IronGarm

IGX "...overflowing with foulmouthed ignorance."
It is currently Sun May 26, 2013 2:05 am

All times are UTC




Post new topic Reply to topic  [ 19 posts ] 
Author Message
 Post subject: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 3:52 pm 
Offline
Lifetime IGer
User avatar

Joined: Fri Feb 04, 2005 11:26 pm
Posts: 15793
http://www.t-nation.com/readArticle.do?id=4154581

Quote:
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?

"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.

In the original 5/3/1 Manual, the weeks look like this:

Week 1: 3 x 5 reps

Week 2: 3 x 3 reps

Week 3: 3 x 5, 3, and 1 rep

Week 4: Deload

In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:

Week 1: 3 x 3, plus a few singles

Week 2: 3 x 5 only perform requisite reps

Week 3: 3 x 5,3,1, plus a few singles

Week 4: Deload

This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.

Thus, it allows for more overall recovery."


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 4:42 pm 
Offline
Lifetime IGer
User avatar

Joined: Wed Nov 01, 2006 5:39 pm
Posts: 12299
Location: Tipping cows in fields Elysian
before i bought the book, i read some post where a guy did 3,5,1. I ran it like that for a month and it worked pretty good. i added pause squat doubles instead of singles. that worked even better for me.

_________________
Gary John wrote:
Box jumps are the best thing you can do if you are a 325# lineman. Builds character.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 4:53 pm 
Offline
Sergeant Commanding
User avatar

Joined: Wed Jan 05, 2005 5:46 pm
Posts: 5922
Location: TX
=D> =D> =D>

The mod is great, but intuitive in gear or not once you have some training experience.

Week 1 after a backoff you will feel great physically but a bit loose in the groove. The weight will feel heavy. This is your body playing Jedi mind games. Your body wants to sit on the sofa surfing the net looking for absolution form Paleo Diet transgressions, not push and pull heavy weights. Ignore it.

Week 2 you just need to get the work in. 3 sets of 5 at an RPE of 8 or so does a lot of things. Summary of them is you are stronger for week 3. If using gear good week to skip it. Speed work works well here too.

Week 3 you may feel a bit off or not so good warming up. See Jedi trick above. Repeat ramp ups until you feel better and are thinking of Pizza. Go hard and hit the singles and even some down sets. You have next week off.

Week 4. A BACK OFF IS A WEEK TO DO LESS. LESS MEANS NOT AS MUCH AS ANY PREVIOUS WEEK IN VOLUME, INTENSITY, OR CONDITIONING.

_________________
"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

"He who has a why to live for can bear almost any how." Friedrich Nietzsche


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 5:19 pm 
Offline
Gunny

Joined: Fri Jul 09, 2010 2:34 pm
Posts: 706
Good stuff. One thing I've been struggling to figure out is when it's Jedi mind games and when I'm expecting unrealistic things out of myself. I think it might be a little of both, in that I have this problem when I train on Saturday mornings (no hijinks on Friday night, but I usually train after work) and that's my "one heavy set" or "a few heavy singles" day. A little bit of Jedi nonsense, a little bit of morning coldness, and a little bit of over-ambitious programming leads to a lot of trouble.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 5:38 pm 
Offline
Sgt. Major
User avatar

Joined: Mon Nov 20, 2006 10:11 pm
Posts: 3854
So, to sum it up in the simplest possible terms...???

Week 1: Heavy
Week 2: Medium
Week 3: Very Heavy
Week 4: Light

Seems like I've been reading that for years, but I just don't FOLLOW IT.

Maybe this is why I keep hitting the wall.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 5:53 pm 
Offline
Lifetime IGer
User avatar

Joined: Wed Nov 01, 2006 5:39 pm
Posts: 12299
Location: Tipping cows in fields Elysian
Kazuya Mishima wrote:
So, to sum it up in the simplest possible terms...???

Week 1: Heavy
Week 2: Medium
Week 3: Very Heavy
Week 4: Light

Seems like I've been reading that for years, but I just don't FOLLOW IT.

Maybe this is why I keep hitting the wall.



that might be an over-simplification...and therefore unassailably true.

_________________
Gary John wrote:
Box jumps are the best thing you can do if you are a 325# lineman. Builds character.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 6:00 pm 
Offline
Sergeant Commanding
User avatar

Joined: Wed Jan 05, 2005 5:46 pm
Posts: 5922
Location: TX
tzg wrote:
Good stuff. One thing I've been struggling to figure out is when it's Jedi mind games and when I'm expecting unrealistic things out of myself. I think it might be a little of both, in that I have this problem when I train on Saturday mornings (no hijinks on Friday night, but I usually train after work) and that's my "one heavy set" or "a few heavy singles" day. A little bit of Jedi nonsense, a little bit of morning coldness, and a little bit of over-ambitious programming leads to a lot of trouble.



Wendler's undulating periodization model works great for medium to higher level athletes. If you are going along a more linear progression a GUIDLINE is whatever you jump form week 1 to 2, you will get about half that jump to week 3. So on week 1 if you come in and do 315x5 as your top set, and week 2 you hit 365x5, you probably don't have much of a shot at 405x5, unless you have done it befroe and are just starting back. 385x5 is be better. Consisntency of training is important here. Once you are training consistently your cycles will be more tightly grouped.

i.e
315
365
385
bo
335
375
395
bo
335
385
405
etc.

_________________
"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

"He who has a why to live for can bear almost any how." Friedrich Nietzsche


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 6:35 pm 
Offline
Sergeant Commanding

Joined: Fri Jun 06, 2008 1:17 pm
Posts: 6667
powerlifter54 wrote:
315
365
385
bo
335
375
395
bo
335
385
405
etc.


Another interesting cycle variation:

sumodeadlift high pulls
fly-through-the-air pullups
deadlift 200 pounds

handstand pushups
ghr situps till rhabdo
deadlift 700 pounds

I've run this cycle. It works pretty good but you might not hit the 700 deadlift right away. Give it a few months.

_________________
Billy Mimnaugh wrote:
You're a cunt and a dummy.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 6:58 pm 
Offline
Top
User avatar

Joined: Tue Apr 10, 2007 6:14 pm
Posts: 1812
protobuilder wrote:

Another interesting cycle variation:

sumodeadlift high pulls
fly-through-the-air pullups
deadlift 200 pounds

handstand pushups
ghr situps till rhabdo
deadlift 700 pounds

I've run this cycle. It works pretty good but you might not hit the 700 deadlift right away. Give it a few months.


That same cycle got me to a sub 15 minute 5k while doing no running.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 7:09 pm 
Offline
Sergeant Commanding

Joined: Fri Jun 06, 2008 1:17 pm
Posts: 6667
The Nightman wrote:
That same cycle got me to a sub 15 minute 5k while doing no running.


Thanks. The beauty of it is, it will make anyone better at anything all the time.

_________________
Billy Mimnaugh wrote:
You're a cunt and a dummy.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 7:13 pm 
Offline
Sergeant Commanding
User avatar

Joined: Wed Jan 05, 2005 5:46 pm
Posts: 5922
Location: TX
protobuilder wrote:
powerlifter54 wrote:
315
365
385
bo
335
375
395
bo
335
385
405
etc.


Another interesting cycle variation:

sumodeadlift high pulls
fly-through-the-air pullups
deadlift 200 pounds

handstand pushups
ghr situps till rhabdo
deadlift 700 pounds

I've run this cycle. It works pretty good but you might not hit the 700 deadlift right away. Give it a few months.


You have to do the 200lb deadlifts with a heart rate of 136-154 while manufacturing a turd with the consistency of kryptonite.

_________________
"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

"He who has a why to live for can bear almost any how." Friedrich Nietzsche


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 7:48 pm 
Offline
Lifetime IGer
User avatar

Joined: Fri Feb 04, 2005 11:26 pm
Posts: 15793
While doing SRG (Shitting For Regular Guys) I noticed that on days when I took my fiber (in any form, chia seeds, flax meal, or metamucil) my HR was around 93 when making a monkey tail.

On days I had to work it out, it spiked to 145.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 7:58 pm 
Offline
Staff Sergeant

Joined: Mon Dec 08, 2008 3:53 pm
Posts: 398
I have to see what kind of percentage Wendler wants you to use for the singles.

Smart man, but his advice to continue pressing if you have shoulder pain is pretty ridiculous though. I think he loves upright rows too, which anyone that know anatomy knows that is one ofthe worst exercises for your shoulders. Anyway, there is more gold than shit when it comes to Wendler.


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Tue Nov 02, 2010 8:30 pm 
Offline
Anal CumDumpster

Joined: Tue Feb 10, 2009 6:57 pm
Posts: 2912
Shaf,

You really have a woody for Wendler don't you?

Rant


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Wed Nov 03, 2010 2:00 pm 
Offline
Sgt. Major

Joined: Mon Mar 23, 2009 6:59 pm
Posts: 3439
Location: Somewhere else
I may be trying the PL variation in the new year. Either that or Puetz' modified Smolov sisters...


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Wed Nov 03, 2010 4:24 pm 
Offline
Sergeant Commanding
User avatar

Joined: Wed Jan 05, 2005 5:46 pm
Posts: 5922
Location: TX
Quack Attack wrote:
I may be trying the PL variation in the new year. Either that or Puetz' modified Smolov sisters...


More Wendler, less cowbell.

_________________
"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

"He who has a why to live for can bear almost any how." Friedrich Nietzsche


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Wed Nov 03, 2010 4:45 pm 
Offline
Sgt. Major

Joined: Mon Mar 23, 2009 6:59 pm
Posts: 3439
Location: Somewhere else
powerlifter54 wrote:
Quack Attack wrote:
I may be trying the PL variation in the new year. Either that or Puetz' modified Smolov sisters...


More Wendler, less cowbell.

Alrighty then!


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Sat Nov 06, 2010 10:17 pm 
Offline
Top
User avatar

Joined: Sun Jan 02, 2005 2:29 pm
Posts: 1334
Quote:
Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?

"I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:

Week 1:

Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

Week 2:

Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

Include three days of hard conditioning (hill sprints) on nonconsecutive days.

That's it.

I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger, and in better shape faster — and for longer — because there's so much less potential for burnout."


What's with the leg press?


Top
 Profile  
 
 Post subject: Re: 531 for Powerlifting Variant
PostPosted: Sat Nov 06, 2010 10:42 pm 
Offline
Sgt. Major

Joined: Mon Mar 23, 2009 6:59 pm
Posts: 3439
Location: Somewhere else
Trip wrote:
What's with the leg press?

My guess is for hypertrophy purposes while sparing the lower back fatigue.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 19 posts ] 

All times are UTC


Who is online

Users browsing this forum: No registered users and 9 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to: