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ChickenLegs83
05-18-2009, 03:19 PM
As I'm sure this isn't the first, or last, thread on 5-3-1, I ask for your guys' patience.

I've used WSB before, so I understand understanding a program correctly is the biggest part of its effectiveness (given 100% effort is given @all times).

Any-ho, from my research, I found the following wave guide:

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Is this correct?

When I have the $ next month, I'm going to buy Wendler's manual (I do want to support our pling community), but until then, I'll need guidance from experienced members here.

Thanks in advance.

Stew
05-18-2009, 05:00 PM
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Is close to correct, but Jim reccs doing the 10% jumps instead of 5% jumps.

Week 1. 3x5, 65, 75, 85
Week 2. 3x3, 70, 80, 90
Week 3. 5,3,1 75, 85, 95
Week 4. Deload 3x5. 40, 50, 60

1. Please do buy the book.
2. On my 3rd week right now, my bench and MP are both hitting 8-9 reps on the last set. Squats/deads usually 1-3 reps over on last set. Deads for reps is strange after only ever really performing singles.

ChickenLegs83
05-18-2009, 05:12 PM
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Is close to correct, but Jim reccs doing the 10% jumps instead of 5% jumps.

Week 1. 3x5, 65, 75, 85
Week 2. 3x3, 70, 80, 90
Week 3. 5,3,1 75, 85, 95
Week 4. Deload 3x5. 40, 50, 60

1. Please do buy the book.
2. On my 3rd week right now, my bench and MP are both hitting 8-9 reps on the last set. Squats/deads usually 1-3 reps over on last set. Deads for reps is strange after only ever really performing singles.

Thanks for the info, bro.

My powerlifting mentor first showed me WSB training from the videos, so I know it's important to buy the materials.

So, you are hitting 8-9 reps on bp/mp 85%+ of your 1RM?

vdizenzo
05-18-2009, 05:35 PM
Make sure to take 10% off your max before you calculate your numbers. That's an important feature many miss because they do not buy the book. Just looking out for you. Don't forget to buy the book when you can. It's worth it.

ChickenLegs83
05-18-2009, 05:57 PM
Make sure to take 10% off your max before you calculate your numbers. That's an important feature many miss because they do not buy the book. Just looking out for you. Don't forget to buy the book when you can. It's worth it.

Thanks, big man. :thumbup:

ChickenLegs83
05-19-2009, 01:29 AM
****, did I fail miserably today.

I was already to start 5-3-1 today and then my conditioned WSB training switch got turned on and I hit a DE SQ/DL session.

I guess there won't be any 5-3-1 for me.

Stew
05-19-2009, 01:34 AM
Thanks for the info, bro.

My powerlifting mentor first showed me WSB training from the videos, so I know it's important to buy the materials.

So, you are hitting 8-9 reps on bp/mp 85%+ of your 1RM?

Yeah. I went really conservative on MP and a little less on BP. Today was 5/3/1 for MP and I hit 9 again on the last set.

DL tomorrow, need to get some sleep in but I'm a bit excited. I love deadlifting.

ChickenLegs83
05-19-2009, 01:49 AM
Yeah. I went really conservative on MP and a little less on BP. Today was 5/3/1 for MP and I hit 9 again on the last set.

DL tomorrow, need to get some sleep in but I'm a bit excited. I love deadlifting.


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getting there
05-19-2009, 06:28 AM
It was week 3 of my second wave yesterday for MP's and I hit 180x4. It was a struggle but I am still getting my form down on them since I pretty much neglected them my whole weightlifting career. But like Vince said above remember to take 10% off your maxes before you start, and buy the book, it is chock full of info.

Ron C
05-19-2009, 08:44 AM
Yeah, BUY it. Don't steal it off the internet. I hate that. Wendler put a lot of effort into writing it and deserves to be compensated.

Let me say that I'm not suggesting anyone here would do the bit torrent thing. Just a mini-rant.


PS. Part of me is mad because I'm an idiot who doesn't know how half the internet works. I don't get Facebook or MySpace or Twitter or any of it?!

Guido
05-19-2009, 09:12 AM
I love this 5-3-1. I'm on my 5th wave of it now. My first wave back in January I hit 330x8 on squat. Last night I hit 375x7 after having deadlifted heavy 2 days before, otherwise I could have had 8. That's a 45 lb jump for the same number of reps in 5 months! Gotta love it.

KoSh
05-19-2009, 10:21 AM
I just bought the book, looking to get into the 5-3-1 after a few more weeks of cutting and using WS4SB.

Really excited about it. I'm at school (substitute teacher) right now though and I can only DL the book once, so I can't open it here.

Ahhh! Tonight can't come fast enough :)

KoSh
05-19-2009, 04:24 PM
I just read the whole thing (one sitting) and damn. AWESOME read.

Got a new sig out of it too :)

bladelol
05-19-2009, 08:21 PM
I'm on my second run of it.

Im back on week 1 again. Last month for DLs on week 1 I did 315x15, this month I did 315x22. Solid program, looks like I'll stick with it for a LONG time.

KoSh
05-20-2009, 09:13 AM
So I'm in the process of setting my program up (want to start it next week)

And using the Boring But Big template looks tempting...

But I was thinking of modifying it, and I know he says to do whatever feels right, but I was wondering what people thought of this:

On DL day, make a light squat assistance work.

On Squat day, make a light DL/RDL assistance work.

On Bench day, make a light Military Press assistance work.

On MP day, make a light bench press assistance work.

I like the idea of being under the bar and pulling 2x per week and that looks good from that aspect...

Bad idea?