Question about Wendlers & lifting sequence

binaryjester

I used a new spreadsheet for my Wendler's lifting...and it started with OHP, not flat bench press. This confuses me a little. Why potentially fatigue a lesser muscle before a major muscle? It's why I don't do arms separately, I prefer chest/tri's & back/bi's. So why have my anterior deltoid be sore going into bench? Am I missing something?

wheird

Well, assuming that you're lifting 4x per week, I think it assumes a rest day between session 2 and three, giving you at least two rest days before doing benchpress. That should be enough for your anterior delts to recover.

SideSteel

The 4 day version has Bench first on 1 day, and OHP first on another day, so in each week you will be hitting those lifts fresh.

redheaddee

Even if I don't rest between OHP-deads-bench (MTW), I don't feel as if my bench has suffered. In fact, I have finally crossed 100# (on my bench, not on OHP. YET.)

binaryjester

I might need to do more research. This starts every week with OHP.

http://forum.bodybuilding.com/showthread.php?t=146928733

Edit

I am very wary because I did pull my anterior delt...and it killed so many of my lifts.

Sarauk2sf

Tagging

steve_mfp

I currently use Wendler's 5/3/1 Program and have been on it for over a year.

I own both of his ebooks, 5/3/1 second edition and beyond 5/3/1.

There are several different schedules that he outlines.

The basic schedules from his first edition were a 3day or 4day.

There were two main 3-day plans which was based on a M,W,F schedule. The first week had overhead press, then deadlift, then squats and bench press, the following week switched bench press with the over-head press. The other plan did M,W,F and you would do over-head press, then deadlift, then bench. On the following week you then picked up at squats and then repeated the pattern. This meant that it took 5 weeks to do a standard 4 week schedule.

The 4 day schedule was your basic M,T, W-rest, R, F, Sa-rest, Su-rest schedule.

In his beyond 5-3-1 book he has 11 different plans outlined.

Regardless in any of these schedules there is plenty of rest time between the two major upper-body exercises. Just switch them if you think it will make a difference. My 4-day workout plan starts the week with deadlifts but i'm a rebel.

The important thing is to develop a plan and schedule that works for you...which is why he had so many examples. There is no single way to do things. I would also highly recommend picking up both of his ebooks if you want to follow his program. There is much more to his program than just the work-out schedule. In his program you also need to fit-in and account for your conditioning days which includes prowlers and sled drags (i don't have access to one so i actually use my truck), hill sprints, daily walking with a weighted vest, etc. These will also affect your schedule.

Now that i opened the books again, i've started to re-read them. A lot of good stuff in them and just not about his program but strength training in general. Also the beyond 5-3-1 has a lot of examples of work-out schedules, exercises and sections on if you have bad knees/back/shoulders etc and how to train with those in mind. Good stuff.

SideSteel

I currently use Wendler's 5/3/1 Program and have been on it for over a year.

I own both of his ebooks, 5/3/1 second edition and beyond 5/3/1.

There are several different schedules that he outlines.

The basic schedules from his first edition were a 3day or 4day.

There were two main 3-day plans which was based on a M,W,F schedule. The first week had overhead press, then deadlift, then squats and bench press, the following week switched bench press with the over-head press. The other plan did M,W,F and you would do over-head press, then deadlift, then bench. On the following week you then picked up at squats and then repeated the pattern. This meant that it took 5 weeks to do a standard 4 week schedule.

The 4 day schedule was your basic M,T, W-rest, R, F, Sa-rest, Su-rest schedule.

In his beyond 5-3-1 book he has 11 different plans outlined.

Regardless in any of these schedules there is plenty of rest time between the two major upper-body exercises. Just switch them if you think it will make a difference. My 4-day workout plan starts the week with deadlifts but i'm a rebel.

The important thing is to develop a plan and schedule that works for you...which is why he had so many examples. There is no single way to do things. I would also highly recommend picking up both of his ebooks if you want to follow his program. There is much more to his program than just the work-out schedule. In his program you also need to fit-in and account for your conditioning days which includes prowlers and sled drags (i don't have access to one so i actually use my truck), hill sprints, daily walking with a weighted vest, etc. These will also affect your schedule.

Now that i opened the books again, i've started to re-read them. A lot of good stuff in them and just not about his program but strength training in general. Also the beyond 5-3-1 has a lot of examples of work-out schedules, exercises and sections on if you have bad knees/back/shoulders etc and how to train with those in mind. Good stuff.

You drag your truck around? Srs?

Cause that's pretty baller if that's true.

steve_mfp

You drag your truck around? Srs?

Cause that's pretty baller if that's true.

LOL, yes i do. I either push it or pull it with straps. I think it's probably easier than a sled because of the wheels and the fact that i can't adjust the weight really. Although come November it does get an extra 300lbs of sand for the back wheels to have more traction.

I use dirt off-roads so i get more resistance, I also have to be careful where i do it since i don't want any downhill slopes...or it might turn into a sprint day to go catch it...

SideSteel

You drag your truck around? Srs?

Cause that's pretty baller if that's true.

LOL, yes i do. I either push it or pull it with straps. I think it's probably easier than a sled because of the wheels and the fact that i can't adjust the weight really. Although come November it does get an extra 300lbs of sand for the back wheels to have more traction.

I use dirt off-roads so i get more resistance, I also have to be careful where i do it since i don't want any downhill slopes...or it might turn into a sprint day to go catch it...

^ Baller.

binaryjester

I currently use Wendler's 5/3/1 Program and have been on it for over a year.

I own both of his ebooks, 5/3/1 second edition and beyond 5/3/1.

There are several different schedules that he outlines.

The basic schedules from his first edition were a 3day or 4day.

There were two main 3-day plans which was based on a M,W,F schedule. The first week had overhead press, then deadlift, then squats and bench press, the following week switched bench press with the over-head press. The other plan did M,W,F and you would do over-head press, then deadlift, then bench. On the following week you then picked up at squats and then repeated the pattern. This meant that it took 5 weeks to do a standard 4 week schedule.

The 4 day schedule was your basic M,T, W-rest, R, F, Sa-rest, Su-rest schedule.

In his beyond 5-3-1 book he has 11 different plans outlined.

Regardless in any of these schedules there is plenty of rest time between the two major upper-body exercises. Just switch them if you think it will make a difference. My 4-day workout plan starts the week with deadlifts but i'm a rebel.

The important thing is to develop a plan and schedule that works for you...which is why he had so many examples. There is no single way to do things. I would also highly recommend picking up both of his ebooks if you want to follow his program. There is much more to his program than just the work-out schedule. In his program you also need to fit-in and account for your conditioning days which includes prowlers and sled drags (i don't have access to one so i actually use my truck), hill sprints, daily walking with a weighted vest, etc. These will also affect your schedule.

Now that i opened the books again, i've started to re-read them. A lot of good stuff in them and just not about his program but strength training in general. Also the beyond 5-3-1 has a lot of examples of work-out schedules, exercises and sections on if you have bad knees/back/shoulders etc and how to train with those in mind. Good stuff.

Thanks! I gotta go see a man about a book