5/3/1 Advice.

  1. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    5/3/1 Advice.


    So i will be starting the Wendlers 5/3/1 program tomorrow (monday) and i want to get something straight, im doing the BBB (Boring but big) template and i was wondering if this is correct, monday i do overhead press 5 reps / 3 reps / 1+ reps then i do overhead press 5x10 then i do lat work, would that mean anything that works lats and back? Please and thank you, i just want to make sure that i am doing this correctly.

  2. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,364
    Rep Power
    3860412
    Level
    92
    Lv. Percent
    68.95%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    No

    http://store.jimwendler.com/ProductD...de=5312edebook

    http://www.t-nation.com/free_online_..._pure_strength

    That's it in a very very small nutshell.

    If you're starting, then you'll be doing x5, x5, x5+ then x3 x3 x3+ then x5 x3 x1+

    Do you have your 1RM for each lift? Every single set is based off of a submaximal percentage of your 1RM subtracted by 10%.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  3. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    I know my one rep max for every lift, i just want to make sure what im doing, so tomorrow will be my first day first cycle first week, so i do 5x5x5+ on overhead press then do 3x3x3+ then 5x3x1+?
    •   
       

  4. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,720
    Rep Power
    5371257
    Level
    85
    Lv. Percent
    19.8%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    First week is 65% x5, 75% x 5 and 85% x 5; second week is 70%x 3, 80%x 3 and 90%x 3 etc. Ideally you should read up on the program first as what you listed is not proper programming for 5/3/1 nor the BBB. BBB is 5x3 then 15x5 then assistance work.
  5. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    Jigzzz can you give me the whole runthrough? on what to do? Monday is overhead press.. So tell me what to do its also lat work, please? give me sets and workouts to do?
  6. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Rep Power
    532240
    Level
    48
    Lv. Percent
    47.82%
    Achievements Activity ProPosting Pro

    Buy the book. That's my advice.
    Don't worry, man, someday I'ma be nobody too.
  7. Professional Member
    PalmFist's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2012
    Posts
    4,265
    Rep Power
    1896190
    Level
    64
    Lv. Percent
    99.03%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Swanson52 View Post
    Buy the book. That's my advice.
    Yup. This is really your best bet and will answer all questions you might have
    Independent Review
  8. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    Im piss broke, cant you guys just give me a schedule? and ill do it.
  9. Registered User
    Swanson52's Avatar
    Stats
    6'2"  300 lbs.
    Join Date
    Jul 2003
    Age
    39
    Posts
    3,075
    Rep Power
    532240
    Level
    48
    Lv. Percent
    47.82%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by YungWuTang View Post
    Im piss broke, cant you guys just give me a schedule? and ill do it.
    It's like $25. You want us to spoon feed you, and that's not how this works.
    Don't worry, man, someday I'ma be nobody too.
  10. New Member
    l1fterp1nk's Avatar
    Stats
    6'1"  230 lbs.
    Join Date
    Jan 2013
    Posts
    91
    Rep Power
    0
    Level
    9
    Lv. Percent
    8.27%

    Dude I'm telling you type iblackironbeastcalulator into google. Select the bodybuilder template, type in your maxes, and print it off. It's easy and tells you exactly what to do. When I do it I usually do the last set as many times as I can.
  11. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    i did that and i dont really understand it..
  12. New Member
    ITW's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Jun 2012
    Posts
    437
    Rep Power
    12514
    Level
    17
    Lv. Percent
    79.85%

    Dude, you can find all the info you're asking on google. In like 2 minutes. Read. And I wonder why people who lift get labeled as meatheads...
  13. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    who labeled us that..? And its not that simple, i dont understand how to search it..
  14. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2010
    Posts
    1,959
    Rep Power
    482544
    Level
    41
    Lv. Percent
    89.12%
    Achievements Activity ProPosting Pro

    This is what I used when I started 5/3/1: http://www.strstd.com/
    Eventually I bought the book, the principles are extremely similar but the book adds some info you won't get from that website.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  15. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    Thank you joh! You actually helped me! Much appreciated!
  16. Professional Member
    PalmFist's Avatar
    Stats
    5'8"  180 lbs.
    Join Date
    Aug 2012
    Posts
    4,265
    Rep Power
    1896190
    Level
    64
    Lv. Percent
    99.03%
    Achievements Activity ProActivity AuthorityPosting Pro

    Fck it. I'm a nice guy:

    Assistance Work #1: Boring But Big

    This is probably the most popular assistance work to accompany this program, and it's really very simple. After you perform the sets and reps of the program, you simply follow it up with the same exercise for 5 sets of 10 reps. For example:

    Sunday
    Military Press - 3 sets of 5 reps (or whatever week you're on) Military Press - 5 sets of 10 reps
    Chin-ups - 5 sets of 10 reps

    Monday
    Deadlift - 3 sets of 5 reps (or whatever week you're on) Deadlift - 5 sets of 10 reps
    Hanging Leg Raise - 5 sets of 15 reps

    Wednesday
    Bench Press - 3 sets of 5 reps (or whatever week you're on) Bench Press - 5 sets of 10 reps
    Dumbbell Row - 5 sets of 10 reps

    Friday
    Squat - 3 sets of 5 reps (or whatever week you're on) Squat - 5 sets of 10 reps
    Leg Curl - 5 sets of 10 reps

    Establish your 1rm for all big lifts, use 90% of the 1rm for your calculations not the actual 1rm. Then progressively increase weight after every 4 week cycle. Wk 1 is 3 sets of 5. Wk 2 is 3 sets of 3. Wk 3 is 5,3,1. Wk 4 is a deload week (light load). Warmup properly before moving on to working sets (1x5@40%, 1x5@50%, 1x3@60%). The 5x10 sets are always 5x10. Choose whatever weight for those sets and you can always pyramid down for those sets as well

    It's not as confusing as it looks. When you get a chance but the book. I recommend a good joint formula cuz BBB can hurt
    Independent Review
  17. New Member
    YungWuTang's Avatar
    Stats
    5'10"  165 lbs.
    Join Date
    May 2013
    Posts
    42
    Rep Power
    41
    Level
    6
    Lv. Percent
    27.6%

    Thats all you do after your core lifts? Just that one chin ups? or whatnot?
  18. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,275
    Rep Power
    438362
    Level
    55
    Lv. Percent
    95.85%
    Achievements Activity ProPosting Pro

    I posted in this thread...
  19. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,364
    Rep Power
    3860412
    Level
    92
    Lv. Percent
    68.95%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by YungWuTang View Post
    Thats all you do after your core lifts? Just that one chin ups? or whatnot?
    50 pull-ups aren't enough for you?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  20. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,253
    Rep Power
    106510
    Level
    30
    Lv. Percent
    32.18%
    Achievements Activity ProPosting Pro

    i also posted on this thread.
    you can call me "ozzie" for short.
  21. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    12,364
    Rep Power
    3860412
    Level
    92
    Lv. Percent
    68.95%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    in the OPs defense, he's only 15...

    ...still doesn't listen

    ...but that's why he hasn't ordered the book at east
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  22. New Member
    dds's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2012
    Posts
    271
    Rep Power
    2350
    Level
    14
    Lv. Percent
    64.6%

    Quote Originally Posted by joh408 View Post
    This is what I used when I started 5/3/1:
    Eventually I bought the book, the principles are extremely similar but the book adds some info you won't get from that website.
    thats a pretty cool site
  23. New Member
    ITW's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Jun 2012
    Posts
    437
    Rep Power
    12514
    Level
    17
    Lv. Percent
    79.85%

    Quote Originally Posted by dds View Post

    thats a pretty cool site
    Depending on how strong you are that site will make you feel either really good or really bad about your lifts haha
  24. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,720
    Rep Power
    5371257
    Level
    85
    Lv. Percent
    19.8%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    That site has BBB programmed wrong.
  25. New Member
    dds's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2012
    Posts
    271
    Rep Power
    2350
    Level
    14
    Lv. Percent
    64.6%

    Quote Originally Posted by ITW View Post
    Depending on how strong you are that site will make you feel either really good or really bad about your lifts haha
    true, but none the less cool........i like to find my 3 rep max and then use Jims math to figureout my EST. 1RM, since i train alone i feel a tad safer doing this then a true 1RM
  

  
 

Similar Forum Threads

  1. New cycle advice
    By deaconbill in forum Cycle Info
    Replies: 7
    Last Post: 01-13-2003, 10:47 PM
  2. cycle advice/greetings
    By semmer in forum Cycle Info
    Replies: 3
    Last Post: 01-04-2003, 02:44 AM
  3. ph newbie needs advice
    By metacat in forum Anabolics
    Replies: 20
    Last Post: 12-28-2002, 01:24 PM
  4. Replies: 2
    Last Post: 12-16-2002, 06:55 PM
  5. Need some advice.
    By spoofy in forum General Chat
    Replies: 6
    Last Post: 12-01-2002, 12:43 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in