5/3/1>>>>>>>>>>TM

Obv I'm not doing 5x10 lower body stuff, but upper hellz yea BROham

Spenda,

in general or for cutting?

!!I JIM WENDLER!!

Jesus bro, watch out before you end up as a creepy Wendler stalker.

90kg = 198 lbs, imo

I think both TM and 5/3/1 would kind of suck for cutting. 5/3/1 is dependent on a lot of accessory movements, and TM is dependent on a high volume of the primary lift to maintain/build strength. Neither of these is really in line with the "cut volume, keep intensity high" axiom that goes along with cutting (if your goal is to keep as much strength as possible).

Oops.

Yeah I'm pretty sure both suck. I'm just hesitant to go much lower in volume considering my last failure on squats when cutting, though to be fair that was partly due to long-term idiot form creep + an injury. On the other hand all the other exercises were fine doing basically SS twice a week. I'm certainly open to other suggestions.

TM volume day is brutal on it's own even at maintenance in my experience.

I think 5/3/1 is fine for cutting. Progress is slow so you aren't likely to run into a wall with progress. I don't think the assistance work is a big deal since it usually involves less stressful movements and the sets usually aren't gut-busting or whatever like basically all sets are w/TM.

I think avoiding such a high stress day like TM volume day is a good idea while on a cut. You don't really have anything like that w/5/3/1 if you tailor your assistance right.

I tend to agree with this - I think TM would be suppppeerrr taxing on a cut. Worst-case scenario, you could keep the main 5/3/1 template, but just trim your assistance volume by a 1/3rd (and go with like a 3 sets of 10 setup). But I think you may be okay since they are relatively low intensity anyway.

Hrm. Having never actually done TM, I'll have to defer to you guys' experience. 5/3/1 it is, I'll have to put some thought into the assistance template. Maybe I'll add in a set or two more of squats too. Thanks, I appreciate the feedback.

Two templates for 5/3/1 on a diet, not sure which one I'll follow. Combining DL and press ensures every main lift is done 1/week, at the cost of some accessory work + not being fresh for the press.

Removed the front squat for the leg press, which I imagine isn't as hard for recovery. Flyes for BP work for same reason over DB press. Removed a set on all accessory work. Obv only a starting point, will tinker with it after gaining practical experience.




Strong dude who did 5/3/1 for losing BF: http://www.elitefts.com/documents/we...s_strength.htm


ETA: think I'll try template 1 first. More accessory work and fresher press imo. 3/week btw.

2011-01-11

5/3/1 Iteration 2, Week 3 - Squats

Squat
5x90 kg
3x100 kg
6x112,5 kg (248 lbs)

Meh.


Front Squats
5x10x60 kg

Last time, can't say I'll miss 'em.


Barbell Rollouts
5x7 (+1, yay)

I feel bad now for bringing up how hard I thought TM was. Just eat a lot on volume day and try it if you want.

With 5 experienced guys saying it's a bad idea, I think it's safe to conclude that it's...a bad idea, so it's good that you brought it up. I don't particularly want to try TM in itself either, so I'll stick to 5/3/1. I'll adjust if one/more of the lifts start to suffer.

2011-01-13



Last day of lame-ass Six Weeks Bench Press Cure

Had to to test my 5RM before DE benching. It's incredibly lame that I don't standard BP at all during these 6 weeks.


Bench Press
4x85 kg
3x85 kg

(Previous 5RM: 80 kg)



FFFFFFFFFFFFFFFFFFFFUUUUUUUUUUUUUUUU TATE


I can blame myself somewhat due to Christmas break and not enough sleep, but generally I think this program is very, very inferior to Smolov (which I didn't discover until week 3).

So naturally I whined like a baby and skipped the DE sets and the rest of the lame accessory stuff cause FFFFFFFFFUUUUUUU Tate!!!




Press
2x5x60 kg (+0 kg since 7 weeks ago or sth)
1x4x61 kg

Oh well, at least my press didn't get worse.


Chins
5, 4, 4, 4

lol fatty


Summary of six weeks bench press cure program:





Real summary:
- + 3 kg max on bench
- 20% my own fault
- Tate sucks dick
- The bros claiming sick progress prob had terrible form before and get most from technique improvements
- Did get a recomp, but assume I would have gotten this from regular 5/3/1 anyway due to bro volume

sick rant

2 things

- I was considering trying that program at some point in the future, but you're talking me out of it.

- assistance work is pretty important once you are an intermediate or advanced lifter, imo

Did you take 4 of those bacon and egg muffins and 4 hash browns and mash them ****ers together every morning?

I didn't mean to diminish the importance of assistance work, only that I'm skeptical of the setup in Tate's program with no actual bench pressing. And the Texas Method is an example of very low-assistance program that works well for at least early intermediates, as evidenced by the logs in H&F.

But mostly I'm just frustrated by my lack of progress.

Alas, I failed here as well.

I think the lack of benching in Tates program is in line with some of the Westside thinking I've seen regarding DLs, as far as doing lots of other stuff to improve your bench. I bet that its pretty heavily dependent on the accessory lifts in order for it to be effective.

Its pretty clearly the wrong program for you at this time, and maybe isnt very good at all, I dunno.

I know that when my bench got to its highest a long time ago, I was doing tricep accessory stuff to failure, after benching to failure, once a week. The accessory stuff matters a lot more once you get stuck.

Well anyway, it's time to grind myself into a black hole with dieting and no/little strength progress anyway. After that prolly gonna continue with 5/3/1 and see how it works. Or maybe I'll just stop doing anything but bro stuff and bask in the glory of my ripped abs.

Well thanks for the review lol. GL with your abz brohamly.

maybe read and reread the article g4s posted about "programming" and just will yourself to get stronger? or maybe 200lb bench is your genetic potential?

Can you link me to this article or at least point me in the right direction. I am not familiar with whatever you are alluding to.

Also Soulman, if you are willing to move to the Los Angeles area I would be happy to be your workout partner and maybe together we can figure out what is going on.

Make sure you lift your shirt up to wipe imaginary sweat off your face at every opportunity despite having a towel AND the gym pop being mostly male.