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Wendler's 5/3/1
nexangelus
Posts: 2,080 Member
Just done 12 weeks of stronglifts and finished on:
Squats - 100 kg (220 lbs)
Bench Press - 57.5 kg (126.5 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 37.5 kg (82.5 lbs)
Deadlifts - 95 kg (209 lbs)
Am starting Wendler's 5/3/1 next week for some four week cycles. Am looking to cut some body fat also. Fingers crossed. Am 14 pounds heavier then when I began and my clothes still fit nicely....want some muscle definition now though. I know I have muscle/lean mass...want to see it... : ) Anyone else done the 5,3,1? Good results? Also considering crossfit next year when gym membership runs out, have found a better gym or two in my town than the one I currently frequent. Means a bit more travel, but I prefer the equipment they have there (no stupid flabelos vibrating pieces of ****e and smith machines instead of squat racks, etc)
Squats - 100 kg (220 lbs)
Bench Press - 57.5 kg (126.5 lbs)
Barbell Row - 70 kg (154 lbs)
Overhead Press - 37.5 kg (82.5 lbs)
Deadlifts - 95 kg (209 lbs)
Am starting Wendler's 5/3/1 next week for some four week cycles. Am looking to cut some body fat also. Fingers crossed. Am 14 pounds heavier then when I began and my clothes still fit nicely....want some muscle definition now though. I know I have muscle/lean mass...want to see it... : ) Anyone else done the 5,3,1? Good results? Also considering crossfit next year when gym membership runs out, have found a better gym or two in my town than the one I currently frequent. Means a bit more travel, but I prefer the equipment they have there (no stupid flabelos vibrating pieces of ****e and smith machines instead of squat racks, etc)
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Replies
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I didn't go the normal route of linear progression and then something like 5/3/1. I've done 1 month of 5/3/1 and on my second. I really like the variability of the different assistance exercises you can do and the less aggressive weight progression.0
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Firstly great numbers. Interesting that you're squat is higher than you're deadlift though?
The variability of assistance with 5/3/1 can be a pro or a con depending on the individuals knowledge of their own weaknesses IMO.
After doing SL I would go for something like Madcow 3x5 for the big compounds and do some assistance exercises in the higher rep ranges personally.
For you're goal of seeing some more definition it just means you need to be in cal deficit for a while (and getting adequate macros) to lose fat. Resistance training "should" help preserve LBM and make the majority of weight lost from fat.0 -
OP Squats in a Smith? So the bar probably weighs less than 20kg and the squat is probably actually less than Deadlift
Look at the Boring But Big version of 5/3/1. Will provide the mass you are looking for.0 -
Yeah, I finished the programme at an odd stage, added to the squat but not deadlift, although both were still increasing (stalled on the upper body stuff so swapped to madcow for those).
Thanks for the advice and info. Have been trying some other olympic lifts, the snatch being the hardest for me to get used to at the moment. I must be unco-ordinated or something, or maybe those hip flexors are scared of taking a beating again ; )0
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