T Nation

Leader/Anchor for Beginner


#1

Long time reader, first time poster!

After playing around with weights for some time, I finally started getting serious with training.

I have done 3 cycles of 5/3/1 now, as suggested in numerous posts by Jim I did 5’s PRO with 5x5 FSL and bodyweight assistance (I do 25 reps of every category for the moment, not quite ready for 50-100, but working on it).

My current lifts are nothing to write home about, like I said I just started and just did 3 cycles. This is what I did on my last week of my last cycle:

Squat 145x5
Deadlift 200x5
Bench press 110x5
Military press 75x5

My question now would be, seeing a lot of the leader/anchor stuff mentioned here, is that something that would apply to me right now, or should I go on for some time with what I’m doing now and earn the right to the more cycled programming?
Sorry if that’s a stupid question, I guess too much reading on the internet is never a good thing. I know that 3 cycles is nothing, I’d just like to start right.

Thank you for your help,

Guy (yes that’s my first name :blush:)


#2

Leader: 5’s PRO, 5x5 FSL, 50-100 of the three categories
Anchor: 3/5/1, PR’s on weeks 1,3 - 3x5 FSL, 25-50 Assistance


#3

Jim,

Thank you very much for your response! I’ll do that then!
Not to be a jerk or something, just to understand, isn’t the usual recommendation for assistance the other way around? Like 25-50 for each category during Leader, and 50-100 during Anchor?

Thank you very much!


#4

It can be - for your program, it isn’t. I’ve taken your prior experience, based on what you wrote and wrote a program that you can easily do/perform and that will allow you to understand the “total programming”. It is a very basic model but once you understand some of this, it becomes a breeze.

I just wrote a very basic conditioning primer for my forum which touches on how to program specific conditioning into an overall program - the gist is this: have a point to everything, push/pull and TRAINING is NOT TESTING!


#5

Jim,

Great I’ll shut up and do it then!

Thank you for your time and for all you do, even for your patience!

Guy


#6

@Jim_Wendler, you ever mess with nutrition (carb wise) during lead/anchor or stay pretty steady?


#7

I do not - I just have basic eating habits that I’ve had for years and it seems to work pretty well with great effort and bar speed.


#8

Jim (and others of course),

Sorry to bother you again, I have a quick follow-up question.

When choosing one assistance lift per category, would I be better served doing the same lifts every time, or should I rather do different ones on different days?

For example push-up/chinup/KB swing twice per week, and DB bench/DB row/hanging leg raise twice per week?

Also another question, at my current (inexistant) strength levels, I could do 50-100 reps of DB row and DB bench with 35 lbs. (per side evidently), would that even count or should I stick to push-ups/chin-ups plus swings or HLR until somewhat stronger?

Sorry I know it’s only assistance, just not sure how to proceed.

Thank you very much in advance

Guy