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Old 01-23-2012, 12:34 PM   #31
Shawn M Wilson
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Re: Yet another Wendler 5-3-1 Template

Wondering your thoughts to the guys doing 5/3/1


Started 5/3/1 today. Stuff below is straight from my log. Mainly wondering about the assistance stuff. I have the newest book (ebook) and having not done this program yet, I'm trying to build a setup for my assistance.

Press
100x5
115x5
130x6

Close Grip Bench
100x10
120x10
130x8

Chinups 3x8

Bent Rows
55x3x20

Part of me was wondering if I started with to much weight on the Press or if the 195 20lb wall balls i did this mrning for 5:30am wod caused some loss of strength in my shoulders... Last set was ruff, almost got 7 reps but just didn't have it in me.

Rest felt good. I know that I'm going to be facing a battle doing 5/3/1 over 4 days and doing metcons M/W/F.

Willing to face this beast. upping up my calories and taking in more protein.



Do I need more back, arms, etc? Page 55 says last, back, triceps and biceps, and I don't want to overdo or underdo. Looking at what you all did I'm thinking I needed to add more like:

Dips
More pullups or weighted ones
Some curl exerecise

Thanks guys
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Old 01-23-2012, 02:44 PM   #32
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Definitely too much weight. Did you follow the 90% rule? And it may be a good idea to not have your 5/3/1 days set in stone if you can't help but do such high volume metcons. For example, today probably would have been a good day to deadlift depending on what else was in your AM workout. On my first cycle my presses looked like 8/6/5 (8 because I did BBB bench earlier that week and it smoked my shoulders so they were still worn down going into the workout).

Regarding the assistance I try and get at least a 1:1 push-pull ratio on upper body days and try to use both heavy and light weight for the pulls. If your triceps are the weak link on your press then by all means add in more triceps work! Maybe even do it anyway so that your triceps don't become the limiting factor. After all the pushing/pulling on my upper body days I find a quick 3-4 set A1/A2 pairing of a curl and an extension does the trick. Also, A1/A2 weighted pull-ups/close-grip bench is a good way to add in some heavy assistance for your biceps and triceps. Pull-up ladders are another great way to quickly get in pulling volume (I'm starting to do CTB 1rep,2,3,4,5 resting as long as it took to do the rep...a quick way to sneak in 15 pull-ups here and there)
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Old 01-23-2012, 05:34 PM   #33
Shawn M Wilson
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Re: Yet another Wendler 5-3-1 Template

bout 3 months ago I pressed 180

I set it for 165 due to some shoulder pain over the last month when I entered in the excel file.

Now I was doing these sitting vs standing (can do standing was just trying sitting) and perhaps that will make a difference.

I honestly figure it probably had to do with the 195 x 20lb wall balls I did about 4-5hours before doing this workout

I usually do some ring work (dips/chinups) and will do those more vs just standard bar ones (don't have a dip bar) and will toss in some curls/extensions next week when I do it again.

Guess I'll have to gauge how next weeks goes. Thanks for the help on the assistance work.
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Old 01-23-2012, 09:15 PM   #34
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

I started 5-3-1 today also. I hit a 200lb press about a week ago, so I took 90% of 195. Today I did the following:

115x5 130x5 150x8

Press: 5x10 @ 90
Pullups: 2-2 strict, then 6 with the blue band (lightest one)

I mainly want to get strong as I lose weight, as well as get my pullup numbers up.

This is how I look for the rest of the week:

Deadlift 5-5-5+
Deadlift: 5x10 @ 210
Back Extensions: 3x10

Bench 5-5-5+
Bench: 5x10 @ 120
Ring Dips: 3 sets Max Reps

Squat 5-5-5+
Squat: 5x10 @ 200
Lunges: 3x10

Any suggestions? Not sure how to add conditioning into this for fat loss (diet is dialed in)
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Old 01-23-2012, 09:19 PM   #35
Oli Kellett
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Re: Yet another Wendler 5-3-1 Template

What sort of rest periods should there be between sets? Or is it just go again when you are ready to?
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Old 01-23-2012, 09:23 PM   #36
Michael Loucas
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Re: Yet another Wendler 5-3-1 Template

Quote:
Originally Posted by Oli Kellett View Post
What sort of rest periods should there be between sets? Or is it just go again when you are ready to?
In his books it says 3-5 minutes between work sets. Less for assistance sets.
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Old 01-23-2012, 09:26 PM   #37
Oli Kellett
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Re: Yet another Wendler 5-3-1 Template

Quote:
Originally Posted by Michael Loucas View Post
In his books it says 3-5 minutes between work sets. Less for assistance sets.
Thanks, I am going to be starting this tonight and was just wondering what sort of rest I should have.
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Old 01-23-2012, 09:39 PM   #38
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Oli make sure you take 90% of your RM...this program is made for the long haul (I'm planning on doing at least 12 cycles) and burning yourself out midway through cycle 2 won't do you any good.

Michael that looks really good. Maybe add a little more upper back/rear delt work though. I don't know how you recover but you if you bounce back quickly you can definitely fit in sprints/barbell complexes with that schedule. Have you considered greasing the groove for your pull-ups? It'd be a good way to make sure you get enough pull volume (and develop pull-ups obviously).

Last edited by Collin Thompson : 01-23-2012 at 09:41 PM.
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Old 01-23-2012, 10:11 PM   #39
Oli Kellett
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Re: Yet another Wendler 5-3-1 Template

Quote:
Originally Posted by Collin Thompson View Post
Oli make sure you take 90% of your RM...this program is made for the long haul (I'm planning on doing at least 12 cycles) and burning yourself out midway through cycle 2 won't do you any good.
Thanks for the tips, I was planning on doing it for 6 cycles at least and then when the rugby season ends doing it for my "off season" program.
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Old 01-24-2012, 01:37 AM   #40
Collin Thompson
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Re: Yet another Wendler 5-3-1 Template

Can anyone think of a good quick circuit for tomorrow? Limited to squat rack, rings, C2, spin bike, grass field - none of which can be combined. Squatted yesterday, Weds. is rest day...going to be doing 5,5,5+ bench, 5x10 bench @ ~ 55%, Pendlay rows 5x3,5,8,12,15 thennnn what...
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