T Nation

A Dog's 531 Journey


#1

Start Wendler 5-3-1 program with these tested maxes (1-2 May, 2009):
MP 115# (training max =100#)
Deadlift 325# (training max =295#)
Bench 195# (training max =175#)
Squat 285# (training max =250#)

3 May 2009
W=200
Bike 10 min, SH Rehab, YTWL
MP wu barx10, 55x5
Working sets 65x5, 75x5, 85x14 (1rm eq=124)
Assistance:
A1 pullups/chinups alternating 5/5/5/5/4/3
A2 MP 50# 5x10
DB side raise 10# 5x10
Bike 10 min


#2

Just being the first to reply!!

Program looks fun…Happy training!


#3

Way to rip it up, Sol!


#4

Hey thats cool.
Boring but Big–right?

I like how you did the assistance then did the reps on the main exercise.

I have never thought of that.

On the the 5x10 assistance/volume on the big 4 lifts I use 50% wave1 55% wave2 60% wave 3.

Just watch it on the deadlifts - A real motherflower if you ask me.

fischer


#5

Hey, thanks for stopping by MMM and sfp!

[quote]FISCHER613 wrote:
Hey thats cool.
Boring but Big–right?

I like how you did the assistance then did the reps on the main exercise.

I have never thought of that.

On the the 5x10 assistance/volume on the big 4 lifts I use 50% wave1 55% wave2 60% wave 3.

Just watch it on the deadlifts - A real motherflower if you ask me.

fischer[/quote]

fischer - I supersetted the chins/pulls with the BBB just to make things more interesting and then added the side raises as a balance to the shoulder rehab stuff I always do for warmup.

I think I will do the increasing weight on the BBB assistance sets as you suggest. This session didn’t feel like much although I am feeling it a bit today.


#6

[quote]
I think I will do the increasing weight on the BBB assistance sets as you suggest. This session didn’t feel like much although I am feeling it a bit today.[/quote]

Remeber this is set up so that you will not be hitting close to your true maxes for 3-4 months. So this is a good time to enjoy the high reps and getting ready for the heavy stuff in a while. Just watch doing the assistance on the deadlifts blow up your back.


#7

soldog, I just went thru the 1st wave. also doing the bbb. it’s a lot of fun to be in & out in 45-60 minutes.


#8

And by the time you get to doing your old maxes your true maxes are actually quite a bit higher.

Don’t rush it and it’ll pay off big time.


#9

Hey Dog…
looking good on the max tests, solid work on that mp training
good luck with 531 now ALL the cool kids are doing it.

kmc


#10

Thanks everybody!

Since this is the very first official training program I’ve tried, I’m going to stick with the program as written. Call me out if you catch me deviating…


#11

the 5/3/1 police is watching your every rep
old lardass


#12

That’s right. We’re watching.

Nice how we appointed ourselves police so no one will police us.


#13

Looking good Soldog. I’m follwing this thread with bated breath.


#14

[quote]j_willy3 wrote:
Looking good Soldog. I’m follwing this thread with baited breath.[/quote]

Well that’s what happens when your eat sushi (or what some people call bait)


#15

[quote]soldog wrote:
j_willy3 wrote:
Looking good Soldog. I’m follwing this thread with baited breath.

Well that’s what happens when your eat sushi (or what some people call bait)[/quote]

First rule of comedy - don’t hold the audience’s hands.

Or was that the eighth rule…dangit!


#16

[quote]skidmark wrote:
soldog wrote:
j_willy3 wrote:
Looking good Soldog. I’m follwing this thread with baited breath.

Well that’s what happens when your eat sushi (or what some people call bait)

First rule of comedy - don’t hold the audience’s hands.

Or was that the eighth rule…dangit![/quote]

Well I always have been a dorky nerd and not a comedian…


#17

5 May 2009
Week1, wave 1-5?s
W=199
Bike 10m, sh rehab, ytwl
Deadlift (tested max 325, training max 295)
WU 135x8, 165x5
Working 195x5, 225x5, 255x12 (1rm eq 357)
http://www.youtube.com/watch?v=MYmCdy7DJjw
(wimped out, should have taken my own advice and performed a full setup each time. Then it would have been strength not oxygen debt that stopped me. Live and learn?)

BBB DL 150# 5x10
Ab wheel BB rollouts from knees x10 (First time doing these one set is all I could manage)


#18

[quote]soldog wrote:
skidmark wrote:
soldog wrote:
j_willy3 wrote:
Looking good Soldog. I’m follwing this thread with baited breath.

Well that’s what happens when your eat sushi (or what some people call bait)

First rule of comedy - don’t hold the audience’s hands.

Or was that the eighth rule…dangit!

Well I always have been a dorky nerd and not a comedian…[/quote]

That’s good. j_willy gets the word right, Sol changes it to a homonym, and then makes an off-kilter pun with it. This is really a high-brow humor thread. I can see I’ll have to watch it more closely in the hopes the intelligence will rub off.


#19

[quote]sfp wrote:

That’s good. j_willy gets the word right, Sol changes it to a homonym, and then makes an off-kilter pun with it. This is really a high-brow humor thread. I can see I’ll have to watch it more closely in the hopes the intelligence will rub off.[/quote]

Skid - did you take this guy off probation?


#20

[quote]soldog wrote:
sfp wrote:

That’s good. j_willy gets the word right, Sol changes it to a homonym, and then makes an off-kilter pun with it. This is really a high-brow humor thread. I can see I’ll have to watch it more closely in the hopes the intelligence will rub off.

Skid - did you take this guy off probation?[/quote]

Had to. No punitive avenue and he has more energy than I do.