Wendler's 5/3/1

Cork · 11-02-2009, 11:28 AM

My current split is coming to an end. This is my final week, then next week is deload and time to move on to something new. I'm really intrigued by the 5/3/1 method as I am looking to really start gaining strength.

Being on a bulk, almost everything I hit in the gym these days is a PB, but I just want to take it to the next level. My nutrition/supplementation is tight and I feel this program could put me to new levels in the gym. I progressively overload, but this is periodized and all calculated out, all I have to do is lift what I'm told to lift, haha.

Moving on to my point of this thread... Anyone try the 5/3/1? Did you get good results? Did you find good strength and size gains, or mostly strength? How well do you feel the program is put together? Any other thoughts or comments? I'll be buying the book soon and reading it this week. I'll start piecing together a split and I will even answer questions to anyone else considering trying it.

99problemsbutmysquataint1 · 11-02-2009, 12:24 PM

personally never tried it but its wendler an elite powerlifter who is around dave tate all the time so it must be good... but let me know how it goes

**JakeVendetta** · 11-02-2009, 12:25 PM

Its a solid routine. Definitely worth giving it a shot. Its all about slow steady progress, cant beat that.

Cork · 11-02-2009, 01:26 PM

Slow and steady is my style. I'm looking forward to it.

miggitymags · 11-02-2009, 02:10 PM

Make sure and keep a log, bro.

reality218 · 11-02-2009, 05:27 PM

i've done a few cycles of this program and love it ... simple yet effective .. which template are you doing for the assistance exercises?

Cork · 11-02-2009, 07:21 PM

I'll be putting it all together this week or next, I'm not sure. I've only read half of the book so far. I'll be sure to keep you all updated and you know I'll log it...speaking of which... I have posts to get to, haha.

**MikeNYY420** · 11-02-2009, 07:28 PM

Quote:

Originally Posted by Cork

My current split is coming to an end. This is my final week, then next week is deload and time to move on to something new. I'm really intrigued by the 5/3/1 method as I am looking to really start gaining strength.

Being on a bulk, almost everything I hit in the gym these days is a PB, but I just want to take it to the next level. My nutrition/supplementation is tight and I feel this program could put me to new levels in the gym. I progressively overload, but this is periodized and all calculated out, all I have to do is lift what I'm told to lift, haha.

Moving on to my point of this thread... Anyone try the 5/3/1? Did you get good results? Did you find good strength and size gains, or mostly strength? How well do you feel the program is put together? Any other thoughts or comments? I'll be buying the book soon and reading it this week. I'll start piecing together a split and I will even answer questions to anyone else considering trying it.

I did 5/3/1 for a couple months over the summer. It's a good routine. I gained strength on all my lifts with it. I'll probably do it again if the westside routine gets stale. You should definitely get some good strength gains, not so much for size though. I liked it because it was all calculated, sometimes I was too sore from shoulders to do bench but rarely. I liked it but it was a really easy workout- too easy. I progressed slow and steady, now I'm progressing fast in jumps so I'd say westside routines are better, but like I said, 5/3/1 works also. I have the ebook, it's good but not a lot of new info in the book that I didn't find other places.

Cork · 11-03-2009, 12:28 PM

Mike, you are young dumb and full of cum (movie reference, anyone get it?). You should pick a regimin that caters to your growth potential. I'd say in 10 years when you get to my age you'll consider 5/3/1.

For me 5/3/1 seems a good mix also because I generally tend to injure myself when I try and progress too fast. Essentially, 2 steps forward, 3 steps back.

So far I'm really enjoying the book. Wendler has a good sense of humor, and he's got some good lines in there. In reference to leg raises:

Quote:

These are popular with people who want to improve their ability to swing their legs and knees up while doing nothing for their abs, yet still want to call it ab work. To combat this, hang from a bar, and with straight legs, bring your feet to the bar. Return to the starting position, come to a complete stop, and begin the movement again. When you do it this way, you’ll no longer ask about sets and reps because your body will tell you when a set is over.

**MikeNYY420** · 11-03-2009, 04:27 PM

So... was that an insult?

Cork · 11-03-2009, 10:42 PM

Quote:

Originally Posted by MikeNYY420

So... was that an insult?

Haha, nah of course not, I just wanted to use the quote. Being young, you are more likely to be making huge gains faster than someone my age, and you should pick a regimen that fosters it. I'm not trying to act like 25 is old, but it sure ain't no 16!

By the way, the quote is from "How to Lose Friends and Alienate People." A hilarious movie.

**MikeNYY420** · 11-04-2009, 07:09 AM

Alright, didn't think so just wasn't sure what you were getting it. I got it now though. You're right I will be more likely to jump up in strength, but your right about being careful not to go too fast and get hurt. I'll remember that with my squats. Are you doing this routine primarily for strength or size? I'l like to see how you use the routine, but it seems like it's more for strength. He kinda takes a shot at bodybuilder in the book lol.

I asked my mom what movie that was from and she just said eww hahaha.

Cork · 11-04-2009, 09:28 AM

Haha! Losing Friends and Alienating People is a Simon Pegg movie; Shawn of the Dead, Hot Fuzz..etc.

http://images.allmoviephoto.com/2008...e_wall_008.jpg

And it's not a total dig at bodybuilders exactly, but Wendler is right, everyone should train for balance.

Quote:

Side Note: Train Like a Bodybuilder
Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder? Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. This is how you have to think, and this is why there’s a growing fascination with weak points and the posterior chain. It’s also why so many injuries occur. When I tell you to train like a bodybuilder, I just want balance in your training. If you train your chest, train your back. If you train explosively with weights, train your conditioning level. If you train your conditioning, train your flexibility.

I'm going to go through my first cycle with only the 5/3/1 lifts and the assistance work. 5x10 on the assistance work can be very hypertrophic, but on my second cycle, if I don't see myself growing in the first, I will be adding in 1 hypertrophy exercise. Isolation only more than likely. Oh and when it comes to calves, I'll be doing them for hypertrophy the whole time. I can't ignore those puny bastards.

If I have down time at work I'll be putting everything together and choosing an assistance template today. I'll have the excel spreadsheet all ready to go and I'll post that up when I get it done.

Cork · 11-04-2009, 12:08 PM

Ok, double posting, but I came up with my split. I'm going to go with option #2 on the percentages first. I feel as though I will make quick gains to start on this split. For later cycles, I may go back to option #1.

For assistance work I have chosen #3 (Dave Tate's periodization) because I get more freedom and I can choose which assitance work I want to do.

A couple notes:
The spreadsheet can EASILY be used for your own devices. I encourage those interested in 5/3/1 to plug your numbers in and see how you like it.
I never do max effort days, so I had to use the calculation to determine my 1RM. I rarely military press, let alone prioritize it at the beginning of my shoulder workout. I might have to change that number once I go through a week or two.
I read that Front Squats can be used in place of Back Squats, so I am doing just that. I have enough glute/ham work from deadlifting days.
Working out only 4 days a week will give me plenty of time to keep up on my cardio and HIIT on off days.

Cork · 11-05-2009, 10:15 PM

Thanks for everyone checking my spreadsheet!!! Sheesh... If I had more input I would have noticed more errors. The 3rd week for reps is supposed to be 5 for the first set, 3 for the second and 1 or more for the final set. I have each set labeled as 5 reps, which is a lie. And the second week is messed up to, it's supposed to look like 3 reps of everything.