Starting Wendler's 5-3-1

[Chicken_Hawk]

So, due to a few factors I have decided to pass on doing a spring show this year. The major factor was budget, I am barely getting by and can not handle the additional stress or cost of a show. The second was like Bilter I was a little lack luster when it came to training. I wasn't sure why, but come to find out it was to much of the same.

My brother and I train together and he has a Rugby and Olympic lifting background and has wanted to do some PLing stuff for a while, but I held back looking to keep thing stable until my show was over. Well, since I am not doing the show I decided to switch it up starting this Monday to Wendlers5-3-1. Well, we didn't really start is as much as feel it out to find our projected maxes and assistant training wts.

The results where good, we both got excited about training again and while it's a bit primitive and totally opposite of what I have been doing,but it was exactly what the Dr. ordered. Although I need some work to make my maxes impressive again. I have not done any of the core lifts in 6 to 8 months. That being said, my estimated raw squat was 480 and bench was 399 with good form mind you...none of this half squat or short bench crap. So, my goals are to simply be able to rep out with my current maxes. Squatting 500 or benching 405 for reps would be cool and hopefully only a few months away.

Hawk

[Chicken_Hawk]

Here is the basic layout:

Monday
Squat wave
Hack Squat 4x10-20
Leg Ext 4x10-30
Leg Curl 4x10-15

Tuesday
Bench Wave
DB Bench 4x10-20
Inc. Flys 4x10-20
Push Downs 4x10-20
Calf Raises 4x10-30

Thursday
Deadlift Wave
Pull Up 4x10-12
1 Arm Row 4x10-15
Shrugs 4x10-15
Curls 4x10-20

Friday
Front Press Wave
DB Press 4x10-12
DB Laterals 4x10-15
Rear Flys 4x10-15
Calf Raises 4x10-30

Saturday
Alt. DB Curl 3x10-15
CB Curl 3x10-15
Rev. Curls 3x10-15
Push Down 3x10-15
Overhead Ext 3x10-15
Overhead rope 3x10-15


Hawk

[fasttwitch]

So, due to a few factors I have decided to pass on doing a spring show this year. The major factor was budget, I am barely getting by and can not handle the additional stress or cost of a show. The second was like Bilter I was a little lack luster when it came to training. I wasn't sure why, but come to find out it was to much of the same.

My brother and I train together and he has a Rugby and Olympic lifting background and has wanted to do some PLing stuff for a while, but I held back looking to keep thing stable until my show was over. Well, since I am not doing the show I decided to switch it up starting this Monday to Wendlers5-3-1. Well, we didn't really start is as much as feel it out to find our projected maxes and assistant training wts.

The results where good, we both got excited about training again and while it's a bit primitive and totally opposite of what I have been doing,but it was exactly what the Dr. ordered. Although I need some work to make my maxes impressive again. I have not done any of the core lifts in 6 to 8 months. That being said, my estimated raw squat was 480 and bench was 399 with good form mind you...none of this half squat or short bench crap. So, my goals are to simply be able to rep out with my current maxes. Squatting 500 or benching 405 for reps would be cool and hopefully only a few months away.

Hawk

That's a good thing to feel, that excitement CH. It will probably help your BB'ing goals by just shaking things up. Sometimes I feel myself looking around the gym bored. I will change anything until I regain focus. Recently I changed workout times, and feel that helps. How I don't know. Plus, doing heavy, heavy volume right now.

It's a good feeling to have that excitement for sure.

[Chicken_Hawk]

That's a good thing to feel, that excitement CH. It will probably help your BB'ing goals by just shaking things up. Sometimes I feel myself looking around the gym bored. I will change anything until I regain focus. Recently I changed workout times, and feel that helps. How I don't know. Plus, doing heavy, heavy volume right now.

It's a good feeling to have that excitement for sure.

Exactly, it had almost become a job since I focusing on the next show...I forgot it was supposed to be fun...atleast to a point.

Hawk

[LITTLEMAGS]

Over the years I have run into the same issues....i recently fell to the same "lack" of desire to train...still was training but not with the same "lust" for it I have in the past. It was a only a month long phase and Iam out of it,...thankfully. BUT i do know what you mean

[Chicken_Hawk]

Over the years I have run into the same issues....i recently fell to the same "lack" of desire to train...still was training but not with the same "lust" for it I have in the past. It was a only a month long phase and Iam out of it,...thankfully. BUT i do know what you mean

I think it's easy to get in a rut, particularly for guys who compete and I imagine the higher you go the easier since you are pushing yourself harder and harder. I mean when you are pushing it so hard you take it so seriously, you have goals you want to meet by a certain point and that puts pressure on. When I took a step back and said you know what, I will compete when I am damn ready to compete, the pressure lifted.

Hawk

[killswitch604]

I absolutely loved 5/3/1 when I did it. Having fun is the most important aspect in regards to training as far as I'm concerned.

[Chicken_Hawk]

I absolutely loved 5/3/1 when I did it. Having fun is the most important aspect in regards to training as far as I'm concerned.

I had to remind myself of that.

Hawk

[killswitch604]

I had to remind myself of that.

Hawk

I'm at the same place you are in regards to training, bro, so I can relate. I decided not to compete until later in the year, if I even decide to follow through with that, and I'm just not into training at the moment. It isn't a great feeling, but it does put things in perspective.

[Chicken_Hawk]

I'm at the same place you are in regards to training, bro, so I can relate. I decided not to compete until later in the year, if I even decide to follow through with that, and I'm just not into training at the moment. It isn't a great feeling, but it does put things in perspective.

I think the lack of motivation is a sign of Overtraining, sounds like we were both there. I know that the change up has really helped me and training these past two weeks has become fun, although it's still work. Plus I am thinking if I do another show, I will only be that much bigger...cool!

Hawk