5/3/1 Forever
Anyone who has ever read anything by Wendler is likely aware of his new book by now. I finally received my copy yesterday (preorder backlog was huge), and I have to say, this is some of the most well thought out stuff that I have ever read.
Key points so far:
-The built-in deload is dead. It's been replaced by something Jim calls 7th Week Protocol. There's a few options for it, but even the deload option stays the hell away from the silly light weights that the original involved. My personal favorite is the TM Test, which is basically 70%x5, 80%x5, 90%x5, 100%x3-5, and if you miss a rep, you need to recalc and drop your TM.
-Many of the programs now use a 5s progression across the board, instead of 5s one week, 3s the nexts, singles the last. The percentages still oscillate as they did with 5/3/1 and 3/5/1 progression. This definitely serves to up the volume a bit, while leaving the rep PR on the table as optional. He appears to have gone the more consistent route of allowing for higher volume without it being based solely upon a single murderous set. Some do still include the PR set though, so it's still an option.
-The program cycles are now set up as leaders (increased volume of supplemental work, lower assitance volume, less jumps and throws, easier conditioning) and anchors (less volume of barbell work but higher intensity, more assistance, more jumps and throws, harder conditioning). The options for setup are 3/2, 2/2, and 2/1 (l/a). I will be interested to see how this form of periodization plays out.
I'm only 60 pages in so far, and he's already completely turned everything he's written before (other than core principles) on it's head. Evolution of training protocol is definitely interesting, to say the least.
Anyone else starting getting through it yet?
