Westside - Wendler's 5/3/1 Hydrid

[BendtheBar]

[JesseA]

This may seem too simple, but why not use the DE as assistance to the 5/3/1 primary lift? Since your primary lift is really your max effort, you could follow it up with a dynamic effort assistance. I have been varying my assistance work out in 5/3/1 so I could work in power cleans and power snatches, speed bench, etc... and have gotten great results.

[BendtheBar]

Originally Posted by JesseA

This may seem too simple, but why not use the DE as assistance to the 5/3/1 primary lift? Since your primary lift is really your max effort, you could follow it up with a dynamic effort assistance. I have been varying my assistance work out in 5/3/1 so I could work in power cleans and power snatches, speed bench, etc... and have gotten great results.

That's not too simple for me. I really see many possible integrations of the routines.

[jdmalm123]

"Don't customize: This probably applies to any program published on this site, but it especially matters for 5/3/1. You must do the program the way it's written.

"People ask the craziest shit," Wendler says, his voice getting louder again. " 'Can I combine 5/3/1 with Westside for Skinny Bastards?' Why not just do one or the other and make progress?

"These same guys then bitch three months later on some message board that the program didn't work. That's like complaining that your girl got pregnant despite you using a Trojan condom, except you forget to mention you were wearing the condom on your freakin' fingers."

TMUSCLE.com | How to Build Pure Strength

[BendtheBar]

Originally Posted by jdmalm123

"Don't customize: This probably applies to any program published on this site, but it especially matters for 5/3/1. You must do the program the way it's written.

I understand what you're saying Jdmalm.

Here's the thing...I was writing an extensive guide on Wendlers, and because people often customize it with Westside, I had to address that issue in the article.

I agree that far too many people over-complicate things. But I would add that people also need to find their own way with routines as they progress beyond intermediates, and that ideas often inspire new approaches.

[jdmalm123]

Originally Posted by BendtheBar

I understand what you're saying Jdmalm.

Here's the thing...I was writing an extensive guide on Wendlers, and because people often customize it with Westside, I had to address that issue in the article.

I agree that far too many people over-complicate things. But I would add that people also need to find their own way with routines as they progress beyond intermediates, and that ideas often inspire new approaches.

Hey, I make my own hybrids all the time...I was just being snarky.

Nothing but love for BTB and MAB!

[BendtheBar]

Originally Posted by jdmalm123

Hey, I make my own hybrids all the time...I was just being snarky.

Nothing but love for BTB and MAB!

I just wanted to make sure you knew where I was coming from. I didn't take you as snarky.

[bwys61]

programs are just templates. if you modify it, it doesn't ruin the program, you just make it more adaptable to that individual. yes, the program was written to be used "as is", but surely every individual who does it will see the same results

[kman025]

wendler pisses me off. just something about him.

(sorry to contribute nothing).

5/3/1 is a good program however, it just seems like he thinks its the shit and better than all the rests.

I dont know why i dont like him, i just dont like some of his interviews and shit i read

[Bodybygamma]

Originally Posted by bwys61

Here is a consideration

Using the Westside method, it is "said" that a Dynamic Effort workout can always substitute for a Max Effort Workout. With that said, since Wendlers 5-3-1 is mainly a DE workout, with one Max Effort Day each cycle, you could Do Wendlers stuff on Westside ME Days and do Speed work with accomodating resistance on DE Days.

Sounds good. I really like the idea of speed/dynamic effort work on deload week since I don't see a point of going into the gym and lifting light weights for 5 reps./ I opt to stay home and sleep and rest, but if I am still feeling good, I think I will try chain and band work onto the deload%'s (with in reason)

Originally Posted by bwys61

programs are just templates. if you modify it, it doesn't ruin the program, you just make it more adaptable to that individual. yes, the program was written to be used "as is", but surely every individual who does it will see the same results

I agree. For me Wendler's 5/3/1 is a bit too simple for me in terms of CNS stimulation. It is designed for you to hit reps and get stronger through reps, however nothing substitutes for having some heavy weight on your hands or on your back. Don't get me wrong I love this training template,it follows the K.I.S.S. method to a T, but I have to alternate it one month on, one month off more or less to fit into my personal goals.

I think Wendler's 5/3/1 is the bare minimum a person should do, that is why I like it. If you don't lie on your percentages, even on your most crappiest unmotivated days you will hit the prescribed numbers.

I interpret westside as attacking your weakness', so if you have more in the tank,after your prescribed worksets I say go for adding in some extra stuff, but be calculating with what you add and don't over do it. However westside is also geared towards well geared lifting, so one who lifts raw should not kill themselves on that Principal.