Wendler's 5/3/1 question

quiksylver296

Just did my first day on the Wendler's 5/3/1 program. I went through the deadlift session. I did the program deads, then one assistance move, Joker Sets, and then it kicked me out for the day. It only took me about 15 minutes to do the whole thing. Is this right?!?

jemhh

I can't imagine finishing what you described that quickly but your post is a bit low on details.

3 warmup sets (5, 5, 3 reps)
3 working sets (5, 5, 5+)
1 set of an assistance exercise
2+ sets of jokers

9+ sets in 15 minutes seems unusual to me.

shor0814

What are your current working weights and are you an intermediate lifter? It should be a lot longer to complete.

SonyaCele

i would probably do that program in 30-45 minutes, that would include some mobility and a couple minutes cardio warmup. And rest times of 3-5 minutes between working sets.

TR0berts

What do you mean, "it kicked me out for the day?" Do you mean some app? If so, then don't use that app.

Also, did you do your assistance work before going back to deadlifts and doing the Joker sets? That's not what you're supposed to do. Do all of your deads, then move on to whatever's next.

But, yeah - a little more detail on exactly what you did and what happened would be good.

quiksylver296

More info and details...I'll try. @jemhh @shor0814 @SonyaCele @TR0berts

I've been working Stronglifts for about eight months, M/W/F. Loving it and getting strong. I got to the point where I couldn't progress 5 pounds at a time, so I bought fractional plates. Even with those, I was stalling a bit and getting bored, so I decided it was time to start a intermediate program. Read through several programs, and decided Wendler's would best fit me. I hit 1RMs last week to see where I was at...

Squats - 275 lbs
Deads - 280 lbs
Bench - 145 lbs
OHP - 95 lbs

I downloaded this app (bottom center in the photo).



I began Wendler's last night, with deads. I did what is shown below. No rests between the warm-up sets, other than to change the weight out. Two minute rests between the other sets, as it shows to do. I AMRAPed six reps.



I then went to do some assistance lifts. I chose the first one one the list, because it was first . I did it as it said to do, one set of five.



After completing the Joker Sets, I went to do another assistance lift, and the program said I was done and completed my day. I don't have any screen shots of that, can't get back to it. I did pull-ups and dips anyway, because I didn't feel like I had done much, but the app wouldn't let me log that.

Ultimately, my question is - do you only do one assistance lift, or am I doing something wrong?

quiksylver296

@MoHousdon @lilaclovebird - Here's a complete rundown of how my first day of Wendler's went. I don't want to re-type it in the Cave. LOL

TR0berts

Oh, I think I see. Did you hit "complete exercise," or click on "next exercise?" I don't know that app, but I'm thinking that might have been why it said you were done, as it thought you were telling it you were done.

I'd suggest getting either the 5/3/1 book, or Beyond 5/3/1, as those have better details on how to execute the program. That said, they're not necessary, since you already know the lifts. Nice numbers, btw.

Maybe check this site out, and get their app? http://blackironbeast.com/5/3/1/calculator

eta: You can select which assistance style you want to try, and that site will show you a bunch of different ideas that you can check out.

quiksylver296

TR0berts wrote: »

Oh, I think I see. Did you hit "complete exercise," or click on "next exercise?" I don't know that app, but I'm thinking that might have been why it said you were done, as it thought you were telling it you were done.

I'd suggest getting either the 5/3/1 book, or Beyond 5/3/1, as those have better detail on how to execute the program. That said, they're not necessary, since you already know the lifts. Nice numbers, btw.

Maybe check this site out, and get their app? http://blackironbeast.com/5/3/1/calculator

I honestly don't remember. Maybe that was the issue.

Thanks for the feedback!

jemhh

quiksylver296 wrote: »

More info and details...I'll try. @jemhh @shor0814 @SonyaCele @TR0berts

I've been working Stronglifts for about eight months, M/W/F. Loving it and getting strong. I got to the point where I couldn't progress 5 pounds at a time, so I bought fractional plates. Even with those, I was stalling a bit and getting bored, so I decided it was time to start a intermediate program. Read through several programs, and decided Wendler's would best fit me. I hit 1RMs last week to see where I was at...

Squats - 275 lbs
Deads - 280 lbs
Bench - 145 lbs
OHP - 95 lbs

I downloaded this app (bottom center in the photo).

***SNIP***

After completing the Joker Sets, I went to do another assistance lift, and the program said I was done and completed my day. I don't have any screen shots of that, can't get back to it. I did pull-ups and dips anyway, because I didn't feel like I had done much, but the app wouldn't let me log that.

Ultimately, my question is - do you only do one assistance lift, or am I doing something wrong?

I would suggest getting the original 531 book that Jim Wendler wrote and the follow up, Beyond 531. I'm not a fan of following a program without knowing and understanding the the details behind it, which is what you do when you download an app and blindly follow it.

piperdown44

Never used the app. I use the online calculator blackironbeast.com for my 531.
For the 5+ day, if I just did the main lift and 1 set of 5 reps of an assistance I'd probably be done in about 15-20 mins too, maybe 30 mins on deadz.

How many reps did you get on the AMRAP?

Since I'm following the BBB template (gotta read the book to understand) and add just a few more sets to whatever I'm focusing on, my sessions run about 50-60 mins.

quiksylver296

piperdown44 wrote: »

Never used the app. I use the online calculator blackironbeast.com for my 531.
For the 5+ day, if I just did the main lift and 1 set of 5 reps of an assistance I'd probably be done in about 15-20 mins too, maybe 30 mins on deadz.

How many reps did you get on the AMRAP?

Since I'm following the BBB template (gotta read the book to understand) and add just a few more sets to whatever I'm focusing on, my sessions run about 50-60 mins.

Six.

shor0814

You are confusing assistance exercises with what the app is poorly labeling Assistance Program.

Joker Sets are an enhancement to the program where if you have an awesome workout and feel great you get to up the weight 5% and do 5, 3, or 1 rep at that weight (depending on if you are in week 1, 2, or 3). You succeed at 5%, add 5 more and do it again, repeating in 5% increments until you miss a rep.

Everything in that list is explained in the Beyond book.

Assistance exercises are things like dips, rows, pull ups, etc. and should be used to supplement the main lift. They should not be random and require more thought than the first on the list.

I didn't care for the app you are using and use Five3One on Android instead.

Get the Beyond 5/3/1 and read it. I carry a copy on my phone. Jokers are only if you have an awesome day. I set a rep max deadlift on Sunday but skipped the Jokers because it didn't feel like a good day. As the weights get heavier the 5% gets bigger and more more difficult to do. So you sometimes have to walk away to come back when you feel like you had a better workout.

DvlDwnInGA

Do you own the book? If not, buy the book.

jemhh

shor0814 wrote: »

You are confusing assistance exercises with what the app is poorly labeling Assistance Program.

Joker Sets are an enhancement to the program where if you have an awesome workout and feel great you get to up the weight 5% and do 5, 3, or 1 rep at that weight (depending on if you are in week 1, 2, or 3). You succeed at 5%, add 5 more and do it again, repeating in 5% increments until you miss a rep.

Everything in that list is explained in the Beyond book.

Assistance exercises are things like dips, rows, pull ups, etc. and should be used to supplement the main lift. They should not be random and require more thought than the first on the list.

I didn't care for the app you are using and use Five3One on Android instead.

Get the Beyond 5/3/1 and read it. I carry a copy on my phone. Jokers are only if you have an awesome day. I set a rep max deadlift on Sunday but skipped the Jokers because it didn't feel like a good day. As the weights get heavier the 5% gets bigger and more more difficult to do. So you sometimes have to walk away to come back when you feel like you had a better workout.

I keep the first 5/3/1 and Beyond on my phone and Kindle. I cannot tell you how many times I read a thread or article about 5/3/1 and have to go back and look something up.

quiksylver296

jemhh wrote: »

shor0814 wrote: »

You are confusing assistance exercises with what the app is poorly labeling Assistance Program.

Joker Sets are an enhancement to the program where if you have an awesome workout and feel great you get to up the weight 5% and do 5, 3, or 1 rep at that weight (depending on if you are in week 1, 2, or 3). You succeed at 5%, add 5 more and do it again, repeating in 5% increments until you miss a rep.

Everything in that list is explained in the Beyond book.

Assistance exercises are things like dips, rows, pull ups, etc. and should be used to supplement the main lift. They should not be random and require more thought than the first on the list.

I didn't care for the app you are using and use Five3One on Android instead.

Get the Beyond 5/3/1 and read it. I carry a copy on my phone. Jokers are only if you have an awesome day. I set a rep max deadlift on Sunday but skipped the Jokers because it didn't feel like a good day. As the weights get heavier the 5% gets bigger and more more difficult to do. So you sometimes have to walk away to come back when you feel like you had a better workout.

I keep the first 5/3/1 and Beyond on my phone and Kindle. I cannot tell you how many times I read a thread or article about 5/3/1 and have to go back and look something up.

I got the first 5/3/1 book on Kindle this morning when you suggested it. About 50% through it now (slow day at work).

shor0814

Jokers and most of the other modifications are documented in the Beyond book.

piperdown44

I mentioned you need to read the book to understand but....you really need the book to understand!
Wendler talks about leaving room for progression. Yes, the first couple of cycles should be easy(ish) but that leaves plenty of room to continue to improve.
That's why I'm on my 10th cycle and am still progressing. Slowly, but it's progress.