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Thread: Wendler 5/3/1 "Boring but Big" question.

  1. #1
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    Wendler 5/3/1 "Boring but Big" question.

    I'm starting up Wendler's 5/3/1 "Boring but Big" variation, and I was wondering if the weight used for the assistance work for the main lift (which is just a 5x10 of the same lift at 50% 1RM) remains constant for the 4 week mesocycle. You would then increase the weight for these lifts at the beginning of the next mesocycle when your 1RM is increased. Is this correct?
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  2. #2
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    Quote Originally Posted by manowar669 View Post
    I'm starting up Wendler's 5/3/1 "Boring but Big" variation, and I was wondering if the weight used for the assistance work for the main lift (which is just a 5x10 of the same lift at 50% 1RM) remains constant for the 4 week mesocycle. You would then increase the weight for these lifts at the beginning of the next mesocycle when your 1RM is increased. Is this correct?
    It's based off of 50 percent of your 1rm. After 4 weeks, your 1rm increases. So yes, you would increase the weights for those lifts at the beginning of each new cycle.
    Starting weight:177
    Weight:223
    Height:6'1"
    Starting bench:135x3
    Bench:225x9/270x2
    Starting squat:185x3
    Squat:405x1
    Starting deadlift:250x1
    Deadlift:405x1
    1 year and 6 months of hardwork, bitchezzz

  3. #3
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    Thanks.
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  4. #4
    Senior Member barryisawinnah's Avatar
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    yup yup, don't be afraid to use lower then the 50% though if you need to

  5. #5
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    Thanks. I've been ok at 50% so far, but cranking out those last couple reps in sets 4 and 5 gets tough, and you definitely feel it for a couple of days. I'm feeling legs, back and chest right now, today was a rest day, but deadlift day is tomorrow.
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  6. #6
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    I did this for a few weeks a while bacl. its def harder then it seems on paper. I kept the weight the same for bench and then put my feet up for the next mini cycle.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

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    1050, 840, 715. Total: 2605

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