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Wendler 5/3/1 Boring but Big

paj_mccarthy		Wendler 5/3/1 Boring but Big	01-06-2009 @ 13:08
Member 648, 8 posts	I have heard some good things about this routine, but having progressed from madcow's 5x5 intermediate (squat 3 times a week, bench twice a week, deadlift once a week, barbell rows twice a week) I don't feel like I'm getting enough volume and my body doesn't feel as taxed; it doesn't feel like I'm providing enough stimulus to make progress. My routine is: Day 1 Squat 5/3/1 Squat 5x10 (50-60% incrementing weight each session for progression) SLDL 5x10 (50-60% incrementing as above) Day 2 Deadlift 5,3,1 Deadlift 5x10 (50-60% incrementing) Hanging leg raises Day 3 Bench Press 5,3,1 Bench Press 5x10 (50-60% incrementing) DB Rows 5x10-20 (50-60% incrementing) Day 4 Push press 5/3/1 Push press 5x10 (50-60% incrementing) Chins 5x as many as poss. What is everyone else's experience with this routine? Should I keep plugging away at it? (I am only just finishing my first cycle, so haven't given it a full shot yet) Maybe I should add some volume to shake things up a bit? Any thoughts much appreciated! Cheers, Paul

MrSmall		...	01-06-2009 @ 13:11
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Post Edited: 01.06.2009 @ 13:12 PM by MrSmall I use the 5/3/1, it is awesome, after your push press you could go with military press for the 5x10. A lot of people I know us the BiB accessory routine, with much success. And as far as I know you don't increment the 5x10 worksets, it's just 50-60% of straight weight isn't it?

jamiea		...	01-06-2009 @ 13:16
has perfected the anvil roll Member 353, 3292 posts SQ 230, BP 160, DL 275 665.0 kgs @ 100kgs UnEq	im consistantly doing variations on mad cows 5x5 and looked at the 5/3/1 but the wights to max out at seem really low could probably get 15+ squats with the weights I worked out for the all out 5 rep set

MrSmall		...	01-06-2009 @ 13:17
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	that's the point jamie you supposedly get in the heavy-ish worksets but get lots of reps, and you get stronger on your maxes without having to max out all the time.

Carl		...	01-06-2009 @ 13:18
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	smallsy, you make it sound like maxing out is a chore?? heavy f**king singles mate!!!!

youngy		...	01-06-2009 @ 13:24
crushed the generals chance of 6th place Member 588, 5477 posts SQ 200, BP 100, DL 200 500.0 kgs @ 84kgs UnEq	Its designed like that so that you can make steady progress for 7-8 months instead of making small jumps and stalling for months on end. I've just come to the end of my 2nd cycle and I on the most part I was hitting above 10 reps, this will gradually decrease with every cycle until your hitting the 1 rep or 3 like prescribed.

MrSmall		...	01-06-2009 @ 13:53
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Carl said: smallsy, you make it sound like maxing out is a chore?? heavy f**king singles mate!!!! Definitely not Carl my old china! The logic is that hitting a solid PR with a single and getting 95-100% every session is more difficult for most people mentally and physically than it is getting 5 reps with 80-85%, which is similar STRENGTH BUILDING TRICKS. Just one school of thinking, and for most people shifting decent weight they can't keep getting 95%-100%+ 1 rep maxes week in week out, IF ONLY!! Well, except me because I am still shifting from the beginner stage, but there you go!

Jaako		...	02-06-2009 @ 23:49
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	I'm just finishing my first 4 weeks on the 5/3/1 format with the 5x10 assistance exercises each day (Dave Tate'ish setup). Only main thing is that I've added OH Press as an assistance lift on the Bench day and vice versa. That way I get at least two sessions in with both lifts for a bit more practice. At the moment I feel the 5/3/1 work sets is the easy part and the assistance work is the hard part that also take 80% of the time in the gym. I'm s**t at deloading!

Tannhauser		...	02-06-2009 @ 23:57
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260 652.5 kgs @ 100kgs UnEq	Paul, are you going for max reps on the last set of each main lift in each workout? As mentioned by other people above, this increases the perceived effort and volume a fair bit.

MrSmall		...	03-06-2009 @ 00:57
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Jaako said: I'm just finishing my first 4 weeks on the 5/3/1 format with the 5x10 assistance exercises each day (Dave Tate'ish setup). Only main thing is that I've added OH Press as an assistance lift on the Bench day and vice versa. That way I get at least two sessions in with both lifts for a bit more practice. At the moment I feel the 5/3/1 work sets is the easy part and the assistance work is the hard part that also take 80% of the time in the gym. I'm s**t at deloading! why is the 5/3/1 the easy part? do more reps on the last set.

drew		...	03-06-2009 @ 02:04
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	ive read the point is not to go for max reps each and every time but to pick your battles when and dick on some ol' pb rather than just knacker yourself out

Jaako		...	03-06-2009 @ 09:56
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	MrSmall said: Jaako said:At the moment I feel the 5/3/1 work sets is the easy part and the assistance work is the hard part that also take 80% of the time in the gym. why is the 5/3/1 the easy part? do more reps on the last set. Even though I push that set close to failure or even failure, I'm ready for another bout or two after two three minutes rest. And even in my first cycle I'm not getting any reps over 10 so that could be why I don't feel that knackered either. This is probably because I've been using quite low reps when it comes to any lifts apart from upper body pulls. So, I might just not be that acustomed to the 5+ rep sets in the OH, Bench, Squat and DL's. 5 sets of 10-20 on Leg press, shrugs, pullups etc... that just kills me.

paj_mccarthy		...	05-06-2009 @ 13:47
Member 648, 8 posts	Tannhauser said: Paul, are you going for max reps on the last set of each main lift in each workout? As mentioned by other people above, this increases the perceived effort and volume a fair bit. Yeah I always max out on my last set - this week is supposed to 1RM week, but I managed 3 reps for my deadlift. Ditto to what was mentioned above, the 5x10 is pretty hard because my endurance after such a long stint on madcow's 5x5 is crap, so the 4th and 5th sets are hard to nail. To be honest, I haven't really given it a fair trial yet, but it just doesn't feel anywhere near as taxing as my previous routine and I don't like feeling like I haven't worked hard enough!

Tannhauser		...	05-06-2009 @ 18:42
fighting woo with woo Member 206, 1491 posts SQ 227.5, BP 165, DL 260 652.5 kgs @ 100kgs UnEq	paj_mccarthy said: Tannhauser said: Paul, are you going for max reps on the last set of each main lift in each workout? As mentioned by other people above, this increases the perceived effort and volume a fair bit. Yeah I always max out on my last set - this week is supposed to 1RM week, but I managed 3 reps for my deadlift. Ditto to what was mentioned above, the 5x10 is pretty hard because my endurance after such a long stint on madcow's 5x5 is crap, so the 4th and 5th sets are hard to nail. To be honest, I haven't really given it a fair trial yet, but it just doesn't feel anywhere near as taxing as my previous routine and I don't like feeling like I haven't worked hard enough! I guess the proof of the pudding will be if you can repeat the same reps you got in your max out sets this cycle in the next cycle when you've increased the weights by 1-2%.

Boar		...	05-06-2009 @ 19:16
Nothing left in the tank. Member 5, 25597 posts Administrator	Its just like someone telling you what to do ! no-one tells boar what to do , or puts baby in the corner. I have issues with authority figures.

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