First shot at 5/3/1 - any advice?

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  1. Quote Originally Posted by gymguy21 View Post
    Definitely not enough time to see if the program worked or not. Either didn't know their max or didn't calculate correctly. That's what it seems like to me. But I may be wrong
    You are wrong bro. I'm very detailed and organized when it comes to my training/nutrition. I ran 5/3/1 accordingly for 4 weeks. BTW, that formula he gives for theorizing your 1RM gives you a very liberal number


  2. Quote Originally Posted by napalm View Post
    what is this, 3rd grade?


    ^^this, is high talking...
    If you need a deload every 4th week, your nutrition/recovery components are sorely lacking. Furthermore, if you did this, you would spend 3 months out of the year deloading!
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  3. First shot at 5/3/1 - any advice?


    Quote Originally Posted by rockme View Post
    If you need a deload every 4th week, your nutrition/recovery components are sorely lacking. Furthermore, if you did this, you would spend 3 months out of the year deloading!
    While I don't necessarily disagree, I think the point of the deload is to stay ahead of the possible overtraining issue.

    Instead of burning out, you stay "fresh", allowing (theoretically) more consistent heavy training.
    Don't worry, man, someday I'ma be nobody too.
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  5. Quote Originally Posted by rockme

    If you need a deload every 4th week, your nutrition/recovery components are sorely lacking. Furthermore, if you did this, you would spend 3 months out of the year deloading!
    That's complete nonsense. At a month from 49, 30+ years in the gym, 5 shoulder surgeries, 5 knee surgeries, 2 wrist surgeries and pins in two of my fingers, 5 yrs of racing mountain bikes semi professionally and competing in powerlifting for a few years now, I look forward to the deload weeks.
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  6. Quote Originally Posted by napalm View Post
    That's complete nonsense. At a month from 49, 30+ years in the gym, 5 shoulder surgeries, 5 knee surgeries, 2 wrist surgeries and pins in two of my fingers, 5 yrs of racing mountain bikes semi professionally and competing in powerlifting for a few years now, I look forward to the deload weeks.
    Hahaha, I am ready for a deload just reading that post guy...!

  7. Quote Originally Posted by napalm View Post

    That's complete nonsense. At a month from 49, 30+ years in the gym, 5 shoulder surgeries, 5 knee surgeries, 2 wrist surgeries and pins in two of my fingers, 5 yrs of racing mountain bikes semi professionally and competing in powerlifting for a few years now, I look forward to the deload weeks.
    Did you fall off a mountain or something?
    Controlled Labs Board Rep
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  8. Quote Originally Posted by Sean1332

    Did you fall off a mountain or something?
    More than once, and I left out the concussions and skull fractures

    When man meets tree, tree wins most of the time...

  9. Quote Originally Posted by napalm View Post

    More than once, and I left out the concussions and skull fractures

    When man meets tree, tree wins most of the time...
    Well I hope you phucked that tree up real good. Damn.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  10. Quote Originally Posted by rockme View Post
    If you need a deload every 4th week, your nutrition/recovery components are sorely lacking. Furthermore, if you did this, you would spend 3 months out of the year deloading!
    Curious as to what kind of numbers you're pushing around to make claims like this. I'm pretty damn sure I lift a hell of a lot more than you and I deload every 3-4 weeks.
    M.Ed. Ex Phys


  11. Quote Originally Posted by napalm View Post

    That's complete nonsense. At a month from 49, 30+ years in the gym, 5 shoulder surgeries, 5 knee surgeries, 2 wrist surgeries and pins in two of my fingers, 5 yrs of racing mountain bikes semi professionally and competing in powerlifting for a few years now, I look forward to the deload weeks.
    Jeezus....wow.... yeah that sounds fun... :/
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  12. Quote Originally Posted by Rodja

    Curious as to what kind of numbers you're pushing around to make claims like this. I'm pretty damn sure I lift a hell of a lot more than you and I deload every 3-4 weeks.
    Don't bother rodja. His super recovery powers and hoooge legs (at 185 ) will surely prevail...

  13. Quote Originally Posted by napalm View Post
    Don't bother rodja. His super recovery powers and hoooge legs (at 185 ) will surely prevail...
    I'm 220 with massive legs, but I wouldn't dare claim to be a mesomorph.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja

    I'm 220 with massive legs, but I wouldn't dare claim to be a mesomorph.
    That's why I suggested he gain 50 lbs before making that claim...

  15. Quote Originally Posted by napalm View Post
    That's why I suggested he gain 50 lbs before making that claim...
    I have met very, very few true mesomorphs and none of them were under 200lbs. ****, they were usually closer to 220.
    M.Ed. Ex Phys


  16. I just noticed that it looks like I bought the 1st instead of 2nd edition ... much of a change between them?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  17. Quote Originally Posted by LizKing531
    I just noticed that it looks like I bought the 1st instead of 2nd edition ... much of a change between them?
    I wouldn't think so, I have the 1st edition as well. hopefully someone with the 2nd edition will chime in.

  18. Same here. 1st edition & PLing edition.

    what if Wendler says something in the 2nd edition that could have put a 100lbs onto my total!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by Sean1332
    PLing edition.
    I think I'm gonna pick this one up on Friday, I can f'ing quote the 1st edition...

  20. Quote Originally Posted by LizKing531 View Post
    I just noticed that it looks like I bought the 1st instead of 2nd edition ... much of a change between them?
    There's mainly new additions and twists to 5/3/1. The heart of the book remains the same, Wendler just added new ways to integrate the philosophy into other methods.
    M.Ed. Ex Phys

  21. First shot at 5/3/1 - any advice?


    I think the 2nd edition adds/addresses rest pause sets for accessory work. When I'm on my desktop I'll look-posting from phone & memory.

    I'd wager r/p accessory work would meet Dorian Jr's volume/intensity requirement.
    Don't worry, man, someday I'ma be nobody too.
  22. First shot at 5/3/1 - any advice?


    FYI;

    Wendler has retooled his philosophy on the deload week. He, himself, posted this today on his forum;

    The important thing about the deload is to keep your body active and keep YOU on a schedule. I now recommend this set up:

    Week/Set-Reps

    1. 3x5
    2. 3x3
    3. 5/3/1
    4. 3x5
    5. 3x3
    6. 5/3/1
    7. Deload

    Obviously, on week 4 you increase your TM like you normally would. This gives you a 6 week cycle to help focus you on a specific goal, assistance template or 5/3/1 set/rep variation. ANYONE can do anything for 6 weeks, no matter how hard.

    /Wendler

    That's the very latest, straight from the man who wrote the program.
    Don't worry, man, someday I'ma be nobody too.

  23. Quote Originally Posted by Rodja View Post
    Curious as to what kind of numbers you're pushing around to make claims like this. I'm pretty damn sure I lift a hell of a lot more than you and I deload every 3-4 weeks.
    My numbers are actually quite pathetic right now after being obsessed with bodybuilding/being lean for the past 12+ mos. But I've always looked stronger than I actually am, so I don't really care. I don't doubt you are stronger than me, but I'm pretty damn sure I look a hell of a lot better than you. But I digress... 315 dead, 225 bench, 275 squat. When I weighed 205 the maxes were 470 dead, 290 bench, 375 squat. Never been the strongest lb for lb. But have always been of the bodybuilding persuasion, so as long as my legs look like they can squat 405, and my chest looks like it can hit 315, it's all good!

  24. Quote Originally Posted by Swanson52 View Post
    FYI;

    Wendler has retooled his philosophy on the deload week. He, himself, posted this today on his forum;

    The important thing about the deload is to keep your body active and keep YOU on a schedule. I now recommend this set up:

    Week/Set-Reps

    1. 3x5
    2. 3x3
    3. 5/3/1
    4. 3x5
    5. 3x3
    6. 5/3/1
    7. Deload

    Obviously, on week 4 you increase your TM like you normally would. This gives you a 6 week cycle to help focus you on a specific goal, assistance template or 5/3/1 set/rep variation. ANYONE can do anything for 6 weeks, no matter how hard.

    /Wendler

    That's the very latest, straight from the man who wrote the program.
    Nice actually looks like a good revision for the 5/3/1 program. I didn't mind the deload how it was but this is a nice variation to use aswell

  25. Quote Originally Posted by napalm View Post
    That's complete nonsense. At a month from 49, 30+ years in the gym, 5 shoulder surgeries, 5 knee surgeries, 2 wrist surgeries and pins in two of my fingers, 5 yrs of racing mountain bikes semi professionally and competing in powerlifting for a few years now, I look forward to the deload weeks.
    Oh.... Sorry man. Didn't realize you were almost 50. I tip my hat to you sir for still being in the iron game. But I still stand behind my previous opinions. At 32, deloads for me come every 8-12 weeks, but obviously it's going to be different for you.
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