 GUNGUY148
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Posted: 10/5/2011 6:01:38 PM
Originally Posted By FivespeedF150:
The iTunes store has both paid and free 5/3/1 apps, I just grabbed the freebie as it looks to be about the same as the paid one to give it a shot. I just searched 5/3/1 in the app store. Just something to throw on the iPod.... Got it. It beats the hell out of a calculator! |
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Hank
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Posted: 10/5/2011 9:03:42 PM
That's pretty cool, I just did mine in Excel.
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Posted: 10/5/2011 10:34:25 PM
[Last Edit: 10/5/2011 10:40:11 PM by AZ-AR15]
Buy the book if you haven't yet. Best $25 I ever spent on something workout related(hard copy off of amazon). I also got the "531 for Power Lifting" e-book which has a nice FAQ section and a slightly different format of 531 geared towards the power lifter. I suggest buying the regular version though and maybe borrowing the powerlifting version from me after reading up on the original
My progress on 531 since mid April: Squat: 340x12 to 440x6 Bench: 270x8 to 315x5 Deadlift: 375x9 to 415x9 and 555x1 eta: Been following BBB the whole time with the only modification being a recent switch to dumbbell presses instead of military presses because of bad shoulders. |
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Posted: 10/5/2011 10:37:15 PM
Originally Posted By GUNGUY148:
Originally Posted By Chizzle:
Buying the book is the best thing to do to get the full routine and all of the variations and the FAQ's that come with it. I have yet to see any article that lays out the program proper; there is always something slightly different than the book(not to mention you get help if you can only workout 1-4 days a week, etc). Yep. Thanks for the link, some good info there, but I picked up the book last night. Thanks again for everyones help. We will see how this goes! Pure fucking win! |
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Mosspointers
Havlicek stole the ball! Havlicek stole the ball!
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Posted: 10/5/2011 10:40:42 PM
Cool.
I've got a Starting Strength book if anybody wants to trade their 531 book for it.. |
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RatherBeLifting
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Posted: 10/5/2011 10:44:54 PM
Originally Posted By AZ-AR15:
Buy the book if you haven't yet. Best $25 I ever spent on something workout related(hard copy off of amazon). I also got the "531 for Power Lifting" e-book which has a nice FAQ section and a slightly different format of 531 geared towards the power lifter. I suggest buying the regular version though and maybe borrowing the powerlifting version from me after reading up on the original
My progress on 531 since mid April: Squat: 340x12 to 440x6 Bench: 270x8 to 315x5 Deadlift: 375x9 to 415x9 and 555x1 eta: Been following BBB the whole time with the only modification being a recent switch to dumbbell presses instead of military presses because of bad shoulders. Nice! Would you mind sharing what assistance work you're doing? |
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Posted: 10/6/2011 8:11:57 AM
Like I said before, the only thing I really changed was military presses because of my shoulders. I also use that day to work the little things I feel like I need to in order to maintain balance. Other than that, it is basic BBB.
Squat day 531 sets/reps 5x10 squats 5x10 hHamstring curls Bench Day 531 sets/reps 5x10 bench with pull-ups between sets 5x10+ dips Deadlift Day 531 sets/reps 5x10 deads Ab work Shoulder Day 531 sets/reps seated dumbbell presses 4x10-15 rear flyes 4x8-12 DB rows 5x10 curls calves |
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Posted: 10/6/2011 8:13:45 AM
Originally Posted By Mosspointers:
Cool. I've got a Starting Strength book if anybody wants to trade their 531 book for it.. Just hold onto SS since it is full of awesome technical information and buy 531. You won't regret it. |
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FivespeedF150
OFP Zodiac Driver
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Posted: 10/6/2011 8:43:12 PM
Yeah, this does look painfully slow, but if it's painfully slow progress, it's still better than I'm getting. My bench hasn't gone above 300 in over two years now
 I'll start 5/3/1 once I separate and can access a real gym. The one here doesn't even have a free weight bench. |
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Thunder900
Moonbat Off--- Apply directly to Moonbats.
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Posted: 10/6/2011 10:48:14 PM
Originally Posted By RolandofGilead: I read through the book recently...if I wasn't into Crossfit, this is what I'd do. In fact in addition to hitting DL, squat, bench and press once a week it has you doing condition workouts such as sled drags, bodyweight circuits and such...which is very similar to what I do anyways. The book states that progress will be slow- but you WILL make progress which is the important part. A lot of people do 5-3-1 with heavy metcons. http://board.crossfit.com/showthread.php?t=35062 |
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RolandofGilead
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Posted: 10/6/2011 11:22:14 PM
Originally Posted By Thunder900: Originally Posted By RolandofGilead: I read through the book recently...if I wasn't into Crossfit, this is what I'd do. In fact in addition to hitting DL, squat, bench and press once a week it has you doing condition workouts such as sled drags, bodyweight circuits and such...which is very similar to what I do anyways. The book states that progress will be slow- but you WILL make progress which is the important part. A lot of people do 5-3-1 with heavy metcons. http://board.crossfit.com/showthread.php?t=35062 Yeah, my gym doesn't follow it exactly, but like I said we're pretty close. We hit the big 4 once a week, in varying rep schemes- usually 3x5 at a constant weight. |
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Thunder900
Moonbat Off--- Apply directly to Moonbats.
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Posted: 10/7/2011 12:28:25 AM
I have been doing a lot of 3x5 stuff lately, along with a mix of mainpage and CFFB dwods.
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36_gauge
Tactical fatbody
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Posted: 10/9/2011 10:22:13 AM
tagged for newbs
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Hank
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Posted: 10/9/2011 5:15:43 PM
For anyone thinking about starting 5/3/1, PLEASE pick up the book or eBook. Its a good program and a good read, I wish I had an audio feed of ol Jim Wendler's various quips to keep me going.
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Posted: 10/9/2011 10:58:05 PM
I love this program, but just be aware that it is NOT for a beginning lifter. A beginner's program should take you to 225, 315, 405for Bench, Squat, Deads pretty quickly, depending on several factors. If you can't do those, there are quite a few programs that are probably significantly better. A few reason's why:
Limited higher intensity work. Limited volume. Less opportunity to find your groove. It isn't that you can't make good gains on 5/3/1, just that it isn't really designed to get you there as fast as you could as a beginner. Kind of like staying in 2nd gear going down the freeway, you can do it, but OD would be a better option. Not trying to rain on anyone's parade, just don't want people to get upset because their program isn't working like it should. |
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Hank
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Posted: 10/10/2011 1:06:44 AM
I will say that, as beginner (I've really only been lifting halfway seriously for about six months), that one thing that 5/3/1 did for me was help me define what real work is and how to focus better on what I think I should focus on. Not to say that other programs don't, but the narrower focus is something I really like about it.
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Posted: 10/10/2011 2:27:36 AM
What happens if you have a weeklong hunting trip where a gym isn't around for over a hundred miles?
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Chizzle
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Posted: 10/10/2011 6:06:09 AM
Originally Posted By Razoreye:
What happens if you have a weeklong hunting trip where a gym isn't around for over a hundred miles? You try to program your deload week to be during that time. If it was me, I would do some bodyweight squats, pushups, etc whenever I could. This is what I do when I go home to hunt and visit my parents. |
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GUNGUY148
Man of few words.
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Posted: 10/10/2011 1:33:23 PM
Week 1 is done.
The main lifts were very easy. The program starts kinda light and builds up from there so I'm not going to screw it up by changing it. I did down load the upper body lifts due to a nagging pain in my right arm. If it is better at the end of the month I'm going to refigure the lifts(took 20#s off calculated max). For the accessory lifts I went with the Boring But Big program which is 5x10 at 50% of max lift after the main lifts. Again there the upper body lifts were no problem, squats went ok but for dead lifts I got my ass handed to me . In the PR thread AZ posted this same routine and I posted . Well like a week later I'm doing the same thing(at alot less weight) and I still think it's a whole bunch of bull shit.
I won't bore everybody with weekly updates but Im going to keep this thread going for a while and we will see where it goes.  |
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Hank
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Posted: 10/10/2011 1:54:17 PM
I had never done dead lifts before starting this program, and I flipping love them. AZ-AR beasted that one up- good inspiration for the rest of us.
Keep up with it, and don't forget the deload week- me and a guy at work are doing the program, but he is insisting on not doing the deload unless his body tells him to. EFF THAT! I'm going to stick with the schedule, I figure Wendler knows a lot more what he's talking about than I do.  |
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GUNGUY148
Man of few words.
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Posted: 10/10/2011 2:01:20 PM
Originally Posted By Hank:
I had never done dead lifts before starting this program, and I flipping love them. AZ-AR beasted that one up- good inspiration for the rest of us.
Keep up with it, and don't forget the deload week- me and a guy at work are doing the program, but he is insisting on not doing the deload unless his body tells him to. EFF THAT! I'm going to stick with the schedule, I figure Wendler knows a lot more what he's talking about than I do. Yeah. I haven't been doing any deloading and on the 3x5 that I was previously doing it was squats one work out and deads the next. I thought my recovery time sucked but after looking at this program vs the 3x5 I think I was just barly holding on to what gains I had made. |
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Posted: 10/10/2011 5:43:03 PM
[Last Edit: 10/10/2011 5:43:40 PM by AZ-AR15]
Keep in mind, I don't do the 5x10 EVERY week for deads. Last Friday I skipped accessory sets after a deads PR since I just didn't feel like it would add much. I'd say I get the 5x10 done about 75% of the time for deadlift days.
Also, I actually did 5x5 as accessory for a while and worked my way up after a couple of cycles to the 5x10. |
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Posted: 10/10/2011 6:16:50 PM
Originally Posted By GUNGUY148:
Originally Posted By Hank:
I had never done dead lifts before starting this program, and I flipping love them. AZ-AR beasted that one up- good inspiration for the rest of us.
Keep up with it, and don't forget the deload week- me and a guy at work are doing the program, but he is insisting on not doing the deload unless his body tells him to. EFF THAT! I'm going to stick with the schedule, I figure Wendler knows a lot more what he's talking about than I do. Yeah. I haven't been doing any deloading and on the 3x5 that I was previously doing it was squats one work out and deads the next. I thought my recovery time sucked but after looking at this program vs the 3x5 I think I was just barly holding on to what gains I had made. If you weren't doing the de-loading with the 3x5, it's an unfair comparison and you didn't make the best of it. At the same time, you've been doing that for quite a while so the change to the 5/3/1 is going to be beneficial. |
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GUNGUY148
Man of few words.
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Posted: 10/11/2011 8:58:03 AM
Originally Posted By 007Kevin:
Originally Posted By GUNGUY148:
Originally Posted By Hank:
I had never done dead lifts before starting this program, and I flipping love them. AZ-AR beasted that one up- good inspiration for the rest of us.
Keep up with it, and don't forget the deload week- me and a guy at work are doing the program, but he is insisting on not doing the deload unless his body tells him to. EFF THAT! I'm going to stick with the schedule, I figure Wendler knows a lot more what he's talking about than I do. Yeah. I haven't been doing any deloading and on the 3x5 that I was previously doing it was squats one work out and deads the next. I thought my recovery time sucked but after looking at this program vs the 3x5 I think I was just barly holding on to what gains I had made. If you weren't doing the de-loading with the 3x5, it's an unfair comparison and you didn't make the best of it. At the same time, you've been doing that for quite a while so the change to the 5/3/1 is going to be beneficial. The 3x5 program I was doing didn't have any deloading or light weeks built in to it. I would tell myself I'm gonna take it easy this week and not try to smash any PRs but that didn't work out to well . With 531 having specific weights and reps to do on a light week Im much more likely to follow it. So your right about an apples to oranges comparison but for hard heads like me having someone tell you to lift light is what it's going to take to get it done.
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Posted: 10/11/2011 1:27:58 PM
Originally Posted By GUNGUY148:
Originally Posted By 007Kevin:
Originally Posted By GUNGUY148:
Originally Posted By Hank:
I had never done dead lifts before starting this program, and I flipping love them. AZ-AR beasted that one up- good inspiration for the rest of us.
Keep up with it, and don't forget the deload week- me and a guy at work are doing the program, but he is insisting on not doing the deload unless his body tells him to. EFF THAT! I'm going to stick with the schedule, I figure Wendler knows a lot more what he's talking about than I do. Yeah. I haven't been doing any deloading and on the 3x5 that I was previously doing it was squats one work out and deads the next. I thought my recovery time sucked but after looking at this program vs the 3x5 I think I was just barly holding on to what gains I had made. If you weren't doing the de-loading with the 3x5, it's an unfair comparison and you didn't make the best of it. At the same time, you've been doing that for quite a while so the change to the 5/3/1 is going to be beneficial. The 3x5 program I was doing didn't have any deloading or light weeks built in to it. I would tell myself I'm gonna take it easy this week and not try to smash any PRs but that didn't work out to well . With 531 having specific weights and reps to do on a light week Im much more likely to follow it. So your right about an apples to oranges comparison but for hard heads like me having someone tell you to lift light is what it's going to take to get it done.
I guess I don't understand why the 531 is any different. You could come in the next week and say F-it and lift heavy again and you could easily add a de-loading week yourself with whatever 3x5 program you have.  |
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