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Old 09-16-2013, 10:21 PM   #411
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Thanks, guys.

Quote:
Originally Posted by Skids
Can I ask which one of Windlers books this is out of ?
No worries, mate. Both the options I'm using are from the latest e-book (called "Beyond 5/3/1"). There's a hell of a lot of options in there, but I just chose two that I liked the look of.

It's the normal four-day 5/3/1 that I'm doing, except:

Rule of 10 means I have to get at least 10 reps at the top weight (whether it's a 5+, 3+ or 1+ week). If I don't get 10+ reps in one set, I'll just do multiple sets. That's how that one works.

Rule of 50 is just like BBB (version 2, with the big lifts swapped around, so high volume light press after heavy 5/3/1 bench and vice versa, and same for squats and deads), but instead of fixed sets like 5x10, I have to get at least 50 reps, in as many sets as it takes. Which means, if I'm feeling great, it could only be three sets, say. But if I'm feeling crap, then it could even be something like 10x5! Wouldn't matter - 50 reps is what counts.

But yeah, otherwise it's just standard issue 5/3/1, with two cycles back to back (six weeks total), followed by a slightly different deload week.

Or at least, that's the plan. Don't think I missed anything.
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Old 09-17-2013, 03:11 AM   #412
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C1W1D2

Deadlift 110kg/242lb x 5, 127.5kg/280.5lb x 5, 145kg/319lb x 5,5 (rule of 10)

Squat 85kg/187lb x 10,10,10,10,10 (rule of 50)

"Wendler Style" Hanging Leg Raise x 10,10,10


Was going to do hamstring curls as my other accessory (to murder, felt like, lol), but the device for that has gone, so... yeah. Besides, I was knackered. Deadlifts felt heavy - just as well I reduced my working maxes for everything! - and high rep squats (5 sets of, no less) did what they usually do to me. Fun, haha. (<- an approximation of dat feel)

But it's good, regardless. Hard work, but I like that. Honestly!
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Old 09-17-2013, 05:44 AM   #413
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Great workout, rule of 50 after doing you're main lift is all the accessory you need. Its a lot of work.
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Old 09-17-2013, 02:08 PM   #414
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Quote:
Originally Posted by Dray View Post
Thanks, guys.

No worries, mate. Both the options I'm using are from the latest e-book (called "Beyond 5/3/1"). There's a hell of a lot of options in there, but I just chose two that I liked the look of.

It's the normal four-day 5/3/1 that I'm doing, except:

Rule of 10 means I have to get at least 10 reps at the top weight (whether it's a 5+, 3+ or 1+ week). If I don't get 10+ reps in one set, I'll just do multiple sets. That's how that one works.

Rule of 50 is just like BBB (version 2, with the big lifts swapped around, so high volume light press after heavy 5/3/1 bench and vice versa, and same for squats and deads), but instead of fixed sets like 5x10, I have to get at least 50 reps, in as many sets as it takes. Which means, if I'm feeling great, it could only be three sets, say. But if I'm feeling crap, then it could even be something like 10x5! Wouldn't matter - 50 reps is what counts.

But yeah, otherwise it's just standard issue 5/3/1, with two cycles back to back (six weeks total), followed by a slightly different deload week.

Or at least, that's the plan. Don't think I missed anything.
Ahh now I get, Thanks Mic . It all makes sense now .


If I could pick your brain one more time though ?
I'm not to sure how these joker Sets work, I read up on them but got more and more confused.

My take on it is, If I'm doing say, Last set First for example, I finish off all of my Last set First Sets and Reps and then do my Joker set from somewhere low in lifting % and just ramp up in sets of 5 and then sets of 3 and then singles.

Does that sound Rite ?

Cheers Mic, Nath.
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Old 09-17-2013, 02:12 PM   #415
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Quote:
Originally Posted by Dray View Post
C1W1D2

Deadlift 110kg/242lb x 5, 127.5kg/280.5lb x 5, 145kg/319lb x 5,5 (rule of 10)

Squat 85kg/187lb x 10,10,10,10,10 (rule of 50)

"Wendler Style" Hanging Leg Raise x 10,10,10


Was going to do hamstring curls as my other accessory (to murder, felt like, lol), but the device for that has gone, so... yeah. Besides, I was knackered. Deadlifts felt heavy - just as well I reduced my working maxes for everything! - and high rep squats (5 sets of, no less) did what they usually do to me. Fun, haha. (<- an approximation of dat feel)

But it's good, regardless. Hard work, but I like that. Honestly!
Awesome work Dray, Nice Rep work. Yip 5x10 on squats sure is fun, its how I like to spend my spare time
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Old 09-17-2013, 02:14 PM   #416
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Nath: From memory, Jokers should go straight after your top set (5+, 3+ or 1+). You go up in either 5s or 3s or 1s, at around 5% or 10% of your training max each time. Or just rounding it to +2.5kg, +5kg, +10kg, or whatever, should be fine. As soon as you can't get, for example, 3 reps for a given Joker Set, you can either go up further in singles, or stop there. I think.

After Jokers, you do First Set Last, BBB, or another way of doing "down sets" / other stuff.

Pretty sure that's how it goes.
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Old 09-17-2013, 02:16 PM   #417
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Solid work.
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Old 09-18-2013, 04:00 AM   #418
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Quote:
Originally Posted by Dray View Post
Nath: From memory, Jokers should go straight after your top set (5+, 3+ or 1+). You go up in either 5s or 3s or 1s, at around 5% or 10% of your training max each time. Or just rounding it to +2.5kg, +5kg, +10kg, or whatever, should be fine. As soon as you can't get, for example, 3 reps for a given Joker Set, you can either go up further in singles, or stop there. I think.

After Jokers, you do First Set Last, BBB, or another way of doing "down sets" / other stuff.

Pretty sure that's how it goes.
Cheers Mic, I think i have it worked out, Thanks for helping me out

BTW what part of the world are you in ?
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Old 09-18-2013, 05:00 AM   #419
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'Straya, Nath moit. (Australia, in English, heh)

Next door neighbours, just about... give or take a bit of ocean.
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Old 09-18-2013, 02:07 PM   #420
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Gidday Mate, I mean Gida'y Bruiser....Cool, I did wonder it you were over to the west of me. Have your self a nice day mate.
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