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

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


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    Got a little surprise in the mail today - Wendler's 5/3/1

    I'll be reading thru this on the plane/vacation coming up. Thinking about getting into the program in a couple weeks.

    Any advice from anyone who's gone thru this before?

    I'm pretty stoked to get it going - I've heard good things about this program
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    what are your numbers for the main lifts? bench, dead, squat, military, and pendlay (or bent over bb row if youre into that)

    reason im asking is because 5/3/1 progression is dumass slow and ment for very advanced lifters that find it hard to move up in weight
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    Quote Originally Posted by OnionKnight View Post
    what are your numbers for the main lifts? bench, dead, squat, military, and pendlay (or bent over bb row if youre into that)

    reason im asking is because 5/3/1 progression is dumass slow and ment for very advanced lifters that find it hard to move up in weight
    I disagree. 5/3/1 is great for any lifter.

    And since when are pendlay rows part of it? Bench, Squat, Dead, and OHP are the only ones I recall being main lifts in 5/3/1.
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    Quote Originally Posted by jimbuick View Post

    I disagree. 5/3/1 is great for any lifter.

    And since when are pendlay rows part of it? Bench, Squat, Dead, and OHP are the only ones I recall being main lifts in 5/3/1.
    i was really just asking for fun, thats why i threw them in at the end. and if his numbers were low, i was gonna suggest a 5x5 round untill he stalls. and pendlays are in 5x5 madcow. i dont see too much fun in once a month progressions as opposed to once a week if he can handle it
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    @jimbuick : you've been doing the 5/3/1 haven't ya?

    Last PRs:
    Flat bench 255x2
    Seated OHP 150x2
    Squat 275x2
    Deadlift 365x1

    Since I lift alone, I don't go for 1rm too often with anything other than DL for safety reasons. Planning on getting a cage in the next few months though
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    I actually have the WendlernPowerlifting 5/3/1. I use some form of it all the time. I had great success with it. I'm currently you g after a bigger bench/squat/dead than last year. Good luck with the program. It will build an exceptional base and you can go back to it at anytime to rebuild or get stronger.
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    Quote Originally Posted by HokiePride View Post
    I actually have the WendlernPowerlifting 5/3/1. I use some form of it all the time. I had great success with it. I'm currently you g after a bigger bench/squat/dead than last year. Good luck with the program. It will build an exceptional base and you can go back to it at anytime to rebuild or get stronger.
    Same here- I wanna put each of the big 3 over 300. Deadlift is there, squat is near, and bench has a little work
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    Quote Originally Posted by LizKing531 View Post
    @jimbuick : you've been doing the 5/3/1 haven't ya?

    Last PRs:
    Flat bench 255x2
    Seated OHP 150x2
    Squat 275x2
    Deadlift 365x1

    Since I lift alone, I don't go for 1rm too often with anything other than DL for safety reasons. Planning on getting a cage in the next few months though
    I've done it, but am not currently.

    I did the Triumvirate as assistance.
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    Quote Originally Posted by LizKing531 View Post
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    Got a little surprise in the mail today - Wendler's 5/3/1

    I'll be reading thru this on the plane/vacation coming up. Thinking about getting into the program in a couple weeks.

    Any advice from anyone who's gone thru this before?

    I'm pretty stoked to get it going - I've heard good things about this program
    It works. After running it for 16 months though I have some questions about it. I wonder for instance if the rep range should be the same for deads as bench and OHP. High rep deads just killed me, but on the bench it's fine. Depends on where you are to start with though. If you're not near your max on deads it'll get you there. Once you're there though anything over 5 reps seems kind of extreme. Works great for bench and OHP though. Just my opinion, YMMV
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    Re: First shot at 5/3/1 - any advice?


    Best advice is: Stick to the program!
    Often times people will try to improve and tweak the program by attempting to combine it with their previous program. Pick a template and follow it! I would do at least 3 cycles. Also I would suggest to start with the boring but big template but that is only because I view it sort of like a rite of passage.



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    JudoJosh great advice. Good luck with your goals. 5/3/1. is where it's at.
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    I agree with JudoJosh. So many people try to alter it. They aren't patient enough to see the results after a month so they start adding crap into the routine. I can't stress that enough- It will not fail you if you follow how it's written. I ran the Periodization Bible as assistance. I made incredible strength and size gains from 5/3/1 by following how Wendler wrote it.

    Good luck. Check out his Website and his articles on Elite FTS and TNation for even more info.
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    Thanks guys!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    When I ran it about 2 years ago, I gained some on the squat and mostly dead but I did put the most focus on that lift and the assistances. I am also pretty advanced, so any gains are a big plus.
    I thought I could use a bit more pressing frequency but I ran the 3 days per however.
    If it is your first time on a more PL type regimented routine, it should produce pretty dang good for you.
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    With JJ and Sean. Don't have anything to add past that. Read it, follow it, and definitely do Boring But Big first...then choose the assistance based on goals. Wendler gives good reasoning for why, how, etc and makes things easy.
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    Get micro plates. I extended the cycles for a long time using smaller loads. It takes patience but is well worth it.
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    Quote Originally Posted by jimbuick View Post



    I did the Triumvirate as assistance.
    I am currently on 5/3/1 as well and using Triumvitrate as assistance. And I must say at first it killed me. But now I'm setting PR's every session. I feel that it builds a good base as well as emphasizing what lifts should be done and when. I think that's where some people have trouble is the programming.
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    My experience has been to find the assistance stuff that works for YOU. It took me a while to find out what worked for me. Once I did my main lifts starting moving pretty regularly in small increments.
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    First shot at 5/3/1 - any advice?


    I think the key is to find assistance lifts that address your primary lift breakdowns. Training efficiency is really important, IMO.
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    Quote Originally Posted by Mr.Sinister View Post
    My experience has been to find the assistance stuff that works for YOU. It took me a while to find out what worked for me. Once I did my main lifts starting moving pretty regularly in small increments.
    I hear you about the assistance work and I'm going to ride this out as many cycles as I can to see where I stall out.
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    Quote Originally Posted by Swanson52 View Post
    I think the key is to find assistance lifts that address your primary lift breakdowns. Training efficiency is really important, IMO.
    Training efficiency is a huge key and also finding the assistance work that has the largest carryover aswell
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    Keep in mind too, that you may have 2 different apparent weak areas, ie: a less developed area or muscle weakness, example say: weak off the floor in a DL, but also the area around the knees is slow or a tough area to get past (because of leverages). The first is more a direct workable weakness and the knees is just bad leverages, no matter what you do right there. Although, I do think there can be some benefit to starting right there in those areas too. ex: a 15" rack pull, or starting a press out at the forehead.
    I did 2" deficits religiously and am faster off the floor, but the area around the knees is still tough because of leverages. The speed work from the floor helped the slower knee area, since building that speed strength, gave me enough to get past the bad leverages.

    That all said, you will most likely always have a weak area, if you are hitting a true 1RM lift, so it may be possible that those areas could change over time too, except for the bad leverage areas. They will most likely always be there, since you cannot change your structure.
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    Ran it for a month and got nothing. I seem to be the rarity though, as there are numerous success stories. It just did not agree with me. I do much better with traditional powerlifting routines that have you handling heavier loads and more volume with a variety of rep ranges
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    Quote Originally Posted by rockme View Post
    Ran it for a month and got nothing. I seem to be the rarity though, as there are numerous success stories. It just did not agree with me. I do much better with traditional powerlifting routines that have you handling heavier loads and more volume with a variety of rep ranges
    Its supposed to be done as a long term program. It is no surprise you got nothing out of 1 month.
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    Re: First shot at 5/3/1 - any advice?


    Yeah a month is too short for just about any program. Try it for three months and run the full program testing weights after each period. Then see what you think

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    Quote Originally Posted by jimbuick View Post

    Its supposed to be done as a long term program. It is no surprise you got nothing out of 1 month.
    Yeah same here I know its supposed to be a long term program. The book even says that many times. Supposed to run as many cycles as you can before you plataue and recalculate maxes and start again
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    Quote Originally Posted by jimbuick View Post
    Its supposed to be done as a long term program. It is no surprise you got nothing out of 1 month.

    On the third week, which is when you are suppose to hit 95%, I merely hit a rep on all the lifts that equated or fell below my theoretical 1RM. From everything I read, the first couple microcycles you are suppose to be hitting PR's all the time. I stalled on the first month despite being in a huge caloric surplus. It was truly bizarre. I am following some old Russian templates from a Ukrainian buddy now and am seeing gains once again
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    Quote Originally Posted by rockme View Post

    On the third week, which is when you are suppose to hit 95%, I merely hit a rep on all the lifts that equated or fell below my theoretical 1RM. From everything I read, the first couple microcycles you are suppose to be hitting PR's all the time. I stalled on the first month despite being in a huge caloric surplus. It was truly bizarre. I am following some old Russian templates from a Ukrainian buddy now and am seeing gains once again
    Then you failed to follow his advice. He suggests taking 90% of your projected 1RM (or even true 1RM).

    It isn't bizarre at all.
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    Quote Originally Posted by rockme View Post

    On the third week, which is when you are suppose to hit 95%, I merely hit a rep on all the lifts that equated or fell below my theoretical 1RM. From everything I read, the first couple microcycles you are suppose to be hitting PR's all the time. I stalled on the first month despite being in a huge caloric surplus. It was truly bizarre. I am following some old Russian templates from a Ukrainian buddy now and am seeing gains once again
    Currently on my third week and just killed 10 reps @ 95%
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    Quote Originally Posted by gymguy21

    Currently on my third week and just killed 10 reps @ 95%
    You started too low, but that's fine. Remember, that's 95% of 90%. I've ran a total of 14 cycles with a reset after 10 months. It'll get hard...
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    Quote Originally Posted by napalm View Post

    You started too low, but that's fine. Remember, that's 95% of 90%. I've ran a total of 14 cycles with a reset after 10 months. It'll get hard...
    Oh I was shooting for the low end since this is my first 5/3/1 cycle and I know it'll get hard but that's the point. If it were easy everyone would do it
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    I always shoot lower. I routinely get 10+ on the 95% week, but I'm interested in a lot of TUT so it works well for me.
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    Quote Originally Posted by jimbuick View Post

    Then you failed to follow his advice. He suggests taking 90% of your projected 1RM (or even true 1RM).

    It isn't bizarre at all.
    Yeah duh...a 2 year old could follow 5/3/1 it's so simple. I took 90% of my 1 RM and worked with that. I've been training naturally for 15 years, I know how to follow programs. It just didn't work for my mesomorph genetics
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    Quote Originally Posted by gymguy21 View Post

    Currently on my third week and just killed 10 reps @ 95%
    Good for you!
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    Quote Originally Posted by rockme View Post
    Yeah duh...a 2 year old could follow 5/3/1 it's so simple. I took 90% of my 1 RM and worked with that. I've been training naturally for 15 years, I know how to follow programs. It just didn't work for my mesomorph genetics
    I would guess too, that when people are finished with a cycle or routine and had some good gains , they jump right into another one, expecting to get another bump, but it does not always work that way, depending on how hard the last cycle they ran was and how much time in between.

    I have never really had a routine (as many as I have done), totally flop or not really show me something. It's just that a few of them were started at wrong times or with more than I should have programmed in to get some momentum going to begin with. I seem to be greedy that way and it does not always pay off. Even Wendler says to be modest on setting up the maxes and kick it back a few more than you really think it should be.
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    Quote Originally Posted by rockme
    It just didn't work for my mesomorph genetics
    This makes no sense whatsoever...
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    Advice for 5/3/1. Run it just like wendler says, be patient and you will have some of your best workouts. I started it 8 weeks ago with 365 training max for deads. Yesterday I pulled 365, 6 times and I just didn't count number 7 because my form broke down.
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    Quote Originally Posted by napalm View Post
    This makes no sense whatsoever...
    I'm not going to define mesomorph for you. But I'm trying to point out that I can handle much more volume and intensity than 5/3/1. IMO, 5/3/1 may be better suited for an ecto or someone who overtrains easily. I mean come on, a deload every 4th week? Some of you dudes crack me up, I say 5/3/1 didn't work for ME, and you rush to defend it like you are the creator of it
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    Quote Originally Posted by rockme

    I'm not going to define mesomorph for you. But I'm trying to point out that I can handle much more volume and intensity than 5/3/1. IMO, 5/3/1 may be better suited for an ecto or someone who overtrains easily. I mean come on, a deload every 4th week? Some of you dudes crack me up, I say 5/3/1 didn't work for ME, and you rush to defend it like you are the creator of it
    Mesomorph: large bone structure, large muscles and a naturally athletic physique.

    Your profile says you are 5' 8" 175.

    Gain about 50 lbs before calling yourself a mesomorph.

    Nobody here created it, we just have a f.ck load more experience with it than you, and are telling you that you didn't do the program correctly.

    How can you possibly say you did it correctly quitting before you even finished one cycle?
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    Quote Originally Posted by rockme View Post

    Good for you!
    Thanks man and I know it'll get more challenging but I love the hard work and the satisfaction it gives.
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