Wendler 531

rckeeper22

I recently started the Wendler 531 program, and am curious what thoughts are from those who have tried it. I'm moving into the 4th week of my first cycle (deload), and have been doing Wendler 3 days a week, cardio/HIIT the other 3, with a full day off.

It's my first time operating in such low rep ranges, but I was drawn to the idea of slow, steady progress focused on building strength, along with reading somewhere it could pair well with high intensity, Crossfit-esque workouts as well (on alternating days).

For those who've done 531, what was your experience/what thoughts did you have on it?

quiksylver296

I wasn't a fan. I switched to Norton's PH3 after a month or so.

RoxieDawn

I did it for 11 weeks. I only used the deloads once during that time, couldn't see skipping weeks of progressing if I did not need it.

There is a place for various strength training programs that fits your training regime and goals, this one just did not for me.

edited because my typing fingers too fat today.

PennyP312

I didn’t particularly like it.
I gave it about a month. Only seemed to progress through the joker sets.
Wasn’t for me.
Good luck tho!

JBanx256

I did it for quite awhile. Liked it for bench & DL but not so much for squat. Go figure.

jemhh

I ran it for a good long while (a year or so) and liked it.

ritzvin

The main complaint most have with it is that progression is slowed down depending on where you are in your training. Seemed to be meant more for someone who has been training a while and plateau'd, whereas a beginner can progress in weight fairly continuously for some time before they plateau and need those deload cycles to progress further.

mom23mangos

quiksylver296 wrote: »

I wasn't a fan. I switched to Norton's PH3 after a month or so.

RoxieDawn wrote: »

I did it for 11 weeks. I only used the deloads once during that time, couldn't see skipping weeks of progressing if I did not need it.

There is a place for various strength training programs that fits your training regime and goals, this one just did not for me.

edited because my typing fingers too fat today.

I didn't care for it either and regret that I spent almost a year on it. I wish I had switched sooner.

firef1y72

ritzvin wrote: »

The main complaint most have with it is that progression is slowed down depending on where you are in your training. Seemed to be meant more for someone who has been training a while and plateau'd, whereas a beginner can progress in weight fairly continuously for some time before they plateau and need those deload cycles to progress further.

I used it to get through a plateau with my shoulder press and I kind of liked it for a few months. I used an app that calculated all the weights for me, but then other trsining got in the way and I had to put heavier lifting to one side for s while.
Thought about going back to it, but I'm only going heavy for upper body I decided against

deputy_randolph

I used it for a year for all 3 (sbd)...switched to heavy volume for bench and squat; kept dl at 5/3/1.

I'm back to 5/3/1 for squats after a year and half of higher heavy volume to see if I can break a plateau. Still using heavy volume for bench, b/c that seems to work best for me.

keithwp99

I've been using it the past four months and like it. I like the emphasis on hitting the 4 big moves and the easy progression. I was looking for a program for overall increasing strength to support my trail running. The 5/3/1 has certainly helped me in that area.

Chieflrg

Arguably the worst program as written if your goal is strength.

Lacks volume in the sweet spot of useful intensity.

Lack frequency if you are looking to progress long term.

There are tweaks that can be done to address the flaws, but then one wouldn't be running 5/3/1....just a program that wasn't very good to start and I rather just run a program that is well written on its own wit out need of fixing.

Simply put, there are many other programs that are optimal comparatively.

rckeeper22

@Chieflrg, @mom23mangos, @ritzvin, @PennyP312, @RoxieDawn:

Thanks for the honest feedback. Thus far I think it's helping to push me towards heavier lifts than I might otherwise attempt, but theoretically any strength program can do that.

What other programs do you recommend that are amenable to being run 3-4x per week in conjunction with HIIT-style workouts on non-strength days?

I've also done T-Nation's "Hard Body Training for Women," and enjoyed that quite a bit, but was looking for something different (plus, that program focused primarily on squats and push-press, which isn't bad, but was a little narrow in focus for me).

@quiksylver296 What do you like about Norton's PH3? Haven't run across that one.

tx12ss

I like it. I use a loose interpretation of it. I don’t worry about the percentages, I lift for how I feel that day. I use it as a good split to hit each body part twice a week and total around 120 reps for each muscle group. So on Tuesday my main lift is chest and I’ll do a 3x5 or 5x5 or 5x6, depending on how I feel, but always go a little heavy on the main lift day and then Friday, which main lift is shoulder press, I’ll do bench again after the press, lighter and higher reps, and then throw in another chest to get the rep total to 120 for the week. I’m 40 and my body responds and recovers well to it. So I’m happy with it.

rckeeper22

So I did some research, got a few thoughts, and ended up deciding that the Greyskull LP might be a better fit for my current level. Here's the layout I'm going to start out with; the Olympic lifts are pulled from a Greyskull variation I read about on the StrongVillain site.

Mon Week 1:
Power Snatch: 7-10 singles, moderate weight I know I can hit.
OH Press: 2x5, 1xAMRAP
Back Squat: 2x5, 1xAMRAP
Push-Press: 2x8-10
OH Squat:2x8-10 (being able to perform the OH squat with solid form is a personal goal of mine, so I'm nowhere near going heavy, but trying to really work on form)

Tues: Steady-state run + 20-30 min HIIT + Abs

Wed Week 1:
Bench press: 2x5, 1xAMRAP
Power Clean: 5-6 singles, ramp up so last 3 are heavier
Deadlift: 1xAMRAP
Incline Press: 2x8-10 (alternate with DB bench press when there's 2 BPs in a week)
DB RDL: 2x-8-10

Thurs: Steady-state run + 20-30 min HIIT + Abs

Fri Week 1:
Steady-state run (if feeling good; trying to get a run in 4x per week, so it's going to have to overlap somewhere . . .may have to play with where it fits best)
Clean & Jerk: 7-10 singles, moderate weight
OH Press: 2x5, 1xAMRAP
Front Squat: 2x5, 1xAMRAP
Turkish Get-Up: 2x8-10
Split Squat: 2x8-10

Sat: Steady-state run + 20-30 min HIIT + Abs

Sun: Rest

pierinifitness

@rckeeper22, that's an action-packed workout for sure. I trained in the Olympic lifts about 10 years ago and totally enjoyed my experience. There's something seductive about both lifts but, for me, the squat snatch was my "mistress of the night." I couldn't get enough and was constantly "seduced" by her.

I take it that training for the lifts is not your primary purpose given the other work you're doing. Seems like "too much" other stuff if Olympic lift proficiency and load growth is your primary purpose. Undoubtedly, the workout will produce some nice results.

Can you currently squat snatch?

Warm up your shoulders performing shoulder dislocates with a wooden pole, always, before tackling the lifts. Have fun and be safe.

rckeeper22

@pierinifitness

You're dead on - the Olympic lifts aren't my primary purpose, but I think they're fun, challenging, and enjoy working to get better at them. Not as a primary goal- I just want to include the movement patterns, incorporate some element of that explosiveness, without making it the 'primary' and running the risk (knowing myself) of pushing myself for heavier weight than I'm technically capable of achieving with good form. By making them part of the 'warm-up' essentially, I can practice the patterns without putting pressure on myself. At least, that's my theory.

I can't currently squat snatch -definitely something I'd like to work towards! Right now I'm focusing on swallowing my pride and working on the overhead squat first, as it's something I struggle with. Started off using super light dumbbells, going into a squat, then pressing them up overhead and standing. Did that for 2-3 weeks, now progressing to a 35-lb bar overhead. Really trying to focus on getting the form correct before I add any weight; I'm strong enough to add weight, but not skilled enough. Squat snatch will eventually be on the list, but it's a ways off for now!