Anyone moved on to Wendler's 5/3/1?

quiksylver296

I started Wendler's today and have a question. I went through the deadlift routine, but after I did one assistance lift the program kicked me out for the day - said I was done. It only took me about 20 minutes altogether. Is this right?!?

Fittreelol

The short answer is probably not, but it would help if you posted more information. What app you're using, your sets and reps, how long you lifted prior to 5/3/1, your goals, etc.

canadianlbs

i thought it was two assistance lifts . . . but i'm winging it and probably wouldn't listen to no stinkin' app anyway.

probably somewhere you can configure it? one thing i keep hearing wendler is really known for is its versability and tweak-friendliness, so it seems odd if the app's gonna be rigid about things.

quiksylver296

More info and details.

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?

Fittreelol

Yes. It sounds like you've made some really good progress on your lifts, and it's time for you to move on to an intermediate program. The great thing about 531 is it's versatility. I do a version of it currently and it takes me 75-90 minutes, but you can do other templates that move fairly quickly. I've done the "jack *kitten*" template in 35 minutes on days I was really rushed.

Joker sets aren't really accessories per se they're the same lift. As it instructs it's for days when you want to lift with a bit more intensity (weight) because you're feeling pretty good. Typically with 531 you would do 2-4 accessories for 3-5 sets of 8-12 reps, but again this can really vary a lot depending on your goals. Is there an option to add multiple accessory profiles? If not then you might want to do a bit of internet research on the different options and just do joker sets on the days you're feeling good.

Like SL it starts out fairly light because it's based on a training max so it will be quicker in the beginning cycles than after you've been doing it for a while.

quiksylver296

Fittreelol wrote: »

Yes. It sounds like you've made some really good progress on your lifts, and it's time for you to move on to an intermediate program. The great thing about 531 is it's versatility. I do a version of it currently and it takes me 75-90 minutes, but you can do other templates that move fairly quickly. I've done the "jack *kitten*" template in 35 minutes on days I was really rushed.

Joker sets aren't really accessories per se they're the same lift. As it instructs it's for days when you want to lift with a bit more intensity (weight) because you're feeling pretty good. Typically with 531 you would do 2-4 accessories for 3-5 sets of 8-12 reps, but again this can really vary a lot depending on your goals. Is there an option to add multiple accessory profiles? If not then you might want to do a bit of internet research on the different options and just do joker sets on the days you're feeling good.

Like SL it starts out fairly light because it's based on a training max so it will be quicker in the beginning cycles than after you've been doing it for a while.

Thanks! I gave in and bought the book, and am reading through it.

scrittrice

That does sound fast, but I remember my first few 5/3/1 workouts were pretty quick, because he has you start relatively low, so you probably don't need to rest much between sets. Also, I didn't add accessories at first--just did the AMRAP at the end. Now I do Boring But Big, so there's more volume/time involved. It's still quicker than 5x5, though—that was one of the reasons I switched.

Great numbers! I'm impressed.

quiksylver296

scrittrice wrote: »

That does sound fast, but I remember my first few 5/3/1 workouts were pretty quick, because he has you start relatively low, so you probably don't need to rest much between sets. Also, I didn't add accessories at first--just did the AMRAP at the end. Now I do Boring But Big, so there's more volume/time involved. It's still quicker than 5x5, though—that was one of the reasons I switched.

Great numbers! I'm impressed.

Thanks!

Stronglifts was the same in the beginning, if I think back. Easy and pretty fast at first, slower as I built up and needed more rest. I started tacking exercises on to Stronglifts, too, because I wanted to be able to do a pull-up.