.
benchpress: 5,3,1.
one arm row: 3sett.
chins: 3sett.
leg raises: 3x10.

day3:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
deadlift: 5,3,1.
chins: 3sett.
leg raises: 3x10.

My idea was that a higher frequency on squat and bench could help me improve in those. Is it a bad idea or not?

ps. Did first day today and it was okay.
[/quote]

Read my spill on Full Body Training.

128

I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.

129

[quote]Jim Wendler wrote:

[quote]florelius wrote:
Okay question from me again.

I have started this setup on 5,3,1. I wnat know if it is fucking idiotic or okay.

here goes:

day1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deads: 3sett.
chins: 3sett.
leg raises: 3x10.

day2:
squat: 3x5 x deload weights.
benchpress: 5,3,1.
one arm row: 3sett.
chins: 3sett.
leg raises: 3x10.

day3:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
deadlift: 5,3,1.
chins: 3sett.
leg raises: 3x10.

My idea was that a higher frequency on squat and bench could help me improve in those. Is it a bad idea or not?

ps. Did first day today and it was okay.
[/quote]

Read my spill on Full Body Training.[/quote]

Thanks for pointing me to that spill Jim.

130

I’ve been doing 5/3/1 for about 5 months using the Triumvirate for assistance work. So far I have had way better gains on Squats and Deads than Bench and Shoulder press. I am thinking about switching to Boring but Big for only the upper body assistance work but keeping things the same for lower body. Is this a good idea or should I just look at picking better assistance exercises for upper body?

Assistance exercises I have used for Military press days: CG bench,chin ups, push-ups, pullups
Assistance exercises I have use on Bench days : DB incline press, Face pulls, DB bench, one arm rows

I tend to fail on bench mainly right above the chest so I am thinking pin presses or some speed work as assistance exercises. Maybe some additional triceps stuff, any recommendations?

131

I have a question regarding “The Triumvirate”. Instead of doing DB rows on bench day, could I do DB bench instead and move the DB rows to the dead lift day so I’m able to hit just chest and back on their own days?

Also, the program has the Overhead Press on Day 1 and Bench on Day 3. Could I switch them?

132

[quote]Fletch1986 wrote:
I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.[/quote]

I’ve thought about this too. I think doing a “proper” deload actually helps out a lot, assisting in recovery while still giving you a break from heavy weights. Personally I don’t think I’ve ever done an actual deload day/week. I will take time completely off, and I will do lighter days, though.

133

[quote]Fletch1986 wrote:
I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.[/quote]

I’m not going to give you something else to do when you don’t have the discipline to the correct thing. Doesn’t make any sense to me.

134

[quote]SKman wrote:
I’ve been doing 5/3/1 for about 5 months using the Triumvirate for assistance work. So far I have had way better gains on Squats and Deads than Bench and Shoulder press. I am thinking about switching to Boring but Big for only the upper body assistance work but keeping things the same for lower body. Is this a good idea or should I just look at picking better assistance exercises for upper body?

Assistance exercises I have used for Military press days: CG bench,chin ups, push-ups, pullups
Assistance exercises I have use on Bench days : DB incline press, Face pulls, DB bench, one arm rows

I tend to fail on bench mainly right above the chest so I am thinking pin presses or some speed work as assistance exercises. Maybe some additional triceps stuff, any recommendations?[/quote]

You can do whatever you want to do for assistance - templates are fucking gay and stupid. You can’t predict how you are going to feel or what kind of time you will have. I only structure the main lift of the day and then go by feel. For example, the day my son was born I had to train. I only had the time to do the main lift that day. What would the Template Queen do in that situation?

Even in high school, I’d make sure to get the main lift in but what if I had to get to practice or class? What happens if I can’t do “the template”? You have to be flexible.

Assistance is assistance. That is all it ever will be. If you want your bench to go up, read the spill I wrote on it here on TNation and that should get you started.

135

[quote]Jim Wendler wrote:

[quote]Fletch1986 wrote:
I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.[/quote]

I’m not going to give you something else to do when you don’t have the discipline to the correct thing. Doesn’t make any sense to me.[/quote]

Thanks for that… Not pleasant to hear but good to hear. My gym is just over a couple miles away so I’ll ride my bike there for some light conditioning, get the deload percentage lifts done, and then ride back. I think that might be a pretty fail-proof plan.

136

[quote]Fletch1986 wrote:

[quote]Jim Wendler wrote:

[quote]Fletch1986 wrote:
I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.[/quote]

I’m not going to give you something else to do when you don’t have the discipline to the correct thing. Doesn’t make any sense to me.[/quote]

Thanks for that… Not pleasant to hear but good to hear. My gym is just over a couple miles away so I’ll ride my bike there for some light conditioning, get the deload percentage lifts done, and then ride back. I think that might be a pretty fail-proof plan. [/quote]

i dont think anyone ever said ALL you could do on deload days is the main lift at deload percentages. you can do some assistance stuff, get some reps in, etc. foam roll, stretch, etc. i guarantee you can fill 45min to an hour full of worthwhile stuff in the gym on a deload day.

137

[quote]dez6485 wrote:

[quote]Fletch1986 wrote:

[quote]Jim Wendler wrote:

[quote]Fletch1986 wrote:
I know you have percentages for the deload, but what’s your take about just not doing jack shit on the deload except maybe some light cardio. I ask because I find myself always doing more than I need to on the deload days and I have a hard time justifying taking the time to get ready for the gym when all I’ll do is the main lift with the deload percentages.[/quote]

I’m not going to give you something else to do when you don’t have the discipline to the correct thing. Doesn’t make any sense to me.[/quote]

Thanks for that… Not pleasant to hear but good to hear. My gym is just over a couple miles away so I’ll ride my bike there for some light conditioning, get the deload percentage lifts done, and then ride back. I think that might be a pretty fail-proof plan. [/quote]

i dont think anyone ever said ALL you could do on deload days is the main lift at deload percentages. you can do some assistance stuff, get some reps in, etc. foam roll, stretch, etc. i guarantee you can fill 45min to an hour full of worthwhile stuff in the gym on a deload day. [/quote]

Problem is that I tell myself I’ll take it easy on the assistance and I always overdo it. I think just getting in, doing the deload main lifts, getting out would be the most idiot-proof plan.

138

for real? you cant decide before you go that youre going to do deload sets, then X sets for y muscle, then go home? you’re wild bro.

139

[quote]dez6485 wrote:
for real? you cant decide before you go that youre going to do deload sets, then X sets for y muscle, then go home? you’re wild bro. [/quote]

I could always put that extra energy and time I’ll be saving into more conditioning if I feel I’m up to it. I may not do it like I said forever, but I’m thinking for me, it would be best to start with just the main deload lift and experiment with adding a just a little assistance each deload after.

140

[quote]Fletch1986 wrote:

[quote]dez6485 wrote:
for real? you cant decide before you go that youre going to do deload sets, then X sets for y muscle, then go home? you’re wild bro. [/quote]

I could always put that extra energy and time I’ll be saving into more conditioning if I feel I’m up to it. I may not do it like I said forever, but I’m thinking for me, it would be best to start with just the main deload lift and experiment with adding a just a little assistance each deload after.[/quote]

I’ve been following 5/3/1, 4 days/week for the last year. I’ve taken the deload each cycle. The way I see it, there’s plenty of time in life to make progress and the programme works the way it’s written! (Mr. Wendler seems to know what he’s on about). I use the deload percentages as written for the main lift, then cut back on the sets and reps slightly for my assitance lifts. It’s always a worthwhile session but not stressful on the body. Just my $0.02.