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GameofInches
02-19-2009, 04:11 PM
I typically train 3 days a week. 1 Day for events, 1 day for back/legs and 1 day for shoulder/Tris. Each week I alternate exercises. This works out pretty well for me. However, I tend to fall into the slump of training in too low rep ranges for too many weeks and burn out. I never have lighter weeks that build up to a heavy week.

So, I have heard some great things about Jim Wendler's 5/3/1 routine. What I think I will do is go with his basic layout for reps and sets...

Week 1. Warmup, 75%x5, 80%x5, 85%x5
Week 2. Warmup, 80%x3, 85%x3, 90%x3
Week 3. Warmup, 75%x5, 85%x3, 95%x1
Week 4. (deload) - 60%x5, 65%x5, 70%x5
On the last set you can do as many reps as you can.

And I will add in supplimentary exercises during each workout and train them in various rep ranges. I will test my new 1RM on the 3rd week and then base my next meso cycle on the new 1RM.

robert da strongman
02-19-2009, 04:13 PM
how many days a week?

and what does the 5-3-1 stand for....


what are your goals?

tjoe
02-19-2009, 04:35 PM
how about instead of the deload week you use 60% of your 1rm for 10 sets of 10? That will really cram in some volume and feed those muscles some much needed nutrients.

GameofInches
02-19-2009, 04:41 PM
how many days a week?

and what does the 5-3-1 stand for....


what are your goals?

Well I would do my events normal 1 day a week and then 1 day for shoulder press and Tris and then another day for deads/leg assistance/back assistance and then next week this day would be squats with dead assitance and back assistance.

The 5/3/1 stands for the rep scheme and thats just what he named it.

My goals are to get overall stronger for strongman.


how about instead of the deload week you use 60% of your 1rm for 10 sets of 10? That will really cram in some volume and feed those muscles some much needed nutrients.

Thats a def idea!

robert da strongman
02-19-2009, 04:56 PM
ok...doesnt hurt to try.

and i like tjoes idea too.

GameofInches
02-19-2009, 05:23 PM
I am going to have to play around with it in order to get it to work with my workout schedule.

robert da strongman
02-19-2009, 05:28 PM
shouldnt be too tough.

i like doing events on saturday. more time for it.

or if possible you can do one event per day.

GameofInches
02-19-2009, 06:00 PM
I do events on Saturday as well. On Tuesday I do back and legs (this is where the difficulty is, b/c I have so many exercises to get in that day) and then on Thursday I do shoulders and Tris.

My typical Back/Legs day looks like this:
Rotation A:
Deadlifts
Front Squats
Barbell Rows
GHR
Shrugs
Calves
Barbell Curls

Rotation B:
Squats
Rack Pulls
Stiff Leg Deads
Pull Ups
Farmer Shrugs
DB Curls
Calves

I alternate each week between rotation A and B

robert da strongman
02-19-2009, 06:06 PM
I do events on Saturday as well. On Tuesday I do back and legs (this is where the difficulty is, b/c I have so many exercises to get in that day) and then on Thursday I do shoulders and Tris.

My typical Back/Legs day looks like this:
Rotation A:
Deadliftseveryother week
Front Squatsweekly
Barbell Rows
GHR
Shrugs
Calvesforget calves
Barbell Curlsforget curls

Rotation B:
Squatsbox squats alternate with deads
Rack Pulls
Stiff Leg Deads
Pull Upsskip
Farmer Shrugsover kill with rack deads
DB Curlsskip them
Calveswhy?

I alternate each week between rotation A and B

keep it simple

GameofInches
02-19-2009, 08:22 PM
keep it simple

I know what you mean. I def should cut back, except I still have a little bodybuilder mentality that I have gathered over the years.

robert da strongman
02-19-2009, 08:28 PM
yeah well let me beat that bodybuilder outta you...hehe

GameofInches
02-19-2009, 08:34 PM
haha I know. I am going to work on scaling back my routine.

robert da strongman
02-19-2009, 08:36 PM
i only do 3 exercises per training day.
5sets 1-3 reps, 5sets 6-8reps, 8sets 15-20reps

GameofInches
02-19-2009, 08:58 PM
I think I need to lighten the weights and do higher reps (I usually do 3-5 reps) with my accessory lifts.

robert da strongman
02-19-2009, 09:08 PM
the last exercise is usually lighter and cables for me.
example...in the original workout i did i used a jumpstretch band to do pushdowns

Skeptic
02-20-2009, 04:45 PM
i only do 3 exercises per training day.
5sets 1-3 reps, 5sets 6-8reps, 8sets 15-20reps

You're describing 3 exercise here correct? 5+5+8 sets of Bench would kill me dead as a smelt.

robert da strongman
02-20-2009, 04:47 PM
You're describing 3 exercise here correct? 5+5+8 sets of Bench would kill me dead as a smelt.

yes it is 3 exercises
example....
close grip bench, tricep extensions, pushdowns

GameofInches
02-20-2009, 07:59 PM
I think I am going to make one week where I train deadlifts as my focus and have box squats as an accessory movement then the next week have regular squats as a focus and goodmornings as an accessory movement.

I am thinking of a meso cycle like this:
Week 1: 3x5
Week 2: 3x5
Week 3: 3x3
Week 4: 3x3
Week 5: 1x5, 1x3, 1x1
Week 6: Deload

If I have a rotation A and rotation B for my exercises each week, then each rotation will get hit once in each rep range over the course of a meso cycle.