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Thread: Jim Wendler's 5-3-1

  1. #41

    Jim Wendler's 5-3-1

    Quote Originally Posted by "BurgerBob":3p53a4qz
    Anyone ever tried combining 5/3/1 with EDT for assistance work? Thought it might be interesting as long as you kept to like PR zone per workout.
    Pretty sure SoonerMark did for a while.

  2. #42

    Jim Wendler's 5-3-1

    Quote Originally Posted by "BurgerBob":2k8plkaj
    Anyone ever tried combining 5/3/1 with EDT for assistance work? Thought it might be interesting as long as you kept to like PR zone per workout.
    Yes and it worked very well for me. I set up PR zones to alternate two movements over 20 minutes (tried for 10 sets of 5 reps each exercise). You could really set it up with any goal in mind. I didn't find that it Hindered recovery at all.

  3. #43
    BurgerBob
    Guest

    Jim Wendler's 5-3-1

    Cool. I think I'm gonna try it starting tomorrow. How did you do your conditioning? Did you scale back at all?

  4. #44

    Jim Wendler's 5-3-1

    I just got the 2nd edition book in the mail. The 3 day a week full body workout looks interesting. I may have to give that a go after a few more BBB cycles.

  5. #45

    Jim Wendler's 5-3-1

    ooh, that sparks my interest too. I have the original and the PL version. Guess I'll have to spring for a third book now!

  6. #46

    Jim Wendler's 5-3-1

    I've been doing this program for nearly 6 months using nothing but the free info Jim gives out on the internet. I figured it was time I showed some appreciation so I ordered the book.

  7. #47

    Jim Wendler's 5-3-1

    I shown more than enough appreciation...LOL! But, I guess I could show a bit more and add to my collection.

  8. #48

    Jim Wendler's 5-3-1

    from what I've heard the 2nd edition is pretty much the 1st edition with some new assistance stuff like the full body,rest pause and a few other things. I think I saw the full body routine in an article on T-Nation but I can't recall for sure.

  9. #49

    Jim Wendler's 5-3-1

    here is the T-Nation article. the book goes into a little more detail.

    http://www.t-nation.com/strength-training-topics/1316

  10. #50

    Jim Wendler's 5-3-1

    here is another 5/3/1 full body routine from Jim. this is pretty much the same thing that is in the book. the book just goes a little more into the assistance stuff.

    http://www.t-nation.com/free_online_...ks_big_weights

  11. #51

    Jim Wendler's 5-3-1

    Here is another 5-3-1 link
    http://blackironbeast.com/5/3/1/calculator

  12. #52

    Jim Wendler's 5-3-1

    Here is another 531 calculator.

    http://www.strstd.com/

  13. #53

    Jim Wendler's 5-3-1

    Has anyone done 5/3/1 on a cut? Just curious what you did.

    Starting April, I'll be going on maintenance calories and being on 531 makes sense, but probably sometime later in the year I'd probably go on a cut. I'd hate to start 531 only to have to bail on it later.

  14. #54

    Jim Wendler's 5-3-1

    I've been eating at less than maintenance since just after the 1st of the year. I am feeling pretty good and still getting stronger. I follow Atkins so I am low carb,high fat and moderate to high protein. on non lifting days my calories are roughly 60% fat, 30% protein and 10% carbs. on lifting days it is closer to 50%,40% 10%.

  15. #55

    Jim Wendler's 5-3-1

    Good to hear! I would probably end up going with a fairly mild cut anyway (.5 Lb/week target), so I didn't think it would be horrible.

    Have you been doing the BBB with swapping the accessories during the cut? 3 or 4 days a week? Same calories on lifting/nonlifting days or more on lifting days?

  16. #56

    Jim Wendler's 5-3-1

    Quote Originally Posted by "djc":1txl0gra
    Good to hear! I would probably end up going with a fairly mild cut anyway (.5 Lb/week target), so I didn't think it would be horrible.

    Have you been doing the BBB with swapping the accessories during the cut? 3 or 4 days a week? Same calories on lifting/nonlifting days or more on lifting days?
    yes I do BBB with swapping. I do 4 days a week. Sat/Sun,Tue/Wed. I would say my calories are probably higher on workout days closer to 2800 where on off days I am about 2300. I use This to figure out what my calorie range should be and just try to average the calories weekly. I don't stress on it much but so far am seeing decent results.

  17. #57

    Jim Wendler's 5-3-1

    Quote Originally Posted by "tcul1972":1pu576f7
    yes I do BBB with swapping. I do 4 days a week. Sat/Sun,Tue/Wed. I would say my calories are probably higher on workout days closer to 2800 where on off days I am about 2300. I use This to figure out what my calorie range should be and just try to average the calories weekly. I don't stress on it much but so far am seeing decent results.
    Very nice calculator, thanks! I had just put a spreadsheet together to do the same thing, wish I would have seen that first! Just to make the numbers work with less dramatic calorie swings on low cal days, I'm tempted to try a 3 day/week variant like the 3 day Squat/Press/Pull Full Body training variant link you posted from T-Nation. It would actually be a fairly easy transition from my current workout to that 531.

  18. #58

    Jim Wendler's 5-3-1

    I'm actually thinking next cycle I might change to an every other day workout, so a 5 week cycle instead of 4 just to see if I can boost the fat loss a little more.

  19. #59

    Jim Wendler's 5-3-1

    If you want to boost fat loss don't do 5/3/1. Focus on nutrition and some easy maintenance strength work such as Dan John's "even easier strength" (2x5) with energy system/metabolic work. Even some good ol fashioned longer intervals (1-15 minute intervals).

    I've been using longer intervals with clients success. They don't get run down and are more likely to be fresh for activity the next day.

    Not ideal to try to continually improve strength while on restricted calories. Just doesn't work well except for newbies.

    When you wanna focus on strength get some calories in and do the 54321, 12345, or *gasp* the dreaded 666 "revolutionary" mass building program lulz. Seriously though 5/3/1 is good, or Easy Strength.

  20. #60

    Jim Wendler's 5-3-1

    I'm not really trying to "boost fat loss". I'm just trying to lose small amounts of weight (1/2 pound or so a week) while still gaining strength.

    I know a few trainers (Martin Berkhan of Leangains amongst them) who have added strength to clients with weekly deficits by carb cycling, and having calorie/carb surpluses on workout days. In order to do that, the numbers work out much better if you onl 3X/week.

    Realistically any gains I'm going to make are going to be while eating at maintenance or mild deficits for the forseeable future of this year, anyway. After the challenge, I'll still be carrying more weight than I'd like, but I'm really not motivated to lose at a 2+ Lb/Week pace anymore. 3 months of that crap is enough.

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