Questions New Routine v. Wendler's 5/3/1 & Seasoned Lifters

Discussion in 'Fitness & Nutrition' started by romostud22, Oct 11, 2009.

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  1. romostud22

    romostud22 New Member

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    Hi Guys! :wavey:

    I've been lifting for almost a year now. My one year anniversary comes up in about three weeks. I've gone from 253lbs to 181lbs. I owe it mostly all to you guys. That being said, I'd like to change up my routine and get stronger. I've done a bit of research here on the F & N forum, the logbooks, and I have also downloaded Wendler's ebook about the program as well. I plan on doing this for four months. I just finished reading it and have a few questions that maybe some of you guys could help me out with?

    I've decided to do a four day routine that looks like this:

    Monday:
    -Military Press
    -Dip
    -Chins
    -Tricep Pushdowns
    -Shrugs

    Tuesday:
    -Deadlift
    -Leg Curls
    -Leg Press
    -Abs

    Thursday:
    -Bench Press
    -DB Incline
    -DB Row
    -Tricep Extension
    -Shrugs

    Friday:
    -Squat
    -Leg Curls
    -Leg Press
    -Abs

    My questions are:
    -Would going in on Wednesday, Saturday, and Sunday to work on abs & do some intense cardio be counter productive? The program said to not "lift" or "train" for more than two days in a row, but I'm not sure if cardio & abs would be considered that?
    -Would doing medium cardio for 20-40 minutes each lifting day be counter productive? The program is for strength building and I'm not sure if burning extra calories doing cardio is the best idea?
    -Does this look like a pretty good schedule? Anything you guys would tweak at all?

    Sorry if these questions are dumb and what not but I just want to make sure I'm doing this right rather than just going out and straining myself and limiting my gains. Also, sorry for this post being way too big and long.

    Here's what I've read:
    http://forums.offtopic.com/showthread.php?t=4160090&highlight=531
    http://forums.offtopic.com/showthread.php?t=4261834&highlight=531
    http://forums.offtopic.com/showthread.php?t=4030045&highlight=531
    As well as reading the actual ebook.

    Link to my log:
    http://forums.offtopic.com/showthread.php?t=3981672

    Cliffs: Want to start Wendler's 5/3/1 and need some advice please.
     
  2. romostud22

    romostud22 New Member

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    Oh & as always, any help/comment/post/info is very very much appreciated
     
  3. reminisce

    reminisce OT Supporter

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    unless you're an absolute genetic freak, 7 days a week is too much. take the weekend + weds off or at least do light cardio (walking) instead of intense if you feel the need.

    what are you trying to do? put on weight or continue losing?
     
  4. romostud22

    romostud22 New Member

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    :/ besides school/work/kicking it with the bros, the gym is the only thing I have to do. I've kinda been going 7 days a week but right now I want to do what everyone says is super hard to do: gain muscle while leaning out still. I'm pretty lean I think but I can still grab onto fat on some areas of the body.
     
    Last edited: Oct 11, 2009
  5. romostud22

    romostud22 New Member

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    Anyone? Anything?
     
  6. Memor

    Memor Active Member

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    Don't go in on the interim days - you won't need it if you're squatting and deadlifting and whatnot. Do your ab accessory work on the days it tells you to. Don't change anything with the routine. Either stick to the triumvirate accessory block, or the bodybuilder block - there's no need to customize. It works, tried and true.

    Doing cardio on top is fine. Maine's been doing Prowler/sprint work along with his 5/3/1, he can chime in. Do moderate cardio on your off days if you're that antsy to get in the gym.

    Start your maxes off 10% lower and build from there, that's the most important part. AND DONT CUSTOMIZE. Give it a few waves (4 weeks each) before you evaluate whether its working or not. Don't go after a month and say MY BENCH SUX I NEED A NEW ROUTINE. 5/3/1 is the tits.
     
  7. Thomas Crenshaw

    Thomas Crenshaw New Member

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    the routine seems a bit mixed with little structure. Would you consider just keeping it to individual muscle groups each day? whatever works for you though bro
     
  8. romostud22

    romostud22 New Member

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    :bowdown::bowdown::bowdown::bowdown::bowdown::bowdown: If you're ever in Ptown, I will buy you a drink. Thx for the reply broseph.

    Well the one I posted right now is right out of the book except for going in the interim days. I'm not sure if you were referring to that, or to what I've been doing.
     
  9. romostud22

    romostud22 New Member

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    Thx for the bro's who posted. I did my first day. Feels good man!
     
  10. Memor

    Memor Active Member

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    Also forgot to add - remember on your last set you're going for as many reps as you can - but not to failure. If you grind out a rep and are 50/50 if the next one will go - rack the bar. Also, some days, you'll just feel beat up; just do the prescribed reps and leave it at that. Don't always need to be setting rep PRs. If you learn to listen to your body, especially doing this 4 days a week, you'll be golden.
     
  11. Blade

    Blade Time to swolercize

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    QFT
     
  12. Blade

    Blade Time to swolercize

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    The link you posted of a thread I did was the OTHER book Jim did on training three days a week. The 5/3/1 is slightly different. If you haven't yet, pick up the book. Its defiantly worth having. I think they even have a hard copy out now.
     
  13. romostud22

    romostud22 New Member

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    Got it. Thx. Like yesterday, I was barely able to put up my last set on Military press. So I just did what the book said to do.

    Ooops, My bad. I linked your thread as a source of where I started searching and info that I got. I downloaded the ebook.
     
  14. Blade

    Blade Time to swolercize

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    I was confused too at one point.

    it might be worth to drop your numbers a little bit too
     
  15. Memor

    Memor Active Member

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    If your first week you're having trouble hitting the prescribed reps, use a lower max in your calculations.
     
  16. romostud22

    romostud22 New Member

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    Noted. That's what I'm going to do. I'm going to drop my max by 15 lbs.

    Got it :) Thx broseph!
     
  17. Blade

    Blade Time to swolercize

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    Take 90% of what you think your 1RM is. Your 1RM is going to vary so much anyway just use a percentage of what you think it might be. After each phase I add 5-10lbs to each lift respectively and still use 90% of that number.
     
  18. knucks

    knucks Active Member

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    and don't be like me and go 8 weeks without deload.
     
  19. romostud22

    romostud22 New Member

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    Right. I think the book says to add 5 lbs to upper body and 10lbs to lower body to the 1RM Max, not each lift right? So if my squat working max is 265, then I would add 10lbs to that and then take the respective percentages as my work weight?

    Aren't you supposed to do a deload on the 4th week of each cycle? :eek4::eek4: 8 weeks without a deload is like beast mode.
     
  20. Blade

    Blade Time to swolercize

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    Yeah, add the 10 to the 265 and take your percentage. You'll learn your body after a few phases. There have been some where I was desperately needing the deload and others where I didn't think I needed it.
     
  21. romostud22

    romostud22 New Member

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    I mean I kinda understand what the deload does, but I have never really taken one before. What does it exactly do for your body? Sorry for the kinda dumb questions. I just wanna know what to expect & whatnot.
     
  22. Memor

    Memor Active Member

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    just lets you recover. If you're going heavy compound lifts 4x/week for 3 weeks in a row and going to rep maxes on every last set...you'll start to feel it. Just keeps you moving.
     
  23. romostud22

    romostud22 New Member

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    Ahhh, I dig it. Thx broseph. I appreciate it.
     
  24. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    what do you guys think regarding the 5/3/1 vs. rippetoe? is one better than the other?
     
  25. grimstone

    grimstone magic murda bag OT Supporter

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    the programming in rippetoe is for beginners. starting strength routine would bury anyone that had any kind of strength. 5/3/1 loading is not as aggressive
     
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