Eric Cartman's Old School Back to Basics Ultra-Mega-Mega Training Log!!!!

[Eric Cartman]

Get your assistance work in. It's good to see you have an idea for what you want to do - but do you know why you are doing it?

Well I just plugged in the numbers and followed the template.

But I guess the "WHY" of this routine is that its based on periodization, each week has a different purpose. Week 1 will start light and build some reps in, and then Week 2 and 3 you are pushing harder and trying to break your personal records.. then you get to deload in week 4.

I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..

[Eric Cartman]

Like Wendler suggests, just pick a couple each day that will make the routine more well rounded and balanced. Also, pick assistance lifts that will help the main lifts. At the very least I'd do a posterior movement after the squats (stiff-legged deadlifts are my choice), a rowing movement after the bench, and another pull after the presses (could be a chin-up or even a curl).

Yes, this was my plan. Adding curls and rows on those bench and press days,... after the squat, I was planning to add calf lift and hyper-extensions, but lunges or leg press might be an option here also.

I want to add chin-ups, but I can only do sets of 3-4 right now, and that might not be what he had in mind with assistance work, since I'd be going to failure on these types of sets...

[Eric Cartman]

Off Road is right. All I have read, Wendler suggests the main movements when assistance can't be done. Wendler does crazy assistance every time he enters the gym. You'll love the 5 3 1 if you've never done it (my favorite routine). I will say this though I get hurt on this routine so much I stopped it for a while. My auto regulation on the last "go all out set" sucks, so I push until I die. Good Luck though and bump those lifts up!

Thanks for the encouragement... the more people that comment on this journal, the better! Might need your advice in the weeks to come..

[Bako Lifter]

Just to give an idea, I do something like this:

Bench 5/3/1, incline 4 x 10, rows
Deadlift, Olympic lifts, gymnastics
Press 5/3/1, close grip 4 x 10, pull ups
Squat 5/3/1, stiff leg deads 4 x 10, abs

Main lift is 5/3/1 style, next is 4 x 10, next is usually body weight with no set rep scheme.

[Off Road]

I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..

Yes! This is a much better plan.

Just for kicks, I'll share a Hardgainer secret with you.
On the 5s week, only do the required reps plus a couple of more if they are very easy.
On the 3s week, do the required reps plus a few more as long as you stay away from failure.
On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
Then deload and start over.

[Eric Cartman]

Yes! This is a much better plan.

Just for kicks, I'll share a Hardgainer secret with you.
On the 5s week, only do the required reps plus a couple of more if they are very easy.
On the 3s week, do the required reps plus a few more as long as you stay away from failure.
On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
Then deload and start over.

Excellent!

Can't wait to start this routine...

[Off Road]

One last item, have you seen the new full-body template? It is pretty awesome!

Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps

Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows

Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

Notes:
• Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.
• You can structure the training however you see fit but this template is probably the best I’ve trained with.
• I’ve been doing this since type of split since my accident.
• This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.
• I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.
• Eat. Sleep. Mate. Defend.

-Jim Wendler

[Eric Cartman]

Thanks Off-Road and Bako Lifter for the extra templates!

I think that for now I will start with the main lifts + some light assistance work. If my body is recovering very easily and I'm not stalling on the main lifts, I can always add more assistance work later, like the Boring But Big or Triumvirate from Wendler's book.

But the last thing I want to do in the beginning is over-training.. that was my downfall the last time around.

Eric

[Eric Cartman]

5-3-1 Week 1

Military Press
30x5
45x5
50x3
55x5
65x5
75x5

Seated Curls
45x10
45x10
45x10
45x10
45x10

Comments
We have begun!

[Off Road]

Good start and good luck.

[Eric Cartman]

Good start and good luck.

Thanks, much appreciated!

5-3-1 Week 1

Deadlift
55x5
70x5
85x3
90x5
105x5
120x5

Incline Sit Ups
1x10
1x10
1x10
1x10
1x10

[thecityalive]

Given your volume for accessory, how do you feel at the end of your work outs?

[Eric Cartman]

Given your volume for accessory, how do you feel at the end of your work outs?

I feel okay so far.. I'm sure it will get harder in week 2 + week 3,...

Do you think I'm not doing enough assistance work? I can always add more on the next cycle...

[Eric Cartman]

5-3-1 Week 1

Bench Press
55x5
70x5
85x3
90x5
105x5
120x5

Seated Cable Row
75x10
75x10
75x10
75x10
75x10

[Off Road]

Do you think I'm not doing enough assistance work? I can always add more on the next cycle...

No. Given your past history, I think you are starting off just fine on your assistance lifts. For you, the fewer the better. Focus on the main lifts and reap the benefits those bring.

[thecityalive]

Liking the numbers so far. That was more an introspective question for you. I think what you are doing is sufficient.

[Eric Cartman]

Good... glad we are on the same page.

[Eric Cartman]

5-3-1 Week 1

Squat
55x5
70x5
85x3
90x5
105x5
120x5

Leg Curl
40x10
40x10
40x10

Calf Lifts
70x10
70x10
70x10

[Eric Cartman]

5-3-1 Week 2

Military Press
30x5
45x5
55x3
60x3
70x3
80x4

Seated Curls
50x10
50x10
50x10
50x10
50x10

[Off Road]

Nice, got a couple of extra easy reps?

[Eric Cartman]

Nice, got a couple of extra easy reps?

Yeah, I could have gone for more but I'm saving it for week 3...

[Eric Cartman]

5-3-1 Week 2

Deadlift
55x5
70x5
85x3
100x3
110x3
125x3

Weighted Sit-up
10x10
10x10
10x10
1x10

Comments
Is there maybe an easier way to warm-up the deadlift? A bit awkard loading small plates and trying to deadlift with them. Maybe rack pulls?

[Eric Cartman]

5-3-1 Week 2

Bench Press
55x5
70x5
85x3
100x3
110x3
125x3

Seated Cable Row
90x10
90x10
90x10
90x10
90x10

[Eric Cartman]

5-3-1 Week 2

Squat
55x5
70x5
85x3
100x3
110x3
125x3

[Eric Cartman]

5-3-1 Week 3

Military Press
30x5
45x5
55x5
65x5
75x3
85x3

Seated Curls
55x10
55x8
50x8
45x8
45x8