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Jim Wendlers 5/3/1 Method

Personal Journals discussion on Jim Wendlers 5/3/1 Method, within the Members Section; Man, I'm looking at a dude who just made two pr 's in a session with good form. To me, ...


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Old 05-16-2008, 01:26 PM   #41
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Man, I'm looking at a dude who just made two pr's in a session with good form. To me, that dude, even if he needs 5 minutes in between could probably drop back down to a bit above 90 and do another couple.

NO, there is no rule that says you can only do 3 or 4 singles. You just have to plan out a cycle sort of like I describe in my other post. The way I do it would sort of be a high, med, very high, low kinda thing where you drop the numbers up and down as the intenstiy increases to allow for recovery.

BTW, I wasn't implying that you weren't using good form for those singles. I know that wasn't clear. I was reacting to your plan for next time. Singles are maybe 70 or 80% planning and the rest is thinkng and reacting on your feet. So basically you wait until you get near the max range you previously hit before you ultimately decide what is going to happen. And a pr is not necessary every time but you will find it to be very powerful at first so you are bound to see some PR's. But usually the BIG PR is saved for after a run of single where you backoff for some recovery and then do a test if you want. You of course don't have to as you will have a very good idea of where you stand and can plan things out from there. After all, the "tests" are sort of built it.

Dealifts can be very difficult for some to do more than 4 to 5 singles at most on. Im my experience I can do a bunch on week one, etc. but I am not going to tell you that you can. So they are not the best example. But read what I wrote before about how you can plan out a cycle based on your ability. Also, you can build up more work capacity on them later on as you go.

What you gotta think about is that a PR is great but just hitting one or two singles, even a max doesn't do much to cement any strength gains. The relative max can be very fleeting in that way. That is why you plan it out so that you are accumulating a lot of work ("a lot" being a very relative term!) in this heavy range over a period of several weeks.

I have about 4 different ways to run singles. This is just one of them.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-16-2008, 04:49 PM   #42
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5/16/08 DE Bench

DE Flat Bench
Barx10
95x5
115x5
135x3x9
135x15( Just For The Hell Of It)

CG Bench
155x8,8,7,6

Shoulders Are Trashed At This Point

DB Shoulder Press
60x8,5
55x5

Ugh,Horrible

Wide Grip Pull Ups
BWx6,6,5,4,

BB Curls
75x8x4

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Old 05-16-2008, 10:01 PM   #43
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E some real handy advice is these posts again mate thanks!
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Old 05-19-2008, 06:32 PM   #44
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5/19/08 DE Squat/DL

Box Squats Below Parallel
Barx10
95x5
115x5
135x10x2

Back Raises
90lbx8x4

Leg Curls
7TH Platex8x4

Power Shurgs
135x12
225x8x4

Pulldown Abs
50x20x2

Decline Abs
25lbx10x3

Barbell Holds
225x1 min 15 secs
45 secs
30 secs
30 secs
20 secs
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Old 05-20-2008, 04:04 PM   #45
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Quote:
Originally Posted by MusTGeTBiG View Post

Power Shurgs
135x12
225x8x4
Not sure what a power shurg is but it sound fun. Lol jk man. Did you really do 8 sets? Or is that 4 sets of 8?

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Old 05-20-2008, 04:35 PM   #46
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Quote:
Originally Posted by iron_worker View Post
Not sure what a power shurg is but it sound fun. Lol jk man. Did you really do 8 sets? Or is that 4 sets of 8?

IronWorker
lol..

4 sets of 8 brotha..
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Old 05-20-2008, 06:49 PM   #47
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Ah yes. I figured as much. I just write mine out the other way.

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Old 05-21-2008, 02:27 PM   #48
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5/21/08 ME Bench

ME CGBP
Barx10
95x5
115x5
135x3
155x3
175x3
195x3
210x2(was going for 3 but bombed it)
225x1
230x1
235x1

DB Rows
85x10
75x12,10,10

DB Ext
15x20
25x10

Standing Military Press
85x10x3(shoulder str is pretty weak..gotta work on theses)

BB Curls
85x12
75x10,10

Well i guess i had a OK workout wasnt the best since i am fn sick and shit,my throat and head hurt and my nose is all fd up as well..oh well..TIME TO STUFF MY FACE...
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Old 05-21-2008, 08:04 PM   #49
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Keep plugging away on those triceps and rows!

Any consideration to getting yourself a pair of bands? I'm back to a modified westside myself and the bands have a million and one uses. I just finished up with banded dips and abs pulldowns with them. I think I have a vid around here somewhere showing a couple of uses.

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Old 05-21-2008, 10:55 PM   #50
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Quote:
Originally Posted by 0311 View Post
Keep plugging away on those triceps and rows!

Any consideration to getting yourself a pair of bands? I'm back to a modified westside myself and the bands have a million and one uses. I just finished up with banded dips and abs pulldowns with them. I think I have a vid around here somewhere showing a couple of uses.
hey man thanks...

Nah,i havent thought about adding bands or anything..

there that good eh?
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