Yet another Wendler 5-3-1 Template

[Matt Haxmeier]

Originally Posted by Dana Rice

220 to 300 is pretty damn good. % wise, its better than me. How long have you been doing the program? I will tell you, 3 plates is an amazing feeling. When I started, I couldn't do 1, now I can hit 6.

My shoulder press has been the hardest to gain. I hit 220 last time I tested, but it was very slow and ugly. Complete lockout at the top might of been questionable. I am going to to try something new next week that I read wendler reccomends, using a false grip. No idea if it will help, but we'll see.

I did 8 cycles last year before stalling. I took a break and tried conjugate for awhile but missed the more predictable nature of 5/3/1. I decided to apply a little bit of what I learned trying conjugate towards my assistance in 5/3/1 and started up fresh. So this will be my 4th cycle of the new set, 12th cycle overall.

I do use a false grip on press and definitely feel it adds something to the lift. But, like you and most people, it's a slow gainer.

Originally Posted by Dana Rice

Also, if you have some lumber laying around, try board presses as an assistance, or floor presses.

I'd like to do more board presses. I've tried them once or twice but find them awkward with only my wife to spot. But that was with max efforts, maybe as assistance it's more normal.



I also threw my stuff into a spreadsheet the other day which was kind of cool to look at if any of you are nerdy data guys like me.
https://docs.google.com/spreadsheet/...UJaWGJXeVdpTHc (WFS)

It's basically graphing the estimated 1RM using Wendler's calculation. I graphed it separately for the 1 week, 3 week and 5 week. It's interesting how often I'll have a really good session, followed by a crap session. The Mess in February 2011 was getting sick for a month and losing 20lbs for a competition. The uneventful part towards the end of 2011 is when I took the time off to experiment with conjugate.

[Kevin Benson]

Cycle 3, Bench 5+: 9 reps at 165lbs.

Assistance: 3x10 DB Incline Bench, 40's 1st set, 50's 2nd, and 60's 3rd. Kroc Rows with 60 DB, 30 reps on right and 28 on left after 2 warm-up sets of 10 reps using 40 and 50 with fat gripz. Also did 3 pull-ups between sets on the bench and DB incline bench.

Core: 1x150 Sit-ups. 1x50 back extensions.

Conditioning: 10 minutes walking on treadmill using a steep hill program.

[Kevin Benson]

Cycle 3, Squat 5+: 8 reps at 295lbs.

Core/Assistance: 5x5 Hanging Leg Raises (think strict T2B). 1x25 Supine Leg Rises. 3x20 back extension to GHR on 45 degree back extension thing.

Conditioning: 5x50yd Tire Flips.

[Michael Loucas]

Cycle 3 Week 2 Day 4 Squat

3 @ 375 Squat

Felt tough, but got it.

Assistance:

4x10 @ 315 Deadlift

Still hard to get used to the 70% max deadlifting, it takes so much out of me, and my form really starts to suffer. By far my least favorite lift. I did 1 more set than last time though, I stop once my form starts faltering. Gonna try to get all 5 next time.

7-8-7-7 double overhand, rest mixed.

[Michael Loucas]

When you guys deload, do you deload your assistance too? Like for BBB should the weight on that be reduced as well?

[Joey Shishineh]

Searched a bit, but the best I found was that that was how the program was designed...I figure lifting heavier/closer to your true 1RM might train you harder...
Should I always use 90% 1RM for Wendler calculations?

[Eric Montgomery]

Originally Posted by Michael Loucas

When you guys deload, do you deload your assistance too? Like for BBB should the weight on that be reduced as well?

Yes, deload should be a fairly low-intensity week all the way around.

Originally Posted by Joey Shishineh

Searched a bit, but the best I found was that that was how the program was designed...I figure lifting heavier/closer to your true 1RM might train you harder...
Should I always use 90% 1RM for Wendler calculations?

Yes, for the same reasons you would start a program like SS or GSLP at 10-20% below your current 5RM. If you use your actual 1RM for your training max you'll stall out much quicker than if you start at 90% and give yourself a month or two to work up to 100%. You'll still get plenty out of it even at "only" 90%.

[Michael Loucas]

New Wendler Article:

http://www.t-nation.com/free_online_...ength_and_size WFS

[Matt Haxmeier]

Originally Posted by Michael Loucas

New Wendler Article:

http://www.t-nation.com/free_online_...ength_and_size WFS

Good article. I love my SSB. I wish the others were a little cheaper.

I hit a nice round 4 wheels on back squat last week.
http://www.youtube.com/watch?v=70iXpaKVmgk (WFS)

I finished it off with a little 225x13 set of front squats, then 250x5. I don't know why but I'm kind of digging the high rep FS as a finisher.

Unfortunately I really haven't been doing too great on metcons lately. I did Karen last week and Helen this week and neither were PR's. Seems like it's been a variety of things going wrong, and in general it's just hard to hit both strength and metcon with equal fervor.

Also, Kroc rows. Do them.

[Kevin Benson]

Cycle 3, Press 3+: 6 reps at 110lbs.

Assistance: 3x10 Dips and 12x3 Chin-ups alternating grips every 4th set.

Core: 4x15 Weighted Sit-ups w/ 10lbs behind head superset with 30 sec plank.