Sydney, I thought it did I should update it
How was the increase in strength? Should this be used later on when gains aren't as easy to get compared to starting out?
Sydney, I thought it did I should update itWhich city are you in? Doesnt say in your profile.
Since you can't do squats at the moment I think leg press is a fine substitute if you can do them.
I'm also not the biggest fan off 531. The extremely slow progression is very boring and too slow for beginners. Also it just didn't work well for me when I did it.
Just out of curiosity, what kind of numbers should someone be lifting before contemplating 5/3/1 (and maybe similar programs)?I spent around 2 years on 5/3/1, right up until my last comp last year. It worked great for me from the start (except for deads - I don't deadlift for AMRAP EVER) and as I became more experienced at the program I made my adaptations to fit my training better. I still use my peaking cycle on other lifters at my gym. Having said that I ran it for over a year as written by the Man himself (Praise the WENDLER).
Just out of curiosity, what kind of numbers should someone be lifting before contemplating 5/3/1 (and maybe similar programs)?
Sydney, I thought it did I should update it
How was the increase in strength? Should this be used later on when gains aren't as easy to get compared to starting out?
Freako, if I remember correctly from your logs ages ago, your thoughts on the BBB were different from how they were written in the program such as 3 x 10 instead of 5 x 10, also did you add in the massive amounts of chins/pullups as written? One point I picked up yesterday that I missed first time through was for every push move do 2 pulls or thereabouts.
Me advanced? Ha!
Just wondering. In case 5/3/1 is for me, I weigh about 85kg (haven't checked for a while), and my best lifts so far have been 8x75 Bench (yep, it sucks), 8x76 Pendlay Row, 5x112.5 Squat, 5x160 Deadlift, and 5x60 strict OHP. About 6 months, give or take, of partly half-assed self-taught training, with some mucking around before that for a few months (machines, mainly).
Probably should just stick with a (beginner's) linear progression program, I guess. But it never hurts to ask.
I sometimes varied my assistance but the core of it was 5x10. Sometimes I did 5 sets AMRAP, sometimes I went for a heavy 5x5, sometimes I went for widowmaker sets but the essence was the same, I did buttloads of heavy assistance work.
I also did bulk chins. I didn't always super set them with pushing movements but I would aim for 50-100 a day.
I alsooften varied my assistance lifts for pressing, subbing in CG press, floor press, etc in place of more presses. For squats and bench I always squatted and benched.
Awesome stuff. Man the first few weeks are fukin light compared the 5 x 5. As long and deads and squats go up slowly as they have been with 5 x 5 I will be chuffed. I will add weight to the assistance as I go, I have been there and done the 50 reps chins per day for a bit just for shits and giggles and to prove to myself I could do it, and enjoyed it, any tips to stop the elbow aches they come with it though?
Never had elbow ache from chins. Try a different grip?
Some advice for squats. Squat twice a week, possibly after or in place of deadlift reps. This is Wendler approved.
I dunno, mate - if you're shitting 200kg, I'd look at changing your diet more than your lifts.Have you tried really wide stance squatting?
I'm not saying it's a fix for the pain you get but it would be interesting to see if you got the same pain shitting the weight moreso onto the hips than the knees
I dunno, mate - if you're shitting 200kg, I'd look at changing your diet more than your lifts.
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