The 5/3/1 Discussion Thread

itsallaboutheL · 28-10-2009 01:14AM

the drifter wrote: »

your about as qualified as a slut is to preach at a monastery when it comes to telling people there heading for trouble with there training...

PMS Drifter?

Do as i say not as i do.....

the drifter · 28-10-2009 01:43AM

itsallaboutheL wrote: »

PMS Drifter?

Do as i say not as i do.....

quite you........

Magic Eight Ball · 04-11-2009 10:27PM

Hanley wrote: »

Wendler's in seriously good shape;

**** me! Wendler looks savage!!
I've only seen a few pics of him, but never that lean! Serious respect.

The guy to the right.. I dunno.. :P

Inspector Coptoor · 09-11-2009 12:22PM

Really enjoyed the Seminar with Big Jim yesterday and he cleared up a a couple of questions i had on the 5/3/1.
Bought a hard copy of the book and got it signed.
turn out wasnt great, but it was definietly worth the money.
very honest guy who cuts straight through the bull**** and tells it like it is.

dave80 · 09-11-2009 08:14PM

ive justed decided 531 is not for me, after 4 cycle my bench, squat and press has gone to sh*t i dont think i was getting enough outta one top set of a heavy weight, goin back to 3 x 5 this week, it never really let me down, as the saying goes 'if it aint broke'

VIS VIRES · 09-11-2009 09:55PM

dave80 wrote: »

ive justed decided 531 is not for me, after 4 cycle my bench, squat and press has gone to sh*t i dont think i was getting enough outta one top set of a heavy weight, goin back to 3 x 5 this week, it never really let me down, as the saying goes 'if it aint broke'

Yeah i found the same happened to me so i quit it after 5 cycles.I think it lacks a little in intensity and volume...

kevpants · 09-11-2009 10:18PM

I personally think people don't give this enough time. You will be well below your PR's in the first few cycles. I dunno why, you just will be. I tried to explain it to Hanley when he was on it because he was pretty distraught. I couldn't put words around it but all I knew is I set competition PR's on it.

I'm on cycle 10 next week and I'm really making progress. I think 5/3/1 is a great training system as a base. If you want to cycle different program in there for different lifts every now and again I see no problem with that but as a constant I plan on leaving this in place.

Too many people who have been training like 2 years (like me) have done like 7 different programs. Like.

Like.

PeakOutput · 10-11-2009 12:35AM

started this today as much as a weak skinny basterd can start it i guess

only thing in thinking about is adding in some sort of core super set to the end of each workout any particular problems to doing this?

celestial · 10-11-2009 12:40AM

Trevor Coulahan wrote: »

**** me! Wendler looks savage!!
I've only seen a few pics of him, but never that lean! Serious respect.

The guy to the right.. I dunno.. :P

Looks savage alright.

See where building muscle without getting fat got him. Joke, joke :pac:

colman1212 · 10-11-2009 08:15PM

Just a quick question about this workout.
I noticed the strength workout has far less exercises than the bodybuilding workout. How does this make sense? Would you not get stronger doing the bodybuilding workout than the strength workout as it seems your doing a lot more work?

Inspector Coptoor · 11-11-2009 12:05PM

colman1212 wrote: »

Just a quick question about this workout.
I noticed the strength workout has far less exercises than the bodybuilding workout. How does this make sense? Would you not get stronger doing the bodybuilding workout than the strength workout as it seems your doing a lot more work?

not necessarily.
you have to remember that a lot of these bodybuilders are on steroids and are able to workout harder for longer with less recovery time.

the 5/3/1 programme works.
I'm on cycle 5 and have seen some good gains and the great thing about it is that its so structured.

Its not something you have to do indefinitely. change it up for a few weeks and then go back to it again but i find it great anyway

Dan@IPG · 12-11-2009 04:02PM

I have 9 hardcopy 5/3/1 books left if anyone wants to own the real deal. I will not ship them, but you can come in to informed performance to pick yours up.

Captain Furball · 12-11-2009 04:17PM

Dan@IPG wrote: »

I have 9 hardcopy 5/3/1 books left if anyone wants to own the real deal. I will not ship them, but you can come in to informed performance to pick yours up.

What planet is your shop on?

Catenaccio! · 12-11-2009 04:25PM

Dan@IPG wrote: »

I have 9 hardcopy 5/3/1 books left if anyone wants to own the real deal. I will not ship them, but you can come in to informed performance to pick yours up.

How much?

justsomebloke · 12-11-2009 04:28PM

Catenaccio! wrote: »

How much?

and are they signed

Inspector Coptoor · 12-11-2009 04:30PM

mine is!
Some autograph, i have to say.
No "best wishes", that's for sure

Dan@IPG · 12-11-2009 04:42PM

informed performance
unit 5 tolka industrial estate
ballyboggan road
glasnevin
dublin 11

5/3/1 books are €25 ... mention boards.ie and i'll give you €5 off

no, they're not signed ... if you want a signed copy, come see Jim next year when we have him back in Dublin

Captain Furball · 12-11-2009 04:45PM

Dan@IPG wrote: »

informed performance
unit 5 tolka industrial estate
ballyboggan road
glasnevin
dublin 11

5/3/1 books are €25 ... mention boards.ie and i'll give you €5 off

no, they're not signed ... if you want a signed copy, come see Jim next year when we have him back in Dublin

Ah very good.

itsallaboutheL · 12-11-2009 04:45PM

Dan@IPG wrote: »

informed performance
unit 5 tolka industrial estate
ballyboggan road
glasnevin
dublin 11

5/3/1 books are €25 ... mention boards.ie and i'll give you €5 off

no, they're not signed ... if you want a signed copy, come see Jim next year when we have him back in Dublin

I have to say that video of you doing the hill sprints is pure gold!

Dan@IPG · 12-11-2009 05:07PM

itsallaboutheL wrote: »

I have to say that video of you doing the hill sprints is pure gold!

So you saw how supremely fast I am.

itsallaboutheL · 12-11-2009 05:29PM

Dan@IPG wrote: »

So you saw how supremely fast I am.

fucking rocket

Dan@IPG · 12-11-2009 05:32PM

itsallaboutheL wrote: »

fucking rocket

Can I blame the slippery slope and crappy shoes and the fact that I was drunk? Or should I just stick to the fact that I am terribly unathletic and completely detrained?

itsallaboutheL · 12-11-2009 05:36PM

Dan@IPG wrote: »

Can I blame the slippery slope and crappy shoes and the fact that I was drunk? Or should I just stick to the fact that I am terribly unathletic and completely detrained?

Most people get faster when drunk.....:pac:

Detrained.. i like that, can i use it?

Dan@IPG · 12-11-2009 05:46PM

itsallaboutheL wrote: »

Most people get faster when drunk.....:pac:

Detrained.. i like that, can i use it?

It's a word we (Will came up with it) use regularly, so ... permission granted. We use it when someone was once fit but has done little to nothing for a while and thus has lost the ability to perform. (Compared to someone who may be untrained: someone never fit for the desired performance to begin with.)

Yes, I used to be "in shape" ... in a shape other than round.

Sangre · 14-11-2009 07:48PM

I haven't read all the thread so forgive me if I missed it. Does anyone have a good assistance programme they use? I'm planning on doing the 4 day job. As much free weights as possible would be ideal. Thanks.

Edit: I haven't really been in gym in over two months as I no longer have a car. I'm not sure about doing squats one day a week...bit of a change from 3! Although I did squats today and it felt good to be doing some reps for a change at the last set. I think I will try this for 5 months and see how I get on. My very conservative 90% max for this is just over bodyweight....pathetic! So annoyed about that gap.

Inspector Coptoor · 14-11-2009 08:34PM

Assistance exercieses i use on the 5/3/1

Bench
5 x 15 DB Rows
5 x 10 DB incline Press

Deadlift
5 x 12 good mornings (max weight of 60kg here according to wendler)
5 x 10 hanging leg raises
5 x 10 back extensions

Squat
5 x 10 @ 60% of squat 1rm
5 x 10 DB lunges

Overhead Press
5 x 5 Seated DB shoulder Press with heaviest DBs i can manage
5 x 10 lateral raises
5 x 10 front raises

hope this helps.

as for only squatting one day a week, yeah, it seems weird but just try it for a while and see how you get on.
I find it good.

Sangre · 16-11-2009 08:52PM

Thanks.

So the squats assistance is basically loads of squats? I've seen it in other assistance programmes but it seems odd!

Inspector Coptoor · 16-11-2009 10:14PM

it doesnt have to be, that's just what i do like.

You could do 5 sets of 10 of any of the following
60% squats
Lunges
Leg Press
Bulgarian Split Squats
RDLs
the choice is yours.

Magic Eight Ball · 16-11-2009 10:31PM

Sangre wrote: »

Thanks.

So the squats assistance is basically loads of squats? I've seen it in other assistance programmes but it seems odd!

I've been doing SLDL's on my squat days.

Sangre · 16-11-2009 11:17PM

I think I'll do something like this:

OP
Chin
Dip

Deadlift
Good morning
Hanging raise

DB Bench (westwood seem to never have a free bench)
DB row
DB incline

Squat
SLDL
Lunge

I had a brief workout today (overhead press). I quite liked it! Its a nice change not having to face a heavy ass squat every workout.

The 5/3/1 Discussion Thread

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