Mike's 5-3-1 Fullbody Routine

[BendtheBar]

Also, I have some Kono books too

Not to derail your log, but I have been looking to add a Kono to my book collection. Any one you recommend?

[MikeM]

"Weightlifting, Olympic Style" is the one I own. I like it best and bought it as it goes from his early career to his thoughts in general on lifting, plus he tells some stories about his meets and the meets later in his life where he coached and/or photographed. Really cool stuff. He was, lifted with, coached, or was around some of the greatest lifters in history and he is a good storyteller.

My .02!

[big_swede]

Good looking sessions Mike! Keep that lower back healthy!

[MikeM]

Thanks, Swede! That's the plan.

Ummm.... This might sound absolutely retarded, but it just occurred to me I don't know how to progress on this 5-3-1.

I started 10% down on maxes and I'm pretty sure I won't deload the first cycle. So, what do I set them for on the second cycle, third, etc.?

Just add 10 pounds to squat and dead, 5 for bench? Go off percentages based on max reps at 95%? Other?

[mab54]

I either just add 10 pounds for lower body and 5 for upper and went with it, or did the same thing and recalculated %.

[MikeM]

Oop! Just found this:
"Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!"

You win the chicken dinner mab! Thanks.

Now, just as an aisde, since I started 10% down, adding 10 pounds a cycle won't get me to my actual max until the third cycle. That seems like a long time to wait to hit some PRs? Well, I guess I will hit rep PRs fairly soon so that's something. But it was so exciting to hit singles PRs, this seems like punching a clock.

Man, I'm gonna learn some patience, I guess!

[tank]

Originally Posted by MikeM

It's perhaps more of a "squishing" feeling on my thumb. It really is more disconcerting than painful.

That sounds normal to me. From what I've read, it's just something to get used to.

Originally Posted by MikeM

I just want to generate power in the lifts I do. I think using power cleans will work for me in my goals.

Those are the key words, right there. Smash those goals!

Originally Posted by MikeM

Also, I have some Kono books too, and I'm not sure that's what he actually meant if indeed you are quoting him correctly.

These lectures are very recent, years after authoring both of his books, 2009 being the most recent lecture I've seen. He is pretty adamant about learning the full lifts and that all work should be done from the floor, but he does say that this applies to Olympic weightlifters and not other athletes using them for athletic improvement. It was my misunderstanding and misrepresentation of his information and your purposes, rather than Kono teaching opposing ideas, that caused the confusion. Keep up the great work buddy.

[elijah]

Originally Posted by MikeM

Oop! Just found this:
"Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler's 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!"

You win the chicken dinner mab! Thanks.

Now, just as an aisde, since I started 10% down, adding 10 pounds a cycle won't get me to my actual max until the third cycle. That seems like a long time to wait to hit some PRs? Well, I guess I will hit rep PRs fairly soon so that's something. But it was so exciting to hit singles PRs, this seems like punching a clock.

Man, I'm gonna learn some patience, I guess!

Right on the money, Mike. I've learned to accept and appreciate rep PR's as well, even if it sounded kind of funny at first. But you'll know you're getting stronger as the reps increase. I'm not sure how well 5/3/1 works when you're into the big numbers like some on here but for me it's still great. Getting stronger every week is key.
On the singles, I'm not sure when I could try and squeeze some PR singles into the routine? Perhaps on week 3 instead of the final work set? And maybe only every few months or so?

[MikeM]

Oh, I didn't realize Kono is still doing lectures! And thanks for the suggestion anyway, Tank. It's a good idea and I'm always open to suggestions, so fire away. It has crossed my mind that once I get way into this program and am in better shape overall/more flexible, etc. I may morph Wednesday's C+P followed by front squats into just doing full squat cleans and see what happens.

Thanks, buddy!

Elijah, I don't remember where I read it, but Wendler did invent a variation that included singles. He did them in the first week, something like 5x 3, plus a few singles, then the second week is 5x 5, third is 5/3/1. I'll try and find it again. I will want to hit some singles at some point, so might as well see how to fit them in. I think your idea would work too. It sounds reasonable.

Thanks for the tip, too! Getting stronger every week is key, no doubt. Hopefully this time next year I'm hitting a 400 squat. We'll see.

[elijah]

Originally Posted by MikeM

Elijah, I don't remember where I read it, but Wendler did invent a variation that included singles. He did them in the first week, something like 5x 3, plus a few singles, then the second week is 5x 5, third is 5/3/1. I'll try and find it again. I will want to hit some singles at some point, so might as well see how to fit them in. I think your idea would work too. It sounds reasonable.

Thanks for the tip, too! Getting stronger every week is key, no doubt. Hopefully this time next year I'm hitting a 400 squat. We'll see.

You and me both my friend. 400 squat by end of year. Has to happen, no excuses.