My lifts and progress hit a bit of a plateau lately, so I decided to do a cycle of Wendlers 5/3/1. I'm doing all 4 lifts: strict press, DL, bench, and squat. 4 days a week for 4 weeks.
My question is for guys who have used the program before. What did you do on your non 5/3/1 days? I am making sure to take 1 maybe 2 rest days a week, but on the extra day off I've been doing a lot of compound and Oly lifting. Keeping the weights moderate based on my maxes as to not overload, but heavy enough to get decent work in.
Here are my current maxes followed by my goals for the lifts, let me know what you guys think or would change:
Strict press: 135, goal: 155:160
DL: 435, goal: 500
Bench: 205, goal: 250
Squat: 275, goal: 300+
be honest with yourself regarding your 1rm's.
Do you think they are reasonable? I like to set my goals on the very high side of attainable.
Mobility has always been a rough spot for me. I have shoulder issues that are probably directly related to lack of mobility, making snatches a b*tch
^the first sentence there was supposed to be the quote from Napalm....stupid iPhone!
if so, you will have no problems. if not, one of two things will happen: you'll quit or get hurt.
you should make mobility a priority pre work out, and on the off days. this will contribute to your success.
and follow the program...
I did tons of mobility and some Kettlebell accessory work to work on shoulder stability. Nothing heavy, and I would usually try not to do it around my strict press day for obvious reasons. Otherwise, I'd sleep and stay out of the gym
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Follow the book and program your accessories appropriately. Everything but the deadlift is very realistic, but that kind of gain is a huge difference (almost 15%).
Solid advice above. Mobility/conditioning/or just sit on your ass and relax. I enjoy option 3.
I did 4 days, most everyone else seems to do te same. I'd stick with the book man.
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You're DL compared to squat have the biggest skew actually. Most likely, if your squat goes up, so will your DL and vice versa, depending on your ratio to one another. Some peoples dead won't move the squat near as much, but your level, seems like you have a bit of wiggle room.
Personally and I have heard this echoed by quite a few including Wendler in some of his writings, if you start your program with your 1RM, it really helps to drop it to almost 90% of that. You can always adjust to do more, but if you start too high and to peak too early, starting a slight burn out, it is hard to pick up the momentum and keep the cycle producing as good as if you were more conservative.
This, if you're not using 90%, it's not 531...Originally Posted by Swanson52
Yeah, okay, I was not sure and did it over 2-3 years ago without buying his e-book. (I know I know)
I gotta guess JW has had great experience starting with too much.
Let me ask you, how many times you have perhaps set your PR'S a bit higher into a cycle, figuring it would be better at the outcome? Be honest...!
That was/is a big key in the Russian squat cycle, where lots of trainees were unable to complete it using 1RM's.
Never, not once. I follow the progression as designed, and have an excel template that plans my training for an entire year...Originally Posted by PaulBlack
I'm cool with 120 lbs/year on squat and DL, and 60/year on bench.
Now, if I could just stay healthy that long...