Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Workouts
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Workouts Database of workouts, and workout related resources.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-03-2010, 05:00 AM   #1
Bodybygamma
Strongman/Powerlifter
Max Brawn
Points: 13,632, Level: 75 Points: 13,632, Level: 75 Points: 13,632, Level: 75
Activity: 5% Activity: 5% Activity: 5%
 
Bodybygamma's Avatar
 

Join Date: Nov 2009
Location: NYC
Posts: 3,499
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
Reputation: 104098
Bodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master memberBodybygamma is a master member
Default Wendler's 5/3/1 Guideline for Beginners

Also read in this thread:

How to build a basic lifting routine using 5/3/1


A Wendler 5 3 1 Calculator is located here.

531 For Singles is located here.

Novice 531 Fullbody workout

The problem with beginners, is they get to impatient and want to tweak everything right away without letting the program work its course. I only did two months of the squat before entering my a power-lifting meet myself, but I am no beginner.

My max squat before hand was 475lbs which I hadn't done in a long time. I had used 90% of my competition squat which was 455x 90% rounded it to 410, and without lifting any heavier than 465 which was just done 10 days before(not part of wendlers) while testing my 2nd attempts, at the competition I smashed 495(20lb pr)with more in the tank so Wendler's program does definitely work work, and is worth investing time in.

However I did not only do wendler. I inter-graded his program in with my meet prep. For example it looked like this:
I used the plan for my Bench/Strict press & Squat/Deadlift/Front Squat

Wendler Phase 1
W1 5's (5-9reps)
W2 3's (3-5reps)
W3 1's (1-3reps)

W4 De-loaded on the bench and Squat I went for M/E on the strict press
W5 Continued Max Effort Singles for all my lifts

Wendler's Phase 2
W6 5's(got smashed)
W7 3's (recovered)
W8 1's(a little beat up)
W9 DE-LOADED ( I just took the whole week off)

W10 Worked up M/E for all my 2nd attempts in Bench, Squat and 3inch mat pull for deadlift

W11 Worked up to openers
W12 +3 days De-loaded (just rested)
W13 -3 days, 10days later from touching weights, S.F.W! MEET

Now why you may ask, did I not fully follow Wendler's SCARED advices, because I needed to get ready for a meet that tested my one rep maxes, and feel Rep Max Calculators only give you any idea what you CAN lift, until you have actually felt that weight in your hands, it is all just speculation. Now what did I learn from this, give wendler's program 3 months before you go for singles, and de-load on de-load week, at least for Squats and Deads.

I am currently running it over with my Squat, Axle clean and strict press and narrow grip bench and am loving the results right now.

I found my bench press,front squat and deadlift respond better to my own training methods, and since I am getting ready for strongman, bench press sits on the back burner for my overhead press, and deadlifts get substituted for heavy events and deadlift variations.

Now from time to time I may round up or down 5-10lbs if I feel I for my 3rd week I am supposed to get 1-3 reps, and I think with the current weight I will do 5-7, but that is because I train by instinct and listen to my body. Wendler's 5/3/1 in my opinion is the best training program hands down for raw strength, and longevity on the market right now.

However it is just a guideline like everything else. It isn't going to magically put pounds on your lifts, you need to put in hardwork yourself. If you feel it isn't working on a certain lift, switch part of it out, but if it isn't broke don't try and fix it.
Attached Files
File Type: xls 531singles.xls (15.0 KB, 312 views)

Last edited by BendtheBar; 11-08-2013 at 09:32 PM.
Bodybygamma is offline   Reply With Quote
Sponsored Links
Old 03-03-2010, 08:10 AM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Good post Tony. I am going to link to this from the powerlifting page on the site.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-03-2010, 08:14 AM   #3
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Really informative. Great work Tony

LtL
LtL is offline   Reply With Quote
Old 03-03-2010, 03:21 PM   #4
Shaolinkiwi
Ground Zero Training
Max Brawn
Points: 3,328, Level: 35 Points: 3,328, Level: 35 Points: 3,328, Level: 35
Activity: 0% Activity: 0% Activity: 0%
 
Shaolinkiwi's Avatar
 

Join Date: Dec 2009
Location: New Zealand
Posts: 771
Reputation: 15688
Shaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributor
Default

Agree great post.
__________________
Animal Cuts Log
http://muscleandbrawn.com/forums/sup...ts-log-15.html

T-Alpha Log - CURRENT
http://muscleandbrawn.com/forums/sup...alpha-log.html

Crom, I have never prayed to you before. I have no tongue for it. Valor pleases you, Crom... so grant me one request. Grant me 1500+! And if you do not listen, then to HELL with you!
Shaolinkiwi is offline   Reply With Quote
Old 03-03-2010, 03:48 PM   #5
onetiredkris
Senior Member
Max Brawn
Points: 2,770, Level: 32 Points: 2,770, Level: 32 Points: 2,770, Level: 32
Activity: 0% Activity: 0% Activity: 0%
 
onetiredkris's Avatar
 

Join Date: Nov 2009
Location: North Hollywood, CA
Posts: 1,381
Reputation: 9751
onetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributoronetiredkris is a consistent contributor
Default

Great description/write up BBG. Keep em coming.
__________________

-OTK's LOG-
We lift weights and manipulate our diets so that we'll look good naked. Sure, it's healthy too, and we'll probably live a longer and more productive life than the average guy, but mostly it's about the naked thing.

onetiredkris is offline   Reply With Quote
Old 03-04-2010, 02:04 PM   #6
ricka182
Time to start over...
Max Brawn
Points: 5,008, Level: 45 Points: 5,008, Level: 45 Points: 5,008, Level: 45
Activity: 12% Activity: 12% Activity: 12%
 
ricka182's Avatar
 

Join Date: Feb 2010
Location: Massachusetts, USA
Posts: 1,903
Training Exp: 5
Training Type: Fullbody
Fav Exercise: Bench & Deads
Fav Supp: VPX Power Shock & PLCAR
Reputation: 47625
ricka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machine
Default

Very good info.....I feel this uncanny pull towards the 5/3/1 for my next bulk....
__________________
TOUGH MUDDER!!!
Mt Snow, VT - May 5, 2012 - Completed!
...i remain, he who remains to be...
ricka182 is offline   Reply With Quote
Old 03-04-2010, 03:14 PM   #7
Shaolinkiwi
Ground Zero Training
Max Brawn
Points: 3,328, Level: 35 Points: 3,328, Level: 35 Points: 3,328, Level: 35
Activity: 0% Activity: 0% Activity: 0%
 
Shaolinkiwi's Avatar
 

Join Date: Dec 2009
Location: New Zealand
Posts: 771
Reputation: 15688
Shaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributorShaolinkiwi is a dedicated contributor
Default

Quote:
Originally Posted by ricka182 View Post
Very good info.....I feel this uncanny pull towards the 5/3/1 for my next bulk....
I hear ya bro - When I've had enough of full body training this is where I'll be heading.
__________________
Animal Cuts Log
http://muscleandbrawn.com/forums/sup...ts-log-15.html

T-Alpha Log - CURRENT
http://muscleandbrawn.com/forums/sup...alpha-log.html

Crom, I have never prayed to you before. I have no tongue for it. Valor pleases you, Crom... so grant me one request. Grant me 1500+! And if you do not listen, then to HELL with you!
Shaolinkiwi is offline   Reply With Quote
Old 03-04-2010, 07:52 PM   #8
ricka182
Time to start over...
Max Brawn
Points: 5,008, Level: 45 Points: 5,008, Level: 45 Points: 5,008, Level: 45
Activity: 12% Activity: 12% Activity: 12%
 
ricka182's Avatar
 

Join Date: Feb 2010
Location: Massachusetts, USA
Posts: 1,903
Training Exp: 5
Training Type: Fullbody
Fav Exercise: Bench & Deads
Fav Supp: VPX Power Shock & PLCAR
Reputation: 47625
ricka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machinericka182 is a lifting machine
Default

Quote:
Originally Posted by Shaolinkiwi View Post
I hear ya bro - When I've had enough of full body training this is where I'll be heading.
How long you been doing Full Body for? My plan was for 6 weeks at 60% max, but I wound up going for almost 10 weeks at 80-90%, which is what has killed me. I'm feeling a little better now.. It just hit me one day, my whole body was racked to ****...

I'll probably buy the 5/3/1 book next week after I get paid...I want to read the whole book first, so I 100% understand what I'm doing..
__________________
TOUGH MUDDER!!!
Mt Snow, VT - May 5, 2012 - Completed!
...i remain, he who remains to be...
ricka182 is offline   Reply With Quote
Old 03-06-2010, 10:25 PM   #9
jwood
Anabolic Addiction Rep
Max Brawn
Points: 22,560, Level: 93 Points: 22,560, Level: 93 Points: 22,560, Level: 93
Activity: 12% Activity: 12% Activity: 12%
 
jwood's Avatar
 

Join Date: Jul 2009
Posts: 6,380
Training Exp: 5
Training Type: Strongman
Fav Exercise: Push press
Fav Supp: Razor 8 Blast Powder
Reputation: 96944
jwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beast
Default

Great post BBG, it has really sparked my interest in the program. I may try to integrate this program into my chaos and pain workout, the creative mind is now flowing.
__________________
Current Training Log-http://muscleandbrawn.com/forums/tra...uggernaut.html
jwood is online now   Reply With Quote
Old 03-06-2010, 10:35 PM   #10
CallmeKing
Senior Member
Max Brawn
Points: 3,800, Level: 38 Points: 3,800, Level: 38 Points: 3,800, Level: 38
Activity: 10% Activity: 10% Activity: 10%
 
CallmeKing's Avatar
 

Join Date: Jan 2010
Location: Sunshine State
Posts: 1,953
Reputation: 18560
CallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributor
Default

Quote:
Originally Posted by jwood View Post
Great post BBG, it has really sparked my interest in the program. I may try to integrate this program into my chaos and pain workout, the creative mind is now flowing.
Same here. I might give this a try.
CallmeKing is offline   Reply With Quote
Reply

Bookmarks

Tags
basic, beginners, build, guideline, lifting, routine, wendler


Similar Threads
Thread Thread Starter Forum Replies Last Post
Westside Barbell or Wendler's 5/3/1 5kgLifter Powerlifting & Strength Training 10 05-12-2012 12:10 AM
Wendler's 531 questions thumpinos Powerlifting & Strength Training 2 10-18-2011 09:55 AM
Wendler's Hardcore Training BendtheBar Video Compilations 0 05-08-2011 05:38 PM
5...3...1?...Blastoff? (big val does Wendler's) big valsalva Training Logs 560 07-12-2010 06:59 AM
Westside - Wendler's 5/3/1 Hydrid BendtheBar Powerlifting & Strength Training 21 01-18-2010 06:42 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:38 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.